Leena Watts
Alcohol is a controversial topic when it comes to dieting. While some diets eliminate alcohol entirely, others advocate for moderation, allowing for one or two drinks per day. Alcohol is a source of empty calories, providing no nutritional value, and can disrupt metabolism, making weight loss more difficult. However, certain alcoholic beverages are lower in calories and may be better options for those watching their weight. These include light beer, spirits with low-calorie mixers, and red wine, which has potential health benefits in moderation. Ultimately, the key is balance, enjoying alcohol in moderation while maintaining a healthy diet and lifestyle.
| Characteristics | Values |
|---|---|
| Alcohol's impact on health | Alcohol is a source of empty calories and can disrupt metabolism. However, some argue that small amounts of alcohol can have health benefits, such as heart health. |
| Alcohol and dieting | Alcohol is not typically included in traditional macro counting as it is not an essential nutrient. Many diets eliminate alcohol due to its additional calories. |
| Lowest-calorie alcoholic drinks | Light beer, spirits with diet mixers (e.g., vodka with club soda or rum with diet cola), gin and tonic with diet tonic water, Bloody Mary, Mojito. |
| High-calorie alcoholic drinks | Beers (especially wheat beers, stouts, and IPAs), cocktails with creamy mixers or high-sugar ingredients (e.g., Pina Colada, Margarita). |
| Tips for drinking while dieting | Drink in moderation, plan ahead, track calories, choose lowest-calorie options, avoid high-sugar mixers, limit intake to 1-2 drinks. |
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What You'll Learn
Alcohol is a source of empty calories
Alcoholic drinks are a source of empty calories, meaning they add to your daily calorie intake without providing any nutritional value. On average, nearly 10% of an adult's daily calorie intake comes from alcohol. Alcoholic drinks are often higher in calories than people realise and can be particularly harmful as they contribute to weight gain around the abdomen, sometimes referred to as a 'beer belly'. This type of fat can increase the risk of developing type 2 diabetes and is laid down around important organs, including the liver.
Alcohol is considered a toxin, and when consumed, the body prioritises metabolising and removing it from the system before anything else, including the metabolisation of food. This process can disrupt the body's ability to burn fat efficiently and can increase fat storage, particularly in the liver, which can lead to liver disease. Alcohol also affects the body's ability to absorb nutrients and can cause blood sugar to drop, leading to increased hunger or cravings for unhealthy food.
The number of calories in alcoholic drinks varies, with some drinks being higher in calories than others. Beer, wine, and darker alcohols tend to be higher in carbohydrates and calories. Wheat beers, stouts, and IPAs are particularly high in calories. Pina coladas, margaritas, and daiquiris are also high in calories due to their high sugar content.
However, some alcoholic drinks are lower in calories and can be consumed in moderation as part of a healthy diet. Light or diet beer, wine coolers, gin and tonics, and regular rum with diet coke are lower-calorie options. Red wine is also recommended as it contains polyphenols, antioxidants that may have health benefits.
While alcohol can be a source of empty calories, some argue that small amounts can have health benefits, such as improved heart health. Additionally, some diets, like the Mediterranean diet, allow for moderate alcohol consumption, emphasising a balance of healthy foods and the occasional drink. Ultimately, the key to maintaining a healthy weight while consuming alcohol is moderation and making informed choices about the types and amounts of alcoholic drinks consumed.
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Alcohol disrupts your metabolism
Alcohol is a source of empty calories, meaning it adds to your daily calorie intake without providing any nutritional value. Alcohol is a toxin, and when you consume it, your body prioritises removing it from your system over metabolising food. On average, one drink will "pause" your metabolism for an hour. After several drinks, you will start slowing your progress by disrupting your ability to burn fat efficiently and potentially increasing fat storage. Alcohol also messes with your appetite. Drinking in excess can cause your blood sugar to drop, making you feel hungry or crave unhealthy food, even if you've eaten plenty of calories for the day.
Alcohol impairs metabolic performance in several ways, including dehydration, reduced digestive absorption, and reduced levels of sex hormones, sleep patterns, and liver function. Alcohol also increases the metabolic rate when consumed regularly at low to moderate levels. An animal study from 2017 showed that moderate alcohol intake increases metabolism by increasing thermogenesis and energy expenditure, thus increasing calorie intake but reducing weight. However, a 2015 review stated that frequent and moderate drinking is not related to obesity risk, but heavier drinking is. Speed of metabolism differs from person to person, but heavy drinking slows down metabolism and affects weight loss, fitness, and the digestive system.
Alcohol affects the liver, which is responsible for metabolising carbohydrates, fats, and proteins. Excess alcohol consumption causes an alcoholic fatty liver, affecting the body's rate of metabolism. It also damages the liver and changes the way the body stores energy from food. Alcohol inhibits muscle repair by decreasing the secretion of human growth hormone and lowering testosterone production. Testosterone is used in metabolic processes, including fat burning and muscle formation, and low testosterone levels cause metabolism to slow down as muscle mass declines.
Alcohol also strains the stomach and intestines when consumed excessively, leading to reduced digestive secretions and peristalsis through the digestive tract. Drinking impairs the absorption of nutrients, greatly affecting the metabolism. Alcohol also affects the pancreas and the brain, causing damage to cells and tissues. Small amounts of alcohol are metabolised to acetaldehyde in the gastrointestinal tract, exposing these tissues to acetaldehyde's damaging effects. Acetaldehyde is a highly toxic substance and a known carcinogen. It is quickly broken down to a less toxic compound called acetate, which is then broken down into water and carbon dioxide for easy elimination.
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Drinking lowers inhibitions
Alcohol is a controversial topic when it comes to dieting. While it's true that alcohol is a source of empty calories, some argue that small amounts can have health benefits, such as improved heart health. Alcohol is a toxin, and when consumed, the body prioritises metabolising it over other processes, such as fat oxidation. This can lead to increased fat storage and weight gain over time. Additionally, drinking lowers inhibitions, making it easier to disregard dietary restrictions.
The effects of alcohol on the brain can also lead to feelings of relaxation and confidence. This is because alcohol slows down the central nervous system, resulting in a loss of coordination, memory, and decision-making abilities. While a drink or two may help someone relax in a social setting, drinking heavily to lower inhibitions can be problematic and may indicate alcohol abuse.
Some people choose to avoid alcohol completely while dieting due to the additional calories and metabolic disruptions it causes. However, others find that moderation and planning can allow for the occasional indulgence without derailing progress. Lower-calorie alcoholic beverages, such as vodka with diet soda or light beer, can be chosen to minimise the impact on calorie intake.
Ultimately, the decision to include alcohol in a diet depends on individual preferences and the specific dietary plan being followed. Some diets, like the Mediterranean diet, allow for moderate alcohol consumption, while others, like veganism, may restrict certain types of alcohol. It's important to note that excessive drinking can be harmful, and drinking in moderation is generally recommended.
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Alcohol is a toxin
Alcohol is a source of empty calories in the diet. It adds to your daily calorie intake but does not provide any real nutrition. Alcohol also impairs your judgement, making it challenging to limit your intake to one or two drinks. Poor food choices often follow drinking, which could be detrimental to your calorie control. Drinking in excess can cause your blood sugar to drop, which may make you crave unhealthy food, even if you have eaten enough calories for the day.
Alcohol can also alter the body's oral and gut microbiome, which is the balance of bacteria, viruses, and fungi that help keep the body healthy. One of the microbiome's roles is to separate alcohol toxins so the body can remove them. While a healthy body may be able to break down and remove a limited amount of alcohol, drinking too much rapidly alters the gut microbiome with short- and long-term consequences. These consequences include the "sick to your stomach" feeling after drinking too much.
The World Health Organization has published a statement in The Lancet Public Health that there is no safe amount of alcohol that does not affect health. Alcohol is a toxic, psychoactive, and dependence-producing substance. It has been classified as a Group 1 carcinogen by the International Agency for Research on Cancer, which is the highest-risk group, including asbestos, radiation, and tobacco. Alcohol causes at least seven types of cancer, including bowel cancer and female breast cancer. The longer someone has been drinking, the more likely they are to develop cancer.
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Some diets allow alcohol in moderation
While many diets cut out alcohol entirely, some allow moderate consumption. Experts say that diets that permit drinking may be easier to stick to than more rigid diets. However, alcohol is a source of empty calories and can disrupt your metabolism, so moderation is key.
The Mediterranean diet, for example, involves loading up on fruits, vegetables, whole grains, nuts, beans, legumes, and olive oil, and topping it off with a splash of red wine. Wine is included in this diet primarily because it is part of the traditional habits of people who live in Mediterranean countries, but it also has potential health benefits. Studies suggest that a glass or two of red wine a day may be heart-healthy, may protect against certain cancers, and may slow the progression of neurodegenerative disorders.
The Sonoma Diet is similar to the Mediterranean diet in that it emphasizes fruits, vegetables, whole grains, fish, and nuts. It also suggests food and wine pairings. The creator of the Sonoma diet, registered dietitian Connie Guttersen, points to a 2010 study of 20,000 women that found that drinkers were 30% less likely to become overweight or obese over a 13-year span than non-drinkers.
The Zone Diet conforms to a ratio of 40% carbohydrates, 30% fat, and 30% protein. Alcohol fits into that equation, although the diet's creator, Barry Sears, warns that beer and wine contain carbs and that all alcoholic beverages add calories. Sears recommends red wine, as it is packed with polyphenols, antioxidants thought to thwart inflammation and other health problems.
The DASH Diet is a healthy-eating plan designed to reduce high blood pressure. Alcohol is allowed, but dieters should stick to one or two drinks a day for women and men, respectively. Binge drinking can elevate blood pressure and damage the liver, brain, and heart, so moderation is important.
The Jenny Craig diet is based on smaller portions rather than the elimination of food and beverage groups. It allows for a small after-work drink. The Biggest Loser diet allows for 200 calories of "extras," and alcohol can be included if you skip dessert, as long as your drink of choice is less than 200 calories.
The Keto diet tells people to cut out sugar and carbs and eat more fat. It also allows alcohol, as long as it doesn't have residual sugars. This limits your options to full-proof spirits and cocktails made with those spirits.
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Frequently asked questions
Yes, you can drink alcohol in moderation while on a diet. However, it is important to be mindful of the type of alcohol and the quantity consumed, as alcohol is a source of empty calories and can hinder weight loss.
Yes, there are several low-calorie alcoholic drinks that can be enjoyed as part of a diet. These include light beer, wine, spirits such as vodka, gin, rum, and whiskey, and cocktails made with low-calorie mixers.
Low-calorie mixers include diet tonic water, club soda, sparkling water, and diet soda. Fresh herbs and citrus juices can also be used to enhance the flavor of drinks without adding significant calories.
While there are some suggested health benefits associated with moderate alcohol consumption, such as the potential heart-healthy and anti-cancer properties of red wine, the overall health effects of alcohol are negative. It is important to consume alcohol in moderation and be mindful of the calories and potential health risks.
