Leena Watts
Alcoholic drinks are often loaded with calories and added sugar, which can contribute to obesity and other health problems. While it is best to avoid alcohol altogether when trying to lose weight, some drinks are better than others. It is recommended to stick to low-calorie options and keep alcohol consumption in moderation. Vodka, for instance, is considered a good drink to have when on a diet because it is low in calories. It is also mild in flavour and pairs well with many different mixers, such as soda or lime. Similarly, a shot of rum contains no carbs, no fat, and about 97 calories, making it a good option for those looking to cut down on calories.
| Characteristics | Values |
|---|---|
| Alcohol to avoid | Margaritas, Pina Coladas, White Russians, egg nog, Long Island iced teas, Mai Tais, Daiquiris, Blue Hawaiians, heavy beers like stouts or hazy IPAs |
| Alcohol to consume in moderation | Vodka, gin, rye whiskey, scotch, bourbon, tequila, brandy, light beer, champagne, Bloody Mary, rum with diet coke, Mojito, whiskey with water or club soda, vodka soda, rum with unsweetened black tea |
| Other tips | Avoid mixers, especially creamy ones loaded with sugar and calories; opt for low-calorie mixers like diet tonic, diet soda, or sugar-free mixers like Sparkling Ice; drink water before and after consuming alcohol |
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What You'll Learn
Low-calorie alcoholic drinks
If you're on a diet, it's important to remember that alcohol is a source of empty calories. However, this doesn't mean you have to give it up entirely. The key is to stick to low-calorie alcoholic drinks and consume them in moderation.
Vodka is often considered the best liquor to drink when dieting because it is low in calories and has a mild flavor that works well with many different mixers. A shot of vodka contains about 97 calories. A vodka soda is a popular choice as it's light, refreshing, and easy to make. When mixing with soda, stick to traditional club soda or seltzer water, as tonic water and sugary sodas will add extra calories.
Another option is to drink your liquor neat or on the rocks, such as scotch on the rocks or an extra dry martini. These drinks have a very intense flavor and are best sipped slowly, which means you're less likely to drink too much.
If you prefer wine, most types contain around 123 calories per 5-ounce serving. Lighter versions of red and white wine, such as pinot blanc and chardonnay, typically have a maximum of 120-130 calories.
For beer drinkers, light beer is a good option as it often has fewer calories and a lower alcohol content than regular beer. Gin and tonic is another popular choice, but you can reduce the calorie content by swapping regular tonic water for diet tonic water, which is calorie-free.
It's best to avoid sugary and heavy cocktails like Long Island Iced Teas, Pina Coladas, and White Russians, as well as Tiki-style drinks like Mai Tais, Daiquiris, and Blue Hawaiians. These drinks are very high in calories and can quickly derail your diet. Instead, opt for low-calorie mixers like diet soda, sugar-free mixers, or a squeeze of fresh lime or lemon.
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Mixers to avoid
While it is possible to consume alcohol while on a diet, it is important to do so in moderation. Alcohol is a source of empty calories, and mixers often add to the calorie count of a drink. Therefore, it is important to choose low-calorie mixers to avoid hindering your weight loss progress.
Tonic Water
Tonic water is a popular mixer, but it is often high in sugar. A large gin and tonic can contain up to 10g of sugar, contributing to a third of your daily recommended limit. While low-sugar tonic water options are available, they may contain unpleasant chemical flavourings and sweeteners, which can cause gut issues and headaches.
Lemonade
Lemonade is typically high in sugar, especially when made with artificial sweeteners. While fresh lemonade made with lots of lemon juice can be a healthier option, it may still be very high in sugar to balance the tart acidity. If you're looking for a low-calorie mixer, opt for sugar-free options like Top Hat's Sun Goddess Lemonade, which uses monk fruit instead of sugar.
Sweetened Alcoholic Mixers
Sweetened alcoholic drinks, such as margaritas, are one of the unhealthiest choices. They are loaded with sugar and calories, and can easily cause weight gain and other negative health effects when consumed in excess. A single 12-ounce margarita can contain several hundred calories, quickly adding up to a whole day's worth of calories.
Creamy Mixers
Creamy mixers, such as those used in Pina Coladas and White Russians, are high in calories and should be avoided when on a diet. These drinks can quickly derail your weight loss efforts. Instead, opt for low-calorie alternatives like vodka with club soda or seltzer water.
Heavy Beers
Heavy beers like stouts or hazy IPAs are high in calories and carbohydrates. They can hinder your weight loss progress, so it's best to opt for low-calorie alternatives or stick to the recommended serving sizes.
When trying to lose weight, it is important to be mindful of your alcohol consumption and choose low-calorie options. Moderation is key, and by making smart choices, you can still enjoy a drink while staying on track with your diet.
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Low-calorie mixers
If you're watching your weight, decreasing the number of calories you consume from alcohol can be very effective. Many alcoholic drinks are loaded with calories and added sugar, which can contribute to obesity and other health problems. However, you don't have to cut out alcohol completely to lose weight. Instead, opt for low-calorie mixers and simple cocktails.
One way to cut down on calories is to choose diet tonic, diet soda, or sugar-free mixers. For example, a gin and tonic can be made lower calorie by swapping regular tonic water for diet tonic water. You can also add more ice to your drink to further decrease the calorie content. Other no-calorie mixer options include club soda, sparkling water with lime, and sugar-free syrups.
If you're a rum drinker, try mixing it with diet coke or unsweetened black tea. Rum itself contains no carbs, no fat, and about 97 calories per 1.5 fluid ounces, making it a good option for weight loss. Vodka is another low-calorie liquor, with about 97 calories per 1.5-ounce shot. Mix it with soda water, crystal light lemonade, or a zero-calorie soda like Sprite Zero.
When choosing a low-calorie drink, it's best to skip mixers with added sugar or simple syrup. Fruit and vegetable juices can be a good choice because they contain antioxidants, but be careful as the calories can add up quickly. If you're going low-carb, a squeeze of lemon or lime is a better option.
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Alcohol and weight gain
If you are on a diet but want to drink alcohol, it is best to stick to low-calorie alcoholic drinks and consume alcohol in moderation. Nutrition experts say that light beer and champagne are the healthiest alcoholic drinks to consume in moderation. When it comes to mixed drinks, a Bloody Mary (120 calories), rum and Diet Coke (100 calories), or a Mojito (143 calories) are good options. If you are looking for a mixer, opt for a diet tonic, diet soda, or a sugar-free mixer. Avoid adding sugary fruit juices, purees, or syrups. Keep your drinks simple.
When it comes to liquor, vodka is often considered the best option when on a diet because it is low in calories. An average shot of vodka contains about 97 calories. Vodka also has a mild flavor, so it works well with many different mixers. A vodka soda is a popular choice as it is light and refreshing. Other liquors that are relatively low in calories include gin, rye whiskey, scotch, bourbon, tequila, and brandy.
While it is possible to consume alcohol while on a diet, it is important to remember that no level of alcohol consumption is safe for health. The World Health Organization and the U.S. Surgeon General have warned that alcohol causes at least seven types of cancer. Therefore, it is recommended to drink in moderation, defined as two drinks maximum per day for men and one drink or less per day for women.
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Alcohol and health
Alcohol is a toxin and inflammatory substance and can contribute to weight gain. Regularly consuming alcoholic drinks that are high in sugar and/or calories can slow down weight loss. Alcohol also inhibits the absorption of nutrients in the small intestine, which can lead to deficiencies. However, it is possible to drink alcohol and still lose weight by choosing low-calorie options and practising other healthy habits.
The World Health Organization and the U.S. Surgeon General warn that there is no safe level of alcohol consumption when it comes to health, as alcohol causes at least seven types of cancer. Despite this, many people enjoy drinking alcohol when socialising or with a meal, and some forms of alcohol can have health benefits, such as red wine's antioxidants, which can help protect against cardiovascular disease.
If you are trying to lose weight, it is important to be mindful of the calorie content of alcoholic drinks and choose low-calorie options. Vodka is a good option when dieting as it is low in calories, with an average shot containing about 97 calories. It also has a mild flavour, so it goes well with many different mixers. A vodka soda is a good choice as it is light and refreshing. When choosing a mixer, opt for a diet tonic, diet soda, or sugar-free mixer to reduce calories and sugar intake. Rum is another low-calorie option, with about 97 calories per 1.5 fluid ounces, and can be mixed with unsweetened black tea for a drink with just two additional calories. Whiskey and Scotch are also low-calorie options and can be mixed with water or a no-calorie mixer like club soda.
Some drinks to avoid when on a diet are those that are high in calories and sugar, such as margaritas, piña coladas, White Russians, and egg nog. Tiki-style drinks like Mai Tais, Daiquiris, and Blue Hawaiians are also high in calories and should be avoided. Heavy beers like stouts or hazy IPAs are also high in calories and carbohydrates.
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Frequently asked questions
Vodka, gin, rye whiskey, scotch, bourbon, tequila, and brandy are some alcoholic drinks that carry a lower caloric load.
Diet tonic, diet soda, club soda, and sugar-free mixers like Sparkling Ice are some low-calorie mixers.
Margaritas, Pina Coladas, White Russians, Long Island iced teas, Tiki-style drinks like Mai Tais, Daiquiris, and heavy beers like stouts or hazy IPAs are some drinks to avoid while on a diet as they are very high in calories.
If you like gin and tonic, you can reduce the calorie content by swapping regular tonic water for diet tonic water. Instead of a rum and cola, opt for a rum and unsweetened black tea.
