Milly Gaines
Drinking alcohol while dieting can be tricky. Alcoholic drinks are often high in calories, sugar, and carbohydrates, which can hinder weight loss. Alcohol can also increase appetite and lower inhibitions, leading to poor food choices. However, it is possible to enjoy a night out without compromising your diet. Vodka with a diet soft drink is a good option, as are low-calorie drinks like hard seltzers and martinis. If you're not drinking alcohol, green tea, vegetable juice, and kefir are all recommended for weight loss. It's also important to stay hydrated with water and be mindful of your overall calorie intake.
| Characteristics | Values |
|---|---|
| Calories | Low-calorie drinks are best for dieting |
| Alcohol | Alcoholic drinks can hinder willpower and decision-making abilities, which can lead to poor food choices |
| Sugar | Avoid drinks with added sugars |
| Protein | Protein-rich drinks can help you feel fuller for longer |
| Alternatives | Green tea, black tea, kefir, water, apple cider vinegar, vegetable juice, protein shakes |
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What You'll Learn
Calorie-counting: vodka and diet soda
Calorie counting is a common practice for those on a diet, and it can be applied to alcoholic drinks too. Alcoholic beverages contain calories that can add up quickly, especially when drinking in high quantities. Vodka is a low-calorie alcoholic drink, with no sugar or carbohydrates. However, it is important to note that mixers can significantly increase the calorie count of a vodka drink.
If you're watching your weight and want to drink vodka, opting for a diet soda as a mixer is a good way to keep the calorie count low. Diet sodas like Coke Zero, Sprite Zero, and Red Bull Zero have minimal calories, so they won't significantly impact your overall calorie intake for the day. This combination can be a good option when going out, as it allows you to socialise and drink without completely derailing your diet.
That being said, alcohol does interfere with the body's fat-burning process, as the liver prioritises metabolising alcohol over burning fat. Additionally, drinking can lead to weakened willpower, making it harder to stick to your diet the next day. As such, it is important to be mindful of your drinking and dieting habits and their potential impact on your weight loss journey.
To effectively manage your calorie intake, you can employ strategies such as tracking your calories, practising intermittent fasting, or increasing your protein intake. These strategies can help you balance your alcohol consumption with your dietary goals. It is also beneficial to prioritise protein over fats and carbohydrates, as it is the most important macronutrient for preserving and building lean muscle.
Overall, while vodka with a diet soda can be a lower-calorie option for a night out, it is important to be mindful of your overall alcohol consumption and its potential impact on your diet and health.
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Kefir: a probiotic-rich drink
When it comes to dieting, it's important to remember that liquids exit the stomach as soon as they're consumed, so they're not very filling, and their calories can add up quickly. That said, there are some drinks that can help with weight loss.
Kefir is a fermented dairy drink that contains up to 61 strains of gut-healthy probiotics. It is similar to yoghurt in texture and is rich, creamy, and filled with nutrients that support weight loss. It is also a good source of potassium, a nutrient that promotes healthy blood pressure and helps to flush out water weight.
Probiotics have been shown to reduce weight and belly fat due to their role in insulin resistance, inflammation, and fat storage. A 2016 study found that overweight and obese women who drank two servings of kefir drinks daily for eight weeks experienced significant weight loss.
Kefir is also a good source of protein, which helps to keep you feeling full and satisfied. It is recommended to choose the unsweetened variety, as added sugars contribute little nutritional value and can hinder weight loss.
While kefir is a great option for a late-night drink, it's important to remember that drinking it in excess will not lead to faster weight loss. Moderation is key, and it should be consumed as part of a balanced diet and healthy lifestyle.
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Green tea: aiding digestion and weight loss
Drinking while dieting can be tricky, and it's important to be mindful of your intake. Alcohol can negatively impact decision-making abilities, leading to poor food choices and a harder time getting full. To avoid this, some people choose to limit their drinks or opt for low-calorie options like vodka with a diet soft drink. Hitting the gym before a night out can also help balance the scales.
If you're looking for a drink to boost weight loss and aid digestion, green tea is a great option. It has been used for centuries and is known for its potential medicinal benefits. Green tea is rich in antioxidants, which may protect the body from free radical damage and promote weight loss. It also contains polyphenols, which positively impact gut microbiota, contributing to a healthier digestive system.
The catechins in green tea, especially epigallocatechin gallate (EGCG), are believed to aid fat oxidation and lipolysis by enhancing the effects of fat-burning hormones. EGCG may also inhibit an enzyme that breaks down norepinephrine, a hormone that promotes fat breakdown. Caffeine in green tea, in moderate amounts, may further stimulate gastric acid production, aiding digestion.
While green tea has been linked to potential weight loss and improved digestion, it is important to note that the research is mixed. Some studies have shown small metabolic changes with green tea extracts containing extremely high concentrations of catechins. However, drinking green tea alone will not lead to weight loss; maintaining a calorie deficit is crucial.
In summary, green tea may be a beneficial addition to your diet, but it should be combined with a balanced diet and regular exercise for optimal results.
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Water: fills you up
Water is a great option for those dieting as it is calorie-free and can help fill you up, reducing the likelihood of overeating. A 2019 review found that drinking more water was associated with an average of 5.15% loss in body weight. For example, if you weigh 150 pounds, that would equate to about 7.7 pounds lost. It is recommended that you drink at least half your body weight in ounces of water daily.
Drinking water after you wake up is a great way to boost your metabolism, allowing you to burn more calories throughout the day. It is also a good idea to drink a glass of water before going to bed and filling up a glass to keep by your bedside table in case you are thirsty in the night or when you wake up.
If you are drinking alcohol, it is important to be aware of the negative effects it can have on your decision-making abilities and willpower. Alcohol is often high in calories and can increase your appetite, so a night out drinking could lead to a high-calorie snack binge. It is recommended to opt for low-calorie alcoholic drinks such as vodka with a diet soft drink, light beer, or hard seltzers. It is also beneficial to track your overall calorie consumption to ensure you are not exceeding your limit.
Non-alcoholic drinks such as green tea, black tea, and apple cider vinegar mixed with water are also recommended for weight loss. Green tea can aid in fat metabolism and improve digestion, while apple cider vinegar can help with weight loss but should be consumed in moderation and after consulting with a doctor. Additionally, coffee or caffeine-based drinks can help suppress your appetite and are recommended for intermittent fasting.
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Protein shakes: keeping you fuller for longer
Drinking while dieting can be tricky, and it's important to be aware of the trade-offs. Alcohol negatively affects decision-making abilities, so it's easy to go overboard and make poor food choices the next day. To avoid this, some people choose to have a 'non-counting day' after a night out, where they consume extra calories and treats like pizza, chocolate, and ice cream. However, it's crucial to still consume enough protein on these days.
Protein is an essential nutrient for weight loss and building lean muscle. It helps decrease hunger and appetite by making you feel full for longer. This is due to the release of fullness hormones GLP-1 and PYY. Studies have shown that a high-protein breakfast can help people consume fewer calories later in the day. Additionally, a high-protein diet, especially when combined with strength training, can help build muscle, which aids metabolism and energy production.
Protein shakes are a convenient way to add more protein to your diet, especially if you have limited access to high-protein foods or struggle to meet your protein needs through food alone. They come in a variety of flavors and can be made with protein powder mixed with water, milk, or another liquid, or purchased ready-to-drink. Most protein shakes contain between 10 and 30 grams of protein, which usually comes from dairy, eggs, or plants.
When choosing a protein shake, it's important to consider your protein needs. Whey protein, which comes from cow's milk, is one of the most common types. It is quickly absorbed and contains all nine essential amino acids. If you want to lose body fat, choose a whey-based shake with higher protein, fewer carbohydrates, and minimal fat. Plant-based proteins like pea, soy, hemp, and rice tend to have more fiber and less fat, making them ideal for building muscle and increasing protein intake. It's worth noting that some people may experience side effects from protein shakes, such as gas, bloating, diarrhea, or cramps, especially if they are lactose intolerant.
While protein shakes can be beneficial, combining them with exercise is crucial for optimal weight loss results. Protein shakes alone, without a balanced diet and physical activity, can lead to weight gain. Additionally, it's important to be cautious about consuming too much protein, especially for teens, as it can have negative effects on the kidneys and cause dehydration.
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Frequently asked questions
Vodka and other spirits are some of the lowest-calorie alcoholic drinks. If you're looking for a classic cocktail, a martini is a good option, as it's a low-calorie mixed drink. Hard seltzers are also a good option, as they are light and usually contain just 100 calories.
Alcoholic drinks are often high in calories, so it's important to consume them in moderation. Save drinking for special occasions and opt for low-calorie non-alcoholic drinks throughout the week. If you're drinking alcohol, keep an eye on the number of drinks you're consuming, as the calories can add up quickly.
Water is one of the best options for weight loss. It is calorie-free and can help fill you up so you don't overeat. Green tea is another great option, as it can aid in fat metabolism and help your body get the most out of your workout routine.
It's best to avoid drinks that are high in sugar, fat, or calories. This includes sugary soft drinks, frozen coffee drinks, milkshakes, and alcoholic beverages. These drinks can increase your caloric intake and cause dehydration and sluggishness.
It's important to know your limits and how much alcohol affects your willpower. Planning ahead and setting a drink limit can help reduce the likelihood of making poor food choices. On the day you're going out, try doing some extra cardio to give yourself more leeway in the evening.
