It’s no lie that alcohol and weight loss goals generally don’t mix. And, if we’re being honest, there really are many reasons to reduce, or even give up, alcohol from our diets and social habits.
On the other hand, having a glass of wine, or whatever your drink of choice may be, is also a cherished pastime. It’s a conduit for connecting with friends, and is infused into most of our social gatherings. But, can you lose weight without giving up wine?
Word on the street is that alcohol messes with your metabolism. Big time! There’s a reason why they call it a “beer belly”. While that’s true to some extent, according to some studies , we shouldn’t freak out about it just yet.
When alcohol is consumed, it is absorbed into the blood from the stomach and intestines. Then two main enzymes in the liver begin to metabolize it.
Alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH) go to work in breaking apart the alcohol molecule so that it can eventually be eliminated from the body, as it cannot be stored.
Because of this, it becomes a priority for your metabolism.
In other words, it moves to the front of the metabolic line when it’s consumed. Even if you’ve consumed food (that contain nutrients like fats, proteins and other carbs) along with it. In turn, that slows the breakdown of fats (lipolysis), and the digestion of any other nutrients.
The good news is that postponing those digestive processes doesn’t necessarily equal imminent weight gain. It’s just that the biochemical pathways don’t work as efficiently with alcohol on board. So you just might be able to lose weight without giving up wine!
But, the fact is that no matter how much alcohol a person consumes, the body can only metabolize a certain amount of alcohol every hour.
There are certain factors that can determine what an individual’s absorption rate is – and how quickly they’re going to feel the effects.
According to the Clinical Liver Disease Journal :
So, while it’s somewhat of a relief that alcohol itself isn’t the entire problem, it’s the high calorie count. Especially when combined with sugary mixers, and a tendency to overeat when imbibing that usually keeps us in the resistant weight loss zone.
But, there is hope as it IS possible to get ahead in your weight loss goals, even if you choose not to give up your wine!
Here are a few tips for making it happen. You’ve heard it a million times, but MODERATION really is key when it comes to alcohol consumption.
If your goal is weight loss, the best drink to enjoy will be a lower calorie, lower sugar, and lower carb one that will have a more minimal impact on your overall daily nutrition – and your bottom line!
For wine lovers: the best wine for weight loss is dry wine like Pinot Grigio, Sauvignon Blanc, Pinot Noir, and Merlot, or a very dry sparkling white wine. Sweet wines (like Port or Ice wine) have significantly higher calorie and sugar or carb counts.
You can see just by shaving off a couple of drinks per week how the reduction in calories (and alcohol + sugar) could really add up… in the right direction!
Indulging in a few alcoholic drinks when you’re out with friends can help you appreciate the occasion more than when you’re just mindlessly drinking wine on the couch on a Tuesday night! (Not pointing any fingers!)
Alcoholic drinks are often referred to as “empty” calories, meaning that they provide you with calories (sometimes overflowing with them!), but very little nutrients. That’s why we came up with a cocktail that’s actually got a little something more under the hood!
Ginger BuchKa Cocktail
Ingredients
3 oz ginger-flavoured kombucha (look for low sugar variety)
1½ oz vodka (or other clear hard liquor OR see mocktail substitutions)
Juice of ½ lime
Stevia for sweetness
Pinch of Himalayan pink salt
Lime wedge
Preparation
Combine vodka, lime juice, and stevia in an ice-filled highball (tall) glass.
Top with kombucha and garnish with a lime wedge or squeeze it into drink.
For a “mocktail”, omit vodka and add additional 1½ oz kombucha or seltzer water in its place. OR for a really lip-puckering substitution, add in ½ oz unpasteurized apple cider vinegar + 1 oz kombucha or seltzer water.
REFERENCES
National Institute on Alcohol Abuse and Alcoholism: Alcohol Metabolism – An Update
Clinical Liver Disease Journal (Nov 2013): Alcohol Metabolism
Health Psychology Journal (May 2016): Alcohol’s acute effect on food intake is mediated by inhibitory control impairments
NYTimes.com (March 2017): Do We Need To Give Up Alcohol To Lose Weight? Not Necessarily.
Nutrition Action (December 2017): Which Alcohol Packs the Most and Least Calories
Healthline: How Does Alcohol Affect Weight Loss?
Scientific American: Enzyme Lack Lowers Women’s Tolerance for Alcohol
The post Can I Lose Weight Without Giving Up Wine appeared first on No Limits Fitness.
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