Adopting healthier habits and making changes to your daily lifestyle can be a challenge when you want to lose weight. This is especially true when dining out, attending social gatherings, and going on vacation. You want to have fun while making choices that won’t totally sabotage your progress. So the next time you’re at happy hour, we’ll show you the 10 best and worst types of alcohol for weight loss, according to a registered dietitian.
“My best advice with customers when it comes to alcohol is to order a drink that you really want to enjoy during a dinner with your partner or friends,” suggests Courtney Pelitera, MS, RD, CNSCdietitian specializing in sports nutrition and well-being nutrition Best nutritional coaching. “So, limit yourself to that one drink. Ultimately, alcohol is considered poison to your body, so it will be treated as such and should be limited, especially when you’re trying to lose weight.”
Below, Pelitera outlines the five best and five worst types of alcohol for weight loss. You may not be able to sip sugary piña coladas as much as you used to, but several better alternatives still bring good vibes.
The five best types of alcohol for weight loss:
1. Canned Vodka Soda
Canned vodka sodas are ideal for sipping poolside or enjoying on a hot summer day at the beach. They’re also great, lower-calorie alternatives to mixed drinks.
“With many different options and growing popularity, these drinks often have a lower alcohol content than a traditional cocktail you would order at a bar,” says Pelitera. “They are also very low in added sugars and often contain [few] additives.”
2. Champagne
Pour yourself a glass of champagne as this type of alcohol is dietitian approved for sipping and savoring.
“Your traditional Brut champagne only contains around 100 calories and [contains] one to two grams of sugar for a typical five-ounce drink,” says Pelitera. “Compared to many other drinks, this one is very low in sugar and calories.”
3. Traditional Spritzer
A traditional spritzer combines white wine and sparkling water for a refreshing, low-calorie adult beverage.
“[Opting for] a traditional spritzer is a great way to stay hydrated while enjoying an alcoholic beverage,” Pelitera points out. “I like this option for weight loss because the volume or amount of liquid is higher, but the alcohol content remains relatively the same.”
4. Tequila or Mezcal on ice
Enjoy tequila or mezcal on the rocks, with lemon and sparkling water, or with a diet ginger ale. Pelitera tells us that mezcal and tequila come from agave and don’t seem to cause blood sugar spikes compared to other types of alcoholic beverages.
In fact, according to researchagavins, which are sweeteners found in agave, are “non-digestible” and can essentially channel dietary fiber, meaning they will not cause a spike in blood sugar.
5. Low-calorie beers
Beer lovers, rejoice! You can still indulge your love of beer by choosing low-calorie beers.
“It’s a category that [has] significantly [expanded] “In recent years,” Pelitera says. “More and more beer producers are offering options with less than 100 calories.”
The five worst types of alcohol for weight loss:
1. Craft beer
While it’s totally OK to look for lower-calorie beers, Pelitera cautions to be careful with craft beers.
“To clarify, not all craft beer options, but many of these options come in 16-ounce versions (larger than a 12-ounce serving) and can contain upwards of 1,800 to 250 calories per serving,” she warns.
2. Long Island Iced Tea
Next time you’re at the bar, be wary of the Long Island Iced Tea, because it’s not good for your waistline.
“With its high sugar content and different types of alcohol, this drink will not be suitable for weight loss,” explains Pelitera.
3. Bloody Mary
Ah, the Bloody Mary, a usual suspect at weekend brunch. You’ll be eager to know why it’s on the list of worst types of alcohol for weight loss.
“A Bloody Mary can contain several different types of alcohol, but that doesn’t make this drink generally unhealthy,” Pelitera tells us. “This is due to the sodium (salt) content of tomato juice. Additionally, at a brunch restaurant there are often many toppings with a Bloody Mary that contribute to the calorie and sodium content.”
4. Mixed drinks
Piña coladas and strawberry daiquiris are so fun to enjoy poolside or at a beach bar. But alas, the calories and sugar content can add up very quickly if you’re not careful. This, in turn, can derail your weight loss progress.
5. Energy drinks mixed with alcohol
Last but not least, avoid energy drinks combined with alcohol.
“Mixing large amounts of caffeine with alcohol can be dangerous, especially for people with heart or blood pressure problems,” Pelitera warns.
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