Tuesday Tip: Booze 101 🍸
I never tell clients to give up booze, life would be miserable without that if it’s one of your go to ‘treats’ – I do however suggest it could be one way to ‘easily’ cut calories by reducing the amount they consume. Mainly because it’s a discreet, easily identifiable thing to reduce, but also because alcohol can affect weight loss in other ways.
Alcohol contains 7 calories per gram (vs 4 cals for carbs and protein,and 9 for fat). More alcohol means more calories. So alcohol by volume, or ABV, is a good guide for how calorific your drink is relative to others. Drinks that are sweeter will also generally pack more calories (and remember mixers too!).
Unlike food, alcohol contains little to no nutritional value. Alcohol calories don’t fill you up like food calories do, or provide many micronutrients. This isn’t an issue in a balanced diet but just worth remembering when prioritising what you choose to consume.
Alcohol calories are processed differently too. Alcohol is a toxin so the cals are used immediately to generate adenosine triphosphate (ATP) to detoxify it. This detoxification is a labour intensive process so the liver ‘shuts down’ and stops processing fat, carbohydrates and protein because it needs to deal with alcohol. Hence why you get the munchies, because the detoxification of alcohol inhibits gluconeogensis (breaking down of our internal food stores). So not only does alcohol inhibit fat burning it also encourages over eating. The lack of inhibitions associated with alcohol also make it more likely you’ll ‘stuff the diet’ and eat more than you intended; so it’s a triple whammy!
In addition many alcoholic drinks aren’t labelled with calories and they can vary widely so it’s almost always an estimate e.g a can of beer ranges from 100 – 320 cals. If you’re consuming a lot it could impact on whether you manage to maintain a calorie deficit.
Tips to help:
- Alternate drinks with water.
- Use small glasses to make it easier to keep track.
- Swap to spirits with low or zero cal mixers or a dry white wine/ rose etc
- Eat first to keep hunger at bay and make you less likely to overeat later.
Happy Tuesday 🤗xx