Brenda Khan
Drinking alcohol while dieting can be challenging, as alcohol is often loaded with added calories, sugars, and simple carbs. Beer, for example, typically contains around 130-150 calories and up to 20 grams of carbs per serving. Similarly, cocktails like piña coladas and Long Island Iced Teas are high in both calories and sugar content. To make healthier choices, one can opt for drinks with lower calories and less or no added sugar. Examples include vodka with soda water and lime, gin martini, tequila with soda water and lime, or a non-alcoholic beverage. Drinking liquor neat or on the rocks is another way to reduce added sugars and calories, although it may not be as tasty for some. Ultimately, it is important to remember that while there are ways to make healthier choices, drinking alcohol itself may not be considered healthy.
What to drink at a bar when on a diet
| Characteristics | Values |
|---|---|
| Alcoholic drinks with low sugar content | Pure forms of tequila, gin martini, vodka with soda or lime, shot of bourbon with soda water, gin with slimline tonic, Budweiser, prosecco |
| Non-alcoholic drinks | Virgin mojito, virgin old-fashioned, non-alcoholic wine, non-alcoholic Moscow mule, non-alcoholic beer, soda water with citrus, herbal tea with bitters and citrus, diet soda |
| General advice | Drinking liquor neat or on the rocks is healthier than mixed drinks, which are loaded with added calories, sugars, and simple carbs |
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What You'll Learn
Low-calorie cocktails
Cocktails are often loaded with calories due to the mixers, sugars, syrups, and fruit juices used. However, there are ways to enjoy cocktails while on a diet by opting for low-calorie alternatives. Here are some tips and drink suggestions for low-calorie cocktails:
Tips for Lower-Calorie Cocktails
- Opt for spirits like vodka, gin, tequila, rum, or whiskey without mixers.
- Use calorie-free mixers like soda water, diet soda, or unsweetened tea/coffee.
- Add flavour with pure lime or lemon juice, bitters, or sugar-free syrups.
- Light beers, champagne, and prosecco are lower in calories than other alcoholic drinks.
- Avoid beer and wine, and cocktails with high-calorie mixers and sugars.
Low-Calorie Cocktail Suggestions
- Gin and tonic: A classic cocktail with gin and a splash of tonic water.
- Vodka soda: A simple mix of vodka and soda water, sometimes garnished with lime.
- Gin Rickey: Gin, lime juice, and soda water, served in a highball glass.
- Long Island Iced Tea: With Diet Coke: A spirit-heavy cocktail with minimal juice and a low-calorie mixer.
- Kombucha-rita: A unique cocktail combining kombucha, tequila, and lime juice.
- Skinny Moscow Mule: A low-calorie twist on the classic Moscow Mule, made with grapefruit juice and low-sugar ginger beer.
- Low-calorie Margaritas: Try a keto or fizzy margarita with less sugar and fewer calories.
- Espresso Martini: A unique cocktail with coffee and liquor, containing under 100 calories.
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Low-sugar cocktails
If you're craving a mixed drink, there are several low-sugar options to choose from. Most spirits, including rum, vodka, tequila, and gin, don't contain added sugar. It's the mixers like juice, soda, and simple syrup that you need to watch out for. So, when ordering a cocktail at a bar, opt for drinks with low-sugar mixers or sugar-free alternatives. Here are some ideas for low-sugar cocktails:
Vodka Soda
The vodka soda is a popular choice for a low-sugar cocktail. It's a simple combination of vodka and soda water, which has zero sugar. You can add a splash of fresh lime juice or a calorie-free sweetener to enhance the flavour without adding sugar.
Gin Martini
A gin martini is another low-sugar option, with only 110 calories and 0 grams of sugar. It's a classic cocktail that pairs gin with vermouth, a type of fortified wine that is low in calories and sugar.
Ranch Water
Ranch water is a healthier alternative to a margarita. It's made with tequila, fresh lime juice, and seltzer or soda water. By skipping the Triple Sec or Cointreau (which contain sugar), ranch water becomes a low-sugar option.
Bloody Mary
Bloody Marys are another good choice for a low-sugar cocktail. They typically contain vodka, tomato juice, and various seasonings but no added syrups or sweeteners. Just be sure to choose a tomato juice without added sugar.
Negroni
The negroni is a classic cocktail that is also low in sugar. It combines gin, sweet vermouth (which is low in sugar), and Campari. It's typically served on the rocks with an orange twist garnish.
Spritzes
Spritzes are generally a good low-sugar option because they're made with soda water, which contains no sugar. Try an aperol spritz or a cocktail with elderflower liqueur, dry sparkling wine, club soda, and lime juice for a floral and fruity drink that's not too sweet.
When trying to reduce sugar intake, it's best to avoid cocktails with fruit juice, flavoured syrups, and sugary mixers. Instead, opt for drinks with sugar-free mixers, light juice, diet soda, or soda water. Additionally, drinking liquor neat (without ice) or on the rocks (over ice) is the healthiest option when drinking liquor, as mixing drinks adds calories, sugar, and simple carbs.
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Non-alcoholic cocktails
If you're on a diet but don't want to miss out on the fun of cocktails, there are plenty of non-alcoholic options to choose from. These drinks can be perfect for a variety of occasions, from brunch to summer barbecues. Here are some ideas for non-alcoholic cocktails:
Rose & Rhubarb Soda
This blushy pink cocktail is a simple yet elegant choice. All you need is some rhubarb syrup, which you can splash into soda water for a special drink.
Hibiscus, Lemongrass, Basil, and Honey Sweet Iced Tea
Hibiscus gives this cocktail a tangy sourness and an incredible saturation of antioxidant-packed colour. The addition of lemongrass, lime, and basil makes this cocktail a refreshing choice.
Beet-Sumac Soda
The star of this cocktail is the vibrant colour of fresh beet juice, paired with a tangy sumac syrup. The soda water and fresh lemon add a spritz and a jolt of freshness.
Non-Alcoholic Mojito
A classic mojito, minus the rum. This cocktail is a refreshing blend, perfect for parties or any summer occasion.
Passionfruit and Elderflower Spritz
This mocktail is a stylish, alcohol-free option for a party. It's fruity, fizzy, and festive.
Irish Cream Liqueur Mocktail
This non-alcoholic version of the classic cocktail has all the creamy flavours, plus espresso and spices. It's a perfect choice for those seeking a warm and indulgent drink without the alcohol.
Alcohol-Free G&T Mocktail
A mocktail version of the classic G&T, this drink gets its botanical flavour from chamomile, cardamom, mint, cloves, and rosemary.
Non-Alcoholic Negroni
A booze-free twist on the classic negroni, this cocktail combines grape juice with a syrup made from grapefruit, coriander, and cardamom pods.
Fruit Punch
A non-alcoholic fruit punch is a great option for a gathering. It's easy to make and full of zesty citrus flavours.
Slushie Cocktails
For a fun and refreshing twist, try making slushie versions of your favourite non-alcoholic cocktails. Perfect for beating the heat during summer.
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Drinking liquor straight
If you're watching your weight, drinking liquor straight is a better option than beer. A regular 5% beer can contain up to 140 to 150 calories per 12 ounces, while light beers have around 100 calories. Liquor mixed with calorie-free alternatives like soda water or diet soda can also be a good choice.
However, it's important to note that drinking liquor straight may not be for everyone, as some may find it too strong. Additionally, while it is possible to lose weight while drinking, alcohol is a toxin and inflammatory substance that can contribute to weight gain and slow down weight loss progress. Therefore, it's essential to prioritise low-calorie alcohol options and practice other healthy habits.
Some people on a diet opt for hard seltzers, vodka sodas, or gin drunk straight. Others choose to count the calories from alcohol and assume they absorb 100% of it. Clear liquor consumed in responsible amounts can also help in weight loss journeys.
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Healthy alternatives to beer
Beer is a popular drink, but it can be loaded with calories and carbs, which can make it challenging to maintain a healthy diet and reach fitness goals. Here are some healthy alternatives to beer that you can consider:
Non-Alcoholic Beer
If you enjoy the taste of beer, non-alcoholic beer can be a great alternative. Many brands now offer alcohol-free and low-alcohol versions of popular beer styles, such as lagers, ales, and stouts. These options have a similar taste to their alcoholic counterparts but without the same health consequences.
Kombucha
Kombucha is a fermented tea beverage that has gained popularity for its unique flavour and potential health benefits. It is made by combining sweetened tea with a symbiotic culture of bacteria and yeast, resulting in a slightly effervescent, tangy, and mildly sweet drink with only a trace amount of alcohol. Kombucha is often touted for its probiotic and antioxidant properties, making it a popular choice among health-conscious individuals.
Sparkling Juices
Sparkling juices are made using a similar fermentation process as sparkling wine, making them an excellent alternative to champagne or Prosecco. They offer the same bubbles and sophistication without the alcohol content.
Spirits with Low-Calorie Mixers
If you want to stick with alcoholic drinks, opting for spirits with low-calorie mixers can be a healthier choice. For example, choose a vodka soda or gin with slimline tonic to reduce the overall calorie intake compared to sugary cocktails. Drinking liquor neat (without ice) or on the rocks (over ice) is also an option, although some may find the taste less appealing.
Mocktails
Mocktails are non-alcoholic cocktails that offer a sophisticated drinking experience without the alcohol. They can be made with various ingredients, such as natural fruit flavours, herbs, and bitters, infused with sparkling water to create a refreshing alternative.
These alternatives can help you maintain a healthy lifestyle while still enjoying a drink with friends. It's important to remember that while these options may be healthier, excessive consumption of any beverage can have negative consequences.
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Frequently asked questions
Some low-calorie alcoholic drinks include:
- Vodka and slimline tonic (58 calories)
- Gin martini (110 calories)
- Shot of tequila (115 calories)
- Budweiser (150 calories)
- Gin or vodka with soda and lime (80 calories)
- Makers Mark on the rocks (70-80 calories)
- Cucumber-flavoured vodka with water
- Caipirinha (161 calories)
- Prosecco (60 calories)
Some low-calorie non-alcoholic drinks include:
- Virgin mojito (soda water, sugar, and mint leaves)
- Virgin Old Fashioned (leave out the whiskey)
- Virgin Bloody Mary (tomato juice, olive or pickle juice)
- Non-alcoholic wine
- Non-alcoholic beer
- Ginger beer, lime juice, and club soda
- Diet soda
- Craft cola
Here are some tips for drinking at a bar while on a diet:
- Drink liquor neat (without ice) or on the rocks (over ice)
- Avoid drinks with added sugars, caffeine, and tonic water
- Opt for calorie-free alternatives like soda water or diet soda
- Avoid beer, as it is carb-heavy
