Here’s the scenario… Today I was asked if slimming pills work for weight loss. My response to a question like this is always the same “a calorie deficit works – let’s first take a look at your diet.” Often this is met with a brief dietary recall that includes very little food. A little deep dive and usually there’s a few snack occasions that have been forgotten about. And more often than not, my follow-up question of “and do you drink alcohol”? results in a little foot shuffle, a drop of the head and a confession that varies from “a few at the weekend” to “a few every night.”
Firstly, I’m not against alcohol. I am quite partial to a cheeky cocktail and a tequila shot. Whilst I wouldn’t recommend drinking alcohol from a nutritional standpoint, it has it’s social, engagement and relaxing benefits.
However [and I am generalising], if you are trying to drop a few pounds, simply by cutting down the amount of alcohol you drink (without a subsequent increase in calories elsewhere in your diet) the usual result is some degree of weight loss.
… This is because there are calories in alcohol… probably more than you’d like to think.
Alcohol contains 7kcal per gram – to put this into perspective, carbs & proteins are 4kcals and fats, 9kcals per gram. Alcohol is relatively energy dense, and unlike food does not contain anything beneficial (you can argue that red wine contains antioxidants but there are much better food sources), so it is often termed “empty calories.”
The caloric content of alcoholic drinks can vary significantly based on the ‘alcohol by volume’ (ABV), serving size, and additional ingredients. Here are some examples…
- Beer: 355ml bottle of beer, 5% ABV contains roughly 150-200 calories. Craft beers and higher-alcohol varieties can pack more calories.
- Wine: 148ml (small) glass of wine, whether red or white, typically contains about 120-130 calories. Sweeter wines may have slightly more.
- Spirits (e.g., vodka, rum, whiskey): A single shot of distilled spirits generally contains around 90-100 calories. Mixing with sugary beverages or syrups increases the calorie count.
- Cocktails: The calorie content of cocktails can vary significantly depending on their ingredients. A margarita can range from 200 to 400 calories, and a classic martini could have around 150-200 calories.
The calories in alcoholic beverages can add up quickly – the bar might measure your glasses, but I imagine if you drink at home, you underestimate how much you pour. If you over consume alcohol – thereby over consuming calories -, you will gain weight (if you are in an overall energy surplus).
Alcohol is also an appetite stimulant, hence why you might get the munchies when you drink. Let’s face it, when you’re drinking, you’re probably not choosing a salad to go with it Chances are you’re giving the local takeaway a call!
The good news is that you can enjoy alcohol in moderation and mindfully, allowing you to align your goals and values should you be actively trying to lose weight.
Here’s some tips…
- Be aware of the portion: Measure your drinks just like you might weigh your food. One shot can easily turn into two if you are just ‘eyeballing’ the amount.
- Choose wisely: There is so much choice out there – where possible, opt for lower-calorie options, such as light beer or dry wines, and avoid sugary mixers.
- Stay hydrated: Alternate between alcoholic drinks and non-alcoholic (zero calorie) drinks keeping yourself hydrated and reducing overall alcohol consumption.
- Limit high-calorie mixers: If you enjoy cocktails, use calorie-free mixers like soda water and opt for fresh citrus juices instead of sugary syrups.
- Be mindful of added extras: Be cautious of cream-based liqueurs and cocktails with excessive cream or sugar, as these can significantly increase the calorie count.
If you enjoy drinking alcohol socially or as a method of relaxation, to unwind at the end of a busy week, go ahead. Just be aware of the calories you are consuming, particularly if you are trying to lose weight. By making informed choices and drinking in moderation, you can still enjoy an alcoholic drink without impacting your health or goals. It’s called balance.
