Madeleine Hull
Alcohol is a significant part of many cultures worldwide, with North Americans consuming it in vast quantities. However, as health consciousness grows, people are looking for ways to maintain their drinking habits while staying healthy and losing weight. While some diets have a zero-tolerance policy towards alcohol, others allow moderate consumption, and experts say these diets may be easier to stick to. If you're trying to lose weight, it's important to pay attention to the calorie content of alcoholic drinks and opt for low-calorie, low-sugar options. This means avoiding creamy cocktails and sugary mixers, which can be high in calories and detrimental to your weight loss journey. Instead, you can try drinks like vodka soda, gin and slimline tonic, or rum with diet coke.
| Characteristics | Values |
|---|---|
| Alcohol type | Beer, cocktails, wine, spirits |
| Calories | Cocktails, creamy drinks, and mixers are high in calories. |
| Low-calorie options | Vodka soda, tequila with lime, rum with diet coke, gin with diet tonic water, dry martini, paloma, light beer, seltzer |
| Sugar content | Mixers, syrups, and sugars are high in sugar. |
| Low-sugar options | Fresh herbs, low-calorie soda, tonic water, lime or lemon juice |
| Alcohol alternatives | Mocktails, tea |
| Diets that allow alcohol | Dietary Approaches to Stop Hypertension (DASH), Mediterranean diet, lacto-ovo vegetarianism |
| Weight loss and alcohol | Alcohol is a toxin and inflammatory substance. It can cause weight gain, slow down weight loss, and lead to poor food choices. |
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What You'll Learn
Low-calorie alcoholic drinks
If you're watching your weight, reducing the number of calories you consume from alcohol can be effective. Many alcoholic drinks are loaded with calories and added sugar, which can contribute to health problems in the long term. However, there are many low-calorie alcoholic drinks you can enjoy without compromising your weight-loss plans.
Hard Seltzer
Hard seltzer is a refreshing, low-calorie alternative to cocktails, beers, and mixed drinks. It combines seltzer water with alcohol made from fermented cane sugar and is typically available in several fruity flavours. The exact number of calories varies depending on the brand and flavour, but a 12-ounce (355-mL) serving of mango hard seltzer is a good low-calorie option.
Tequila with Lime
Tequila with lime is one of the easiest and lowest-calorie drinks you can make. If drinking tequila straight is not for you, you can mix it with club soda, mint, or coconut water to create a low-calorie cocktail. The Paloma is another tequila-based drink that can be made low-calorie by skipping the sugar or using a calorie-free sweetener.
Vodka Soda
Vodka soda is a simple yet refreshing cocktail that combines vodka with soda water and a squeeze of fresh lime. It's a light and bubbly cocktail with minimal calories. Vodka itself typically contains about 97 calories per 1.5-ounce shot.
Skinny Margarita
If you're craving a margarita, opt for a skinny version that uses tequila, fresh lime juice, triple sec, and a sugar-free sweetener instead of agave nectar. A classic margarita can pack several hundred calories, but a skinny margarita provides a guilt-free indulgence.
Gin and Tonic
For a crisp and low-calorie cocktail, blend gin with diet tonic water and a squeeze of fresh lime. You can lower the calorie content even further by using more ice and diet tonic water with less gin.
Light Beer
Compared to regular beer, light beer often has fewer calories and a lower alcohol content, making it a good choice if you like the taste of beer but want to cut down on calories. While the precise number of calories varies by brand, a 12-ounce (360-mL) can of light beer usually has fewer calories.
It's important to remember that alcohol should be consumed in moderation as part of a balanced diet, regardless of your weight-loss goals. Additionally, be mindful of high-calorie mixers, and opt for low-calorie or unsweetened varieties whenever possible.
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Diets that allow drinking
While certain diets have a zero-tolerance policy towards alcohol, others allow or even encourage moderate alcohol consumption. According to U.S. News & World Report, 32 out of 40 diets on their Best Diets rankings permit alcohol consumption in some form. Similarly, a panel of experts from U.S. News analysed various diets and eating approaches, from Weight Watchers to the Vegetarian diet, and found that 33 out of 40 diets allowed drinking alcohol to some extent.
- Mediterranean diet: This diet involves consuming fruits, vegetables, whole grains, beans, nuts, legumes, and olive oil. It also includes a glass of red wine, which is packed with antioxidants and resveratrol, offering potential health benefits. The Mediterranean diet tied for the No. 1 Best Diet Overall and encourages a glass of wine with dinner.
- DASH (Dietary Approaches to Stop Hypertension): This eating plan focuses on reducing high blood pressure. Alcohol is allowed in moderation, with a recommendation of one to two drinks per day for women and men, respectively.
- Vegetarian diet: This approach typically involves abstaining from meat, fish, and poultry while still consuming dairy and eggs. There are generally no restrictions on alcohol, allowing for one or two drinks per day.
- Zone diet: This diet adheres to a ratio of 40% carbohydrates, 30% fat, and 30% protein. Alcohol, particularly red wine, can be incorporated, but it's important to note that beer and wine contribute carbohydrates and additional calories.
It's important to remember that while these diets allow alcohol consumption, moderation is key. Alcoholic beverages can be high in calories and sugar, which can impact weight loss goals and overall health. Additionally, personal preferences, tendencies, and health conditions should be considered when deciding whether to include alcohol in your diet.
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Mixers and cocktails
If you're trying to lose weight, it's important to be mindful of the number of calories and sugar content in your drinks. Many cocktails and mixed drinks are loaded with calories and sugar, which can quickly derail your weight loss goals.
When choosing a mixer, opt for low-calorie or unsweetened options such as diet soda, soda water, or tonic water. You can also try making your own mixers at home using fresh herbs and citrus fruits like lime or lemon to enhance the flavour instead of sugar. For example, a vodka soda, tequila with lime, or rum with diet coke are good low-calorie options. If you're a gin and tonic fan, switch to diet tonic water to easily reduce the calorie content of your drink.
Another way to cut down on calories is to adjust the ratio of your drink, using more ice and mixer with less alcohol. This way, you can still enjoy your favourite cocktails while watching your weight.
It's worth noting that alcohol itself contains empty calories and can inhibit nutrient absorption, leading to potential deficiencies. Additionally, it can cause a water weight increase and contribute to overall weight gain. Therefore, if weight loss is your primary goal, registered dietitians recommend forgoing alcoholic drinks altogether in favour of non-alcoholic options like mocktails.
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Health implications
Alcohol is a toxin and inflammatory substance for our bodies, and our body does not have the ability to store alcohol. When you drink, your body burns alcohol first as a fuel source, a process that can contribute to weight gain later on. Regularly consuming alcoholic drinks that are sugary and/or high-calorie can also slow down your weight loss progress.
Alcohol lowers inhibitions and can lead to poor decision-making, especially when it comes to food choices. Alcohol intake can affect the levels of hormones in the body, particularly testosterone, a sex hormone that plays a role in many metabolic processes, including muscle formation and fat-burning capabilities. Low testosterone levels may predict the prevalence of metabolic syndrome in men.
Alcohol intake of all levels can lead to impaired digestion and absorption of nutrients, affecting the metabolism of organs that play a role in weight management. Binge drinking can elevate blood pressure and damage the liver, brain, and heart, so moderation is key.
Some diets allow or even encourage moderate alcohol consumption, and experts say diets that permit drinking may be easier to stick to than their more rigid counterparts. The Mediterranean diet, for example, includes fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and red wine, which is packed with antioxidants and resveratrol, a chemical that may have anti-aging properties. Studies suggest a glass or two of red wine a day is heart-healthy, may protect against certain cancers, and may slow the progression of neurodegenerative disorders.
If you are trying to lose weight, it is important to pay attention to the calorie content of alcoholic drinks and choose low-calorie options. Vodka, for example, typically contains about 97 calories per 1.5-ounce shot. Rum has a similar calorie count and can be mixed with diet soda or unsweetened black tea to reduce calories and sugar. Whiskey is another relatively low-calorie option at 100 calories per 1.5 ounces of 86-proof whiskey.
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Non-alcoholic alternatives
While some diets have a zero-tolerance policy toward alcohol, others allow or even encourage moderate consumption. If you are on a diet and want to include alcoholic drinks, it is best to opt for low-calorie, low-sugar options. For example, a shot of vodka contains about 97 calories, and a shot of rum has about the same number of calories but no carbs or fat.
However, if you are looking for non-alcoholic alternatives, there are plenty of options. Mocktails, for instance, are a great way to include fun and unique flavours without the alcohol. You can also try non-alcoholic versions of classic cocktails like a Moscow mule or a margarita. To make a non-alcoholic margarita, blend grapefruit juice with other ingredients of your choice. You can also try a frozen drink made with frozen mango and fresh orange juice.
If you are looking for premixed options, you can try Fiore Frizzante or Figlia's Fiore, which come in stylish cans and bottles. Wilfred's aperitif is another non-alcoholic option with a bright red liquid and a balanced taste of sweetness and spice. De Soi's Très Rosé is another fruit-forward sparkling aperitif with a slight sweetness and a subtle rose finish. St. Agrestis’s Non-Alcoholic Phony Negroni is a bittersweet option that pairs well with ice and a lemon wedge.
For a non-alcoholic drink that is not premixed, you can try Superclasico, a carbonated drink that combines herbal bitters and sweetness. To make a simple, tangy, and sweet drink at home, mix cola, grenadine, and maraschino cherries. You can also make a summer drink by infusing chilled black tea with pineapple simple syrup and lime juice.
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Frequently asked questions
Some low-calorie alcoholic drinks include vodka soda, tequila with lime, rum with diet coke, and gin and diet tonic.
Yes, some diets that allow drinking include the Mediterranean diet, the DASH diet, and the lacto-ovo vegetarian diet. These diets generally recommend drinking in moderation, such as limiting intake to one or two drinks per day.
Alcohol is a toxin and inflammatory substance that our bodies cannot store. When consumed, alcohol is burned first as fuel, which can contribute to weight gain. Alcoholic drinks that are sugary or high-calorie can also slow down weight loss progress. Additionally, drinking alcohol can lead to poor food choices, making weight loss more difficult.
To reduce calories, it is recommended to skip sugary mixers and opt for low-calorie or unsweetened alternatives. Making drinks at home allows for better control over ingredients and portion sizes. Additionally, choosing drinks with lower alcohol content can help reduce overall calorie intake.
