Theo Nash
Alcohol is often referred to as 'empty' calories, providing your body with calories but containing very few nutrients. Alcohol can also affect your judgment and decision-making ability when it comes to food choices, making weight loss efforts more difficult. However, this does not mean that you have to cut it out entirely. If you are trying to lose weight, it is recommended to limit your drinking and opt for low-calorie alcoholic beverages. This can include drinking alcohol neat or on the rocks, such as whiskey or vodka, which have significantly fewer calories than most beers. You can also try low-calorie mixers such as club soda or diet tonic water, or add a squeeze of fresh lime to your drink.
| Characteristics | Values |
|---|---|
| Alcohol Type | Vodka, whiskey, gin, tequila, red wine, light beer |
| Mixers | Club soda, sparkling water, diet tonic water, lime juice, lemon juice, grapefruit juice |
| Calories | 7 calories per gram, 100 calories in 1.5 ounces of 80-proof vodka, 100 calories in 1.5 ounces of 86-proof whiskey |
| Sugar Content | Low-sugar or no-sugar mixers, avoid creamy mixers, sugary juices, and syrups |
| Quantity | Drink in moderation, limit alcohol intake, alternate between alcoholic and non-alcoholic drinks |
| Other Recommendations | Drink alcohol neat or on the rocks, choose low-calorie alcoholic drinks, avoid sugary cocktails |
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What You'll Learn
Low-calorie alcoholic drinks
Alcohol is known for being a source of empty calories, which can lead to weight gain and hinder weight loss. However, it is possible to drink alcohol and still lose weight, as long as you prioritise low-calorie alcoholic drinks and practice other healthy habits. Here are some tips and suggestions for low-calorie alcoholic drinks:
Keep it Simple
The simplest way to reduce the calorie count of your drink is to reduce the number of ingredients. As dietitian Keri Gans notes, "Once you start using more than one type of booze, your calories really start to get up there". For example, instead of a gin and tonic, try gin neat with a squeeze of lime. Similarly, a whiskey or scotch with water or a no-calorie mixer like club soda are good low-calorie options.
Avoid Mixers
Mixers are often loaded with sugar, calories, and additives, which can quickly increase the calorie count of your drink. This includes creamy mixers, syrups, and simple sugars. Instead, opt for low-calorie or unsweetened mixers like soda, tonic water, or diet coke. You can also add more ice, sparkling water, or seltzer to your drink to dilute it and reduce the calorie count.
Choose Low-Calorie Cocktails
If you're looking for something a little more exciting, there are plenty of low-calorie cocktail options to choose from. Vodka soda, for example, is a simple yet refreshing combination of vodka, soda water, and a squeeze of lime. Another option is a skinny margarita, which uses tequila, lime juice, triple sec, and a sugar-free sweetener. A paloma is another refreshing low-calorie option, made with tequila, lime juice, grapefruit juice or soda, and a calorie-free sweetener.
Alternate with Non-Alcoholic Drinks
Alternating between alcoholic and non-alcoholic drinks can help reduce your overall calorie intake. Mocktails, for example, offer a liquor-free option that can still be tasty and refreshing. Just be mindful of what goes into your mocktail, and choose low- or no-calorie options like water or sparkling water.
Opt for Lower-Calorie Alcoholic Drinks
Some alcoholic drinks are naturally lower in calories. For example, a 1.5-ounce drink of whiskey, vodka, tequila, or gin contains 70-90 calories, which is significantly lower than most beers. Light beers also tend to have fewer calories than regular beers, and hard seltzers are another low-calorie alternative to cocktails, beers, and mixed drinks. When it comes to wine, lighter, dry wines with a lower ABV and no added sugar typically have a lower calorie content.
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Alcohol and weight gain
Alcohol also inhibits the absorption of nutrients in the small intestine, which can lead to deficiencies and water weight gain. It can also lead to poor food choices, as studies have shown that subjects' diets were poorer on days they drank alcohol.
However, this does not mean that alcohol must be cut out entirely for weight loss. It is possible to drink low-calorie, low-sugar alcoholic drinks while trying to lose weight. For example, a vodka soda is a low-calorie option, with around 133 calories in a 255ml serving. A vodka, tomato juice, and sauce mix is another low-calorie option, with less than 100 calories. Gin with diet tonic is another good choice, with less than 150 calories. A glass of red wine can also be a relatively healthy option, with purported heart-healthy benefits and around 125 calories in a 5-ounce glass.
To minimise calorie intake, it is best to avoid sugary mixers and creamy cocktails, which are loaded with sugar and calories. A small Pina Colada mixer, for example, can contain up to 550 calories and 69 grams of sugar in a 250ml glass. Instead, drinks can be kept simple, such as gin with a squeeze of lime, or whiskey with water or club soda.
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Mocktails
While it is possible to consume alcohol without sabotaging weight loss goals, it is important to be mindful of the quantity consumed and choose low-calorie options. Alcoholic drinks tend to be highly caloric due to added sugars and mixers, so opting for low-sugar or non-alcoholic alternatives can be a healthier choice. Mocktails, for instance, offer a range of delicious and refreshing options without the alcohol content.
Non-Alcoholic Sangria
A perfect choice for a large gathering, this mocktail can be made in a big batch. It is a wonderful winter cocktail, served warm in a steaming jug with matching mugs.
Virgin Piña Colada
A tropical twist, this mocktail combines mock rum syrup, pineapple juice, and coconut milk for a creamy, exotic drink. It is an excellent alcohol-free option for parties.
Summer Spritz
This mocktail is a refreshing blend of green tea, mango, fresh mint, lime, and ice. It is a versatile drink that can be enjoyed any time of the day and can be customised with additional spices.
Passionfruit and Elderflower Spritz
A stylish and festive mocktail, this drink is fruity and fizzy. It is an excellent choice for an alcohol-free party, and using soda water instead of tonic water adds a touch of sweetness.
Non-Alcoholic Mojito
A refreshing take on a classic, this mocktail skips the rum for a booze-free blend. It is an ideal choice for parties, offering a zesty and invigorating experience.
These mocktail recipes provide a range of delicious and healthy alternatives to traditional cocktails. They showcase how it is possible to enjoy sophisticated and tasty drinks while being mindful of weight loss goals and overall health.
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Alcoholic drinks to avoid
If you are looking to lose weight, it is a good idea to limit your alcohol consumption. Alcohol contains "empty calories", which means they provide your body with calories but very few nutrients. Alcohol also inhibits the absorption of nutrients in the small intestine, which can lead to deficiencies.
The recommended afternoon snack should have between 150 and 200 calories. A night out with several drinks can lead to consuming a few hundred extra calories. Drinks with mixers, such as fruit juice or soda, contain even more calories.
Mixers, especially creamy ones, are loaded with sugar, calories, and additives. A 3 fl. oz. (90 ml) serving of a Pina Colada mix can contain anywhere from 150-200 calories and 25 grams of sugar. A small glass (250 ml) of the same mix would contain 420-550 calories and 69 grams of sugar, without even adding the alcohol.
If you are drinking spirits, it is better to have them neat or on the rocks. A drink (1.5 ounces) of whisky, vodka, tequila, or gin has 70-90 calories, significantly lower than most beers. A light beer has around 100 calories, while a regular 5% beer can easily reach 140-150 calories per 12 ounces of beer (341-355 ml).
If you are drinking wine, it is better to skip the glass of wine and opt for a lower-calorie alternative. There are almost 155 calories in one 12-ounce can of beer, and 125 calories in a 5-ounce glass of red wine. A lower-calorie alternative to wine is champagne or sparkling wine. Opt for dry varieties like brut champagne to keep the sugar content low. There are 85 calories in 4 oz of champagne, making it a more calorie-friendly beverage than many white and red wines.
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Alcohol and nutrition
The consumption of excess alcohol can contribute to weight gain or difficulty losing weight. This is because when alcohol is consumed, it is burned first as a fuel source before the body uses anything else, such as glucose from carbohydrates or lipids from fats. This can lead to excess glucose and lipids being stored as fat.
However, this does not mean that alcohol needs to be cut out entirely for weight loss to occur. It is possible to drink low-sugar, low-calorie alcoholic beverages while trying to lose weight. For example, a vodka soda is a low-calorie mixed drink, with around 133 calories in a 255ml serving. This can be made even lower in calories by swapping the soda for a zero-calorie alternative. A vodka shot with tomato juice and sauces like Worcestershire and Tabasco is another low-calorie option, with less than 100 calories.
Another way to reduce the calories in your drink is to drink alcohol neat or on the rocks. For example, one drink (1.5 ounces) of whisky, vodka, tequila or gin contains 70-90 calories, which is significantly lower than most beer. A light beer will usually have around 100 calories, while a regular beer can easily reach 140-150 calories per 12 ounces.
Mixers should also be considered when ordering alcoholic drinks. Mixers are often loaded with sugar and calories, which can enhance your waistline. For example, a Pina Colada mixer can contain anywhere from 150-200 calories and 25 grams of sugar per 3 fl. oz. serving. It is better to opt for no-calorie mixers like club soda or ask for less sugar to be added to your drink.
In summary, while alcohol does contain calories and can inhibit weight loss, it is possible to consume alcoholic beverages while trying to lose weight by opting for low-calorie, low-sugar options and being mindful of mixers.
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Frequently asked questions
There is no single type of alcohol that is best for weight loss. However, some drinks are lower in calories than others. For example, a vodka soda is around 133 calories per 255ml serving.
Yes, you should avoid drinks with lots of added sugar, such as margaritas, and creamy mixers like Pina Colada.
Alcohol contains "empty calories", meaning it provides your body with calories but very few nutrients. Alcohol is also burned by the body as a fuel source before anything else, including glucose from carbohydrates or lipids from fats. This means that excess glucose and lipids are stored as fat.
