When it comes to dieting and fat loss, without a doubt one of the most asked questions is:
What about alcohol?
More to the point, most people would like to know how fattening alcohol really is, and how much they can get away with when trying to lose weight.
Let’s be honest, the words alcohol and fat loss don’t usually go together well, especially for those who are serious about changing their body shape. The good news is when you are trying to lose weight or improve your health, drinking alcohol is not always totally off limits.
I am sure you are aware of some the health benefits of drinking alcohol. It is actually one of humanity’s oldest beverages and moderate consumption has been shown to improve immune system strength, heart health, insulin sensitivity and glycemic control. It is also interesting to note that moderate consumption of alcohol may actually be healthier than complete abstinence.
However, before you get too excited, keep in mind that the effect of alcohol on fat storage is very similar to carbohydrates in that it impairs fat oxidation. It is also much easier to over-consume calories by drinking and alcohol does little to help satiety like other nutrients. The type of foods that are often eaten when drinking alcohol (especially if you are out) are far from the optimal choice. Although it is not an essential nutrient, there are 7 calories per gram of alcohol.
Another point to clear up is ‘moderate’ consumption. What is moderate? A glass or two of wine at night is shown to have potential health benefits. However, waking up with a hangover is probably not the best option when working toward your weight loss goals.
So how can you make alcohol part of a successful fat loss program?
1. If you are enjoying a few drinks in moderation make sure you are eating well and exercising regularly. This will help the damage control that comes with the empty calories of alcohol. For effective fat loss, I would recommend that you only include alcohol one evening per week.
2. Meeting your daily protein requirements will often help provide satiety and prevent overeating often associated with drinking alcohol. Beef, lamb, pork, chicken and seafood are all ideal protein choices.
3. You will also need to pay careful attention to your intake of dietary fat and carbohydrates to prevent unwanted fat storage. This is because both alcohol and carbohydrates supress fat oxidation.
4. Dry wines have a much lower carbohydrate content than sweet wines. Spirits such as vodka have zero carbohydrates. Wine and spirits would be the preferred option with spirits consumed straight or mixed with diet soft drink to reduce the carbohydrate content.
375ml full strength beer has 135 calories and 7.5g carbs
375ml full strength low carb beer has 113 calories and 3.4g carbs
120mL glass red wine has 94 calories and 0g carbs
120mL glass dry white wine has 84 calories and 0.6g carbs
120mL glass sweet white wine has 118 calories and 12g carb
375mL cougar bourbon and diet cola has 105 calories and 0.2 carbs
5. Always monitor your progress and make adjustments to enhance your fat loss program. In summary, a few drinks in moderation can be part of successful long term weight management. As can enjoying freshly brewed espresso and a wide variety of carbohydrates, providing you do not over indulge.
If you are looking to investigate a little deeper into the effect of alcohol on exercise performance, protein synthesis, body composition and hormonal health, I recommend reading both Alan Aragon’s and Martin Berkhan’s articles.
