Can I Drink Alcohol and Still Lose Weight?

Love Wine, Beer, Vodka Tonic, Pina Coladas, or Rum and Coke? Find out my answer to: Can I drink alcohol and still lose weight?

Can I Drink Alcohol and Still Lose Weight

Life during COVID has certainly presented challenges. Many people have been turning to comfort eating and drinking to cope with our new normal which for some has led to unwanted weight gain.

Alcohol is definitely one of those topics that spark a lot of discussion in my practice. “Can I drink alcohol and still lose weight?” is one of the most common questions I’m asked on a regular basis. My answer is always the same…” It depends.”

Asking this question is akin to asking if you can eat carbs and lose weight. There are so many different types of drinks that contain alcohol and the calorie levels can be manageable or sky-high depending on what’s in it. 

First, let’s acknowledge that the 2020 Dietary Guidelines for Americans states, “If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age.” So, even if you have the ability to consume a higher calorie level, that does not mean you should spend those calories on more than 1-2 drinks per day. Just saying.

The preview of the 2020-20205 dietary guidelines recommended that men should limit alcohol to only one drink per day. Ultimately, that change was not incorporated into the final guidelines. However, there is no drawback and only potential benefit to reducing alcohol consumption to one drink per day.

Let me break down a few common favorites to help you make the best decisions for your healthy lifestyle if you choose to consume alcohol.

Can I Drink Alcohol and Lose Weight?

Stick to the simplest options!

Wine, beer, champagne and single spirits like vodka, rum, tequila or whiskey have the lowest calorie and carbohydrate counts. If your goal is weight loss and you don’t want to give up alcohol, you don’t have to. Just be mindful of your choices.

Use non-caloric mixers!

When it comes to choosing an alcoholic beverage, you want the most bang for your calorie buck, especially if you plan on having more than one! To keep calories in check, I suggest stretching your alcohol budget with non-caloric beverages like club soda or flavored sparkling water/seltzer (without any sweeteners).

Try a wine spritzer, or add some sparkling water to a single spirit like rum. Adding muddled fruit is a fantastic way to impart flavor with only a few extra calories, plus you get some fiber to boot. Think vodka with raspberries and blackberries. Or, you can freeze pureed fruit in ice cube trays and add them to your sparkling cocktail- watermelon vodka, perhaps?

If you are looking to purchase a quick sugar-free mixer without artificial sweeteners or colors I enjoy RSVP Skinnies * which are available in Baja Margarita, Maui Mai Tai, Moscow Mule and Cranberry Twist. All you need is a shot of alcohol, 1/2 cup of water, and a packet to mix over ice or in a blender. 

I also like zero-calorie Swoon Mixers * sweetened with monk fruit. They are available in Margarita, Ginger Lime and Cucumber Mint. Just mix 1/2 cup of the liquid with your shot of alcohol and ice and you are good to go. 

Fakeout warning:

Tonic water has almost the same amount of sugar as soda! 12 ounces contains 32 grams which equals 8 teaspoons! Don’t let water in the name fool you!

Pay attention when mixing diet soda with spirits!

Note: studies have shown** that when you combine diet soda with alcohol like a rum and diet cola or vodka with diet lemon/lime soda, the alcohol leaves the stomach faster than if you had used regular soda as the mixer. This means your blood alcohol level rises more rapidly even if you may not notice a difference in behavior. This is especially important for those who plan on driving!

If you or a family member has diabetes, for the most part, alcohol is not off limits. There are definitely some guidelines and the American Diabetes Association offers some “Tips to Sip By“. Definitely, check those out, and when in doubt, always ask your doctor.

Can I Drink Wine and Lose Weight?

Here are some calorie counts for popular drinks and spirits using the USDA database:

1 drink = 12 ounces  beer, 5 ounces wine or 1 1/2 ounces hard alcohol/spirits:

Watch your portions!

It’s easy to get a little generous with your pour, and if you are ordering cocktails at a bar, some of those margaritas, daiquiris, and other larger frozen drinks can contain upwards of 800 calories. Stay away from the large souvenir cups and fishbowl! And don’t assume that one can or glass equals one standard drink!

For a visual explanation of how much alcohol equates to that “one drink” equivalent, check out this video by my RD colleague, Kathleen Zelman. 

The bottom line:

Just remember, you can enjoy some alcohol and still lose weight. At the end of the day, a caloric deficit is necessary to lose weight no matter the type of eating plan you choose. I do always recommend food first as alcohol provides calories without nutrients and does come with some health risks.

If you do choose to drink, it takes a little planning to avoid impulse ordering. After all, drinking gives you the munchies so you will not only take in calories from the alcohol, but you may also lower your inhibitions and go to town on the basket of chips or bowl of nuts. If your drink comes with an umbrella, there’s a good chance it contains WAY too many calories and sugar grams for your weight control efforts.

What’s your favorite libation? Please share your tricks and ideas in the comments below:

*Amazon Affiliate links

References:
**Effects of artificial sweeteners on breath alcohol concentrations in male and female social drinkers. http://www.ncbi.nlm.nih.gov/pubmed/26507176
**Diet Soda May Be the More Dangerous Alcohol Mixer http://abcnews.go.com/Health/diet-soda-potent-alcohol-mixer/story?id=18411329