If you know you are going out with friends and you are likely to drink alcohol, plan for what you think you will drink, and how many calories you should keep aside from your daily calorie intake so it does not affect your progress. Set yourself an alcohol budget at or below 200 calories and make sure you stick to it!
TRACK YOUR ALCOHOL INTAKE
Educate yourself on the number of calories contained in alcohol. When accounting for alcohol, it is best to “take these calories” from your carbohydrate calories, rather than protein or fat, as carbohydrates are a non-essential macronutrient. You will be able to find almost all alcoholic beverages in a food tracking app like MyFitnessPal.
ALTERNATE BETWEEN AN ALCOHOLIC BEVERAGE AND WATER
Alcohol has a diuretic effect – it acts on the kidneys to make you pass more fluid than you take in – which is why you need to go to the toilet so often when you drink. As a result, we can become dehydrated quite quickly. By making sure you drink a large glass of water between each alcoholic beverage, you will help your body to stay hydrated.
AVOID HIGHER CALORIE MIXED DRINKS
Cocktails are often the worse culprits here. You may be surprised to know just how many calories are in ONE of these alcoholic drinks – more calories than 1-2 meals worth of food!
Avoid these high-calorie cocktails and mixed drinks and choose soda water or a diet soft drink as a mixer to reduce calories.
CHOOSE LOWER CALORIE ALCOHOL ALTERNATIVES
Be smart with your choice of alcohol. The following are better choices to make:
• Red or white wine: 150ml – 125 calories, 4g carbohydrate
• Light beer: 350ml – 100 calories, 5g carbohydrate
• Champagne: 150ml – 100 calories, 1g carbohydrate
• Vodka, whiskey, rum or gin: 45ml – 96 calories, 0g carbohydrate
Drink responsibly! Don’t just slam down drink after drink. Take the time to enjoy your alcoholic beverage. As a result, the drink will last longer, and you will consume less over time!