Brenda Khan
Alcohol is a source of empty calories, and it's usually not the alcohol itself that affects your calorie intake but the added ingredients. However, this does not mean you have to give up alcohol completely when on a diet. The key is to stick to low-calorie alcoholic drinks and keep your alcohol consumption in moderation. A good rule of thumb is to avoid ultra-sugary and heavy cocktails, as well as creamy cocktails, as these are very high in calories. Instead, opt for drinks like a vodka soda, tequila with lime, or a rum and diet coke. If you're a wine drinker, it's best to stick to a glass of wine rather than a frozen alcoholic beverage, which can contain up to 800 calories.
| Characteristics | Values |
|---|---|
| Alcohol on a diet | Alcohol can be consumed in moderation while on a diet. |
| Alcohol as a source of empty calories | Alcohol is a source of empty calories. |
| Lowest-calorie alcoholic drinks | Vodka, light beer, gin, rum, whiskey, tequila, and wine. |
| High-calorie alcoholic drinks | Cocktails, creamy drinks, and sweetened alcohol. |
| Mixers | Diet tonic, diet soda, sugar-free mixers, and club soda are low-calorie mixers. |
| Red wine | May have health benefits such as reducing the risk of dying from heart disease. |
| Beer | Contains dietary silicon, which is important for bone and connective tissue growth and development. |
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What You'll Learn
Low-calorie alcoholic drinks
It is a common misconception that one must completely give up alcohol on a weight loss journey. Alcohol is a source of empty calories, and it is important to keep in mind that the calories in alcoholic drinks come from sugar and carbohydrates. Therefore, it is best to avoid sugary drinks and cocktails, as they are associated with weight gain and can have adverse health effects when consumed in excess.
If you are watching your weight, it is recommended to stick to low-calorie alcoholic drinks and consume alcohol in moderation. Here are some suggestions for low-calorie alcoholic drinks:
- Vodka is often considered the best liquor to drink on a diet because it is so low in calories. An average shot of vodka contains just 97 calories, so it is a relatively guilt-free option. Vodka also has a mild flavor, so it works well with many different mixers. A vodka soda is a light and refreshing option that can be made with club soda or seltzer water instead of sugary soda.
- Rum is another good option for those watching their weight. A 1.5 fluid ounce serving of rum contains about 97 calories and no carbs or fat. You can mix it with diet coke to easily reduce calories and sugar. A 7.5-ounce serving of rum and diet coke contains 135 calories, compared to 200 calories in a regular rum and coke.
- Tequila can be paired with lime for a low-calorie option.
- Light beer often has fewer calories and a lower alcohol content than regular beer. A 12-ounce can of light beer usually has around 100 calories, while a regular beer of the same size can easily reach 140-150 calories.
- Wine is also a good option, as almost all types have around 123 calories per 5 ounces, with Riesling slightly lower at 120 calories and sparkling Brut at 110 calories. However, it is important to watch your serving size, as one serving of wine is considered five ounces, not an entire glass.
- Martini is a bold and alcohol-forward drink that can help you sip slowly and prevent overindulging. A dry martini contains more gin and less vermouth, making it a lower-calorie option.
- Gin and tonic can be made with diet tonic water, a calorie-free alternative, to reduce the calorie content. Adjust the ratio of gin to tonic to further decrease the calories.
- Whisky or scotch can be enjoyed with water or a no-calorie mixer like club soda.
In addition to choosing lower-calorie alcoholic drinks, you can also make your drinks at home using low-calorie or unsweetened mixers, fresh herbs, and adjusting the ingredient ratio to reduce calories. It is also a good idea to have a glass of water or seltzer before and after drinking to stay hydrated and slow down your consumption.
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Alcoholic drinks to avoid when dieting
While it is generally agreed that alcohol does not need to be completely avoided when dieting, it is important to be mindful of the types of alcoholic drinks you are consuming and their calorie content.
Cocktails
Cocktails are often loaded with sugar and calories. Ultra-sugary and heavy cocktails like Long Island Iced Teas, Pina Coladas, Mai Tais, Daiquiris, Blue Hawaiians and White Russians are very high in calories and should be avoided when dieting.
Beer
Beer is often associated with high calorie intake. A regular 5% beer can easily reach 140-150 calories per 12 ounces (341-355 ml). Heavy beers like stouts or hazy IPAs are high in calories and carbohydrates and should be avoided when dieting. However, light beers are a better option when dieting, as they have fewer calories and a lower alcohol content. A 12-ounce (360-ml) can of light beer usually has about 100 calories.
Wine
Wine is not typically included in traditional macro-counting because it is not an essential nutrient. However, the calorie content of wine should not be overlooked. While most types of wine are around 123 calories per 5 ounces, a serving of wine is considered to be 5 ounces, not an entire goblet. Therefore, it is easy to consume more calories from wine than intended.
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Health benefits of drinking alcohol
Alcohol is often associated with empty calories, weight gain, and other negative health impacts. However, when consumed in moderation, alcohol can offer certain health benefits. Moderate drinking is generally defined as no more than 1-2 drinks a day for men and no more than 1 drink a day for women. This definition is used by the U.S. Department of Agriculture and the Dietary Guidelines for Americans 2020-2025.
Heart Health
Consuming red wine in moderation may lower the risk of dying from heart disease. More than 100 prospective studies have shown a link between light to moderate drinking and a reduced risk of heart attack, ischemic stroke, peripheral vascular disease, sudden cardiac death, and death from all cardiovascular causes. The effect corresponds to a 25-40% reduction in risk. Additionally, moderate drinkers have been found to have a lower risk of osteoporosis and hip fractures compared to non-drinkers.
Diabetes
Research suggests that moderate alcohol consumption is associated with a lower risk of developing type 2 diabetes. A study following 15,000 men found that increasing alcohol intake by 2 or more drinks a day led to only a small increase in weight gain, indicating that moderate drinking may not significantly impact weight.
Dementia and Cognitive Decline
Several studies have shown that mild to moderate alcohol intake is associated with a lower risk of dementia and a decreased rate of cognitive decline.
Gallstones
Moderate alcohol consumption can reduce the risk of developing gallstones.
While these health benefits are associated with moderate drinking, it is important to remember that excessive alcohol consumption can lead to serious health issues, including liver disease, hypertension, abnormal heart rhythms, stroke, and heart attack, and certain types of cancer. Additionally, mixers and sugary drinks can significantly increase the calorie intake and negative health impacts of alcohol. Therefore, it is generally recommended to consume alcohol in moderation and prioritize low-calorie options if concerned about weight loss or overall health.
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How to reduce the calorie content of alcoholic drinks
Alcohol is a source of empty calories, and it is usually the added ingredients in alcoholic drinks that derail your calorie intake. However, you can still drink alcohol and lose weight by prioritising low-calorie alcoholic options and practising other healthy habits.
Firstly, it is best to avoid ultra-sugary and heavy cocktails like Long Island Iced Teas, Pina Coladas, White Russians, Mai Tais, Daiquiris, and Blue Hawaiians. These are very high in calories and can lead to an unpleasant hangover the next day. It is also best to avoid heavy beers like stouts or hazy IPAs, as these are high in calories and carbohydrates.
Instead, opt for a glass of wine or a light beer. Most types of wine are 123 calories per 5 ounces, with Riesling slightly lower at 120 calories and a sparkling Brut at 110 calories. Light beers contain around 100 calories, while a regular 5% beer can reach 140-150 calories per 12 ounces.
If you want to consume spirits, vodka is often considered the best liquor to drink on a diet because it is so low in calories. An average shot of vodka contains just 97 calories. Vodka also has a relatively mild flavour, so it works well with many different mixers. A vodka soda is a light and refreshing option, but be sure to stick to traditional club soda or seltzer water rather than sugary soda.
If you prefer gin, you can decrease the calorie content of a gin and tonic by swapping regular tonic water for diet tonic water, a calorie-free alternative. You can lower the calorie content even more by changing the ratio of your drink to include more ice, diet tonic water, and less gin.
Rum is another good option for those on a weight-loss journey, as it contains no carbs, no fat, and about 97 calories per 1.5 fluid ounces. Instead of mixing it with a sugary cola, opt for diet soda or unsweetened black tea.
To reduce the calorie content of your drinks, you can also try making mixed drinks at home, choosing low-calorie or unsweetened mixers, using herbs or a squeeze of fresh lime to add extra flavour, and adjusting the ingredient ratio.
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Best alcoholic drinks for weight loss
It is a common misconception that starting a weight loss journey means that you have to give up alcohol. While alcohol is a source of empty calories, it can be consumed in moderation without compromising your weight-loss plans. The key is to stick to low-calorie options and keep your alcohol consumption in moderation.
Vodka
Vodka is often considered the best liquor to drink on a diet because it is so low in calories. An average shot of vodka contains just 97 calories. Vodka also has a relatively mild flavour, so it works well with many different mixers. A vodka soda is a classic because it's light, refreshing, and easy to make. The key here is to stick to traditional club soda or seltzer water rather than opting for a sugary soda.
Rum
Rum (1.5 fluid ounces) contains no carbs, no fat, and about 97 calories, making it a solid option for folks on a weight-loss journey. Gorin recommends a rum and unsweetened black tea. One cup of unsweetened black tea will only add about two calories to your beverage. However, keep in mind that black tea has caffeine, which adds to the dehydrating effect, so hydration is key if you're drinking more than one.
Light Beer
Compared to regular beer, light beer often has fewer calories and a lower alcohol content. While the precise number of calories may vary depending on the brand, a 12-ounce (360-mL) can of light beer usually has about 100 calories.
Martini
A martini is a bold and alcohol-forward drink, which can help you drink slowly and prevent overindulging. A dry martini contains more gin and less vermouth, making it a lower-calorie option.
Wine
Wine is another good option for weight loss, with almost all types containing about 123 calories per 5 ounces. One serving of wine is considered five ounces, not an entire goblet. A white wine spritzer is a good choice, as you can adjust the calorie content by changing the wine-to-club-soda ratio.
In general, it's best to avoid sugary mixers and cocktails, as these are very high in calories. Instead, opt for low-calorie mixers like diet tonic, diet soda, or sugar-free options.
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Frequently asked questions
Alcoholic drinks that are low in calories include:
- Vodka soda
- Tequila with lime
- Rum with diet coke
- Whiskey with water
- Gin with slimline tonic
- Martini
- Light beer
- White wine spritzer
To decrease the calorie content of your drinks, you can:
- Make your drinks at home
- Use low-calorie or unsweetened mixers
- Use herbs or fresh fruit to add flavour
- Adjust the ratio of ingredients to include more ice, sparkling water, or seltzer
Alcoholic drinks that are high in calories and should be avoided while on a diet include:
- Premade mixers
- Sweetened alcoholic drinks
- Tiki-style drinks like Mai Tais, Daiquiris, and Blue Hawaiians
- Heavy beers like stouts or hazy IPAs
- Long Island iced teas, Pina Coladas, and White Russians
Yes, there are some health benefits associated with moderate alcohol consumption. For example, beer contains dietary silicon, which is important for bone and connective tissue health. Red wine has also been linked to a reduced risk of heart disease. However, it's important to note that excessive alcohol consumption can have negative health effects.
