Madeleine Hull
If you're on a diet, you may be wondering how alcohol fits into your meal plans. The answer is that it depends on what you drink and how much. Alcohol is a toxin and inflammatory substance that our bodies cannot store, so when we drink, our bodies burn alcohol first as fuel, which can contribute to weight gain. Regularly consuming alcoholic drinks that are sugary and/or high-calorie can slow down weight loss. However, if you prioritise low-calorie alcoholic drinks and practice other healthy habits, you can still enjoy a drink while dieting.
| Characteristics | Values |
|---|---|
| Alcohol consumption and health | No level of alcohol consumption is considered safe for health. The World Health Organization and the U.S. Surgeon General have warned that alcohol causes at least seven types of cancer. |
| Alcohol and weight gain | Alcohol is a toxin and inflammatory substance. 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 slow down weight loss. |
| Low-calorie alcoholic drinks | Vodka, light beer, champagne, gin, whiskey, tequila, rum, hard seltzers, Bloody Mary, Mojito, martini |
| Low-calorie mixers | Club soda, seltzer, diet tonic, diet soda, sugar-free mixers, lime, lemon |
| High-calorie mixers | Tonic water, fruit juices, syrups, creamy mixers |
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What You'll Learn
Low-calorie alcoholic drinks
Alcohol is often loaded with calories and added sugar, which may contribute to obesity and other health issues in the long term. However, there are many low-calorie alcoholic drinks that you can enjoy without compromising your weight-loss plans. Here are some tips and suggestions for low-calorie alcoholic drinks:
Tips for Choosing Low-Calorie Alcoholic Drinks:
- Avoid sugary mixers, purees, syrups, and fruit juices. Opt for zero-calorie sodas/drinks, diet tonic water, club soda, or sparkling water instead.
- Choose drinks with low-calorie or unsweetened mixers, and add herbs for extra flavor.
- Adjust the ingredient ratio by using more ice, sparkling water, or seltzer, and less soda or juice.
- Enjoy alcohol in moderation as part of a balanced diet, regardless of your weight-loss goals.
Low-Calorie Alcoholic Drink Suggestions:
- Vodka soda with a squeeze of lime.
- Tequila with lime or club soda.
- Rum with diet coke or unsweetened black tea.
- Whiskey or Scotch with water.
- Light beer instead of regular beer.
- Dry martini: gin with vermouth, topped with a splash of orange bitters and a lemon wedge.
- Skinny Margarita: tequila, fresh lime juice, triple sec, and agave nectar or sugar-free sweetener.
- Hard seltzer: a low-calorie alternative to cocktails, beers, and mixed drinks.
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Alcohol and mixers
Alcohol mixers are often loaded with sugar, calories, and additives, which can hinder your weight-loss goals. To reduce calorie intake, opt for low-calorie or unsweetened mixers, and use herbs to add flavour.
A good option is to mix your alcohol with a zero-calorie soda or seltzer, which has no carbs. For example, vodka soda is a light and refreshing option, with vodka containing about 97 calories per 1.5-ounce shot. Similarly, a gin and tonic can be made lower calorie by swapping regular tonic water for diet tonic water, which is calorie-free. You can also add more ice to the drink to increase the volume while keeping the calories low.
If you're drinking rum, instead of mixing it with a regular cola, opt for a diet soda or unsweetened black tea. A cup of unsweetened black tea will only add about two calories to your drink. Whiskey or scotch with water or a no-calorie mixer like club soda are also good options.
For those who don't want to give up beer, light beer is a better choice, as it has fewer calories and a lower alcohol content. Hard seltzers are another good option, as they are low in calories and come in a variety of fruity flavours.
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Alcohol and weight loss
Alcohol is both a toxin and an inflammatory substance, and our bodies do not have the ability to store it. When you drink alcohol, your body burns it first as a fuel source, a process that can contribute to weight gain. Regularly consuming alcoholic drinks that are sugary and/or high-calorie can slow down your weight loss progress. However, it is possible to drink alcohol and still lose weight if you prioritise low-calorie options and practice other healthy habits.
When choosing a low-calorie alcoholic drink, it is best to skip drinks mixed with simple sugars. Instead, opt for drinks like vodka soda, tequila with lime, or rum with diet coke. Many alcoholic beverages are loaded with calories and added sugar, which may contribute to obesity and other health problems in the long term. Light beer is another good option, with about 100 calories per 12-ounce bottle, compared to a regular 5% beer, which can easily reach 140-150 calories. Gin and tonic is a popular drink, but you can decrease its calorie content by swapping regular tonic water for diet tonic water, a calorie-free alternative. A dry martini is another low-calorie option, as it contains more gin and less vermouth. Hard seltzers like White Claw, Truly, and Vizzy are also low-calorie alternatives to sugary cocktails or carb-heavy beers, with about 100 calories per can.
When it comes to mixers, it is best to choose diet tonic, diet soda, or sugar-free options. Avoid adding sugary fruit juices, purees, or syrups, and keep your drinks simple. If you can, take your gin neat with a squeeze of fresh lime, or try whiskey with water to open up its flavours. Rum is another solid option for weight loss, with about 97 calories per 1.5 fluid ounces, and no carbs or fat. You can also try making mixed drinks at home, choosing low-calorie or unsweetened mixers, and using herbs to add extra flavour. Vodka is often considered the best liquor to drink on a diet because it is low in calories, with about 97 calories per 1.5-ounce shot, and a relatively mild flavour that works well with mixers.
While it is possible to include low-calorie alcoholic drinks in your 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, and it is recommended to skip alcohol altogether or drink it in moderation, defined as two drinks maximum a day for men and one drink or less a day for women. Additionally, it is always a good idea to have a glass of water before and after drinking alcohol to mitigate its dehydrating effects.
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Alcohol and health
Alcohol is a toxin and inflammatory substance for our bodies, and our bodies do not have the ability to store it. When you drink, your body burns alcohol first as a fuel source, a process that can contribute to weight gain. Regularly consuming alcoholic drinks that are sugary and/or high-calorie can slow down your weight loss progress. However, it is possible to drink alcohol and still lose weight if you prioritise low-calorie options and practice other healthy habits.
The healthiest alcoholic drinks are those that contain little sugar or fat. Light beer, champagne, and hard seltzers are good options, as they are low in calories. A 12-ounce bottle of light beer has about 100 calories, while a regular 5% beer can easily reach 140-150 calories. Hard seltzers usually contain just 100 calories and come in a variety of fruity flavours. They are a good choice if you are looking for a light, outdoor drink in the summer.
If you are looking for a classic cocktail that can fit into your weight loss plan, a martini is a good option. A classic martini consists of gin and vermouth and is topped with olives or lemon wedges. To decrease the number of calories, order a dry martini, which contains more gin and less vermouth. Another option is to swap the gin for vodka, which is low in calories and has a mild flavour that works well with mixers. A vodka soda is a popular choice as it is light and refreshing. To keep the calorie count low, stick to club soda or seltzer water rather than sugary soda or tonic water.
If you are looking for a mixed drink, a Bloody Mary (120 calories), a rum and diet coke (100 calories), or a Mojito (143 calories) are all relatively low-calorie options. Rum itself contains no carbs or fat and about 97 calories per 1.5 fluid ounces, making it a good choice for those on a weight loss journey. However, it is important to avoid adding sugary mixers, as these can significantly increase the calorie count. For example, a 12-ounce margarita can pack several hundred calories, making it a poor choice for those watching their weight.
It is important to note that no level of alcohol consumption is safe for health. The World Health Organization and the U.S. Surgeon General have both warned that alcohol causes at least seven types of cancer. Additionally, a 2022 study found that drinking any amount of alcohol was associated with an increased risk of heart disease, especially in women. Therefore, it is recommended to consume alcohol only in moderation as part of a balanced diet, with a maximum of two drinks per day for men and one drink per day for women.
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Alcohol-free alternatives
While it is possible to consume alcohol in moderation and still lose weight, it is important to remember that alcohol is a toxin and inflammatory substance that can contribute to weight gain. Mixers are often loaded with sugar, calories, and additives, so it is important to choose wisely.
If you are looking for alcohol-free alternatives, there are plenty of options to choose from. The drinks industry is changing to meet the demands of those who do not consume alcohol, so you are likely to discover new and interesting drinks. Here are some ideas:
- Kombucha: This fermented tea beverage has gained popularity for its unique flavour and potential health benefits. It is often low in sugar and contains live bacteria, also known as probiotics, which support gut health. Remedy Kombucha is a great option, with unique flavours like cherry plum and peach.
- Non-alcoholic beer or wine: Pretty much every brewery now makes a non-alcoholic or low-alcoholic beer, so there is a whole world of drinks to explore. There is also a diverse range of non-alcoholic wines to choose from, including reds, whites, rosés, and sparkling varieties.
- Mocktails: Many bars and restaurants now offer extensive mocktail menus, combining ingredients such as fresh fruits, herbs, spices, juices, and syrups to create unique and satisfying concoctions.
- Coffee: Order a coffee and a glass with ice. Pour the coffee over the ice and enjoy. You can add sugar to the hot coffee beforehand if you like it sweet.
- Sparkling water: Whether plain or infused with natural fruit flavours, herbs, or bitters, sparkling water is a refreshing and sophisticated alternative to alcoholic drinks.
- Tonic water: There are many different brands of tonic water to choose from, such as Nordic, Royal Bliss, and Fever Tree.
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Frequently asked questions
The best alcoholic drinks for a diet are those with little sugar or fat, such as light beer, champagne, and hard seltzers. Vodka is also a good option, as it is low in calories and has a mild flavor, so it goes well with many different mixers.
Mixers that are loaded with sugar, calories, and additives can hinder your weight-loss goals. Instead, opt for low-calorie or unsweetened mixers such as club soda, diet tonic, or sugar-free options.
Some examples of low-calorie alcoholic drinks include a vodka soda, tequila with lime, or rum with diet coke. A Bloody Mary is also a good option at 120 calories, and a Mojito is 143 calories.
Alcoholic drinks should be consumed in moderation as part of a well-rounded diet. It is also recommended to have a glass of water before and after drinking to mitigate the dehydrating effects of alcohol.
