Brenda Khan
Drinking alcohol while dieting can be challenging due to alcohol's high calorie content and its ability to impair judgment, leading to poor food choices. However, it is possible to enjoy alcohol in moderation without ruining your diet. The key is to make smart choices, such as opting for low-calorie drinks, limiting your intake, and being mindful of how drinking affects your eating habits. This may involve choosing drinks with low-calorie mixers, such as soda water or diet tonic water, or cutting the amount of alcohol in half by adding sparkling water. Additionally, it is important to eat before drinking to slow down alcohol absorption and avoid making unhealthy food choices. Successful dieting while drinking also requires planning, such as tracking drinks into your daily macronutrients and saving calories for drunk snacks. By implementing these strategies, individuals can enjoy alcohol while staying aligned with their dietary goals.
| Characteristics | Values |
|---|---|
| Number of drinks | 1-2 drinks. |
| Type of drinks | Vodka soda, tequila with lime, rum with diet coke, gin and tonic with diet tonic water, dry martini, paloma, light beer, distilled alcohol, wine spritzer. |
| Food | Eat before drinking. Avoid greasy, spicy foods. Eat protein-rich foods. |
| Pace | Sip slowly. |
| Calories | Count calories and limit accordingly. |
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What You'll Learn
Limit your drinks to 1-2 per day
Drinking alcohol while dieting can be tricky, as alcohol is often high in calories and can lead to poor food choices. However, limiting yourself to 1-2 drinks per day can help you stay on track with your diet without giving up alcohol completely. This is in line with the Dietary Guidelines for Americans, which recommends a limit of up to two drinks per day for men and a limit of up to one drink per day for women.
Sticking to this guideline can help reduce the negative effects of alcohol on your diet and health. Drinking more than the recommended amount is associated with health problems such as high blood pressure, heart disease, liver disease, and digestive disorders, and an increased risk of cancer, diabetes, and addiction. Additionally, alcohol can lower your inhibition, making it harder to resist cravings and leading to intensified hunger and weakened willpower.
To make your drinks last longer and reduce your calorie intake, you can mix sparkling water or soda water with your drink. This is a simple way to stretch your drinks and make them more hydrating. If you're a wine drinker, you can make a spritzer by adding sparkling water to your wine, effectively cutting the alcohol content in half. For spirit drinkers, stick to one ounce of liquor and top it up with soda water or sparkling water.
It's also important to eat before drinking alcohol. Drinking on an empty stomach can cause the alcohol to be absorbed more quickly into your bloodstream. Eating a balanced meal with complex carbohydrates, protein, and healthy fats can help slow down the absorption of alcohol and reduce its negative effects. Additionally, try to avoid greasy and spicy foods, as they can worsen the impact of alcohol on your body.
By limiting yourself to 1-2 drinks per day, being mindful of your drink choices, and ensuring you eat before drinking, you can enjoy alcohol while still adhering to your diet.
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Avoid sugary mixers
When drinking on a diet, it is important to avoid sugary mixers. Alcoholic drinks are often loaded with calories and added sugar, which can contribute to obesity and other health problems in the long term. Sugary drinks are one of the biggest sources of added sugar in our diets, so it is important to be mindful of the mixers you use when making a drink.
One way to avoid sugary mixers is to stick to one type of spirit and mix it with a low-calorie or sugar-free option, such as soda water, club soda, or seltzer. These mixers do not have any sugar, so you can enjoy your drink without worrying about the added calories. If you're looking for a drink with a bit more flavour, you can add a splash of fresh juice, such as lime or grapefruit juice, or even a diet soda. For example, a vodka soda, tequila with lime, or a dry martini are all lower-calorie options that can be made with sugar-free mixers.
Another way to avoid sugary mixers is to make your own drinks at home. Premade mixers are often high in sugar and calories, so by making your own drinks, you can control exactly what goes into them. You can use fresh herbs to enhance the flavour of your drinks, or even try using low-calorie or unsweetened varieties of mixers like soda or tonic water.
Finally, it's important to remember that drinking smarter isn't just about the mixers you use. The amount you drink is also important, so be sure to pace yourself and drink in moderation. Additionally, eating a balanced meal before drinking can help slow the absorption of alcohol into your bloodstream and prevent you from making unhealthy food choices later in the night.
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Eat before you drink
Eating before drinking alcohol is a good way to slow down the rate of alcohol absorption into your body. When you drink on an empty stomach, alcohol is absorbed more quickly into your bloodstream.
Nutrition expert Rebecca Ditkoff recommends eating a balanced meal of macronutrients, including complex carbohydrates, protein, and fats. Examples of foods that fit this profile include whole-wheat bread or crackers, eggs, chicken, turkey, fish, avocado, nuts, and seeds.
Other sources recommend eating foods with a high water content, such as cucumber, tomatoes, bell peppers, and radishes. Salmon is also a good option, as it is high in protein and omega-3 fatty acids, which can help reduce some of the harmful effects of alcohol. If you're looking for a vegetarian option, hummus is a good choice as it is more filling than fresh vegetables.
It's also important to stay hydrated, so be sure to drink plenty of water before and during your drinking session. You can also add a slice of lemon to your water for a bonus health kick, as livers love lemon!
Remember, the amount you drink is also important. The more you drink, the more likely you are to make poor food choices and experience negative effects on your sleep and hormones, which can lead to increased hunger and weakened willpower.
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Plan your drinks and snacks
Planning your drinks and snacks is crucial when it comes to drinking while on a diet. Here are some tips to help you navigate this:
Identify your "screw it" number:
Everyone has a certain number of drinks that can lead them to make poor food choices. Recognise this number and plan accordingly. For example, if you know that having three drinks leads you to make unhealthy choices, stick to a maximum of two drinks. This way, you can reduce the likelihood of major setbacks.
Practice mindful drinking:
Be aware of the downsides of drinking, such as poor sleep, increased cravings, and a harder time sticking to your diet. These effects get worse with heavier drinking. Plan to have a low number of low-calorie drinks, and consider alternatives like a Weekly Drinking Quota to help you practice moderation.
Choose your drinks wisely:
Opt for drinks that are low in calories and high in nutrition. Replace sweetened soft drinks with water, skim milk, or soy milk. If you enjoy coffee, skip the whipped cream and opt for skim milk and sugar-free syrups. When it comes to alcohol, simple drinks like vodka and club soda are better choices than calorie-heavy cocktails. Light beers and canned cocktails are also lower-calorie options.
Plan your snacks:
If you know you'll be drinking, eat a filling meal beforehand to minimise cravings later. Choose snacks that are high in protein and fibre to keep you feeling fuller for longer. Examples include eggs, oats, unsweetened Greek yogurt with fruit and nuts, bananas, and berries with almonds. These snacks can help slow alcohol absorption and reduce your risk of alcohol-induced food binges.
Avoid temptation:
Ensure that unhealthy snacks are not readily available when you're drinking. Create an environment that supports your diet goals by removing any tempting foods from your immediate surroundings. This will help you avoid giving in to cravings and making impulsive decisions.
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Choose low-calorie drinks
Alcoholic drinks are often high in calories and can contain as many calories as a meal. They can also disrupt your metabolism and impair your judgment, making it harder to stick to your diet. However, you can still include alcohol in your diet plan by opting for low-calorie drinks.
When choosing low-calorie alcoholic drinks, it is best to avoid drinks with added sugars and mixers such as soda, juice, coconut cream, and liqueurs, which can quickly increase the calorie count. Instead, opt for drinks like vodka soda, tequila with lime, or rum with diet coke. If you prefer gin, you can make a low-calorie gin and tonic by swapping regular tonic water for diet tonic water or using more ice and less gin. You can also try a dry martini, which contains more gin and less vermouth, topped with orange bitters and a lemon wedge for flavour. Another option is to make a spritzer by adding sparkling water to your wine, effectively cutting the alcohol content in half. If you like spirits, stick to one ounce of liquor and add more sparkling water or soda water.
Beer can also be high in calories, especially wheat beers, stouts, and IPAs. If you are a beer enthusiast, look for light beers, which typically have fewer calories. Some recommended low-calorie craft beers include Dogfish Head Slightly Mighty IPA, Lagunitas DayTime IPA, and Ballast Point Lager by Constellation Brands.
In addition to choosing low-calorie drinks, you can also control your calorie intake by limiting your portion sizes and drinking slowly to savour your drink and slow down alcohol absorption. It is also important to eat before drinking, as alcohol is absorbed more quickly into your bloodstream on an empty stomach.
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Frequently asked questions
Alcohol is a source of empty calories and can cause weight gain. It is also linked to several health problems such as high blood pressure, heart disease, liver disease, and digestive disorders. However, you don't have to give it up entirely. To drink alcohol while dieting, opt for low-calorie alcoholic drinks, such as vodka soda, tequila with lime, or rum with diet coke. Avoid drinks with added sugars and limit your intake to the recommended limit of up to two drinks per day for men and up to one drink per day for women.
Here are some tips to reduce your calorie intake while drinking alcohol:
- Make your drinks at home instead of buying premade mixers, which are often high in sugar and calories.
- Use low-calorie or unsweetened mixers such as soda water, diet tonic water, or fresh herbs to enhance the flavor.
- Pay attention to portion sizes and standard drink servings.
- Sip slowly and savour your drink to slow down alcohol absorption.
- Eat a balanced meal before drinking to avoid making poor food choices when intoxicated.
Alcohol impairs judgment and can lead to poor food choices, increased cravings, and a disruption in your metabolism. It can cause your blood sugar to drop, making you feel hungry or crave unhealthy foods. Additionally, alcohol provides empty calories, adding to your daily calorie intake without providing any nutritional value. As a result, it can offset your weight loss progress and potentially increase fat storage.
To drink alcohol and still lose weight, it is important to drink in moderation and be mindful of your intake. Plan your drinking into your daily calorie count and macronutrients. Opt for lower-calorie alcoholic beverages and avoid high-calorie mixers. Additionally, make sure to eat a balanced meal before drinking to prevent overeating or making unhealthy food choices while intoxicated.
