Lena Savoie
Alcohol consumption is often associated with weight gain due to its high calorie and sugar content. However, it is possible to consume alcohol in moderation while trying to lose weight. The key is to opt for low-calorie alcoholic drinks, such as liquor served neat or on the rocks, light beer, skinny cocktails, or spritzers. Distilled alcohol like gin, rum, vodka, and whiskey contain around 70-100 calories per 1.5 ounces. Adding mixers, especially creamy or sugary ones, significantly increases the calorie intake, so it is best to stick to diet tonic, diet soda, or sugar-free mixers. Red wine and lighter versions of white wine are also considered healthier options with potential health benefits. While it is challenging to give up alcohol entirely, especially in social settings, mindful drinking and alternating between alcoholic and non-alcoholic drinks can help support weight loss goals.
| Characteristics | Values |
|---|---|
| Alcohol consumption for weight loss | Alcohol can be consumed in moderation for weight loss |
| Number of drinks | 2 drinks per week (Government of Canada) |
| Alcohol calories | 7 calories per gram |
| Alcohol type | Whisky, vodka, tequila, gin, light beer, red wine, white wine, champagne, rum |
| Mixers | No mixers or ice, water, club soda, diet tonic, diet soda, sugar-free mixer, sparkling water, lime juice, unsweetened black tea |
| Calories in mixers | 150-200 calories and 25 grams of sugar in a 3 fl. oz. (90 ml) serving of Pina Colada mix |
| Calories in drinks | 70-90 calories in 1 drink (1.5 ounces) of whisky, vodka, tequila or gin |
| 100 calories for a 1.5-ounce (45 mL) serving of distilled alcohol (gin, rum, vodka, whiskey) | |
| 140 calories for a 2.25-ounce (65 mL) glass of Martini (extra dry) | |
| 380 calories in a 7-ounce (207 mL) glass of Pina Colada | |
| About 100 calories for a 12-ounce (355 mL) glass of light beer | |
| Less than 130 calories in a lighter version of red wine | |
| Maximum of 120 calories for lighter versions of white wine like pinot blanc, chardonnay | |
| 85 calories in 4 oz of champagne | |
| Less than 200 calories in tequila with fresh lime juice | |
| 400 calories in a pre-mixed Bloody Mary |
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What You'll Learn
Avoid sugary mixers
When it comes to weight loss, alcohol can be a tricky business. Excess alcohol consumption can contribute to weight gain or difficulty losing weight due to its high calorie content. Alcohol is also a toxin and inflammatory substance, and our bodies do not have the ability to store it. As a result, our bodies prioritise burning off the alcohol, which means that the burning off of carbs, protein, and fat takes a back seat.
Mixers often make matters worse, as they are loaded with sugar, calories, and additives. For example, a popular mixer for spirits, a 600ml bottle of cola, contains a whopping 65 grams of sugar, which is already 25 grams over the recommended intake. When combined with alcohol, sugar can be detrimental to your health, impacting your teeth, liver, and kidneys.
To avoid the negative impacts of sugary mixers, here are some alternatives to consider:
- Opt for diet tonic, diet soda, or sugar-free mixers like sparkling water or club soda. These options have zero to very low calories and no sugar, helping you cut down on both calories and carbs.
- Add a squeeze of citrus fruit to your drink. This can be a refreshing, low-sugar option that enhances the taste of your drink without the waistline impact.
- Try a rum and unsweetened black tea. While this may be harder to find at a restaurant or bar, it is a great option to make at home. Just keep in mind that the black tea contains caffeine, which adds to the dehydrating effect, so hydration is key if you're drinking more than one.
- Drink alcohol neat (straight) or on the rocks. This way, you will undoubtedly ingest fewer calories and considerably less sugar. For example, one drink (1.5 ounces) of whisky, vodka, tequila, or gin contains 70-90 calories, significantly lower than most beer options.
By choosing these alternatives, you can still enjoy your drink while staying on track with your weight loss goals. However, it's important to remember that the only guaranteed way to support weight loss while maintaining health is to skip alcoholic drinks altogether.
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Drink light beer
While it is true that alcohol is a toxin and inflammatory substance for our bodies, and that it can contribute to weight gain, it is still possible to drink alcohol and lose weight. The key is to prioritise low-calorie alcoholic options and practice other healthy habits.
If you are a beer enthusiast, you can still enjoy a cold one from time to time while trying to lose weight. The trick is to opt for light or low-percentage ABV beers. Light beers typically have around 100 calories, while a regular 5% ABV beer can easily reach 140-150 calories per 12 ounces (341-355 ml). For example, Budweiser Light has 40% fewer calories than the regular Budweiser beer. If you are cutting carbs, look for lower-carb beers, such as Michelob Ultra, Budweiser Select 55, or Corona Premier.
If you are a fan of IPAs, you might want to try 30 Minute by Dogfish Head. This light beer has only 95 calories, about half the calories of most IPAs, while still delivering clear hop notes and a juicy, lightly bitter finish. Another option is Anderson Valley Black Light, a light-bodied, roasty ale with dry cocoa notes and a more effervescent finish.
In addition to choosing light beers, you can further reduce your calorie intake by reducing your portion size. Instead of a 16-ounce bottle, opt for a 12-ounce can or use a smaller glass. You can also drink less frequently, such as only on weekends.
Remember, while light beers can be a better option for weight loss, alcohol in general contains empty calories and can inhibit nutrient absorption in the small intestine. It can also lead to poor food choices, making weight loss more difficult. Therefore, it is important to drink in moderation and prioritise your health and weight loss goals.
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Drink spirits neat
Drinking spirits neat is one of the best ways to consume alcohol when trying to lose weight. Spirits are distilled liquors, such as whisky, vodka, tequila, gin, and rum, and they contain fewer calories when consumed without any mixers. For example, a 1.5-ounce drink of whisky, vodka, tequila, or gin contains around 70-90 calories, while a light beer contains about 100 calories, and a regular 5% beer can reach 140-150 calories per 12 ounces.
When trying to lose weight, it is important to pay attention to the calorie content of drinks and be mindful of excess sugar intake. Mixers, especially creamy ones, are often loaded with sugar and calories, which can enhance your waistline. For instance, a 3 fl. oz. serving of a Pina Colada mix can contain up to 200 calories and 25 grams of sugar. Similarly, a 12-ounce margarita can pack several hundred calories, which can quickly add up if you have more than one.
By drinking spirits neat, you avoid the extra calories and sugar that come with mixers. This simple switch can help you stay on track with your weight loss goals. Additionally, spirits tend to have a higher alcohol content, so you may find yourself feeling fuller faster and may be less likely to overindulge.
However, it is important to remember that alcohol itself contains empty calories and can contribute to weight gain. Alcohol is a toxin and inflammatory substance that our bodies cannot store. When you drink, your body prioritizes burning off the alcohol, which can slow down the burning of carbs, protein, and fat. Therefore, while drinking spirits neat is a better option for weight loss, it is still important to consume alcohol in moderation and be mindful of your overall calorie intake.
If you are trying to lose weight, it may be beneficial to alternate between alcoholic and non-alcoholic drinks or choose low-calorie mixers such as diet soda, club soda, or sparkling water. Additionally, drinking a glass of water or seltzer before and after consuming alcohol can help mitigate dehydration and slow down your consumption. While it may be challenging to give up alcohol completely, following these simple guidelines can help you make healthier choices while still enjoying a drink.
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Alternate with non-alcoholic drinks
While it is possible to drink alcohol and still lose weight, it is important to be mindful of the quantity consumed and the types of drinks chosen. Alcohol is highly calorific, with around 7 calories per gram, and can contribute to weight gain. It is recommended that alcohol consumption be limited when trying to lose weight.
One strategy to reduce calorie intake while drinking alcohol is to alternate alcoholic drinks with non-alcoholic beverages. This can help to keep your overall calorie intake in check. For example, you could opt for a glass of water or a low-calorie soda between alcoholic drinks. This approach allows you to stay hydrated, mitigate the dehydrating effects of alcohol, and slow down your consumption.
If you're looking for a mixer to accompany your alcoholic beverage, it's best to avoid sugary options and choose low-calorie alternatives. Instead of regular tonic or soda, opt for their diet or sugar-free versions. You can also add a splash of fresh lime or other fruit juice to your drink without significantly increasing the calorie count. For example, a gin and tonic can be made healthier by replacing the sugar-loaded tonic with a squeeze of fresh lime.
When choosing alcoholic drinks, spirits like vodka, rum, gin, and whiskey are lower in calories when consumed neat or on the rocks. A 1.5-ounce serving of these spirits typically contains 70-100 calories, which is significantly lower than most beers. Light beers are also a better option than regular or craft beers, with around 100 calories per 12-ounce serving.
While it may be challenging to give up alcohol completely, particularly in social situations, alternating with non-alcoholic drinks can be an effective strategy to support your weight loss journey while still enjoying a drink. However, it is important to remember that the only guaranteed way to lose weight while maintaining health is to skip alcoholic drinks altogether.
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Avoid creamy mixers
While it is possible to consume alcohol and still lose weight, it is important to be mindful of the types of drinks you are consuming. Alcoholic drinks that are sugary and/or high-calorie can slow down your weight loss journey.
Creamy mixers are often loaded with sugar, calories, and additives. For example, a 3 fl. oz. (90 ml) serving of a Pina Colada mix can contain 150-200 calories and 25 grams of sugar. A small glass of 250 ml would contain 420-550 calories and 69 grams of sugar, without even adding the alcohol. Another example is a White Russian, which contains heavy cream, adding calories and fat.
Other mixers to avoid when trying to lose weight are sugary syrups, sodas, fruit juices, sweet liqueurs, and pre-made mixes. These can quickly add up in calories. For instance, a serving of margarita mix has 110 calories.
Instead of creamy mixers, opt for low-calorie mixers such as diet tonic, diet soda, sugar-free mixers, or club soda.
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Frequently asked questions
Yes, but it's important to prioritise low-calorie alcoholic drinks and practice other healthy habits. Alcohol is high in calories and can hinder weight loss.
Distilled spirits like gin, vodka, rum, and whiskey are recommended as they have fewer calories than most beers. Drinking spirits neat or with low-calorie mixers like soda water is best. Light beers and wines are also lower in calories.
Sugary cocktails, such as Piña Coladas and Margaritas, are loaded with sugar and calories and should be avoided. Premixed Bloody Marys also contain around 400 calories.
Alcohol can lead to poor food choices and increased consumption. It can also cause dehydration and inflammation, making you feel sluggish and less motivated to exercise.
Yes, opting for non-alcoholic drinks or mocktails is the best way to cut back on calories. When drinking alcohol, it's recommended to alternate between alcoholic and non-alcoholic beverages to keep your calorie intake in check.
