Let’s be honest, alcohol exists in our lives and is – most of the time – a way to get rid of the tiredness of everyday life and have fun.

Of course, in large quantities and without any control at all, we have to be careful, but the literature has repeatedly mentioned the multiple health benefits of red wine consumption.

To the question of whether alcohol will make you fat and, depending on your goals, whether you can consume alcohol while losing weight, the answer is both yes and no.

The relationship between alcohol and weight loss

Alcohol provides the human body with 7 kcal/ml, and the literature states that it can affect body weight significantly. Studies positively correlate regular alcohol consumption with weight gain and body composition change, especially when consumption is high, i.e. more than 2 glasses/day for men and more than one glass/day for women.

The mechanism is not complicated, as a glass of alcohol can escape significantly in calories, especially when it is accompanied by juices, soft drinks, sugar, honey or syrups, which are mainly found in various cocktails.

However, even 3 glasses/day of a simple drink (gin, vodka, whiskey) can add a healthy adult around 250-500 calories depending on the alcohol content.
In fact, no drink is more “diet” compared to another. What makes the biggest difference is the amounts consumed, the combination of alcohol and sugars found in drinks, or when alcohol is consumed with food, thus inhibiting weight loss, potentially causing weight gain.

How your body handles alcohol

The calories in alcohol, although they can cause weight change, are not the only possible factor to blame. Also important is the metabolic priority that the body gives to alcohol (in relation to carbohydrates and fats) which causes the increase. The body wants to process alcohol before anything else, which has been shown to create a metabolic environment, with high levels of fat in the bloodstream and inhibition of fat burning. Almost, the opposite environment of what the body creates after exercise.

What to watch out for

Although this may sound a little paradoxical, there are benefits to alcohol. Moderate alcohol consumption (1 drink/day for healthy women and 2 drinks/day for healthy men) raises “good” cholesterol (HDL), while studies show that people who drink two drinks a week live longer.

  • Pay attention to the serving size. It is quite another to consume a glass of wine, and quite another to drink the entire bottle.
  • Avoid cocktails. This way you will minimize the calories in half. Make margaritas with lime juice, use sugar-free carbonated drinks and avoid adding salt, sugar, syrups, etc.
  • Think smart. If you’re looking to lose weight, it’s a good idea to have a comprehensive plan. Therefore, consult your nutritionist to include some amounts of alcohol in your diet without depriving yourself or increasing your weight.
  • Drink in moderation. You’ve heard it before, but it bears repeating. Reducing the number of drinks you consume each week can help you reach your weight loss goals sooner.
  • Know the number of calories. This doesn’t mean you should start counting calories, in fact, counting calories isn’t necessarily the key to weight loss and can lead to very limited eating habits and behaviors. But having an idea of ​​the lowest-calorie drinks and alcohol options will help you choose smarter.

Drinks with the fewest calories:

Some types of alcohol with the fewest calories per serving, according to the National Institutes of Health (NIH).

  • Gin, Rum, Vodka, Whiskey, Tequila: 97 calories per 45ml
  • Brandy, Cognac: 98 calories per 45ml
  • Champagne: 84 calories per 120ml
  • Red wine: 125 calories per 145ml