Can You Drink Yourself Heavy?
Let’s face it—most American adults like to relax or celebrate with a drink (or two) in hand. And few give drinking a second thought because of it’s popularity as a pastime not to mention possible health perks. According to the 2010 Dietary Guidelines Advisory Committee Report, moderate alcohol intake is associated with not only a lower risk of death, but with reduced risks of both diabetes and heart disease in middle aged and older adults. But could regular intake of wine or cocktails with dinner, or beer at a ballgame sabotage you when it comes to your weight?
A recent study published in European Journal of Clinical Nutrition in 2011 found that self-reported wine and beer intake was inversely associated with body fat in women; however, intake of distilled spirits (like vodka or whiskey) was positively associated with body fat in men. In another study published in Archives of Internal Medicine in 2010, 19,000 normal weight women who consumed a light to moderate amount of alcohol gained less weight and had a lower risk of becoming overweight or obese than those who didn’t drink during the 13 year follow-up. According to the Academy of Dietetics and Nutrition, moderate alcohol intake is not associated with weight gain, although heavier consumption over time can likely make you pack on pounds.
Although there's some evidence that alcohol consumption increases appetite and food intake, more research is needed before definitive conclusions can be drawn. But as many of us find in the real world, our drinking habits can put a dent in otherwise healthful food and fitness habits. Heidi Rettig, a 40 year-old based in Washington, DC, says “I know that after three martinis, I’m no longer a vegan!” While she’s half joking, Rettig says she works hard to keep her drinking in check since she knows that, on more than one occasion, it has led her to relax her standards about healthy food and to indulge in foods she normally wouldn’t. “When this happens, I feel awful not to mention guilty the next day.”
Registered dietitian Katie Hamm, 25, describes herself as a weekend social drinker. Even though she knows the “rules” to eating right, having a few drinks sometimes causes her to overindulge. She finds parties particularly challenging. “When the food is flowing—especially delicious appetizers—drinking reduces inhibitions and can cause us to have more food than we might otherwise." She adds “When I drink, I crave greasy comfort foods like pizza. But I always wake up the next day feeling sluggish and am less likely to exercise which only compounds the problem.”
Despite potential health perks including an apparent raise in “good” HDL cholesterol that can reduce heart disease risk, the American Heart Association does not currently recommend drinking wine or any other form of alcohol to gain potential health benefits. And emerging studies suggest alcohol intake may increase the risk of breast and colon cancer.
But if you don’t want to ban the bubbly altogether, and if you have no medical conditions and don't take any medications that preclude you from drinking, there’s no reason why you can’t drink moderately if you choose to. Here are some tips to help you drink sensibly:
- Follow the rules and pace yourself: Current Dietary Guidelines for Americans recommend no more than an average of one drink a day for women (up to three on one day) and two drinks a day for men (no more than four on one day). One drink equals 5 fluid ounces of wine, 12 fluid ounces of regular beer, or 1.5 fluid ounces of distilled spirits. Try to spread alcohol intake over several days instead of loading up all at once to minimize health, safety, and nutritional consequences.
- Mind your portions: It’s one thing to pour yourself 5 ounces of wine
or 12 ounces of beer at home, and quite another to order drinks at a bar or restaurant. Measure out favorite drinks at home so you’ll be able to ballpark portions when you’re out. If your drink looks supersized, nurse it and try to leave some over or have one and count it as two. If you’re still thirsty, have a large glass of sparkling water or seltzer (made with a splash of your favorite 100 percent fruit juice or fresh fruit slices), or some unsweetened, decaffeinated iced tea. - Cap your liquid calories: If you’re going to enjoy some sort of mixed drink, chances are it’ll be loaded with calories. Registered dietitian Keri Glassman, author of the upcoming Slim Calm Sexy Diet, says people can enjoy alcoholic beverages without going overboard calorie-wise. “If you’re a wine drinker, cut calories in half by having a wine spritzer instead” says Glassman. For beer lovers, Glassman recommends Guinness as a filling lower calorie beer option. And for those who like fruity, sweet cocktails, Glassman says “stick with a mix of seltzer, liquor and a splash of juice instead of having a cocktail made of mostly juice and lots of syrup.”
Your thoughts...
Do you think liquid calories have a place in a healthy diet?
Elisa Zied, MS, RD, CDN, is a nationally recognized registered dietitian and award-winning author of "Nutrition At Your Fingertips," "Feed Your Family Right!," and "So What Can I Eat?!." She is also a past national media spokesperson for the Academy of Nutrition and Dietetics. For more information, go to www.elisazied.com. Sign up for the free weekly ZIED GUIDE™ newsletter for nutrition tips and news you can use (go to right side of home page at elisazied.com). Follow Elisa on Twitter/elisazied and on Facebook.
Comments
| firelantern - Jan 12, 2012 11:34 AM | New Comment |
Throughout my 100 lb weight loss, I have allowed myself to have a few beers on the weekends. I try to limit it to no more than 4 over a Friday and Saturday evening period. Other than the beers, all eating and exercise remains the same as the other days (healthy and active). I agree that if these were avoided all together then my percentage body fat (currently at 18%) would be even lower; however, I think you have to find a lifestyle that you can maintain - "do today what you can continue tomorrow."
If it comes down to a choice, I would much rather have my glass of wine and skip dessert. When I started eating healthy and losing weight, alcohol was the one thing I refused to give up, and it didn't stand in my way. I lost 15lbs and am keeping it off. For some reason, I must be the exception to your examples in the article because when I have a couple of glasses, I lose my appetite and usually eat less. I usualy try to cap myself at 2 glasses (because I most likely pay for the 3rd the next morning with a pounding headache), and usually drink 2-3 times per week. After a stressful workday in a demanding job and coming home to two young children, it's my little treat!
Beer and wine are a staple of our menu at home and eating out, and have been throughout my 60 pound weight loss. These are the only drinkable calories I include in my diet (pretty much gave up soda and sweet tea altogether) and I can't imagine doing without. I do wonder about the Guinness comment: is a stout considered low in calories?
I've always felt that moderate alcohol consumption had little affect on my weight and weight loss efforts. However, when that 1 martini a night turns into 2 plus a glass of wine, then one starts to worry about the other health problems that are associated with drinking alcohol.
My husband and my New Year's resolution was to not drink anything until we had lost five pounds. After the initial 5, then minimum two pounds per week was the goal. It is also a monetary consideration, as he's out of work and I'm a piano teacher! We were consuming $300 worth of alcohol every month!
That fact is motivating him to give it up and the health benefits are motivating me. I feel much more energized and focused when I wake up in the morning, IF I get a good night's sleep. I must admit, alcohol enabled me to fall asleep immediately, and now I'm having trouble falling and staying asleep. I'm hoping this is just a brief period of adjustment. I also just had hip surgery, which still causes some discomfort at night.
I am actually looking forward to my next blood test to see how our new diet is positively affecting our health.
One shot of rye is about 80 calories. You have one after supper and of course the first shot/drink buys the second. So, then you're tired and you go to sleep with 160 calories in your stomach. Your digestive system will work on burning those calories first and what about all the food you ate for supper and then bedtime snack.
You wake up in the morning feeling a bit "bulky" and wonder why you can't lose any weight. Once you think about it, alcohol isn't your friend in so many ways, weight loss being one of them.
Original Post by: hobbbsBeer and wine are a staple of our menu at home and eating out, and have been throughout my 60 pound weight loss. These are the only drinkable calories I include in my diet (pretty much gave up soda and sweet tea altogether) and I can't imagine doing without. I do wonder about the Guinness comment: is a stout considered low in calories?
A serving of Guiness has only 125 calories. It's hard to imagine, but true! :)
Original Post by: hobbbsBeer and wine are a staple of our menu at home and eating out, and have been throughout my 60 pound weight loss. These are the only drinkable calories I include in my diet (pretty much gave up soda and sweet tea altogether) and I can't imagine doing without. I do wonder about the Guinness comment: is a stout considered low in calories?
Despite popular belief, Guiness is a very low calorie beer - slightly less than a Miller Lite. It is only about 4.5% alcohol - and the more alcohol=more calories. I love Guiness!
Most of the female beer drinkers in my group of friends drink Guinness (remember too, that 125 calories is in a 20 oz. (pint) glass; takes longer to drink, chock full of iron, and is less filling (not as carbonated) than regular draft beer. I'm not as bloated the day after either :)!!
How much is 5oz? Is that, like a full glass or half in Canadian speak?
firelantern: Think about it this way. Most restaurants serve wine in a 6 oz. glass, which is NEVER filled to the brim, which would equal 5 oz. Also, you could take a shot glass, fill to the 1 oz. line 5 times, and there you have it - a "true" measure.
I am always aware of my alcohol content while watching my calories. If I feel like a beer I will drink Budweiser Select 55. This is the lowest calorie beer on the market. I think it tastes better than Michelop Ultra and has less calories. Unfortunately you can't find it at your local bar or restaurant.
I limit my wine intake to no more than 6 oz, just a little over a half a cup.
Do to this article I know now Guinness will be my choice when I want a beer splurge. 
Hi ev1,happy new yr to all. have been giving it much thought over xmas and new yr,wat is the best kind of drinks to have,ie glass of wine or whiskey and diet coke etc,wat kind of alcoholic drinks have the fewest calories.i dont drink very often,but at wkends its nice to wind down.can anyone out there let me know plz
“I know that after three martinis, I’m no longer a vegan!”
- That's what SHE said.
That was a sex joke, boys and girls.
Ive commited to a healthier life with the new year. With that I have stopped my usual night caps/late night snacking. I already have seen a huge change in my mood and energy levels. Re-training my brain hasnt been easy. However, it's getting easier and easier every day. The icing on the cake? I'm close to losing all my holiday weight gain(I was bad this year)
A couple of years ago, I lost more weight when drinking a glass of wine than when I didn't drink but it is hard for me to get the proper nutrition without going over calorie limit at times so I limit intake.
I probably drank too much so in August when I changed my lifestyle I cut out the drinking as part of it, and quite frankly, I haven’treally missed it much. Sometimes social gatherings can be tough, though. Over the holidays at parties & gatherings my observations were that you can certainly detect behavioral changes in those that do partake in drink. When offered a drink these days and hoping not to offend anyone I say: “No thanks, I’m off the booz for a while. Guess I’ll just have to get by on my charming personality alone” Of course my tongue is firmly planted in my cheek!
Original Post by: marileejikey
I probably drank too much so in August when I changed my lifestyle I cut out the drinking as part of it, and quite frankly, I haven’treally missed it much. Sometimes social gatherings can be tough, though. Over the holidays at parties & gatherings my observations were that you can certainly detect behavioral changes in those that do partake in drink. When offered a drink these days and hoping not to offend anyone I say: “No thanks, I’m off the booz for a while. Guess I’ll just have to get by on my charming personality alone” Of course my tongue is firmly planted in my cheek!
seriously though, if you offend someone when declining alcohol, you're in the wrong circles.
I did gain weight drinking wine and it did increase my appetite. I stopped drinking wine and started drinking gin with a 0 calorie lemondade or diet tonic. I didn't gain any weight from drinking the gin so I stick to that now when I do drink alcohol.
I saw a interview a while back with a model that said gin is the drink for them because they didn't gain weight on it. Of course not everyone likes gin.
I limit my drink calorie intake in two ways: 1. We NEVER order anything from a bar unless on vacation, and 2. I make sure to go heavy on the cardio if I know I'm going to drink. I run 8-10 miles right before cooking a multi-course, healthy dinner, then have 24oz plum sake over the course of 4 hours or so. Yes, that's a lot of plum sake. But it's once a week. If, on a second day of the week, I partake in a home-mixed cocktail (rule of thumb: must be at least 40% juice), I know exactly how many fluid oz go into it and spin accordingly at the gym.
A lot of Americans drink to unwind. It's a symptom of severe overwork and job-related stress. During busy seasons at my job, we work 60+hrs per week, not counting commutes. I, personally, have so little free time during the week for those busy seasons that the usual suggestions for alternatives to unwind (yoga, taking a bath, reading) are things that would take far more time to relax me than I have available. When you've got 1 hour of free time, you want a quick fix. For me, just one hour of the three I mentioned is enough to reboot my brain so I can't shut it off when I try to sleep. Now, I don't drink every night, of course, but I can tell you the one weeknight I have that cocktail while watching a movie with my husband is FAR more effective getting me to sleep soundly than the other 4 weeknights where I toss and turn because my brain won't shut down.
I won't defend overindulgence, but I can completely understand some people not being able to take the misery of insomnia induced by lack of free time. I do 60+min hard cardio every day, so it's not that I'm not exercising enough to sleep well. It's just that what I really want to do is become a published author, but I still have to take care of my family so holding down a good day job is essential. Unless I do something to dull my senses, my brain keeps me awake whirring away about things I wanted to write that I didn't have time for. I suspect that if we could all make a living doing what we really want to do, there'd be a lot less alcohol consumed....
I have found that having a few drinks is disaster I'll eat anything and get tired and lazy. Not a good choice for me.
Drink vodka with lemon and sparkling water. Will not get you fat but it will get u drunk :)))
Original Post by: ianheavyI drank myself Heavy!
As did I...having nightcaps daily sometimes 2-3 per night, made me lazy and I packed on 30lbs in about 10 monthes...OUCH. I'm off the booze for awhile till I can lose 10-20 and I may try alcohol again. In the meantime I find I have more energy and that leads to more excercise.
BOOZE= LAZY...for me at least.
Original Post by: shoamhungryOriginal Post by: ianheavyI drank myself Heavy!
As did I...having nightcaps daily sometimes 2-3 per night, made me lazy and I packed on 30lbs in about 10 monthes...OUCH. I'm off the booze for awhile till I can lose 10-20 and I may try alcohol again. In the meantime I find I have more energy and that leads to more excercise.
BOOZE= LAZY...for me at least.
With me it was boredom living in hotels! So I'd social drink, knock off a whole bottle of wine with a three course dinner. Wake up in the morning and have a massive breakfast.
In answer to the question above on what is 5oz.
If you're in a bar, a standard hihball glass is 10 fl oz, so half of it is 5 fl oz!
Hope that helps.
Ian
Alcohol consumption is now proven to increase the risk of breast cancer occurrence/recurrence in women. I'm surprised the article didn't mention that.
So, I work with Germans. They drink like fish. They tell me most of Europe drinks like fish. But most Europeans aren't as fat as Americans. There has to be something else going on here....
some individuals lose their appetite when they drink....not me :(. I eat everything I wouldn't otherwise eat and then I go to sleep. I'm like Ian above...alcohol=lazy
Staying away from booze completely is probably the best policy but if you don't want to give it up the second best choice as everything else is moderation.
What you drink and what is in the drink can vary greatly in the amount of calories in it.
We all know what is best for us and what isn't so it's best to stick to what works and stay away from what doesn't.
i love red wine and was getting pretty used of opening a bottle on friday and finishing it on sunday.. not bad, about 2 glasses a night. but now i am on 30s of meds that i cannot drink while on.. 
so, i'm hoping i'll notice a difference after 30 days .. don't know what difference.. a few pounds? less water retention? less eating? i am one of those that has an expending appetite with each glass...
nothing goes better with a glass of red wine than a good steak, a plate of pasta, a juicy porkchop, a pb&j 
Melizabeth, I don't know what kind of medication you will be taking for a month but be aware that some medications can also increase your weight. Some medications like diuretics for blood pressure can actually make you lose weight.
Just an observation that I wanted to throw in there.
Original Post by: shesmallsI am always aware of my alcohol content while watching my calories. If I feel like a beer I will drink Budweiser Select 55. This is the lowest calorie beer on the market. I think it tastes better than Michelop Ultra and has less calories. Unfortunately you can't find it at your local bar or restaurant.
I limit my wine intake to no more than 6 oz, just a little over a half a cup.
Do to this article I know now Guinness will be my choice when I want a beer splurge.
As to the question about how much 5 oz are? One ounce liquid measure equals 2 tablespoons, whether they are US or Canadian. Now, a Pint is 16 oz in the US and 20 ounces in the Canadian measuring, so be aware of it when you consume that little "pint," as not all are created equal.
Can you drink yourself fat? I live in redneck central. It is not only the men here who have beer guts. The more sedentary they are, the larger the rest of the package.
Having gone through AA myself to get rid of a dependence on alcohol, I was reluctant to go back to drinking anything with alcohol in it. However, I do buy myself a box wine for the fridge and have a 6 oz glass over crushed ice with my dinner most nights. Depending on size, it lasts a month or so. Wine + meditation = a calm granny. Calm granny means my weight is slowly going down into the healthy range on the bathroom scale.
I recently learned that drinking diet drinks such as sodas adds inches to the waist line. It does change the body from ph 7.0-7.5 - good ph with a saliva test strip, to acidic which is lower in count and not good for your health in many ways. I thought this was particularly interesting as we are exposed to acidic caused toxins through breathing, or eating, or skin contact. It can be a cause of some of these symptoms: Joint pains, stomach pains, digestive problems, and others. I drink my water with a small stick of cinnamon as I am pre diabetic 2, but controlled with diet. I love hot tea with this water or cold from the refridgerator. It does help lower my blood glucose and I am in a good control maintenance program hope all goes well with you and that the new year will give you all the wonderful health you desire. Thank you:) aea
Franny mentioned that if one must drink then drinking gin was a better choice. So I thought I would make myself a case study, having been off the booze for seven months I began thinking how great a Bombay Martini would taste so I had one. It tasted so good that I had another. I then had a sensible dinner of salmon and vegetables. I then so ravenously hungry that I totally abused the Blue Bell ice cream that was in my freezer. So now it's no more booze for a while.....geesh, why can't I be one of those people that drink doesn't make them hungry. Life's not fair!!! :-)
Dear marileejikey, Could a small amount of hummus on whole grain bread before you left your home act as an appetizer? Then you could eat your salmon, veggie dinner maybe with a little side of rice pilaf to finish off your dinner? It sounds perhaps the pre appetizer may help you feel fuller as it starts to let your tummy know (after 20 minutes) that food is on it's way? Not sure, but maybe worth a try and the hummus/rice pilaf combo is added protein for you also. Hope it works for you and helps to fill the hunger gap:) aea
I find that drinking is an all or none proposition for me. I went with the all for way too long and I gained huge weight and became a type II diabetic. The alcohol in the evening always led to that late night meal to settle the stomach. My daily calorie consumption was consistently over 3,000. Now, since being diagnosed, I choose the none side of the proposition. No more alcohol for me. I've done enough for a lifetime.
Dear aea, I tried the hummas on small squares of pumpernickel and it worked really well plus it was very tasty. I bought the premade stuff at a store close to my home. I'm thinking of making hummas from scratch. There is a farmers market not far away that sells fresh garbanzo beans, add a little lemon juice, some nice olive oil, perhaps a little kosher salt, put it all in a food processer and that should do it. Thanks again for the tip.
Original Post by: melizabethi love red wine and was getting pretty used of opening a bottle on friday and finishing it on sunday.. not bad, about 2 glasses a night. but now i am on 30s of meds that i cannot drink while on..
so, i'm hoping i'll notice a difference after 30 days .. don't know what difference.. a few pounds? less water retention? less eating? i am one of those that has an expending appetite with each glass...
nothing goes better with a glass of red wine than a good steak, a plate of pasta, a juicy porkchop, a pb&j
LOL!!! Roaring with the pb&j comment!
I love wine with a meal. I especially love wine whilst making the meal. Have learned the latter is a nono for me. (It loosens the jaws - both ways - I eat more and get mouthy!)
I realized there was something amiss when I was wondering which is better - red or white with an omlet...haha. But you got me there...do you pair white or red with pb&j? Oh my...thanks melizabeth for my laugh for the day!
wine...with pb&j.... hahahahahahaha!
shaunelizabeth i'd say red goes with Pb&j - nuts + fruits + wine.. it's a natural..
by the way, i've found a lovely white port, and it goes very well with pancakes and eggs so should pair nicely with your omelet lol
The side effects of allergy medications keep some people from using them. Natural remedies can be a great alternative, but some are more effective than others.
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