Sipping Smart: 5 Tips for Enjoying Alcohol While Sticking to Your Diet
Alcohol is a popular beverage that is often consumed during social gatherings and occasions. However, it is important to note that alcohol consumption can have a significant impact on weight loss goals. In this article, we will explore how alcohol affects weight loss and provide tips on how to enjoy alcohol while still staying on track with your weight loss goals.
How Alcohol Affects Weight Loss
Alcohol is often referred to as "empty calories" because it provides calories but has little or no nutritional value. Alcohol is relatively calorie dense, and contains seven calories per gram, which is almost as much as fat, which contains nine calories per gram. For example, a 12-ounce beer can contain between 100-200 calories, while a 5-ounce glass of wine can contain between 100-120 calories. While this may not seem like a lot on the surface it’s worth mentioning that if you are in a calorie deficit of 250 calories/day it’s very possible for 1-1.5 unaccounted for beverages to disrupt your ability to hit your calorie goals.
Moreover, alcohol can increase appetite/cravings and lower inhibitions, making it more difficult to stick to a healthy diet (Random desire for pizza, chips, etc, anyone?). Alcohol can also disrupt sleep patterns, which can negatively impact weight loss efforts. Research shows that poor sleep quality is associated with a slower metabolism and increased hunger, which can lead to overeating and weight gain.
While all of this may sound a bit overwhelming don’t worry, we have the skinny on how you can enjoy alcohol while sticking to your goals!
Tips for Enjoying Alcohol While Sticking to Weight Loss Goals
Choose lower calorie options
Opt for lower calorie alcoholic beverages such as light beer, wine spritzers, or vodka with soda water and lime. These options contain fewer calories than sugary cocktails or beer, which can contain up to 200 or more calories per serving. Additionally if you are having mixed drinks opt for versions with sugar free mixes, and Example of this is Jack & Coke vs Jack & Diet Coke.
Limit consumption
Moderation is key when it comes to alcohol and weight loss. The Centers for Disease Control and Prevention (CDC) defines moderate drinking as up to one drink per day for women and up to two drinks per day for men. Drinking in moderation can help you avoid excess calorie intake and keep you on track with your weight loss goals.
Eat before drinking
Eating a healthy meal before drinking can help you avoid overindulging in high-calorie snacks or meals while drinking. Consuming protein and fiber-rich foods can also help you feel fuller for longer, reducing the likelihood of overeating, or having cravings after you have enjoyed your beverages.
Stay hydrated
Drinking water in between alcoholic beverages can help you stay hydrated and prevent overconsumption of alcohol. Additionally, staying hydrated can help you avoid the negative effects of alcohol on sleep and metabolism. A trick here could be having a tall glass of water after each beverage, this may also help to keep you feeling “full” so that you aren’t as tempted to eat foods that are not part of your evening plans.
Plan ahead
If you know you will be drinking alcohol, plan ahead by budgeting the calories from alcohol into your daily calorie intake. You can also plan to incorporate extra physical activity the following day to compensate for the extra calories consumed while this isn’t an ideal method and doesn’t always translate it can work to get you back on track after some light drinking (1 serving or so).
Share your tips below! We’d love to hear what tips you have when it comes to enjoying your favorite beverages