Enjoying Alcohol AND Avoiding Weight Gain

Enjoying Alcohol AND Avoiding Weight Gain

Is alcohol your downfall? Whether it be seasonal festivities or just a regular night out during the year, for a lot of people their choice in alcohol could let them down. A lot of people when embarking on challenges or quick fix diets will cut alcohol completely only to binge drink after their spell of dieting and as a result, undo all their results. Why? Because alcohol has no nutritional value yet it's highly calorie dense so essentially it's empty calories that if not factored into the total daily intake goals can throw someone into a calorie surplus consuming more than they're expending. 

Our approach to alcohol? We understand the place alcohol has in festivities, socialising and the Australian culture in general. Where many people come unstuck is when one drink turns into two, three, four… or a bottle; or a weeknight drink turns into a daily ritual with little dietary compensation to counteract the effects.

The key: Balance and moderation. If you cut something entirely it won’t be long until it’s the cause of relapse. So instead learn how to incorporate it within your diet without incurring weight gain.

Our Alcohol Tips:

  1. PREPLAN: Not on the day, preferably prior. Prepare in a way that you know will ensure you stay on track, so whether that be getting your other meals ready for the day writing out a plan, limiting yourself to a number of drinks etc just plan ahead of time to stay ahead of the game.
  2. CHOOSE YOUR ALCOHOLIC BEVERAGE WISELY: So you know how many calories you need for this select the drink and number of drinks you intend having. Assess your lower-calorie options:
  • Vodka/Diet soda 65 calories a glass
  • Standard Wine 125 calories a glass 
  • Jack and Diet Coke 75 calories a glass
  • Pure blonde 105 calories a bottle 
  • Hahn super dry 120 calories a bottle
  1. MAKE WISE FOOD CHOICES FOR THE REST OF YOUR DAY:
    Alcohol doesn’t contain protein or nutrient density and also is likely to be more calories or meal equivalent to what you usually have in a sitting, so make your other meals high in protein, low in calories, and aim to get some goodness in your meals. Our suggestions:
  2. HIGH PROTEIN: Omelettes (less yolks less fat), Chobani yogurts, smoothies, Danone YoPro yogurts, protein bars, salads, light dips and water crackers, salads, light wraps, lean meats/fish and vegetables, rice cakes with deli meats and salad, fruit.
    HIGH FIBER: Fruit, vegetables, purebred bread, and rolls, be free wraps, sandwich thins, protein bars, barley wraps, legumes, and beans.

The bottom line is to understand the calorie density in your choice of beverage which STILL COUNTS, even being liquid. Our body recognises your intake on a periodic basis which is why no matter whether or not it’s the weekend or how ‘clean’ you ate during the week - your alcohol-fueled weekends or binges can counteract your dieting efforts and maybe the reason you are maintaining/not losing weight. With alcohol, just like your favourite dine out meal, chocolate, ice cream etc the key is to maintain a more balanced approach and incorporate these as part of a balanced diet as opposed to a complete blowout, enjoy it in moderation. A calorie surplus whether from junk food or alcohol will still equate to fat gain so aim to control your calorie intake and eat accordingly on the days you choose to drink.



Yours in Health & Fitness,

The Equalution Team