There are calories in alcohol… just sayin’

Aug 9, 2023 | Emily's Blog

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…

  1. 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.
  2. 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.
  3. Stay hydrated: Alternate between alcoholic drinks and non-alcoholic (zero calorie) drinks keeping yourself hydrated and reducing overall alcohol consumption.
  4. 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.
  5. 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.

Stories from Instagram

The health halo.

All food contains calories regardless of how “healthy” they are.

You can (and probably should) still eat these foods, but just be aware of portion sizes *if you are actively trying to lose weight* Enjoy them. 

YOU NEED CALORIES BECAUSE THEY GIVE YOU ENERGY. AND YOU NEED FOOD BECAUSE IT COMES WITH BENEFICIAL NUTRIENT SO YOU CAN SURVIVE & THRIVE.

Was this helpful??

Ps. Eat your veg. 

#nutrition #health #food #foodie #nutritiontips #balance #nourishyourbody #eattherainbow #wellbeing #fitness

The health halo.

All food contains calories regardless of how “healthy” they are.

You can (and probably should) still eat these foods, but just be aware of portion sizes *if you are actively trying to lose weight* Enjoy them.

YOU NEED CALORIES BECAUSE THEY GIVE YOU ENERGY. AND YOU NEED FOOD BECAUSE IT COMES WITH BENEFICIAL NUTRIENT SO YOU CAN SURVIVE & THRIVE.

Was this helpful??

Ps. Eat your veg.

#nutrition #health #food #foodie #nutritiontips #balance #nourishyourbody #eattherainbow #wellbeing #fitness
...

Stress free fat loss.

It can be done.

Think *sustainability* 

Don’t go too low too quick, you’ll just feel too hungry.

Choose satiating foods with plenty of variety. Health matters.

Don’t sweat the small stuff. You control what you eat, the food doesn’t control you. You can make things work regardless of the situation. 

Ok… that’s multiple reasons.

And if you need help, give me a shout.

#nutrition #health #food #foodie #fitness #appetite #diet #fatloss #sustainability #nutritioncoach

Stress free fat loss.

It can be done.

Think *sustainability*

Don’t go too low too quick, you’ll just feel too hungry.

Choose satiating foods with plenty of variety. Health matters.

Don’t sweat the small stuff. You control what you eat, the food doesn’t control you. You can make things work regardless of the situation.

Ok… that’s multiple reasons.

And if you need help, give me a shout.

#nutrition #health #food #foodie #fitness #appetite #diet #fatloss #sustainability #nutritioncoach
...

Why does IBS flare with stress?

Need help with your eating behaviours? Drop me a DM.

#nutrition #health #stress #mentalhealth #ibs #food #foodie #fitness #psychology

Why does IBS flare with stress?

Need help with your eating behaviours? Drop me a DM.

#nutrition #health #stress #mentalhealth #ibs #food #foodie #fitness #psychology
...

Seen as it’s almost the weekend….

Let’s talk all or nothing.

Or, all or something?!

Stop striving for perfection. Just a conscious action, a choice to engage in a health behaviour is enough.

#nutrition #health #food #foodie #wellbeing #perfection #dosomething #mindset #weekend #fitness #nutritioncoach #nutritionist

Seen as it’s almost the weekend….

Let’s talk all or nothing.

Or, all or something?!

Stop striving for perfection. Just a conscious action, a choice to engage in a health behaviour is enough.

#nutrition #health #food #foodie #wellbeing #perfection #dosomething #mindset #weekend #fitness #nutritioncoach #nutritionist
...

Q: “can you reset your metabolism”

Your metabolism isn’t broken, but you do need to support it…

@danwilliams.takeyourshot 
@full_boar_sports 

#nutrition #health #metabolism #support #food #foodie #protein #fitness #bodybuilding #metabolism

Q: “can you reset your metabolism”

Your metabolism isn’t broken, but you do need to support it…

@danwilliams.takeyourshot
@full_boar_sports

#nutrition #health #metabolism #support #food #foodie #protein #fitness #bodybuilding #metabolism
...

Sorry this is a lot longer than normal but heres a bit of chocolate/sugar reduction education.

Why we can’t “just take the sugar out” of our favourite foods.

The real question is “do we even need to”?

Foods are meant to be enjoyed. Foods like chocolate are meant to be enjoyed in moderation.

The problem is never the food itself. Chocolate is delicious, as it should be.

Ps. Chocolate labelled as sugar reduced tastes like 💩 It’s not chocolate. 

Need help? DM me.

#nutrition #food #foodie #health #producttechnology #foodindustry #chocolate #sugar #diet

Sorry this is a lot longer than normal but heres a bit of chocolate/sugar reduction education.

Why we can’t “just take the sugar out” of our favourite foods.

The real question is “do we even need to”?

Foods are meant to be enjoyed. Foods like chocolate are meant to be enjoyed in moderation.

The problem is never the food itself. Chocolate is delicious, as it should be.

Ps. Chocolate labelled as sugar reduced tastes like 💩 It’s not chocolate.

Need help? DM me.

#nutrition #food #foodie #health #producttechnology #foodindustry #chocolate #sugar #diet
...

PLEASSSSEEEE stop believing everything you read!

If we keep listening to the next new big thing in dieting, we’re going to run out of things to eat. 

We didn’t get it right with grapefruits.

We didn’t get it right with cabbage soup.

Gluten free faded out. 

If we believe everything we read now, we would currently be dying from…

Carbs 🥖
Meat 🥩
Carbs 🥔
Vegetables 🥦
Processed foods 🍪
Anything cooked 🍝
Carbs 🍐
Solid foods 🍣
Anything Tim Spectre doesn’t like 🧁
Carbs 🥪
Your own gut microbiome because you ate a carb 🦠 

Instead, let’s focus on the tired & tested.

Want to lose weight? Calorie deficit. In whatever way is most sustainable for you.

Eat your fruits & vegetables (please carnivores).

Eat fibre (also, please carnivores).

Eat less saturated fat 🥓 & more polyunsaturated fats 🥑

Eat lean sources of protein 🐓 

❌DELETE anyone with extreme views that preach the removal of entire food groups.

… anyone that works in absolutes “it WILL ruin your health”

… anyone who doesn’t understand inflammation. 

Thanks.

#nutrition #health #dieting #evolution #extremeviews #facts #wellnessindustry #carbs #enjoyfood #foodie #lovelife

PLEASSSSEEEE stop believing everything you read!

If we keep listening to the next new big thing in dieting, we’re going to run out of things to eat.

We didn’t get it right with grapefruits.

We didn’t get it right with cabbage soup.

Gluten free faded out.

If we believe everything we read now, we would currently be dying from…

Carbs 🥖
Meat 🥩
Carbs 🥔
Vegetables 🥦
Processed foods 🍪
Anything cooked 🍝
Carbs 🍐
Solid foods 🍣
Anything Tim Spectre doesn’t like 🧁
Carbs 🥪
Your own gut microbiome because you ate a carb 🦠

Instead, let’s focus on the tired & tested.

Want to lose weight? Calorie deficit. In whatever way is most sustainable for you.

Eat your fruits & vegetables (please carnivores).

Eat fibre (also, please carnivores).

Eat less saturated fat 🥓 & more polyunsaturated fats 🥑

Eat lean sources of protein 🐓

❌DELETE anyone with extreme views that preach the removal of entire food groups.

… anyone that works in absolutes “it WILL ruin your health”

… anyone who doesn’t understand inflammation.

Thanks.

#nutrition #health #dieting #evolution #extremeviews #facts #wellnessindustry #carbs #enjoyfood #foodie #lovelife
...

Let’s talk about chocolate…

For anyone who didn’t know, I used to work in the food industry for product research in confectionery so I know a lot about chocolate.

Hit me with any questions!

Happy Easter 🐣 

#nutrition #health #chocolate #easter #eastereggs #confectionery #fitness #mindful #food #foodie

Let’s talk about chocolate…

For anyone who didn’t know, I used to work in the food industry for product research in confectionery so I know a lot about chocolate.

Hit me with any questions!

Happy Easter 🐣

#nutrition #health #chocolate #easter #eastereggs #confectionery #fitness #mindful #food #foodie
...

Give me strength ☕️ 

The theory is that coffee [caffeine] has been “proven” (it hasn’t) to “encourage fat storage around the mid-section” through the stimulation of adrenaline, in turn stimulating cortisol (stress hormone) release. 

In the body, every action has MULTIPLE reactions. It is the NET of these reactions that matter, i.e., do the positives outweigh the negatives or vice versa?

So yes, caffeine intake does stimulate a small increase in cortisol, but…

Caffeine intake actually promotes weight loss (or at least reduces weight gain) because it ALSO increases metabolic rate, fat oxidation, & energy expenditure, & reduces appetite. 

In addition, moderate caffeine consumption is generally associated with some health benefits e.g., reduced risk of certain diseases, improved physical & cognitive performance. 

https://doi.org/10.1080/10408398.2018.1507996.
https://doi.org/10.1146/annurev-nutr-071816-064941.

#nutrition #health #coffee #caffeine #science #bs #weightloss #fitness #exercise #appetite

Give me strength ☕️

The theory is that coffee [caffeine] has been “proven” (it hasn’t) to “encourage fat storage around the mid-section” through the stimulation of adrenaline, in turn stimulating cortisol (stress hormone) release.

In the body, every action has MULTIPLE reactions. It is the NET of these reactions that matter, i.e., do the positives outweigh the negatives or vice versa?

So yes, caffeine intake does stimulate a small increase in cortisol, but…

Caffeine intake actually promotes weight loss (or at least reduces weight gain) because it ALSO increases metabolic rate, fat oxidation, & energy expenditure, & reduces appetite.

In addition, moderate caffeine consumption is generally associated with some health benefits e.g., reduced risk of certain diseases, improved physical & cognitive performance.

https://doi.org/10.1080/10408398.2018.1507996.
https://doi.org/10.1146/annurev-nutr-071816-064941.

#nutrition #health #coffee #caffeine #science #bs #weightloss #fitness #exercise #appetite
...

One for the ladies. Just a few practical nutrition tips to help with appetite when going into peri- & menopause. 

Easier said than done so please reach out if you need additional support.

And please be aware that nutrition can be supportive when trying to reduce symptoms, but nutrition is not medicine. It can not be used as a replacement for HRT.

#nutrition #health #menopause #perimenopause #nutritionsupport #nutritioncoaching #appetite #food #foodie #protein

One for the ladies. Just a few practical nutrition tips to help with appetite when going into peri- & menopause.

Easier said than done so please reach out if you need additional support.

And please be aware that nutrition can be supportive when trying to reduce symptoms, but nutrition is not medicine. It can not be used as a replacement for HRT.

#nutrition #health #menopause #perimenopause #nutritionsupport #nutritioncoaching #appetite #food #foodie #protein
...

#girlpower and all that…

Everyone starts somewhere. The key is to start.

Be inspired. 

Feel empowered.

And one day, you’ll be the inspiration 💚

@danwilliams.takeyourshot 
@awmuscleandfitness 

#nutrition #fitness #health #inspire #girlswholift #womenwholift #bodybuilding #strength #motivation #strongwomen #muscle #workharder

#girlpower and all that…

Everyone starts somewhere. The key is to start.

Be inspired.

Feel empowered.

And one day, you’ll be the inspiration 💚

@danwilliams.takeyourshot
@awmuscleandfitness

#nutrition #fitness #health #inspire #girlswholift #womenwholift #bodybuilding #strength #motivation #strongwomen #muscle #workharder
...

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