Brenda Khan
Drinking alcohol while on a diet can be tricky, as alcohol is high in calories and can impair your judgment, leading to poor food choices. However, this does not mean that you have to give it up entirely. To drink while dieting, it is important to be mindful and plan accordingly. Know your limit and stick to it, as drinking in moderation is key. Opt for low-calorie alcoholic beverages such as vodka soda, tequila with lime, or rum with diet coke, and avoid high-calorie mixers like soda, juice, and coconut cream. If you're a wine drinker, try making a spritzer by adding sparkling water to your wine. Eat a balanced meal before drinking to slow alcohol absorption and limit unhealthy food cravings.
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What You'll Learn
Limit your intake to 1-2 drinks
Drinking while on a diet can be tricky, as alcohol can lower your inhibitions and make it harder to stick to your diet the next day. It can also impair your judgement, making it difficult to stop at just one or two drinks. To avoid this, it's a good idea to set a limit for yourself before you start drinking and to stick to low-calorie drinks.
When drinking on a diet, it's important to limit your intake to 1-2 drinks. This is because alcohol is high in calories and can offset your progress. Even if you opt for a "good" drink choice, such as a low-calorie option, having more than two drinks can be a slippery slope. Alcohol impairs your judgement, and you may find yourself having just one too many, which can then lead to poor food choices.
To help make sure you don't go overboard, it's a good idea to have a plan in place. For example, if you know you're going to be attending a happy hour, plan your day accordingly. Track your drinks into your daily macronutrients and make sure you're not replacing healthy, filling food with empty calories. Alcohol has been shown to disrupt your metabolism, as your body prioritises removing it from your system over metabolising food. On average, one drink will "pause" your metabolism for an hour.
In addition to limiting your intake, there are a few other things you can do to drink smarter. Firstly, eat before you drink. Drinking alcohol on an empty stomach can cause it to absorb more quickly into your bloodstream, so it's important to always have a meal beforehand. Choose a meal with a balance of macronutrients, including complex carbohydrates, protein, and healthy fats. Secondly, take it slow. The faster you drink, the more havoc you wreak on your body, so sip slowly and savour your drink. Finally, know your drink. Opt for lower-calorie options such as vodka soda, tequila with lime, or rum with diet coke. Avoid drinks with added sugars and simple syrups, and be mindful of portion sizes, as these can quickly increase the number of calories you're consuming.
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Avoid sugary mixers
Alcohol is high in calories and low in nutrition. However, this does not mean that you have to give it up entirely if you're on a diet. According to Rebecca Ditkoff, a New York City-based registered dietitian, "how much you drink is far more important than what your drink of choice is". However, it is still important to be mindful of what you are drinking, and to avoid sugary mixers.
Many alcoholic drinks are loaded with calories and added sugar, which may contribute to obesity and other health problems in the long term. A quarter of the added sugar in our diets comes from sugary drinks, and mixers like juice, soda, and simple syrup can be high in sugar. Therefore, it is important to choose low-calorie mixers or sugar-free alternatives.
When choosing a low-calorie alcoholic drink, opt for drinks like vodka soda, tequila with lime, or rum with diet coke. You can also try making mixed drinks at home, choosing low-calorie or unsweetened mixers, and using herbs to add extra flavour. For example, you can make a low-calorie gin and tonic by swapping regular tonic water for diet tonic water, or a low-calorie martini by ordering a dry martini, which contains more gin and less vermouth. If you are a wine drinker, you can cut the amount of alcohol in half by making a spritzer and adding sparkling water to your wine.
If you are a craft beer enthusiast, you can also choose from a variety of low-calorie beers, such as Dogfish Head Slightly Mighty IPA (95 calories per 12 oz), Lagunitas DayTime IPA (98 calories), and Ballast Point Lager by Constellation Brands (99 calories). It is also important to pace your drinks and drink slowly, as the faster you drink, the more havoc you wreak on your body.
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Eat before you drink
Eating before drinking alcohol is important for several reasons. Firstly, it can help to slow down the absorption of alcohol into your bloodstream. When you drink on an empty stomach, alcohol is absorbed more quickly, leading to a faster intoxication. Eating a meal before drinking can help to dilute the alcohol and slow its absorption, giving you more control over your drinking pace.
Secondly, eating the right foods before drinking can help to control hunger, balance electrolytes, and reduce some of the adverse effects of alcohol. A balanced meal with complex macronutrients is ideal. This includes complex carbohydrates, such as whole-wheat bread or crackers, protein sources like eggs, chicken, turkey, fish, or Greek yogurt, and healthy fats found in avocado, nuts, and seeds.
It is also beneficial to eat foods with a higher fat content before drinking, as they remain in the stomach for longer, slowing the absorption of alcohol. For example, salmon is an excellent choice due to its high protein and omega-3 fatty acid content. Additionally, foods with a high water content, such as cucumber, tomatoes, bell peppers, and radishes, can help to keep you hydrated.
Drinking alcohol can negatively impact your decision-making abilities, leading to intensified hunger and cravings the next day. Therefore, eating a nutritious meal before drinking can help you make better food choices and stick to your diet.
In summary, eating a well-balanced and nourishing meal before drinking alcohol is crucial. It helps slow alcohol absorption, reduces adverse effects, keeps you feeling fuller for longer, and aids in making healthier choices throughout the night and the following day.
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Choose low-calorie drinks
Drinking low-calorie beverages can help you stay on track with your weight loss goals. Here are some tips to help you choose the right low-calorie drinks:
Opt for Natural Drinks
Choose natural, low-calorie drinks such as water, herbal teas, black coffee, and lemon water with no added sugar. These drinks are hydrating and can boost your metabolism without adding extra calories. For example, the caffeine in black coffee can increase fat-burning and enhance your energy levels.
Infuse Your Water
Infuse your water with fruits, herbs, or cucumbers to add flavour without extra calories. This encourages you to drink more water, which can support weight loss and overall health. However, be cautious with store-bought flavoured water, as they may contain added sugars or artificial ingredients that can hinder weight loss.
Choose Low-Calorie Alcoholic Drinks
If you want to include alcohol in your diet, opt for low-calorie options. Alcoholic drinks can be high in calories and added sugar, which can contribute to weight gain. Choose drinks like vodka soda, tequila with lime, or rum with diet coke. You can also make a spritzer by adding sparkling water to your wine to halve the amount of alcohol. If you prefer beer, opt for light beer, which usually has fewer calories and a lower alcohol content than regular beer.
Make Your Own Drinks
Making your own drinks at home gives you control over the ingredients and calorie content. Instead of using sugary mixers, opt for low-calorie or unsweetened mixers like soda, tonic water, or diet tonic water. You can also enhance the flavour of your drinks with fresh herbs, or use a calorie-free sweetener if you need something sweeter.
Be Mindful of Your Consumption
Remember that the amount you drink is also important. Drinking in moderation is key, as excessive drinking can lead to health problems and weight gain. Listen to your body and be aware of your limits to ensure you stay on track with your diet and overall health.
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Plan your intake
Planning your intake is key to drinking while on a diet. Firstly, it is important to know your limits and be aware of your "screw-it number", which is the number of drinks that usually leads to poor food choices and a lack of progress. Knowing this number can help you plan and reduce the likelihood of setbacks.
It is also important to be mindful of the calories in your drinks and the impact they can have on your weight loss goals. Alcohol is a toxin and inflammatory substance that our bodies cannot store, so when we drink, our bodies burn alcohol first as a fuel source, which can contribute to weight gain. Regularly consuming alcoholic drinks that are sugary and high-calorie can slow down weight loss. Therefore, it is advisable to opt for lower-calorie alcoholic drinks and mixers, such as diet soda, sugar-free tonic, or club soda. Load up on ice to add volume to your drink without adding calories. Additionally, having a glass of water or seltzer before and after drinking can help mitigate dehydration and slow down consumption.
If you are drinking at home, you can experiment with different teas, such as matcha, and sparkling water to enhance the flavour without adding calories. For those on a low-carb diet, a squeeze of lemon or lime is a better option than fruit juice or syrup. It is also important to be mindful of your environment and avoid having splurges readily available, as your willpower may weaken when under the influence.
Finally, consider adopting a "Weekend Warrior" approach to calorie counting, which involves saving a few hundred extra calories for a drunk snack or two, allowing for some flexibility while still adhering to your diet.
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Frequently asked questions
Alcohol is high in calories and can cause weight gain. To avoid this, it is recommended to drink in moderation, limiting yourself to one drink per day if you're female and two drinks per day if you're male. You should also be mindful of how drinking affects your eating habits, as alcohol can impair your judgment and lead to poor food choices.
Vodka soda, tequila with lime, or rum with diet coke are some good low-calorie options. If you're a wine drinker, you can cut the alcohol content in half by making a spritzer with sparkling water. You can also try a dry martini, which has more gin and less vermouth, or a low-calorie Paloma made with tequila, lime juice, and grapefruit juice or soda.
Alcohol is a source of empty calories, providing no real nutrition. It can disrupt your metabolism, as your body prioritizes removing it from your system over metabolizing food. Alcohol also messes with your appetite, causing blood sugar drops that lead to increased hunger and cravings for unhealthy food.
It's important to plan ahead and be mindful of your intake. Eat a balanced meal before drinking to slow the absorption of alcohol and avoid drinking on an empty stomach. Track your drinks and their calories, and set a limit for yourself before going out. Avoid high-calorie mixers and opt for low-calorie alternatives like diet soda or tonic water.
It's common to associate drinking with social gatherings, but it's important to prioritize. If you know you'll be attending happy hour or a celebration, plan your day accordingly. Be mindful of your “screw it number,” the number of drinks that derails your judgment and leads to poor choices. You can also try the "Weekend Warrior" approach to calorie counting, allowing for social drinking on weekends while planning accordingly.
