Arielle Cruz
Alcohol can cause weight gain in several ways: it stops the body from burning fat, it's high in kilojoules, it can make you feel hungry, and it can lead to cravings for salty and greasy foods. Alcohol is metabolised as a priority and used for energy, meaning that the extra calories from alcohol cause your body to store carbs or fats rather than metabolising them for energy. However, less than 5% of the calories from alcohol actually end up stored as fat. To prevent alcohol from turning into stored fat, it is important to manage your calorie intake and increase your calorie expenditure by training on the days you plan to drink.
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What You'll Learn
Alcohol stops your body from burning fat
Alcohol is calorie-dense and high in kilojoules, which means it is a more attractive energy source for the body. The body wants to process all of the alcohol in the system before it even touches other foods that are waiting to be digested. This means that the body's metabolic pathways are disrupted, and it takes longer to get back into fat-burning mode. Alcohol also affects the levels of hormones in the body, including testosterone, which plays a role in metabolic processes and fat-burning capabilities.
Alcohol can lead to dehydration and electrolyte imbalance, which increases cravings for salty and greasy foods. The more food consumed, especially with limited nutritional value, the more calories there are for the body to work through before returning to fat burning. Alcohol can also increase appetite and proximity to high-calorie, very palatable food. This means that the calories from late-night eating are more likely to be stored as fat.
However, it is important to note that there are no studies to support the claim that the body stops burning fat for up to 36 hours after drinking alcohol. In fact, many studies have shown no positive correlation between normal alcohol consumption and weight gain. Additionally, less than 5% of the calories from alcohol actually end up stored as fat, with the rest being burned off and eliminated due to its toxicity.
If weight loss is a priority, it is recommended to decrease the overall alcohol intake and view it as a way of celebration rather than a daily habit. Staying hydrated by drinking plenty of water before and after consuming alcohol can also help flush out the system.
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Alcohol is high in calories
Alcoholic beverages are high in calories, with 7 calories per gram, almost as many as a gram of fat. The high concentration of alcohol means that a small volume can contain a lot of calories—for example, hard liquors are 40% alcohol by volume. Alcohol is also often mixed with sugary drinks, further increasing the calorie count. For instance, an average pint of lager contains 10-15 grams of carbohydrates.
When you consume alcohol, your body prioritizes metabolizing it because it is toxic. This means that the metabolism of protein, carbohydrates, and fat is slowed down, making it more likely that these nutrients will be stored as fat. Alcohol also increases appetite, leading to the consumption of additional calories from snacks or meals.
To minimize the impact of alcohol on your waistline, it is recommended to choose drinks with fewer non-alcoholic calories, such as spirits and dry wines. You can also try to manage your overall calorie intake by eating healthy, low-calorie meals and snacks. Additionally, drinking water alongside alcoholic beverages can help prevent dehydration and may reduce the total amount consumed.
While the exact relationship between alcohol consumption and obesity is not fully understood, excessive alcohol intake is associated with various serious health risks beyond potential weight gain, including high blood pressure, insulin resistance, heart disease, stroke, liver disease, and certain types of cancer. Therefore, it is important to monitor alcohol consumption as part of a balanced lifestyle.
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Alcohol increases appetite and cravings for junk food
Alcohol is a calorie-dense organic compound, with ethanol, the compound that forms the basis of all alcoholic drinks, containing around 7 calories per gram. This is comparable to fat, which contains 9 calories per gram, and higher than carbs and proteins, which have about 4 calories per gram. Given this, one might expect ethanol to promote satiety (the feeling of fullness). However, research shows it does the opposite, increasing appetite.
Several factors contribute to this increase in appetite. Firstly, alcohol disrupts the body's appetite regulation by suppressing the breakdown of fatty acids, which play a crucial role in appetite control. This suppression leads to an increase in hunger hormones, making you feel hungry even after eating. Additionally, alcohol temporarily increases thermogenesis, or calorie burn, which can cause you to feel hungry again more quickly. The exact process by which alcohol affects appetite regulation is still unclear, but researchers have found that it interferes with two primary hunger-regulating hormones: leptin and GLP-1. These hormones typically suppress appetite but are inhibited when alcohol is consumed, leading to increased hunger.
The loss of inhibition caused by alcohol consumption also plays a role in increasing appetite and cravings for junk food. With lowered inhibitions, individuals are more likely to indulge in food cravings and make poor food choices, opting for high-calorie, unhealthy options. This is further exacerbated by the proximity to high-calorie, palatable food often found in drinking establishments.
To curb alcohol-driven cravings and reduce the likelihood of giving in to junk food, there are several strategies that can be employed:
- Pace yourself: Drink slowly and in moderation to avoid becoming intoxicated, which can impair judgment and increase cravings.
- Stay hydrated: Alcohol is dehydrating, so drinking water before and during alcohol consumption can help minimize its dehydrating effects and may also help fill your stomach, reducing hunger.
- Eat a balanced meal beforehand: Having a healthy meal before drinking can help metabolize alcohol and provide a source of nutrients, reducing the need to crave junk food.
- Prepare healthy snacks: Instead of reaching for junk food, have tasty and nutritious snacks readily available, such as low-calorie, high-protein, and vegetable-based options.
- Manage your calorie intake: Monitor your calorie consumption throughout the day, including the calories from alcohol, to ensure you are not in a calorie surplus, which can lead to fat storage.
- Increase calorie expenditure: Engage in physical activity on the day of your night out to burn extra calories and minimize the risk of alcohol-associated fat gain.
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Alcohol impairs liver function
Alcohol consumption can lead to weight gain in several ways: it prevents the body from burning fat, it is high in kilojoules, it can increase appetite, and it can cause cravings for salty and greasy foods. However, only about 5% of the calories from alcohol are stored as fat, as the body prioritises metabolising alcohol due to its toxicity. The rest is burned off.
Alcohol-related liver disease (ARLD) is caused by the heavy and long-term use of alcohol. The liver's job is to break down alcohol, but if you drink more than it can process, it can become damaged. This damage impairs the liver's ability to function properly and can even be fatal. The liver is very resilient and capable of regenerating itself, but prolonged alcohol misuse over many years can reduce its ability to regenerate. This can result in serious and permanent liver damage.
There are several stages of ARLD, each with varying levels of severity and symptoms. The first stage is alcoholic fatty liver disease, which is characterised by a build-up of fats in the liver. This rarely causes any symptoms, but it is a warning sign that you are drinking at a harmful level. The next stage is alcoholic hepatitis, which is a potentially serious condition caused by alcohol misuse over a longer period. This can lead to inflammation and degeneration of liver cells, impairing the liver's function. The final stage is cirrhosis, where scar tissue replaces healthy liver tissue, resulting in permanent damage and impaired liver function.
The best way to prevent ARLD is to stop drinking alcohol or stick to the recommended limits: men and women are advised not to regularly drink more than 14 units a week. Reducing alcohol intake will have important short-term and long-term benefits for the liver and overall health. Even if you have been a heavy drinker for many years, abstaining from alcohol can allow the liver to heal and restore some or all of its normal functions.
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Alcohol affects hormones that control appetite
Secondly, alcohol can alter levels of leptin and ghrelin, often referred to as the "satiety hormone" and the "hunger hormone", respectively. The imbalance caused by decreased leptin and increased ghrelin can persist even after stopping alcohol consumption, leading to long-term dysregulation of appetite control and metabolic processes, potentially contributing to weight gain and obesity.
Additionally, alcohol can affect serotonin levels in the brain, which play a crucial role in regulating mood, appetite, and sleep. While alcohol initially increases serotonin release, leading to feelings of relaxation, prolonged consumption can disrupt serotonin production and signalling, contributing to mood disorders and other mental health issues.
Furthermore, alcohol can increase cortisol levels, particularly during the body's withdrawal from its effects. Elevated cortisol levels can cause stress, anxiety, digestive issues, mood swings, high blood pressure, reduced immunity, and poor sleep.
Finally, alcohol can impair reproductive functions in both men and women by interfering with the adequate functioning of the testes and ovaries, resulting in hormonal deficiencies, sexual dysfunction, and infertility.
To minimise the impact of alcohol on hormones that control appetite, it is advisable to exercise portion control, maintain a balanced diet, and ensure proper nutrition, especially regarding Vitamin B and C, which are crucial for liver function. Managing stress levels is also essential, as chronic stress can disrupt hormone production and regulation. Additionally, increasing calorie expenditure through exercise and managing calorie intake through purposeful meals can help limit alcohol-associated weight gain. Choosing drinks with fewer non-alcohol calories, such as spirits and dry wines, may also be a strategy to minimise the impact of alcohol on weight gain.
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Frequently asked questions
Alcohol is high in calories and is considered a high-energy substance. When you consume alcohol, your body metabolises it first, as it cannot be stored and is toxic. This means that the breakdown of fats, carbohydrates, and proteins is put on hold, and these nutrients are more likely to be stored as fat. Alcohol also affects hormones that control appetite, hunger, and stress, leading to weight gain.
To prevent alcohol from turning into stored fat, it is important to manage your calorie intake and expenditure. You can do this by exercising on the day of drinking alcohol, staying hydrated, and opting for low-calorie mixers such as diet soda. Additionally, drinking with food can help you make healthier food choices throughout the night.
Spirits and dry wines contain mostly alcohol and very few additional calories. Other drinks like beer, cider, cocktails, and sweet wines contain additional calories, mostly from carbohydrates, and are more likely to contribute to stored fat.
