Cruising and cocktails go hand in hand – whether it’s a piña colada by the pool, a glass of bubbly at sailaway, or late-night espresso martinis in the piano bar. But if you’re following the keto diet, you might be wondering: can I still enjoy drinks on board without wrecking my progress? The good news is yes, and it’s actually quite easy!
Here’s what you need to know about drinking alcohol while staying in ketosis at sea.
Being in ketosis changes the way your body processes alcohol. Because you’ve shed water weight and your body is burning fat instead of carbs, alcohol can hit harder and faster. Many keto cruisers find that one drink gets them buzzed quickly – and the “happy buzz” can last for several drinks before suddenly tipping into “too much.”
On your cruise, pace yourself.
Start slow, especially on the first few nights when you’re adjusting. Think of it as being a “cheap date”. And, if you’re cruising without a drinks package, this might be a money saving hack too!
Alcohol doesn’t actually turn into sugar in your body – it follows its own metabolic pathway. While your liver processes it, ketones can dip, but you’ll slip back into ketosis once it’s cleared. The real challenge isn’t being kicked out of ketosis; it’s how alcohol can mess with cravings and hangovers.
In other words, that midnight pizza at the buffet suddenly feels impossible to resist. Lowered inhibitions + endless cruise food = danger zone.
So as long as you can retrain from those late night burgers at Guy’s Burger Joint, you should be fine!
Now that we’ve covered how alcohol interacts with your body on the keto diet, let’s look at your options.
Cruise ship bars are impressively well stocked, so you’ll have no trouble finding drinks that fit your lifestyle without feeling like you’re missing out. Distilled spirits such as vodka, gin, tequila, whiskey, and rum are your best bets – just steer clear of spiced or flavoured versions with added sugar. Pair them with soda water, diet or zero-calorie mixers, or enjoy them straight. If wine is more your style, stick to dry reds, whites, or brut champagne, which usually clock in at only 2–4 grams of carbs per glass. Even light beers can squeeze into your plan, with options like Michelob Ultra or Miller 64 working fine in moderation (though they’re not the strongest).
Where keto drinkers need to be careful is with the sugar bombs. On a cruise, it’s tempting to grab a frozen cocktail by the pool – but drinks like piña coladas, daiquiris, margaritas (unless made sugar-free), strawberry daiquiris, Mai Tais, and mojitos are complete no-gos, since they’re blended with syrups, fruit purées, or sugar.
The same goes for dessert wines, sangria, cider, alcopops (like Smirnoff Ice), and creamy liqueurs such as Baileys, Kahlúa, and Amaretto. Basically, if it looks or tastes like dessert in a glass, it’s best avoided.
That said, there are easy keto-friendly swaps to keep you in the spirit (literally). Craving a margarita? Ask the bartender for a “skinny” version with tequila, fresh lime juice, and soda water instead of sugary mix. Love mojitos? Skip the sugar syrup and let the mint, lime, and soda water do the heavy lifting.
Even a rum and Diet Coke can give you that holiday vibe without the carb crash. Think of it less as missing out and more as upgrading to smarter, cleaner choices – leaving you free to enjoy the drinks, the ship, and still feel good the next morning.
Most cruise lines let you bring a small allowance of wine or champagne when you board (usually one or two bottles per cabin – check your line’s policy before you sail). This can be a great way to make sure you’ve got a keto-friendly option you actually enjoy, rather than gambling on what’s stocked in the ship’s bars.
If you shop at a specialist wine store (or even online keto-friendly wine shops), you’ll find bottles that are low in residual sugar – often under 1g per glass. Dry reds, dry whites, and brut champagnes are the safest picks. Pack them in your carry-on when you board, and you’ll have the peace of mind that your “sailaway toast” won’t blow your macros.
Don’t forget – some lines charge a corkage fee if you drink your wine in the dining room, but you can usually enjoy it for free in your cabin or on your balcony while watching the sunset.
Royal Caribbean Drinks Package
MSC Cruises Drinks Package
Costa Smeralda Drinks Package
Booze Cruise – Waste of Money or Party?
You can usually find me on a cruise ship, somewhere in Europe, or sneaking a beach day. I share beautiful photos, travel tips, and the occasional ‘why did I book this?’ moment.
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