Alcohol and diet, how does it affect?

The relationship between alcohol and diet is a topic that deserves to be thoroughly understood, especially for those interested in weight loss. Alcohol, being a source of empty calories and potentially disruptive to metabolic processes, can have a significant impact on dietary efforts. The central premise of this article is to explore whether alcohol consumption and a diet aimed at weight loss are really incompatible.

Alcohol and diet

Numerous studies have indicated that alcohol can interfere with the body’s ability to burn fat, which is a key factor in any weight loss regimen. Additionally, regular consumption of alcoholic beverages can negatively affect sleep quality and liver function, both crucial for a healthy metabolism. These interferences suggest that alcohol could be a considerable obstacle on the path to effective weight loss.

Throughout this article, we will explore several essential questions: How does alcohol affect metabolism? What impact does it have on daily calorie balance? Are there differences in the effects of moderate consumption versus excessive consumption? And most importantly, is it possible to find a balance that allows you to enjoy the occasional drink without compromising your weight loss goals?

Understanding these dynamics is crucial to making informed decisions about alcohol consumption while dieting. By the end of this read, it is hoped that readers will have a clearer view on how to manage their alcohol intake in a way that does not harm their weight loss efforts.

Empty Calories in alcohol and diet: What is Alcohol and How Does It Affect Weight?

The term «empty calories» refers to those calories that, although they provide energy, do not provide essential nutrients such as vitamins, minerals or fiber. Alcohol is a clear example of this type of calories. When alcohol is consumed, the body gains energy without the nutritional benefits obtained from other foods. This can have a significant impact on body weight and the effectiveness of a diet designed for weight loss.

The number of calories in alcoholic beverages varies considerably depending on the type of drink. For example, a glass of red wine (approximately 150 ml) contains around 125 calories, while a standard beer (350 ml) can have between 150 and 200 calories. Distilled beverages such as whiskey, vodka or tequila contain approximately 97 calories per 44 ml. If mixers such as juices or sodas are added, the calorie count can increase significantly.

Alcohol and diet: weight gain

Frequent alcohol consumption can lead to weight gain not only because of the empty calories it provides, but also because it can interfere with metabolism. Alcohol can affect the way the body burns fat. When consumed, the body prioritizes the metabolization of alcohol over other nutrients, which can slow the burning of fats and carbohydrates.

Additionally, alcohol consumption can increase appetite and decrease inhibition, leading to overeating or less healthy food choices (we’ll discuss this in detail below). Also, I don’t know if it happens to you too, but when I drink beer, it’s as if those extra calories have a preference for settling in my belly. Here I leave you a natural supplement that helps remove that new fat that accumulates in the belly:

It is crucial to be aware of the amount of calories you ingest through alcohol, especially when following a weight loss diet. Limiting alcoholic beverage consumption may be an effective strategy to reduce total caloric intake and improve weight loss results. Additionally, opting for lower-calorie beverage options or diluting them with water or sugar-free soft drinks can help control caloric intake without completely giving up alcohol consumption.

Alcohol and diet: Alcohol Metabolism and Its Effect on the Body

Alcohol metabolism is a complex process that involves several body systems, with the liver being the main protagonist. When alcohol is consumed, the body prioritizes its elimination due to its toxic nature. The liver converts ethanol into acetaldehyde, a highly toxic and potentially carcinogenic substance, which is then transformed into acetate, a less harmful substance that breaks down into water and carbon dioxide. This process requires the action of specific enzymes, such as alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH).

The main problem is that the liver cannot metabolize fat and alcohol at the same time. Because the body considers alcohol a toxic substance, it prioritizes its metabolism over other processes, including fat oxidation. In other words, when alcohol is consumed, fat burning temporarily stops until the alcohol is eliminated from the system. This phenomenon can make weight loss difficult, since the body stores calories from fats and carbohydrates as body fat.

In addition, alcohol contains empty calories, that is, calories that do not provide essential nutrients. For example, a glass of wine contains approximately 120 calories, while a beer can have between 150 and 200 calories. These extra calories can add up quickly, contributing to weight gain if not controlled properly. It is also important to note that excessive alcohol consumption can lead to a fatty liver, a condition that negatively affects liver function and can further complicate weight loss.

Alcohol and its influence on dietary decisions

Alcohol consumption can have a significant impact on our ability to make healthy food choices. Various studies have shown that alcohol can impair self-control and lead to unhealthy food choices. An analysis published in the journal Appetite revealed that the consumption of alcoholic beverages is associated with an increase in caloric intake, mainly due to a greater propensity to consume foods rich in fats and sugars.

Alcohol affects the brain in various ways, including inhibiting the prefrontal cortex, which is responsible for rational decision making and self-control. When this area of ​​the brain is compromised, people are more likely to give in to cravings and opt for foods of low nutritional quality. A study by the University of Liverpool found that even a moderate amount of alcohol can significantly reduce eating self-control.

Personally, alcohol is not something that I particularly like (in fact, I don’t like) but, I recognize that in social gatherings and aperitifs, we all like to drink a beer or a wine, the bad thing is that later the stomach can suffer and digestion can become very heavy, so Don’t let that happen to you, I recommend these capsules that work great when your belly starts to swell due to gas:

In addition to affecting self-control, alcohol can also increase appetite. The journal Obesity published research showing that alcohol consumption stimulates the production of ghrelin, a hormone that induces hunger. This increase in the appetite hormone can lead to excessive calorie consumption, making efforts to maintain a balanced and healthy diet even more difficult.

A practical example of this influence can be seen in social settings, such as dinner parties and gatherings, where alcohol consumption is common. In such situations, people tend to consume more food and make less healthy choices, such as opting for fried snacks or sugary desserts. Not only does this increase your daily caloric intake, but it can also sabotage weight loss goals.

Obviously we could conclude that alcohol consumption can have a detrimental effect on dietary decisions. For those looking to lose weight or maintain a healthy diet, it is crucial to be aware of these effects and consider limiting alcohol consumption to avoid unhealthy food choices. And in case you still have doubts…..

Here I leave you a table with the calories of alcohol.