Can I drink alcohol and still lose weight?

Aug 31

3 min read

The quest for weight loss often feels like a balancing act. We know that calorie consumption and expenditure are key to losing weight, but life’s little pleasures—like enjoying a glass of wine or a cocktail—can complicate things. So, is it possible to drink alcohol and still shed those extra pounds? Let’s explore the interplay between alcohol consumption and weight loss, including how alcohol impacts the way your body processes other nutrients.

Understanding Alcohol and Calories

Alcohol contains calories—specifically, 7 calories per gram, which is almost as calorie-dense as fat (9 calories per gram). Unlike carbohydrates and proteins, which provide essential nutrients, alcohol primarily offers "empty" calories. This means that these calories don’t contribute to your nutritional needs to support bodily functions.

The Body’s Priority: Processing Alcohol First

Despite there not being an nutritional value to alochol, when you consume it, your body prioritizes processing ethanol—the type of alcohol found in beverages—over other nutrients. This is because ethanol is a toxin, and your liver works to break it down and eliminate it from your system. Here's how this process impacts your metabolism and fat storage:

Alcohol Metabolism Takes Precedence

Your liver breaks down ethanol into acetaldehyde, a highly toxic compound, which is then further metabolized into acetate before eventually being used for energy or converted to fat. During this process, your liver focuses on dealing with ethanol, temporarily sidelining the metabolism of fats, carbohydrates, and proteins. This means that while your body is busy processing alcohol, it is less effective at burning stored fat and other nutrients.

Disruption of Fat Metabolism

When alcohol is being metabolized, the process of burning fat is paused. Instead of converting fat into energy, your body stores it. The excess calories from alcohol are more likely to be converted into fat and stored, rather than being used as immediate energy. This shift can lead to weight gain, especially if alcohol consumption is frequent and excessive.

Impaired Nutrient Processing

Alcohol consumption can also impair the digestion and absorption of other macronutrients. When ethanol is present, your body prioritizes its metabolism, which can lead to the inefficient processing of carbohydrates, proteins, and fats. Consequently, these macronutrients might be more likely to be stored as fat rather than being used for energy or bodily functions.

Strategies for Enjoying Alcohol While Losing Weight

Mind Your Portions

The simplest way to keep alcohol from sabotaging your weight loss efforts is to control portion sizes. Opt for a single serving rather than a large glass or multiple drinks. For example, choose a small glass of wine instead of a large one, and be mindful of the calorie content of your drinks.

Choose Lower-Calorie Options

Some alcoholic beverages are lower in calories than others. Light beers, dry wines, and spirits mixed with calorie-free mixers (like soda water) can be better choices. Opting for a vodka soda with a squeeze of lime, for example, can be a lower-calorie alternative to sugary cocktails.

Balance Your Calories

If you plan to enjoy a drink, adjust your daily calorie intake accordingly - but keep in mind to still prioritize your nutritional needs first. If you have a 150-calorie beer, reduce your calorie consumption from other sources to stay within your weight loss goals. Planning your meals and snacks around your drink can help you manage your overall calorie intake.

Drink in Moderation

Moderation is key. Keep in mind that this not only means how many drinks you have in one day, but also how many days a week you drink. Be honest with yourself about your current drinking habits and see if there's any small tweaks you can make to support your weight loss and health goals.

Stay Hydrated

Alcohol can dehydrate you, which can be mistaken for hunger or lead to overeating. Make sure to drink plenty of water throughout the day and alongside your alcoholic beverages to stay hydrated and curb excessive snacking. Rule of thumb: for every alcoholic drink, have a glass of water.

Eat Before You Drink

Having a nutritious meal or snack before drinking can help control your appetite and reduce the likelihood of making poor food choices. Foods high in protein and fiber can be particularly effective in keeping you satisfied.

Be Mindful of Late-Night Drinking

Drinking alcohol late at night can disrupt your sleep, which negatively impacts weight loss. Additionally, late-night drinking often leads to late-night snacking and lower quality sleep - both of which negatively impact weight loss efforts. Try to limit your alcohol consumption to earlier in the evening to avoid these pitfalls.