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Can you drink alcohol while trying to lose weight?

Health experts recommend that anyone who drinks should do so in moderation. This means no more than 1 drink per day for women and no more than 2 drinks per day for men. You may want to drink even less than that to lose weight. Keep in mind that alcohol has empty calories.

medlineplus.gov - Weight loss and alcohol: MedlinePlus Medical Encyclopedia

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So, how much can you drink if you are trying to lose weight? Health experts recommend that anyone who drinks should do so in moderation. This means no more than 1 drink per day for women and no more than 2 drinks per day for men. You may want to drink even less than that to lose weight. Keep in mind that alcohol has empty calories. This means it has calories (7 per gram versus 4 per gram for carbohydrate and protein) but no nutrients. In order to drink alcohol while cutting back on calories, you need to plan it into your daily calorie count so you do not go over. Remember that when you drink alcohol, you are replacing potentially healthy, and filling, food with calories that will not fill you up. When choosing what to drink, check serving size and calories. Here is a quick comparison of some common alcoholic drinks:

Regular beer, about 150 calories for a 12-ounce (355 mL) glass

Light beer, about 100 calories for a 12-ounce (355 mL) glass

Beer, higher alcohol or craft, 170 to 350 calories for a 12-ounce (355 mL) glass

Wine, about 100 calories for a 5-ounce (145 mL) glass

Distilled alcohol (gin, rum, vodka, whiskey), about 100 calories for a 1.5-ounce (45 mL) serving

Martini (extra dry), about 140 calories for a 2.25-ounce (65 mL) glass

Pay attention to what else goes in your drink. Many mixed drinks include juices, simple syrup, or liqueur, which add extra calories quickly. Look for lower calorie options, such as a splash of juice and soda water. You may want to skip mixed drinks completely and stick with beer or wine. Portion size is something else you should keep an eye on. Know what a standard drink looks like:

12 ounces (355 mL) of beer

5 ounces (145 mL) of wine

1.5 ounces (45 mL, or one shot) of hard liquor

The sizes of alcoholic drinks at a restaurant or bar are often larger than the standard amounts listed above. In some cases, 1 drink may actually have 2 or more servings of alcohol and calories. If you are served a drink that is larger than the standard size, skip a second drink. At home, use a jigger when mixing drinks, and serve them in smaller glasses. It will feel like you are having more.

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