Alcohol & Weight

Management
Name: Abbi Sampson
Title: NEP Intern
Date: December 4, 2018

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Alcohol and Weight Management

• Maintaining weight doesn’t necessarily mean having to

cut alcohol entirely out of your diet.
• Drink in MODERATION.
• Instead of drinking alcoholic drinks high in sugar, enjoy
lower calories option drinks instead.
– Seltzer
– Crystal Lite

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Alcohol and Weight Management

• Drink in • Safety
MODERATION – Medication interactions

– Men – 2 standard drinks

– Women – 1 standard drink

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Alcohol Metabolism

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Alcoholic Metabolism

• After you swallow an alcoholic drink, about 25% of the

alcohol is absorbed from your stomach into the
bloodstream. The rest is mostly absorbed from your
small bowel. How quickly you absorb the alcohol
depends on several factors, including:
– The concentration of alcohol in your drink (drinks with a higher
alcohol concentration are generally absorbed faster)
– Whether your drink is carbonated (is absorbed more quickly than
non-sparkling drinks)
– Whether your stomach is full or empty (food slows down the
absorption of alcohol)

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Alcoholic Metabolism

• When you drink alcohol, your body makes

metabolizing it a priority over all other metabolic
processes.
– The amount of alcohol in a standard drink will take around 10
hours for the average person to process it.

• Not only does alcohol not contain any nutrients of

its own, it can impair your body’s ability to absorb
nutrients and vitamins from the food you eat.

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Alcoholic Metabolism

• Irritates your gastrointestinal tract

• Can damage your body’s ability to absorb
nutrients, vitamins and minerals from the food
you eat.
• Supplies empty calories (calories without
nutrition).
• First fuel to be used, postponing the fat-burning
process and contributing to greater fat storage.
• Must metabolize it right away, other metabolic
processes suffer.

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Alcohol and Weight Management

• Once alcohol has entered your bloodstream it remains

in your body until it is processed.
– About 90-98% of alcohol that you drink is broken down in your liver.
– The other 2-10% of alcohol is removed in your urine, breathed out
through your lungs, or excreted in your sweat.

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Alcohol and Weight Management

• Maintaining adequate blood sugar levels is one of the key

functions of your metabolism
– When you drink, maintaining healthy blood sugar levels is one of the first
elements of metabolism to be shoved aside in your body’s rush to excrete the
toxins as efficiently as possible.
– Alcohol inhibits your body’s ability to make glucose and to maintain healthy
levels of glucose or blood sugar in the blood.

• Alcohol will negate efforts to lose body fat and will alter
performance for the worst.
– For the greatest weight loss results it is best to refrain from alcohol use until
your weight loss goals are obtained.

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Does alcohol cause weight gain?

• Alcohol can cause weight gain in four ways:

– It stops your body from burning fat
– It's high in calories
– It can make you feel hungry
– It can lead to poor food choices

• Whether or not you will gain weight from alcohol depends on:
– What you drink
– How much you drink
– How often you drink
– What you eat when you drink
– Your unique body and lifestyle (overall diet, genetics, gender, level of physical
activity, age)

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Does alcohol cause weight gain?

• Example
– An average wine drinker gets an additional 2,000 calories/month
– This adds up to 44,200 additional calories/year
• Equivalent to 221 doughnuts

• Theory
– Calorie dense
– Liver uses alcohol for energy
– Carbohydrate and fat fuel use is put on hold
– Excess alcohol energy is stored as fat

• Research
– Shows form several studies alcohol consumption does lead to weight gain

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Existing Health Conditions:
Impact of Alcohol

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Health Risks
Associated with
Alcohol
Consumption

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Diabetes Mellitus
• Advised to discuss alcohol use with their health professional.
• Those with well controlled diabetes can safely drink, although the
risk of low blood sugar is increased if alcohol is drunk without
food and insulin is used.
• People with diabetes are
advised to monitor blood sugars
when drinking and to
wear an alert bracelet the
symptoms of low blood sugar,
which is life threatening but
quickly treatable, and
drunkenness are very similar.

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Cardiovascular Disease
• The relationship between alcohol and cardiovascular
disease is complex.
• Low to MODERATE alcohol use can reduce the risk of
coronary artery disease and the risk of ischemic
stroke.
• Higher alcohol use increases the risk of coronary
artery disease and ischemic stroke.
• Any alcohol use increases the risk of hemorrhagic
stroke.
• The benefit of alcohol in reducing heart disease is
primarily for those at risk of heart disease – particularly
older people and those with a family history of heart
disease.
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Mental Health Conditions
• Complicated relationship
– Heavy or problem drinking can cause some mental health
conditions and some mental health conditions may cause
problematic drinking.
• Problems are more common in people who are
depressed
• Heavy alcohol use in people with depression is
associated with higher risk of suicide, self-harm and
poor outcomes.
– Worsens the severity of bipolar disorder and schizophrenia
• All people with a mental health condition are advised
to discuss their alcohol use with their health
professionals, as it may have a negative impact on
their illness and/or interact with medication that is
taken to treat their illness.

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Alcohol and Drug Interactions

• Interacts with many drugs, including prescribed and over-the-

counter medicines, herbal medicines and illegal drugs.
– Can react with different medicines and drugs in different ways
– Also, chronic and/or heavy episodic drinking activates liver enzymes, which can lead to medicines being
metabolized faster than usual and being less effective.

• Prescription drugs that interact with alcohol include:

– Benzodiazepines, opiates, paracetamol, antidepressants, antibiotics, antihistamines, anti-inflammatory
drugs, hypoglycamic agents, warfarin, barbiturates and some heart medicines.

• When combined with illegal drugs, alcohol can have various

effects depending on the type of illegal drug.
• Talk to health professional

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Tips for Drinking

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Tips for Drinking

• Eat before you drink

– Drinking on an empty stomach can make you feel tipsy quicker, which can
lead to eating or drinking more. Having some food before you drink will help
your stomach absorb the alcohol more slowly and help you make better
choices.
– Examples: fruit, hummus and vegetables

• Take it slow
– Drink slowly, put your drink down in between sips. When you are done, have
a non-alcoholic drink, such as water, before having more alcohol.

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Tips for Drinking

• Make a plan
– Before going out for a drink, set a limit for yourself. Limiting how
much you drink is the best way to control your calories from drinking.

• Don’t let other people ‘top up’ your glass

– Be assertive and do not to let peer pressure make you drink more
than you want to

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Tips for Drinking

• Pay close attention

– Many mixed drinks include added calories by mixing drinks with
juices, simple syrup, or liqueur, which all add extra calories. These
calories can add up quickly.
– Look for lower calorie options, such juice or soda water. You may
want to skip mixed drinks and stick with beer or wine.

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Alcohol and Weight Gain

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Alcohol and Weight Gain
• Alcohol can lead to weight gain by stimulating your appetite and adding
extra calories to your diet.
• It also reduces your inhibitions and willpower with portion control.
• Having your judgment impaired and stimulating your appetite is a
problem if you are trying to manage your weight.
• Alcohol does not have many vitamins and minerals, but leaves you with
an entire meal's worth of calories from just a few cocktails.

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Alcohol and Weight Gain
• Alcoholic drinks are often referred to as “empty” calories.
• Pure alcohol contains about 7 calories per gram.
• Alcohol provides your body with calories, but contains very little nutrients.

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Standard Drinks
• Portion size is something you should keep an eye on. Here is what a
standard drink looks like:
– 12 ounces of beer
– 5 ounces of wine
– 1.5 ounces (one shot) of hard liquor

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Examples of Drinks
• Craft beer = 200 calories = 12-15 gram carbs
• Regular beer = 145 calories = 5-6 gram carbs
• Light beer = 100 calories = 3-5 gram carbs = 37 minutes of crunches
• Wine = 120 calories = 3-4 gram carbs = 29 minutes of briskly walking
• Margarita = 520 calories = 120 gram carbs = 106 minutes on elliptical
• Cranberry vodka = 170 calories = 2-4 gram carbs
• Coke and rum = 361 calories = 40 gram carbs = 31 minutes jumping rope
• Martini (extra dry) = 140 calories
• Pina colada = 500 calories

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Drink This … Not That!

• Top 5 Beers
– MGD 64 (64 calories, 2 g CHO, 2.8% alcohol)
– Beck’s Premier Light (64 calories, 4 g CHO, 3.8% alcohol)
– Michelob Ultra (95 calories, 3 g CHO, 4.2% alcohol)
– Amstel Light (95 calories, 6 g CHO, 3.5% alcohol)
– Miller Lite (96 calories, 3 g CHO, 4.2% alcohol)
• Healthiest Grapes
– Pinot Noir California (5.01 mg)
– Baeujolais France (3.55 mg)
– Cabernet Sauvignon and Merlot Chile (1.56 mg)
– Zinfandel California (1.38 mg)
– Cabernet Sauvignon California (0.99)

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Breakdown of Drinks
• Carbonated beverages or fruit juices contribute additional calories when
mixed with alcohol in a cocktail. And, beware, fancy drinks like white
Russians are heavy on alcohol, sugar and cream and can contain more
than 500 calories.

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 Best and Worse Drink Mixers
• Drink This • Not That!
– Sauza Margarita Mix – 1800 The Ultimate Margarite Mix
• 93 calories • 170 Calories
• 0 g fat • 0 g fat
• 24 g sugar • 39 g sugar
– Jose Cuervo Strawberry Margarita Mix – Mr & Mrs T Strawberry Daiquiri Margarita Mix
• 100 calories • 180 calories
• 0 g fat • 0 g fat
• 24 g sugar • 44 g sugar
– V8 Spicy Hot – Master of Mixes Bloody Mary Mixer Smoother &
• 25 calories Spicy
• 0 g fat • 50 calories
• 4 g sugar • 0 g fat
• 310 mg sodium • 11 g sugar
– Canada Dry Club Soda • 910 mg sodium
• 0 calories – Canada Dry Tonic Water
• 0 g fat • 90 calories
• 0 g sugar • 0 g fat
– Reed’s Premium Ginger Brew • 23 g sugar
• 100 calories – Sprite Lemon-Lime Soda
• 0 g fat • 100 calories
• 22 g sugar • 0 g fat
– R.W. Knuden Coconut 100% Juice • 26 g sugar
• 85 calories – Master of Mixes Pina Colada Mixer
• 0.5 g fat • 210 calories
• 18.5 g sugar • 1.5 g fat
• 50 g sugar

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Best & Worst Bar Foods
• Worst • Best
– Fish ‘n’ Chips – Peel-and-eat shrimp (12 large shrimp with
• 1,090 calories 2 tablespoons cocktail sauce)
• 49 g fat [9 g saturated fat] • 165 calories
• 1,650 mg sodium • <1 g fat
• 117 g CHO • 480 mg sodium
– Nachos with the Works (cheese, beans, – Chili con carne (1 cup)
ground beef, salsa and sour cream) • 298 calories
• 623 calories • 13 g fat (4 g saturated fat)
• 37 g fat [15 g saturated fat] • 1,043 mg sodium
• 1,822 mg sodium • 28 g CHO
• 57 g CHO – Fried calamari (1 cup)
– Jalapeno peppers (4) • 300 calories
• 720 calories • 13 g fat [5 g saturated fat]
• 48 g fat [21 g saturated fat] • 17 g CHO
• 1,440 mg sodium – Buffalo wings (8) with BBQ sauce
• 45 g CHO
• 390 calories
– Chicken fingers (4) with ranch dressing • 24 g fat [8 g saturated fat]
• 750 calories • 900 mg sodium
• 48 g fat [11 g saturated fat]
• 1,970 mg sodium

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Alcohol FAQs

• Can I drink alcohol and still lose weight?

– Yes, drink in MODERATION.

• What is the best sort of alcohol to drink if you are on a diet?

– Red wine, it has resveratrol, which is not as likely to be as fattening as
other alcohol.

• Will beer give me a “beer-belly”?

– Yes and no. if you consume too much, you are bound to gain fat and
weight due to extra calories. If you drink in MODERATION, there is no
proof you will gain weight.

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Rethinking Drinking Alcohol
and Your Health

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Rethinking Drinking Alcohol and Your Health

https://www.rethinkingdrinking.niaaa.nih.gov/
• Cocktail Content Calculator
• Drink Size Calculator
• Alcohol Calorie Calculator
• Alcohol Spending Calculator
• Blood Alcohol Content Calculator

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Rethinking Drinking Alcohol
and Your Health

• Cocktail Content
Calculator

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Rethinking Drinking Alcohol and Your Health
• Drink Size
Calculator

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Rethinking Drinking Alcohol and Your Health

• Alcohol Calorie
Calculator

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Rethinking Drinking Alcohol and Your Health

• Alcohol Spending Calculator

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Rethinking Drinking Alcohol and Your Health

• Blood Alcohol Content

Calculator

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Cost of Alcohol

• According to the Bureau of Labor Statistics,

Americans spend about 1% of their gross annual
income on alcohol.
– Around $565/year
– Does depend on location in the country and where you
purchase alcohol (liquor store, grocery store, bar,
restaurant)
• If you have three drinks a day, five days a week, at
an average of $10 a pop, you're spending about
$150 a week, $650 a month or $7,800 a year just
on alcohol.

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Alcohol’s Effects with Weight Loss

1. Alcohol is often empty calories

2. Alcohol is used as a primary source of fuel
3. Alcohol can affect your organs
4. Alcohol can contribute to excess belly fat
5. Alcohol affects judgement calls… especially
with food

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Conclusion

Alcohol is full of “empty” calories, which are

immediately converted to fat. If choosing to
consume alcohol, be aware of the extra
calories and carbohydrates being consumed
not through food. This can add up quickly.
Please ask your medical provider about
alcohol consumption in regards to medications
and health conditions.

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