Can I drink alcohol while dieting? You may have heard that “alcohol makes you fat”, but if you keep the points in mind, you can drink it! Let’s distinguish between alcohol that makes you gain weight and alcohol that doesn’t make you gain weight, and enjoy a moderate amount of delicious alcohol while you’re losing weight.
Table of contents
- You can drink alcohol even if you are on a diet!
- Why does drinking alcohol make you fat?
- Calorie and sugar ranking of alcoholic beverages
- Be careful when dieting! Liquor that makes you fat
- It’s OK even when you’re on a diet! alcohol that doesn’t make you fat
- Tips on how to drink alcohol that doesn’t make you fat
- Enjoy alcohol while on a diet, being careful not to drink too much sugar
You can drink alcohol even if you are on a diet!
Even if you can put up with dietary restrictions during a diet, there may be some people who say, “I don’t want to put up with delicious alcohol!”
It is said that drinking alcohol makes you fat, but just because you are on a diet doesn’t mean you can’t drink alcohol at all.
Even if you are on a diet, you can drink alcohol if you pay attention to how you drink it and what snacks you eat with it! Let’s devise how to drink alcohol and how to eat snacks, and enjoy alcohol deliciously even during diet.
Why does drinking alcohol make you fat?
First of all, let’s check the reason why it is said that “drinking makes you fat”.
Because alcohol slows down your metabolism
Alcohol is metabolized in the liver, but the liver also metabolizes the three major nutrients: carbohydrates, lipids, and proteins.
If you drink too much alcohol, the liver will prioritize the metabolism of alcohol, so the metabolism of the three major nutrients will decrease. Then, the three major nutrients contained in the snacks taken with alcohol are not metabolized and are stored as fat.
Another reason is that enzymes, vitamins, and minerals are used to decompose alcohol, which slows down metabolism and makes it easier to gain weight.
Eating too much and being over calorie
According to the Ministry of Health, Labor and Welfare’s e-Healthnet ” Alcohol Energy (Calories) “, alcohol calories are called empty calories and cannot be stored in the body.
However, alcohol contains nutrients such as carbohydrates in addition to alcohol. Also, unlike food, alcohol is not chewed, so it is difficult to feel full and it is easy to overdrink.
Alcohol has the effect of increasing appetite, and drinking alcohol promotes eating. If you drink too much, the secretion of leptin, a hormone that suppresses your appetite, will decrease, so you may not be able to stop your appetite.
Alcohol has the effect of paralyzing the satiety center, and there are many fried foods and heavily seasoned snacks with alcohol.
Calorie and sugar ranking of alcoholic beverages
From here , we will introduce the calorie ranking and sugar ranking of alcohol (per 100 mL), referring to the food composition database of the Ministry of Education, Culture, Sports, Science and Technology.
- 1st place: Beer …… 40 kcal
- 2nd place: Happoshu……45kcal
- 3rd place (tie): Red wine……73kcal
- 3rd place (tie): White wine……73kcal
- 5th place: Junmaishu……103kcal
- 6th place: Shochu (type B)……146kcal
- 7th place: Plum wine …… 156 kcal
- 8th place: Shochu (Kou)……206kcal
- 9th place (tie): Whiskey …… 237 kcal
- 9th place (tie): Brandy …… 237 kcal
- 11th place: Vodka …… 240 kcal
- 12th place: Gin …… 284 kcal
- 1st place: Plum wine……20.7g
- 2nd place (tie): Happoshu……3.6g
- 2nd place (tie): Junmaishu……3.6g
- 4th place: beer …… 3.1 g
- 5th place: White wine …… 2.0g
- 6th place: Red wine …… 1.5g
- 7th place (tie): Shochu (type B)……0g
- 7th place (tie): Shochu (Korui) …… 0g
- 7th place (tie): Whiskey……0g
- 7th place (tie): Brandy …… 0g
- 7th place (tie): Vodka … 0g
- 7th place (tie): Gin …… 0g
Looking only at calories, distilled spirits such as whiskey are high in calories. However, when choosing alcohol to drink during a diet, it is important to pay attention to “sugars” rather than calories. Alcohol with a lot of sugar is not only high in calories, but it also increases blood sugar levels, making it easier to gain weight.
- Fermented alcoholic beverages made by fermenting grains, fruits, etc.
- Distilled liquor: Liquor made by heating and distilling alcohol
As mentioned above, alcoholic beverages can be broadly divided into two types: brewed alcoholic beverages and distilled alcoholic beverages. Brewed liquor contains more sugar than distilled liquor, so you should be careful when you are on a diet.
Be careful when dieting! Liquor that makes you fat
From here, we will introduce alcoholic beverages that are easy to gain weight that you should be aware of during your diet.
Beer, low-malt beer, new genre
Beer is one of the representative brewed alcoholic beverages. Alcoholic beverages such as happoshu and new genre, which are also classified as beers, have a lot of sugar, so be careful not to drink too much. Beer doesn’t have a high alcohol content, so it’s easy to drink too much.
If you drink beer while on a diet, we recommend functional beers such as zero sugar and purine cuts. You can easily buy it not only at supermarkets and liquor stores, but also at convenience stores.
Beer’s carbonation tends to stimulate your appetite, so be careful what snacks you eat with it when you’re on a diet.
If you drink wine, red wine is recommended. Red wine also contains polyphenols, which have antioxidant properties. Avoid white wine as it has a high sugar content.
Sake is an alcoholic beverage made from rice, rice malt, and water. Since it contains a lot of sugar, it is better to avoid it as much as possible during the diet.
There are different types of sake, but sake such as Nigori-zake contains a lot of sugar and tends to be high in calories, so you need to be careful.
Makgeolli, a traditional Korean alcoholic beverage, is made from rice and contains lactic acid bacteria.
Makgeolli, which contains vitamins and lactic acid bacteria, is said to be good for beauty, but be careful not to drink too much because it contains the same amount of sugar as beer.
Plum wine is a type of mixed alcoholic beverage (alcoholic drink) made by pickling unripe plums with crystal sugar in distilled liquor such as shochu.
Due to the large amount of sugar used, umeshu is characterized by its high sugar content (carbohydrates). While beer has about 3.1g of sugar per 100mL, plum wine has about 20.7g of sugar per 100mL.
It has a lot of sugar and is easy to gain weight, so it can be said that it is a liquor that you should avoid when you are on a diet.
A wide variety of cocktails, such as cassis orange and peach fizz, use sweet juices and liqueurs. These contain a lot of sugar, so if you drink a lot, you will get too much sugar.
Sweet cocktails are easy to drink like juice, and it’s easy to drink too much, so be careful.
In addition, shandy gaff made with dry ginger ale etc. is also NG. This is because even if it is dry, it may contain a surprising amount of sugar.
Just like cocktails, chuhai, a classic alcoholic drink found at convenience stores and supermarkets, is also easy to gain weight. Chu-hi is sweetened with fruit juice to make it easier to drink, and contains a lot of fructose and sugar.
It’s OK even when you’re on a diet! alcohol that doesn’t make you fat
All of the alcoholic beverages that are hard to gain weight even on a diet are distilled alcoholic beverages. People who want to enjoy delicious alcohol even while on a diet should choose from distilled liquor.
However, distilled spirits have a high alcohol content, so be careful not to drink too much.
Highball is a liquor made by dividing whiskey, which is a distilled liquor, with carbonic acid. Whiskey doesn’t contain any sugar, so it’s a drink that doesn’t make you fat.
However, if you choose something with sugar in the split, it will be easier to gain weight. Ginger ale and cola contain a lot of sugar, so mix them with sugar-free crackers.
whiskey or vodka
Whiskey and vodka do not contain sugar, so whether you drink it on the rocks, straight, or with water, there is no sugar.
Gin is a sugar-free alcoholic beverage. However, as with highballs, you need to be careful with what you break.
“Gin and tonic” is a liquor made by mixing gin with tonic water, but tonic water is not just carbonated water. Because it contains sugar.
Shochu is an alcoholic beverage made from carbohydrates such as rice, potatoes, and barley, but since the sugar content is cut during the distillation process, it does not contain any carbohydrates, making it an alcoholic drink that is suitable for those on a diet.
Raw lemon sour
Fresh lemon sour made with spirits (distilled liquor) as a base is also recommended during dieting. Among fruits, lemons have a low sugar content.
Choose lemon juice-squeezed lemon juice, as lemon syrup contains sugar.
zero sugar beer
Beer is also OK as long as it is a functional beer with zero sugar.
Many manufacturers are now offering zero sugar products, so it would be a good idea to check the taste, calories, purines, etc. and find the one you like.
Tips on how to drink alcohol that doesn’t make you fat
From here, we will introduce the points of how to drink alcohol that does not make you fat.
When you really want to drink beer or sake, adjust with meals
If you really want to drink alcohol with a lot of sugar, such as beer or sake, adjust your intake with meals. For example, if you drink beer or sake at night, you can cut out carbohydrates such as white rice for dinner.
If you plan to drink alcohol in advance, it is OK to calculate and adjust from the total calorie intake for the day.
Choose protein and fiber snacks
Snacks are indispensable when it comes to alcohol, but eating too much can cause weight gain.
When it comes to “getting fat from alcohol”, it is often the snacks you eat together that make you fatter than the alcohol itself, so you need to be careful about what you eat with alcohol.
Start with veggie first, starting with vegetables that are rich in fiber, then protein. Snacks that contain a lot of protein include sashimi, chicken tenders, cold tofu, and dashimaki tamago.
choose tea break
When you drink alcohol while on a diet, you need to be careful with splits. Sweets such as tonic water contain added sugar, so drinking too much can make you fat.
For those who find water and water to be bland, we recommend drinking sake mixed with tea such as green tea, black tea, oolong tea, or brown rice tea. There are many different kinds of Ochawari these days, so you might find your favorite if you try a lot.
Consume dairy products before drinking alcohol
Consuming dairy products coats the stomach, making it difficult for alcohol to be absorbed. Considering that you are on a diet, sugar-free yogurt is recommended.
drink water with alcohol
When you drink alcohol, make sure to drink water as well. Drinking the same amount of water as alcohol will dilute the alcohol concentration in your blood and make you less likely to get drunk.
Since alcohol is a diuretic, it can lead to dehydration, so it is important to drink plenty of water. Drinking water with alcohol is called a chaser, and it helps prevent hangovers.
drink in moderation
The most important thing when drinking alcohol is to drink in moderation. Alcohol not only increases your appetite, but it also dulls your judgment and leads to further drinking and overeating.
Also, drinking too much puts a burden on the liver and increases the risk of lifestyle-related diseases. According to the Ministry of Health, Labor and Welfare’s ” Health Japan 21 “, the average amount of alcohol consumed by Japanese people with normal alcohol metabolism is about 20g of pure alcohol per day.
This means 1 medium bottle of beer (500mL), 1 double glass of whiskey or brandy (60mL), and up to 120mL of red wine.
Enjoy alcohol while on a diet, being careful not to drink too much sugar
Even if you are on a diet, you can drink alcohol if you are careful about how you drink it. Brewed beverages such as beer, wine, and sake tend to be high in carbohydrates, so it’s a good idea to choose distilled spirits that don’t contain carbohydrates.
However, even in the case of distilled spirits, you need to be careful with splits. Some of them contain sugar, so it is important to choose sugar-free warimono.