Here's something most nutritionists won't tell you: alcohol does not make you store more fat.
It's one of many myths about booze and tied to why people struggle to find a happy medium between having a social life and gaining weight.
In fact, research suggests that the relationship between alcohol consumption and fat loss is fairly simple. One alcoholic drink at dinner isn’t enough to blow your diet, but a 2015 study from Current Obesity Reports says that three drinks a night could easily derail progress.
While 3 drinks per day might seem a little aggressive for some, the bigger point is that the range (1 drink to 3 drinks per day) makes it hard to know the sweet spot where you can still have alcohol and stay fit.
Let's change that. If you want to stay lean and still enjoy your adult beverages, we did the work at the bar -- and in the lab -- to consider what you drink (and how you eat after you drink), to outline the best way manage your drinking without overthinking the process.
The Alcohol Threshold
Researchers have found that light-to-moderate alcohol intake—at most two drinks a day for men and one for women—is less likely to be a risk factor for obesity than heavy drinking (defined as four drinks a day for men and more than three for women, which has been more consistently linked with an expanding waistline).
While it’s easy to suggest "alcohol and fat loss" are a bad couple, weight gain is a complex combination of factors, says Marisa Moore, Registered Dietitian Nutritionist of Atlanta and founder of Marisa Moore Nutrition.
Weight gain can be attributed to many factors such as gender, activity, total food intake, genetics, and the amount of alcohol consumed.
When it comes to how your body stores fat, excess calories lead to increased fat storage. Other factors matter, but, calories are still what needs to be controlled most for you to lose weight or prevent weight gain.
So, the goal then becomes understanding how to drink and not trigger the changes that make your metabolism and hunger function the way it normally does.
Alcohol and Fat Loss 101
Your body has an internal system that helps regulate how much you eat. But, there are many triggers that can short-circuit those controls, such as sleep deprivation (when you don't sleep enough, you're more likely to crave endless amounts of food).
Alcohol appears to reduce satiety signals that help you eat less. You experience this in real life with poor food choices, like that super-sized burrito at 3 am, or feeling a stronger desire to consume foods you normally wouldn't eat when sober.
And that's just the beginning. Alcohol also raises dopamine and lowers serotonin; these neurotransmitters play an important role in controlling your hunger and cravings. And, alcohol also disrupts your sleep, which means the following day you're also more likely to desire and crave more food (and more calories).
What Alcohol is Best for Weight Loss?
Whether you drink mezcal or mojitos, all drinks have calories. Alcohol contains 7 calories per gram, which means it's more caloric than protein and carbs (those have 4 calories per gram) and less caloric than fat (9 calories per gram). But, when you add mixers like tonic water it can add 150 empty calories or more per drink.
While many people argue that wine is much better for you (from a fat loss perspective), there's not much difference. A 5-oz glass is about 120 calories, whereas the average beer will run anywhere from 100-150 calories per 12-ounce serving.
The difference is small enough that if you’re going apples to apples, one glass to one beer, your body won’t notice a difference.
But, if the main goal is to reduce the triggers that make you eat more, beer is actually the superior choice.
Beer lowers cortisol, which means it can temporarily reduce hunger. It's why drinking beer oftentimes leaves you feeling so full. You might not like the bloated feeling, but you perceive is as worse than it is. That bloat might prevent you from drinking or eating more.
On the other hand, red wine raises cortisol and stimulates your appetite. And mixed drinks, partially because of the addition of sugar, makes you even hungrier.
Drinking Alcohol While Achieving Fat Loss: 4 Rules to Follow
To keep alcohol from slowing down your active and healthy lifestyle, here are a few tips that will help you navigate what to drink, how much to drink, and what to eat when you drink.
1. Think in Ounces, Not Drinks
According to the Centers for Disease Control (CDC), one alcoholic beverage is defined as a 12-ounce beer, 5-ounce glass of wine or 1.5-ounce of liquor. Here's your quick guide to average calories per drink (notice the serving size)
- 12 ounces beer = 150 calorie
- 12 ounces light beer = 100 calories
- 5 ounces wine (red) = 125 calories
- 5 ounces wine (white) = 120 calories
- 3 ounces sake = 115 calories
- 1.5 ounces liquor (80 proof, or 40 percent alcohol) = 100 calories
2. Watch the Wine
Wine is a drink that’s usually incorrectly poured and calories can quickly stack up. There are roughly five glasses of wine in a 750-ml bottle, so serve with a fifth in mind. Not to mention, as we discussed above, the more wine you drink (compared to beer), the more likely you are to battle insatiable post-drinking hunger.
3. Opt for Low-Sugar Drinks
The American Heart Association recommends no more than 24 grams of added sugar (roughly 6 teaspoons) for women and 36 grams (9 teaspoons) for men per day. If you’re not thinking about it, it’s easy to forget calorie content and consume 24-36 grams of sugar in one drink. For instance, a 12-ounce frozen margarita has about 680 calories and 156 grams of sugar. Yeah. That's not a typo.
The goal is to reduce total added sugars from all sources, and drinks fit into that, Moore says. If you’re a wine lover, go for low-calorie by making it a spritzer to cut the calories in half, or opt for a lower-alcohol wine (ABV), which has fewer calories than higher-alcohol wines. Mixed drinks typically pack more added sugar and calories.
4. Eat Protein
When including alcohol at meals, eat fewer carbs and fat, and stick to lean protein (poultry, most fish, lean cuts of beef like sirloin or filet, seafood, or lentils) and veggies. You'll ramp up the metabolic qualities of the meal (burn more calories), feel fuller (so you are less likely to go crazy post-drinking), and limit the likelihood of storing extra calories (from fat and carbs).