When it comes to weight loss, many of us think we need to sacrifice our social lives and say goodbye to our favorite cocktails. But what if we told you that you can enjoy a drink or two while still achieving your weight loss goals? The key is to choose the right drink that won’t sabotage your diet. In this article, we’ll explore the best alcohol for weight loss, debunk some myths, and provide you with the knowledge to make informed choices at your next happy hour.
The Truth About Alcohol and Weight Loss
Before we dive into the best drinks for weight loss, let’s talk about the elephant in the room: the calories. Yes, alcohol contains calories, and those calories can add up quickly. However, research suggests that moderate alcohol consumption (defined as up to one drink per day for women and up to two drinks per day for men) may not be as detrimental to weight loss as we once thought.
In fact, a 2019 study published in the Journal of the Academy of Nutrition and Dietetics found that moderate drinkers who followed a weight loss program were just as likely to lose weight as non-drinkers. The key, of course, is moderation.
The Impact of Calories on Weight Loss
When it comes to weight loss, calories are king. To lose weight, you need to create a calorie deficit, meaning you consume fewer calories than your body burns. This can be achieved through a combination of diet, exercise, and lifestyle changes.
Now, when it comes to alcohol, the calorie content varies greatly depending on the type and brand. Here’s a rough estimate of the calorie count for some popular drinks:
- Beer: 150-200 calories per 12 oz serving
- Red wine: 125-150 calories per 5 oz serving
- White wine: 100-125 calories per 5 oz serving
- Vodka (1.5 oz serving): 96 calories
- Gin (1.5 oz serving): 110 calories
- Rum (1.5 oz serving): 97 calories
- Whiskey (1.5 oz serving): 97 calories
- Margarita: 200-300 calories per serving
- Cosmopolitan: 150-200 calories per serving
As you can see, the calorie count can add up quickly, especially if you’re drinking multiple servings or enjoying cocktails with high-calorie mixers.
Mixers and Additives: The Hidden Calorie Culprits
When it comes to cocktails, the mixer can often be the biggest calorie culprit. Take, for example, a piña colada. The combination of pineapple juice, coconut cream, and rum can result in a drink that’s upwards of 300 calories.
Other common mixers that can sabotage your diet include:
- Tonic water (around 100 calories per serving)
- Soda (around 100-150 calories per serving)
- Fruit juices (around 100-150 calories per serving)
- Cream (around 50-100 calories per tablespoon)
So, what’s the best way to enjoy a drink while keeping your calorie count in check?
The Best Drinks for Weight Loss
When it comes to choosing a drink for weight loss, there are a few key factors to consider:
- Low calorie count: Look for drinks with fewer than 100 calories per serving.
- Low sugar content: Opt for drinks with natural sweeteners or no added sugars.
- Moderate ABV: Choose drinks with a lower alcohol by volume (ABV) to minimize calorie intake.
With those factors in mind, here are some of the best drinks for weight loss:
- Vodka Soda: With a calorie count of around 96 calories per serving, vodka soda is a low-calorie option that’s perfect for those looking to lose weight. Just be sure to choose a sugar-free soda like Diet Coke or seltzer water.
- Dry Red Wine: A 5 oz serving of dry red wine contains around 125 calories. Plus, red wine contains antioxidants and has been shown to have potential health benefits when consumed in moderation.
- Gin and Tonic: A classic gin and tonic made with a sugar-free tonic water contains around 110 calories per serving. Look for a gin with a low ABV to minimize calorie intake.
- Sparkling Water with a Twist: For a zero-calorie drink, try adding a twist of lemon, lime, or orange to a glass of sparkling water. You can also add a splash of low-calorie juice like grapefruit or cranberry for flavor.
The Worst Drinks for Weight Loss
While we’ve highlighted some of the best drinks for weight loss, there are some drinks that you should avoid if you’re trying to shed pounds. These include:
- Margaritas: With a calorie count of around 200-300 calories per serving, margaritas are a diet-busting drink. The combination of tequila, lime juice, and triple sec can add up quickly.
- Piña Coladas: As we mentioned earlier, piña coladas are a calorie bomb. With a combination of rum, pineapple juice, and coconut cream, this drink can easily exceed 300 calories per serving.
- Energy Drinks: Energy drinks like Red Bull and Rockstar are high in sugar and calories, making them a poor choice for those trying to lose weight.
How to Enjoy Your Drink While Still Losing Weight
So, you’ve chosen a low-calorie drink, but how do you enjoy it while still losing weight? Here are some tips:
- Eat a healthy meal or snack beforehand: Pairing your drink with a healthy meal or snack can help you feel full and avoid overeating later.
- Choose snacks wisely: Opt for low-calorie snacks like nuts, veggies, or protein-rich snacks like hard-boiled eggs or Greek yogurt.
- Drink water in between: Drinking water in between drinks can help you stay hydrated and reduce overall calorie intake.
- Avoid drinking on an empty stomach: Drinking on an empty stomach can lead to poor food choices later, so be sure to eat something before or with your drink.
Conclusion
When it comes to weight loss, it’s all about balance. You can enjoy a drink or two while still achieving your weight loss goals, as long as you make informed choices. By opting for low-calorie drinks, avoiding high-calorie mixers, and making healthy choices, you can have your cake and eat it, too (or, in this case, drink it).
Remember, the key is moderation. So go ahead, enjoy a vodka soda or a glass of dry red wine, and toast to your weight loss journey!
What is the best low-calorie cocktail for weight loss?
The best low-calorie cocktail for weight loss is a vodka and soda water with a squeeze of lime. This drink is low in calories, with approximately 96 calories per serving. The vodka provides a slight buzz without adding any extra sugar or calories, while the soda water helps to keep you hydrated.
It’s also important to keep in mind that portion control is key when it comes to drinking and weight loss. Even low-calorie drinks can add up in calories if you’re consuming multiple servings in one sitting. Be mindful of your drinking habits and try to stick to one or two drinks per night.
Can I still lose weight if I drink wine occasionally?
Yes, you can still lose weight if you drink wine occasionally. Wine can be a part of a healthy weight loss diet as long as you’re mindful of the calorie intake. A 5-ounce serving of wine typically contains around 125 calories. To keep calories in check, try to limit your wine consumption to one serving per day or alternate between wine and water throughout the evening.
It’s also worth noting that some wines are lower in calories than others. For example, dry wines like Pinot Grigio or Sauvignon Blanc tend to be lower in calories than sweet wines like Riesling or Moscato. If you’re watching your calorie intake, opt for a dry wine and be mindful of your portion sizes.
Is it better to drink beer or liquor for weight loss?
When it comes to weight loss, liquor is generally better than beer. Beer tends to be high in calories and carbohydrates, which can hinder weight loss efforts. A single 12-ounce serving of beer contains around 150-200 calories, depending on the brand and type. Liquor, on the other hand, contains fewer calories and carbohydrates.
However, it’s important to note that liquor can still be high in calories if you’re not careful. Many mixed drinks, such as margaritas or cosmopolitans, contain sugary mixers that can add up in calories quickly. To keep calories in check, opt for a low-calorie mixer like soda water or try drinking your liquor neat.
Can I lose weight if I drink every day?
While it’s possible to lose weight if you drink every day, it’s generally not recommended. Drinking every day can lead to a high calorie intake, which can hinder weight loss efforts. Additionally, excessive drinking can lead to poor food choices and decreased motivation to stick to a healthy diet and exercise routine.
If you do choose to drink every day, try to keep your calorie intake in check by opting for low-calorie drinks and being mindful of your portion sizes. It’s also important to prioritize healthy food choices and regular exercise to help offset the calories consumed from drinking.
Will drinking water before drinking alcohol help with weight loss?
Yes, drinking water before drinking alcohol can help with weight loss. Drinking water can help to suppress appetite and reduce cravings for unhealthy snacks, which can be beneficial for weight loss. Additionally, drinking water can help to slow down the rate at which you consume alcohol, reducing the likelihood of overconsumption and poor food choices.
Drinking water before drinking alcohol can also help to reduce the negative effects of drinking on the body. Dehydration can exacerbate hangover symptoms like headaches and fatigue, and drinking water can help to combat these effects.
Can I still lose weight if I drink on the weekends?
Yes, you can still lose weight if you drink on the weekends. While it’s ideal to limit drinking to special occasions or skip it altogether, it’s not realistic for many people. The key is to make healthy choices during the week and try to offset the calories consumed from drinking on the weekends.
To do this, focus on making healthy food choices and getting regular exercise throughout the week. This can help to balance out the calories consumed from drinking on the weekends. Additionally, try to make healthier drinking choices, such as opting for low-calorie drinks or limiting your intake to one or two servings.
Will drinking diet mixers help me lose weight?
Drinking diet mixers may seem like a healthy alternative to regular mixers, but they can still hinder weight loss efforts. While diet mixers are lower in calories, they can still lead to overconsumption of alcohol, which can increase cravings for unhealthy snacks and decrease motivation to stick to a healthy diet and exercise routine.
Additionally, some diet mixers contain artificial sweeteners, which can be detrimental to overall health. Instead of relying on diet mixers, try to opt for low-calorie drinks like vodka and soda water or dryer wines like Pinot Grigio. These drinks are lower in calories and can help support weight loss efforts when consumed in moderation.