We’re already into October now (shocking, I know) and with the annual ‘Stoptober’ campaign returning I supposed it would be a good time to discuss alcohol a little more.
The what
When most people start to watch what they’re eating, the focus tends to be put on food, but drinks contain calories too (some pretty substantial ones). Alcohol in particular is densely packed with energy/ kcals.
Each gram of alcohol has 7 calories and unlike carbs, fats and proteins the calories from alcohol have no nutritional value. These are often called ‘empty calories’ because they can’t be used as a direct energy source and have no nutritional value so have no real use to the body.
Humans do not digest alcohol efficiently
Though there are lots of factors that affect how your body processes alcohol, including gender, body fat percentage and age, the average adult can only process one drink per hour.
If you drink more than this your liver will focus on processing the alcohol rather than breaking down the carbs, proteins and other nutrients; these calories will be stored as fat instead of being used as energy.
Not all beverages are created equally
I’ve already mentioned that each gram of pure alcohol has 7 calories but some beverages, especially cocktails, may also contain ice cream, fruit juice, soda and other sugary ingredients that increase their calorie count.
Here are a few example of how drinks can stack up
- Single vodka & soda: 64 calories
- Average glass of white wine: 120 calories
- Average glass of red wine: 125 calories
Pint of beer : 180-220 calories
- Single gin and tonic: 110 calories (opt for diet tonic to bring down to 52 calories)
- Single rum and cola: 150 calories (opt for diet coke to bring down to 70 calories)
- An espresso martini: 302 calories
- A pina colada: Up to 650 calories!
- Mojito: 242 calories
So can you drink alcohol and still be healthy?
A lot of people can be shocked when they find out how many calories are in their drink of choice. Should you cut it out completely, have a glass a day or have the occasional social drink?
That all depends on your goals so have a think now… Are you hoping to lose a lot of weight very quickly? Do you want a very low body fat %? Can you stop at just 1 drink, or? Or does it always lead to a binge? Are you just trying to lose some weight and feel better about your body?
If your goal is to lose a lot of weight fast or reach a specific body fat %, I suggest at least for now to cut it out as much as you can. If you find it hard to stop at one drink then try to stay away at least for a little while.
For most of you reading this I’m going to assume you’re simply trying to look and feel better.
If that’s the case, then please don’t feel you must cut something out you enjoy. Continue to have a drink in moderation and be sure you keep tracking your progress because if you’re still getting results then just keep doing what you’re doing.
…..
Yes I’m a personal trainer; and if you know me you’ll know I love the gym and eat pretty well 90% of the time, BUT I also enjoy the occasional alcoholic beverage. I love a fancy gin and tonic with the girls and have always enjoyed a pint at the local pub.
I say be smart but make sure you still have fun. Drinking isn’t ‘good’ for you but neither is a lot of other things we still all do!
