Madeleine Hull
Drinking alcohol while dieting can be tricky, as alcohol is high in calories and can lead to poor food choices. However, it is possible to enjoy an alcoholic beverage without ruining your diet. The key is to stick to low-calorie options and consume alcohol in moderation. Clear liquors such as vodka, gin, and tequila are good choices, as they have zero carbs and are relatively low in calories. If you're a wine drinker, opt for dry white wines with low sugar content, and avoid sugary mixers. Eating a balanced meal before drinking can also help slow down alcohol absorption and prevent unhealthy food choices later. Ultimately, the amount you drink is more important than what you drink, so it's essential to stay within the recommended limits to maintain your health and weight loss goals.
| Characteristics | Values |
|---|---|
| Calorie Counting | Alcohol is calorie-dense, with wine containing close to 400 calories for 2 glasses. |
| Absorption | Alcohol calories are all absorbed by the body. |
| Weight Gain | Alcohol is an instant energy source, so the body burns alcohol instead of stored fat or food eaten. |
| Health Problems | Drinking more than the recommended amount is associated with health problems like high blood pressure, heart disease, liver disease, and digestive disorders. |
| Low-Calorie Alcohol | Vodka, gin, whiskey, scotch, tequila, and brandy are low-calorie liquors. |
| Mixers | Avoid sugary mixers, opt for soda or seltzer water. |
| Food | Eat before drinking to slow absorption and avoid unhealthy food choices. |
| Quantity | Limit the number of drinks and drink slowly. |
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What You'll Learn
Choose low-calorie liquors such as vodka, gin, or tequila
If you're drinking on a diet, it's important to remember that alcohol is a toxin and inflammatory substance for our bodies, and it doesn't have the ability to store alcohol. This means that when you drink, your body burns alcohol first as a fuel source, which can contribute to weight gain. Regularly consuming alcoholic drinks that are sugary and/or high-calorie can also slow down your weight loss progress.
With that in mind, if you want to choose a low-calorie liquor, go for vodka, gin, or tequila. These spirits contain just 96 to 105 calories per 1.5-fluid-ounce shot (or 97 calories per shot, according to one source). Vodka, in particular, is recommended as a good first go-to drink, followed by gin, and then tequila. These drinks carry a much lower caloric load than most beer, creamy cocktails, or vodka coolers, making them healthier alcoholic beverages for weight loss or weight maintenance.
You can also try adding some water, ice, or club soda to your vodka, gin, or tequila to dilute the bite and make your drink even lower in calories. Be careful with tonic water, though, as it's packed with sugar. If you want to get creative, you can add a single fruit wedge like grapefruit, lemon, or lime to your drink, or even some fresh or frozen berries. These flavour enhancers contain no added sugar and can help boost the flavour of your drink.
If you're drinking tequila, you can try mixing in some club soda, mint, or coconut water to make a low-calorie cocktail. A paloma is another refreshing option, made with tequila, lime juice, and grapefruit juice or soda over ice. Just skip the sugar or use a calorie-free sweetener instead.
If you're a gin drinker, a gin and diet tonic is a good choice, but remember that all of the calories come from the gin, so you can reduce the calories by adjusting the amount of gin added. A dry martini is another low-calorie option, containing more gin and less vermouth.
Remember, it's not just about what you drink, but also how much you drink. Drinking more than the recommended amount is associated with several health problems, and it's very easy to drink your calories, which may result in weight gain. So, try to stick to the recommended limit of up to two drinks per day for men and up to one drink per day for women.
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Avoid sugary mixers and opt for soda or tonic water
If you're drinking liquor as part of a diet, it's important to be mindful of what you're mixing it with. While liquor itself can be relatively low in calories, the mixers you add can significantly increase the calorie count of your drink.
Sugary mixers, such as sodas, juices, or tonic water, can add a significant amount of calories and sugar to your drink. For example, a typical can of Coke contains around 39 grams of sugar. These types of mixers can quickly turn your drink into a high-calorie beverage, undoing your diet efforts.
Instead, opt for soda water or tonic water as a mixer. These are calorie-free and sugar-free options that will help you stay on track with your diet. For example, a vodka soda or a gin and tonic are classic choices that are light and refreshing. You can also add a squeeze of fresh citrus juice, such as lime or lemon, for a hint of flavour without adding many calories.
If you're a wine drinker, you can cut the calories and alcohol content by making a spritzer. Simply add sparkling water to your wine to dilute it. This will also help slow down your alcohol consumption, as you'll be drinking less wine overall.
Remember, when drinking liquor on a diet, moderation is key. The more you drink, the more calories you consume, and the easier it is to lose track of your health and weight goals. So, stick to the recommended limits and always drink responsibly.
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Eat a balanced meal before drinking to slow alcohol absorption
Drinking alcohol on an empty stomach can cause it to be absorbed more quickly into your bloodstream. This is why it's a good idea to eat a balanced meal before drinking. When you eat before drinking, the food in your stomach acts as a physical barrier, slowing down the absorption of alcohol into your bloodstream. The presence of food in the stomach delays the emptying process, allowing alcohol to be metabolized by the liver before it enters the bloodstream. As a result, the rate of alcohol absorption decreases, which may lead to a lower BAC compared to drinking on an empty stomach.
Consuming a balanced meal at least one to two hours before drinking provides a better chance of reducing BAC levels. Eating a large meal before drinking can help slow down alcohol absorption and potentially lower BAC levels. However, it's important to remember that food alone cannot guarantee safety or eliminate the effects of alcohol entirely.
Foods that are high in fat and protein, such as cheese, nuts, salmon, avocado, eggs, chicken, turkey, and meat, tend to slow down the absorption of alcohol more effectively. On the other hand, foods high in carbohydrates, such as pasta, bread, and crackers, can help maintain a more consistent BAC level over time.
In addition to eating a balanced meal before drinking, choosing lower-calorie alcoholic beverages can also help you stay on track with your diet. Pure liquors such as vodka, whiskey, scotch, gin, and tequila contain zero carbs and are generally lower in calories. Adding club soda, seltzer, or sparkling water to your liquor can also help cut down on calories and sugar. If you're a wine drinker, opt for dry wines with lower sugar content, and be mindful of mixers that are high in sugar and calories, such as tonic water and soda.
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Drink in moderation to avoid health issues and weight gain
Drinking in moderation is key to avoiding health issues and weight gain. According to the Dietary Guidelines for Americans, the recommended limit is up to two drinks per day for men and one drink per day for women. Drinking more than this can lead to various health problems, including high blood pressure, heart disease, liver disease, and digestive disorders. It can also increase the risk of depression, cancer, diabetes, and addiction.
To drink in moderation, it's important to be mindful of the calorie content of your drinks. Alcohol is calorie-dense, and those calories are fully absorbed by the body. Liquor, such as vodka, gin, whiskey, scotch, and tequila, tends to be lower in calories than beer or creamy cocktails. Clear liquors, in particular, are better for your waistline. Vodka, for example, has about 96 to 100 calories per 1.5-ounce shot and can be mixed with club soda or seltzer to keep the calorie count low. Similarly, gin and tonic is a classic low-calorie option, although tonic water contains sugar, so it's best to opt for club soda or soda water instead.
If you're a wine drinker, you can cut the calories by making a spritzer with half wine and half sparkling water. When choosing a wine, dry wines tend to have less sugar, so opt for dry white wines with 5 grams of sugar per litre or less. Red wine should be consumed sparingly due to its sulphites and tannins, which can cause headaches.
It's also important to eat before you drink, as alcohol is absorbed more quickly into your bloodstream on an empty stomach. A meal with a balance of macronutrients, including complex carbohydrates, protein, and healthy fats, is ideal. This will help you avoid making poor food choices after drinking, which can hinder your weight loss efforts and negatively impact your health.
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Avoid frozen drinks and opt for drinks on the rocks
If you're drinking liquor as part of a diet, it's important to be aware of the calorie content of your drinks. Keri Gans, RD and author of The Small Change Diet, recommends avoiding frozen drinks, which are often high in calories and sugar. Instead, she suggests ordering drinks on the rocks, such as a margarita. While a margarita on the rocks still contains around 200 calories per drink, mainly from the tequila and orange liqueur, it's a better option than a frozen drink.
When choosing a liquor to drink on the rocks, opt for clear liquors such as vodka, gin, or tequila, which are lower in calories and have zero carbs. Vodka, for example, has a mild flavour and pairs well with many different mixers. You can create a low-calorie drink by mixing vodka with club soda or seltzer water, which have no calories or carbs. Adding a squeeze of fresh lemon or lime juice can also enhance the flavour without adding many extra calories.
If you're a wine drinker, it's important to choose dry white wines with low sugar content. Wines with an ABV of 9-12% are ideal, as the higher the alcohol content, the higher the calorie count. Red wine should be consumed sparingly due to its sulphites and tannins, which can cause headaches. When drinking wine, avoid mixers such as tonic water, which are high in sugar. Instead, consider making a spritzer by adding sparkling water to your wine to reduce the calorie and alcohol content.
It's also important to remember that the amount you drink is just as important as what you drink. Drinking in moderation is key to maintaining a healthy diet and avoiding the negative health effects associated with excessive alcohol consumption. This includes health problems such as high blood pressure, heart disease, liver disease, and digestive disorders. Additionally, drinking alcohol can lead to poor food choices, hindering your weight loss efforts. Therefore, it's crucial to stick to low-calorie alcoholic drinks and consume them in moderation.
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Frequently asked questions
Pure liquors such as vodka, whiskey, scotch, gin, and tequila have zero carbs and are relatively healthier options. Vodka, gin, and tequila are also low in calories. A shot of vodka contains about 97 calories. Light beers are also a good option, with 95-110 calories per 12 oz. If you're a wine drinker, opt for dry white wines with 5 grams of sugar per litre or less.
Avoid sugary mixers and opt for club soda, selzter, or sparkling water instead. If you're drinking wine, make a spritzer by adding sparkling water to your glass.
Yes, how much you drink is more important than what you're drinking. The recommended limit is up to two drinks per day for men and up to one drink per day for women. Drinking more than this can lead to health problems such as high blood pressure, heart disease, and liver disease. It can also contribute to weight gain.
Yes, eating a balanced meal before drinking alcohol can help slow down alcohol absorption and prevent poor food choices later on.
