Brenda Khan
Alcoholic drinks are often loaded with calories and sugar, which can easily exceed your daily caloric needs and ruin your diet. However, this does not mean that you have to give up drinking altogether. Several low-calorie alcoholic drinks can be enjoyed in moderation without compromising your fitness goals. For example, a vodka lime soda is a simple, low-maintenance drink that can be easily ordered at most bars. If you're a wine lover, opt for sugar-free or low-calorie wines and mix them with sparkling water to create a refreshing spritzer. Light beers also offer a lower-calorie alternative to their heavier counterparts. Additionally, you can experiment with calorie-free and sugar-free mixers, such as diet ginger beer or lime juice, to create tasty cocktails like a Moscow Mule. While enjoying these drinks, remember that moderation is key, and they should be paired with nutritious meals and an active lifestyle.
| Characteristics | Values |
|---|---|
| Alcohol calories | 7 per gram |
| Fat calories | 9 per gram |
| Carb and protein calories | 4 per gram |
| High-calorie drinks | Margaritas, creamy cocktails, Pina Colada, beer, rum and Coke |
| Low-calorie drinks | Vodka lime soda, Aperol Spritz, watermelon and white wine spritzer, yuzu fizz, Moscow Mule, light beer, red wine spritzer, white wine spritzer |
| Low-calorie mixers | Sparkling water, diet sodas, diet ginger beer, diet Coke, Coke Zero Sugar, Sprite Zero |
| Other tips | Pair with nutrient-dense meals, limit to one or two servings, consume as part of an active lifestyle |
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What You'll Learn
- Low-calorie alcoholic drinks to enjoy without ruining your diet
- Celebrity trainer and nutritionist Magnus Lygdbäck's recommendations
- Alcohol's calorie density and how it compares to fat, carbs and protein
- Light beers and low-calorie options for beer lovers
- Sugar-free wines, diet sodas and other low-calorie mixers
Low-calorie alcoholic drinks to enjoy without ruining your diet
Alcoholic drinks are often loaded with calories and sugar, which can easily exceed your daily caloric needs if you're not careful. However, this doesn't mean you have to give up drinking altogether if you're watching your weight. Here are some low-calorie alcoholic drinks that can help you enjoy a night out without ruining your diet:
Vodka Soda
A vodka soda is a simple yet effective low-calorie drink. It's easy to order and typically made with vodka and soda water, with a splash of lime juice for added flavour. This drink is a great choice if you're looking for something straightforward and refreshing.
Moscow Mule
The Moscow Mule is a classic cocktail that can be made with vodka, diet ginger beer, and a splash of lime juice. It's a tangy and crisp drink, often garnished with fresh mint leaves and a lime wedge. If you're feeling adventurous, you can even swap the vodka for tequila or bourbon to experiment with different flavours.
Light Beer
If you're a beer lover, opting for a light beer can be a great way to reduce your calorie intake. Light beers typically have around 95-100 calories per bottle, compared to 140-150 calories in a regular 5% beer. Michelob Ultra is a good example of a light beer option.
Wine Spritzer
A wine spritzer is a refreshing option for wine lovers. For a red wine spritzer, mix equal parts sugar-free red wine and sparkling water, and add frozen tangerine slices or orange wedges for extra flavour. If you prefer white wine, use 75% sugar-free white wine and 25% soda water, garnished with a lemon rind.
Aperol Spritz
Celebrity trainer Magnus Lygdbäck recommends an Aperol Spritz made with white wine instead of prosecco, specifically Unsweet 0% sugar wine. Fill a wine glass with ice, then add one-third wine and one-third Aperol, topping it up with sparkling water. You can garnish it with an orange or lemon slice for a touch of flavour.
Watermelon and White Wine Spritzer
Another suggestion from Magnus Lygdbäck is a refreshing watermelon and white wine spritzer. Blend two cups of chopped watermelon with two cups of Unsweet 0% sugar white wine and some agave syrup, then pour the mixture into glasses. Top it up with sparkling water and garnish with a watermelon wedge.
Yuzu Fizz
For a fruity drink that's not too sweet, try Magnus Lygdbäck's Yuzu Fizz. Simply pour yuzu sake into a champagne flute and top it up with dry cava. The citrusy flavour of the sake blends perfectly with the cava, creating a delightful cocktail.
While these drinks are lower in calories, it's important to remember that alcohol itself contains seven calories per gram. Therefore, moderation is key, and these drinks should be enjoyed as part of an overall nutritious and active lifestyle. Additionally, pairing your drink with nutrient-dense meals high in protein, healthy fats, and fibre can help maintain a healthy balance.
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Celebrity trainer and nutritionist Magnus Lygdbäck's recommendations
Celebrity trainer and nutritionist Magnus Lygdbäck believes that you don't need to cut alcohol out of your diet to reach your fitness goals. He recommends focusing on consuming these drinks as part of an overall nutritious and active lifestyle. He suggests following his 17-out-of-20 rule, where 17 of your meals should be clean and on point, leaving room for three indulgent moments. This means no restriction or food guilt.
Lygdbäck recommends avoiding added sugars and sticking to sugar-free wines, light beers, and mixers like sparkling water or diet sodas to keep calorie counts low. For beer lovers, he suggests opting for a light beer like Michelob Ultra, which has just 95 calories per bottle.
In addition to his dietary recommendations, Lygdbäck emphasizes the importance of balance between training, nutrition, rest, and recovery. He practices what he preaches and takes a balanced approach to nutrition, ensuring that he fuels his body with adequate protein, carbs, and healthy fats. He also listens to his body and adjusts his workouts accordingly, prioritizing rest and recovery.
Lygdbäck's approach to health and fitness is sustainable and enjoyable, allowing people to indulge in foods and drinks they love while still making progress towards their fitness goals.
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Alcohol's calorie density and how it compares to fat, carbs and protein
Alcohol contains seven calories per gram, which is more than protein and carbohydrates (which have four calories per gram) but less than fat (which has nine calories per gram). Ethanol, the type of alcohol found in alcoholic drinks, is the macronutrient with the highest energy density after fat.
Alcohol is often referred to as an 'empty calorie' as it has no nutritional value for the body. It is also a toxin, which means that the body prioritises getting rid of it over absorbing nutrients from food, which can negatively impact health and fat loss goals. The body processes alcohol calories differently from carbohydrates, but it processes everything differently. It takes a different amount of calories to extract one calorie from carbohydrates than it does from protein, fat, or alcohol.
Despite the calorie content of alcohol, data has shown that drinkers are no more obese than non-drinkers, although weight loss and malnutrition are common among drinkers. This may be because alcohol intake is associated with altered patterns of food intake, with the percentage of energy derived from carbohydrates, protein, and fat decreasing with increasing alcohol consumption.
To maintain a healthy balance, it is recommended to focus on consuming alcoholic drinks as part of an overall nutritious and active lifestyle. For example, celebrity trainer and nutritionist Magnus Lygdbäck suggests following the 17-out-of-20 rule: 17 of your meals should be "clean and on-point", leaving room for three indulgent moments. To keep calorie counts low, it is also recommended to avoid added sugars and stick to sugar-free wines, light beers, and mixers like sparkling water or diet sodas.
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Light beers and low-calorie options for beer lovers
Beer is often claimed to cause weight gain, especially around the belly area. However, if you are a beer lover, you don't have to give up beer to watch your calorie intake. From lagers to stouts, there are many delicious, low-calorie options to choose from.
When looking for low-calorie beers, it is important to remember that they may still be high in alcohol content. Therefore, it is recommended to stick to 1–2 drinks per day. The lower the alcohol by volume (ABV), the lower the calories. So, look for beers with lower ABVs. Additionally, sweeter-tasting beers tend to have more calories. However, it is a myth that dark beers have more calories than lighter beers—the calorie content depends on the ABV.
Some popular low-calorie beers include:
- Coors Light: This beer lives up to its name, with just under 100 calories per can. It is a refreshing option that is perfect for a hot summer day.
- Yuengling: This light version of the classic Yuengling beer has less than 100 calories while maintaining the same flavor profile of caramel malt and mild hops.
- Michelob Ultra: With only 95 calories per bottle, this is a great option for those who want a classic beer taste without the extra calories.
- Bud: One of the lightest lagers on the market, Bud has just 55 calories and less than 2 carbs per can. It is a refreshing and crisp option that is perfect for summer.
- Guinness Draught: This Irish stout is known for its creamy texture and notes of coffee and chocolate. Despite its rich taste, it is surprisingly low in calories.
- Lagunitas Daytime IPA: This IPA from Northern California has a laid-back vibe and fruity flavors with a low ABV, making it a great choice for hot weather.
- Dogfish Head: This beer has notes of pineapple, coconut, and citrus, with monk fruit to cut down on sugar content. It offers the taste of a traditional IPA without the extra calories.
With so many low-calorie beer options available, you can enjoy a classic drink without derailing your fitness goals or diet. Remember to always consume alcohol in moderation and ensure it fits within your overall nutritious and active lifestyle.
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Sugar-free wines, diet sodas and other low-calorie mixers
Sugar-free wines, light beers, and low-calorie mixers are a dieter's best friend when it comes to alcoholic drinks. Alcohol itself contains seven calories per gram, so it's important to be mindful of the mixers and other additives that can increase the calorie count of your drink.
Sugar-free Wines
Sugar-free wines, often referred to as ""dry wines" or "zero-sugar wines," are perfect for those looking to reduce their sugar intake. Dry wines, such as Sauvignon Blanc, Pinot Grigio, and Cabernet Sauvignon, have less residual sugar and are generally lower in calories compared to sweet wines. Brut or Extra Brut sparkling wines also fall into this category, as they have lower sugar content than their sweeter counterparts. When in doubt, opt for wines with lower alcohol content and lower residual sugar levels to keep the calorie count in check.
Light Beers
If you're a beer enthusiast, light beers like Michelob Ultra offer a classic drinking experience without the extra calories. With just 95 calories per bottle, you can enjoy your favourite beverage without derailing your diet.
Low-Calorie Mixers
Mixers are often the culprits behind high-calorie alcoholic drinks. Simple syrup, sodas, fruit juices, sweet liqueurs, and pre-made mixes can significantly increase the calorie count of your drink. Instead, opt for zero-calorie mixers like soda water, diet tonic water, or club soda. These mixers add fizz without the extra calories. If you're feeling adventurous, pair your spirit with a zero-calorie soda like Cherry Coke Zero or a spicy rye whiskey for a unique flavour combination.
Remember, moderation is key. As celebrity trainer and nutritionist Magnus Lygdbäck advises, you don't need to cut out alcohol completely to reach your fitness goals. By choosing low-calorie options and practising portion control, you can enjoy your drinks while staying committed to a healthy lifestyle.
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