Milly Gaines
Alcoholic drinks are often loaded with calories and added sugar, which can contribute to weight gain and health problems. However, this doesn't mean you have to give up drinking entirely if you're watching your weight. The key is to choose low-calorie, low-sugar drinks and consume alcohol in moderation. So, what are the best diet-friendly alcoholic drinks? Vodka with soda, tequila with lime, or rum with diet coke are some options that won't derail your diet. Clear spirits like vodka are also less likely to cause a hangover. If you're a wine drinker, opt for a white wine spritzer or champagne, which have fewer calories than most red and white wines. And if you're a beer lover, light beer has fewer calories than regular beer. So, cheers to enjoying a drink without sacrificing your health goals!
| Characteristics | Values |
|---|---|
| Lowest-calorie alcoholic drinks | Vodka soda, tequila with lime, rum with diet coke, light beer, white wine spritzer, champagne, mimosa, dry martini, kombucha |
| Lowest-calorie mixers | Diet tonic, diet soda, sugar-free mixer, club soda, sparkling water, seltzer |
| Calories per serving | 100 calories for a standard drink |
| Calories per gram of alcohol | 14 calories |
| Calories in 4 oz of champagne | 85 |
| Calories in 1 oz of orange juice | 14 |
| Calories in a 7.5-ounce rum and diet coke | 135 |
| Calories in a 1.5-ounce shot of vodka | 97 |
| Calories in a 12-ounce light beer | Varies by brand |
| Healthiest alcoholic drinks | Low-calorie, low-sugar, clear spirits, kombucha |
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What You'll Learn
Low-calorie alcoholic drinks
Alcohol is often associated with high calories and sugar, which can contribute to weight gain and health problems. However, there are several low-calorie alcoholic drinks that can be consumed as part of a balanced diet without compromising weight loss goals. Here are some tips and suggestions for choosing and creating diet-friendly alcoholic drinks:
Choose Low-Calorie Alcoholic Beverages
Not all alcoholic drinks are created equal when it comes to calorie content. Clear liquors like vodka, tequila, and gin generally have lower calories than dark liquors. Vodka, for instance, has about 97 calories per 1.5-ounce shot. Whiskey and Scotch are also good low-calorie options. Additionally, light beer typically has fewer calories than regular beer.
Opt for Low-Calorie Mixers
Mixers can significantly impact the calorie content of your drink. Choose diet tonic water, club soda, or sugar-free mixers like Sparkling Ice instead of regular tonic water or sugary sodas. You can also use fresh herbs to add flavor without adding calories. If you want to add a fruity twist, opt for a squeeze of lemon or lime instead of sugary fruit juices.
Make Your Own Drinks at Home
Premade mixers and cocktails often contain added sugars and syrups, increasing the calorie count. By making your drinks at home, you can control the ingredients and portion sizes. For example, you can make a low-calorie white wine spritzer by mixing your chosen white wine with club soda. Adjust the ratio of wine to soda to suit your taste and calorie preferences.
Simple Is Often Better
Cocktails with multiple types of alcohol and mixers tend to be higher in calories. Sometimes, keeping it simple is the best approach. For example, a neat whiskey or gin with a squeeze of lime can be a refreshing and low-calorie option.
Be Mindful of Calorie-Dense Add-Ins
Simple syrups, fruit juices, creams, and margarita mixes are common add-ins that can quickly increase the calorie load of your drink. If you're aiming for a low-calorie drink, be mindful of these ingredients and opt for lower-calorie alternatives. For example, use fresh fruit or non-nutritive sweeteners instead of sugar.
Practice Moderation
Alcoholic drinks, even low-calorie ones, should be enjoyed in moderation. Excessive consumption can disrupt blood sugar, increase the risk of various diseases, and hinder weight loss efforts. Aim for no more than one glass per day for women and two glasses per day for men.
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Alcohol and weight loss
When choosing an alcoholic beverage, opt for drinks that are low in calories and sugar. Simple syrups, fruit juices, cream, and margarita mixes can significantly increase the calorie load of your drink. Instead, choose drinks like vodka soda, tequila with lime, or rum with diet coke. You can also try a white wine spritzer, which mixes your chosen white wine with bubbly club soda, or a classic martini, which contains more gin and less vermouth than a typical gin and tonic. If you're a beer drinker, light beer often has fewer calories and a lower alcohol content than regular beer.
In addition to choosing low-calorie drinks, there are a few other things you can do to minimise the impact of alcohol on your weight loss journey. Firstly, make your drinks at home instead of buying premade mixers, which are often high in sugar and calories. Secondly, if you're using a mixer, opt for a diet tonic, diet soda, or sugar-free mixer like Sparkling Ice. You can also add a squeeze of fresh lime or lemon instead of using sugary mixers. Lastly, have a glass of water or seltzer before and after drinking to stay hydrated and slow down your consumption.
While it's important to be mindful of the type of alcohol you're consuming and to practise moderation, it's also crucial to prioritise nutrient-dense foods to support a healthy metabolism and balanced blood sugar levels. Include foods like lean proteins and complex carbs, and consider seeking personalised guidance from a registered dietitian nutritionist to ensure your health goals are being met. Sustainable weight loss requires realistic lifestyle changes that honour your taste preferences, cultural background, and social connections.
Remember, while low-calorie alcoholic drinks can be included in a well-balanced diet, excessive alcohol consumption can have negative health effects. Drinking more than the recommended daily intake increases the risk of various diseases, including heart disease and stroke, and can also contribute to weight gain. Therefore, it's important to consume alcohol in moderation and prioritise your health and well-being.
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Low-sugar drinks
Alcoholic drinks are usually associated with high calories and added sugar, which may contribute to obesity and other health problems. However, there are many low-calorie and low-sugar alcoholic drinks that can be consumed as part of a balanced diet. Here are some tips for choosing and preparing drinks with a reduced sugar content:
Opt for low-calorie mixers
Instead of using sugary fruit juices, purees, or syrups, choose low-calorie or sugar-free mixers like club soda, diet tonic water, or sparkling water. These mixers have minimal to no calories and can be used to create drinks such as vodka soda, rum and diet coke, or a gin and tonic.
Make your own mixers
Premade mixers often contain several grams of sugar per serving. By making your mixers at home, you can control the ingredients and portion sizes. You can also experiment with healthy alternatives to sugar, such as fresh herbs, fruit, or non-nutritive sweeteners.
Choose light beer
If you enjoy beer, opt for light beer instead of regular beer. Light beer typically has fewer calories and a lower alcohol content, making it a good choice if you're looking to reduce your calorie intake.
Go for clear spirits
Clear spirits like vodka and tequila are less likely to aggravate a hangover and are often lower in calories and sugar. For example, a Bloody Mary made with vodka, tomato and lemon juice, Worcestershire sauce, and hot sauce is a low-calorie, low-sugar choice.
Watch your portions
The standard serving size for alcoholic drinks varies, and it's important to be mindful of how much you're consuming. Additionally, when drinking cocktails, the number of shots used can impact the calorie and sugar content, so it's best to watch your portions.
Remember, even when choosing low-sugar drinks, alcohol should be consumed in moderation as part of a well-rounded diet. Sustainable weight loss and a healthy lifestyle involve realistic lifestyle changes that honour your taste preferences and overall well-being.
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Healthy mixers
Alcoholic drinks are often loaded with calories and added sugar, which may contribute to obesity and other health issues. However, if you want to drink and maintain your health and wellness goals, you don't have to give up classic cocktails. Many low-calorie alcoholic drinks can fit into a well-balanced diet without skewing your calorie intake.
When choosing a mixer, opt for a diet tonic, diet soda, or sugar-free mixer. Avoid adding sugary fruit juices, purees, or syrups to cut down on calories and carbs. Keep your drinks simple. You can also try making mixed drinks at home, choosing low-calorie or unsweetened mixers, and using herbs to add extra flavour. Here are some examples of low-calorie mixers:
- Club soda: Mix with vodka or gin for a refreshing drink.
- Diet Coke: Mix with rum or whiskey for a classic cocktail.
- Sparkling water or seltzer: Use more ice and less soda or juice in your drink.
- Tomato and lemon juice: Mix with vodka and add Worcestershire sauce and hot sauce for a healthy punch.
- White wine spritzer: Mix your wine of choice with bubbly club soda. Adjust the wine-to-soda ratio to control the calorie content.
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Calorie-friendly mixers
Alcoholic drinks are often loaded with calories and added sugar, which can contribute to obesity and other health issues. However, if you're looking to lose weight, you don't have to give up drinking entirely. Instead, opt for low-calorie mixers and simple drinks that won't sabotage your weight loss efforts.
One of the best ways to keep your drinks calorie-friendly is to choose diet tonic, diet soda, or sugar-free mixers. For example, a zero-calorie seltzer or club soda has no carbs and can be mixed with spirits like vodka, which has approximately 97 calories per 1.5-ounce shot. You can also try a vodka soda, tequila with lime, or rum with diet coke. If you're a wine drinker, a white wine spritzer made with bubbly club soda is a good option, and you can adjust the calorie content by changing the wine-to-soda ratio.
Another way to cut down on calories is to make your drinks at home, allowing you to control the ingredients and portion sizes. Avoid pre-made mixers and simple sugars, which are high in calories. Instead, use fresh herbs to enhance the flavour of your drinks, and opt for low-calorie or unsweetened varieties of mixers like soda or tonic water.
Additionally, you can adjust the ratio of your drinks to include more ice, sparkling water, or seltzer and less juice or soda. For example, a classic martini typically has gin and vermouth, but you can order a dry martini, which has more gin and fewer calories. Similarly, a gin and tonic can be made with diet tonic water to reduce the calorie content.
Finally, while drinking, prioritise nutrient-dense foods to support a healthy metabolism and balanced blood sugar levels. Include lean proteins and complex carbs, and always drink in moderation to maintain a well-balanced diet that supports your health and weight loss goals.
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Frequently asked questions
There are several low-calorie alcoholic drinks that can be enjoyed as part of a balanced diet. It is recommended to avoid drinks with added sugars and simple syrups, and to opt for low-calorie mixers such as club soda, diet tonic water, or diet soda. Some examples of low-calorie alcoholic drinks include:
- Vodka soda
- Tequila with lime
- Rum with diet coke
- Whiskey or scotch with water
- White wine spritzer
Here are some tips to reduce the calorie content of alcoholic drinks:
- Make mixed drinks at home using low-calorie or unsweetened mixers.
- Enhance the flavor of drinks with fresh herbs instead of high-calorie sugars or syrups.
- Adjust the ratio of ingredients by adding more ice, sparkling water, or seltzer, and less soda or juice.
- Drink a glass of water or seltzer before and after consuming alcohol to slow down consumption.
Alcohol can contribute to weight gain as it is a toxin and inflammatory substance that the body burns first as a fuel source. Regularly consuming alcoholic drinks that are sugary and/or high-calorie can slow down weight loss progress. Alcohol can also cause a drop in blood sugar, leading to increased hunger and snacking. Therefore, it is important to prioritize low-calorie alcoholic drinks and practice other healthy habits when trying to lose weight.
While drinking alcohol in moderation (no more than one glass per day for women and two for men) may offer some health benefits, excessive drinking can increase the risk of various diseases, including heart disease and stroke. Some alcoholic drinks, such as red wine, contain plant compounds that have protective properties and can be beneficial for the heart and immune system. However, it is important to consume alcohol in moderation and prioritize a healthy diet and lifestyle.
Some low-calorie mixers that can be used in alcoholic drinks include:
- Diet tonic water
- Diet soda
- Sugar-free mixers (e.g. Sparkling Ice)
- Club soda
- Seltzer water
