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:
- 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.
- 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
- 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:
- 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.