Brenda Khan
It is possible to lose weight while still drinking beer, but it is more difficult than if you were to cut out beer entirely. Beer is calorie-dense, and drinking alcohol causes the liver to prioritise burning alcohol over fat. Beer is also often accompanied by unhealthy food choices, which can increase calorie intake. To lose weight while drinking beer, it is important to monitor your calorie intake and expenditure and ensure you are burning more calories than you are taking in. Light beers, low-alcohol beers, and low-carb beers are good options for those looking to reduce their calorie intake from beer. Drinking beer slowly and in moderation can also help to prevent weight gain.
| Characteristics | Values |
|---|---|
| Calories | Beer contains calories and drinking too much can lead to a calorie overload. |
| Metabolism | Alcohol stops the body from burning fat as the liver burns alcohol instead. |
| Food choices | Beer is often accompanied by unhealthy food choices such as pizza, wings, and fried foods. |
| Age | Older people tend to gain weight more easily due to decreased activity levels and lower calorie needs. |
| Gender | Men and women store fat differently due to hormonal differences, with men more likely to store fat around the middle. |
| Genetics | Some people may be genetically predisposed to developing a "beer belly". |
| Binge drinking | Excessive alcohol consumption can lead to liver damage, increased blood pressure, and other health issues. |
| Type of beer | Light beers, low-alcohol beers, and low-carb beers are lower in calories. |
| Drinking habits | Drinking slowly and in moderation can help prevent weight gain and has potential heart-healthy benefits. |
| Diet choices | Some diets, like keto, intermittent fasting, and veganism, may allow for beer consumption in moderation. |
| Calorie tracking | Tracking calories and choosing healthier, lower-calorie options can help balance beer consumption. |
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What You'll Learn
Opt for light beers with 100 calories or less
If you are watching your calorie intake but don't want to give up beer, opting for light beers with 100 calories or less is a good strategy. Beer typically contains 150 calories, so drinking light beers can significantly reduce your calorie intake.
There are many low-calorie beers available, including lagers, stouts, and non-alcoholic beers. For example, Michelob ULTRA Superior Light American Lager Beer and Guinness are both beers that contain 100 calories or less. Other options include Sweetwater High Light, a 100-calorie IPA, and Dogfish Head Slightly Mighty, which is another low-calorie option.
Non-alcoholic beers are usually much lower in calories than traditional brews because alcohol contains 7 calories per gram. However, it's important to note that non-alcoholic beers can still contain up to 0.5% alcohol by volume in the United States. If you are pregnant or recovering from alcoholism, it is best to avoid these beverages. Additionally, low-calorie beers may still be high in alcohol content, so it is recommended to stick to a maximum of one to two drinks per day.
When choosing a light beer, you may also want to consider the type of beer and your personal preferences. For instance, pilsners, a type of lager, have a slightly bitter taste, while ales tend to have a fruity flavour.
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Drink alcohol only on weekends
Drinking alcohol only on weekends is a good way to moderate your alcohol intake while still enjoying a drink. Alcohol is a source of "empty calories", providing little to no valuable vitamins and minerals. Beer, for example, typically contains 150 calories, and when combined with the often fatty foods that accompany drinking, can lead to a calorie overload.
If you are drinking alcohol, it is recommended to stick to one or two drinks a day, depending on your gender. Binge drinking is to be avoided, as it can lead to liver damage and other serious health issues. When drinking, it is a good idea to alternate alcoholic drinks with water, and to drink water before drinking alcohol, to stay hydrated, as alcohol is a diuretic.
If you are drinking alcohol only on weekends, it is still important to be mindful of your calorie intake. Try to stick to low-calorie alcoholic drinks, such as gin and tonic, and be aware of the food you are consuming alongside your drinks. Planning your meals in advance can help you to make healthier choices and avoid overeating.
While drinking in moderation can be part of a healthy lifestyle, it is important to remember that alcohol is not a necessity and that there are potential health risks associated with drinking.
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Avoid binge drinking
Binge drinking can easily lead to a bloated belly and weight gain. When you drink alcohol, your body prioritises getting rid of it, and any food you have eaten beforehand will be stored as fat instead. Therefore, it is important to avoid binge drinking if you want to continue drinking beer while on a diet. Here are some tips to help you avoid binge drinking:
- Drink beer in moderation. The liver takes at least an hour to process a standard drink, so drinking one beer in under an hour will slow down your body's fat-burning ability and lead to more fat being stored in the body. Slowing down your drinking rate can help you drink in moderation.
- Choose the right beer glass. A 2015 study found that using straight-sided glasses led to less alcohol consumption than drinking from curved glasses. Glasses with marked volume measurements can also help you monitor your intake.
- Opt for light beers with 100 calories or less, and limit the number of beers you drink per day.
- Drink alcohol only on weekends, and alternate alcoholic drinks with low-calorie, non-alcoholic beverages.
- Have a healthy meal before or with your drinks to help you resist the temptation of high-calorie bar food.
- Indulge in protein before or during drinking to help curb how many beers you drink in one sitting.
- Address the root cause of your binge drinking. If you find that you tend to binge eat when drunk, it may be helpful to decrease your alcohol intake or press pause on drinking altogether to see if that improves your food relationship.
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Drink alcohol slowly
Drinking alcohol slowly is a good way to stay in control and avoid overconsumption. Sipping your drinks slowly so that you do not exceed one drink per hour is the best way to avoid getting drunk.
Drinking slowly gives your body more time to process the alcohol. The body typically takes an hour to process one standard drink. If you drink too quickly, your body doesn't have time to process the alcohol, resulting in a higher blood alcohol concentration (BAC). Drinking slowly can help to keep your BAC below 0.06%, which is the 'green zone' where you can enjoy the positive effects of drinking without the negative effects.
Drinking slowly also gives you more time to savour your drink. You can appreciate its flavours and notice how it makes you feel. This is known as 'mindful drinking'. It can help you to be thoughtful about every drink you consume and avoid automatically reaching for another.
There are a few tricks to help you drink more slowly. Firstly, try drinking from a tall, narrow glass instead of a short, wide one. People tend to pour less into a tall glass, and one study found that participants drank 60% more slowly from a straight glass than a curved one. Another trick is to put ice in your drink, which will slow you down and also water down your drink.
Finally, remember to eat before drinking alcohol. Food in your stomach helps to slow alcohol absorption, keeping your BAC down. Eating before drinking can also reduce your risk of nausea, heartburn, and other alcohol-induced tummy issues.
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Eat a healthy meal before drinking
Eating a healthy meal before drinking is a great way to slow the absorption of alcohol into your bloodstream and minimize its effects on your body. This is because food mixes with alcohol in your stomach, and the presence of food means it takes longer for your body to absorb the alcohol.
So, what constitutes a "healthy" meal in this context? Well, it's a good idea to eat foods that are rich in protein and healthy fats, as these take longer to digest than carbohydrates, further slowing the absorption of alcohol. Avocados, for example, are a great choice, as they are rich in monounsaturated fats and potassium, which can help to balance electrolytes. Salmon is another excellent option, as it is high in protein and supplies a good balance of fat and carbohydrates. If you're looking for a vegetarian option, unsweetened Greek yogurt is a good choice, offering a balance of protein, fat, and carbs.
In addition to protein and healthy fats, it's beneficial to eat foods that are high in fiber, as these can also help to slow alcohol absorption and make you feel full. Oats are an excellent source of fiber and protein, and they have the added bonus of potentially benefiting liver health. If you're looking for a quick and easy snack, berries are a great choice, as they are rich in antioxidants, which can help protect your cells against alcohol-induced damage.
It's also important to stay hydrated, so be sure to include foods with a high water content in your pre-drinking meal. Melons, such as watermelon, honeydew, and cantaloupe, are excellent choices, as they are made up of approximately 90% water and are rich in important electrolytes like potassium.
While it's a good idea to eat a healthy meal before drinking, it's also important to remember that body weight, metabolism, gender, and activity level will affect how food and alcohol interact with your body. Listen to your body and adjust your food choices and drinking habits accordingly.
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Frequently asked questions
It is possible to drink beer while on a diet, but it requires diligence. Drinking beer can lead to binge eating, so it is important to eat a healthy meal before drinking and to drink slowly and moderately. It is recommended to opt for light beers, which are lower in alcohol and calories, and to limit the number of beers consumed per day.
Beer is typically high in calories, with a standard beer containing around 150 calories. When we drink alcohol, our body prioritises getting rid of it over burning fat, which can lead to increased fat storage, especially around the belly. Beer can also increase your appetite, leading to further calorie intake.
Here are some tips to help you drink beer while dieting:
- Drink light beers, which are lower in alcohol and calories.
- Drink slowly and moderately, giving your body time to metabolise the alcohol.
- Limit your beer intake, such as by only drinking on weekends or after exercising.
- Choose lower-carb beers or cut out carbs elsewhere in your diet.
- Be mindful of your calorie intake and ensure you are burning more calories than you consume.
