You can't go out and have a two day bender every weekend if you seriously want to lose fat. I'm sorry, but you do need to practice some restraint. You can however, have a good night of partying once every few weeks, and not hamper your progress too much. The rules of dieting still apply to alcohol. Obviously alcohol is not a healthy fuel source, so relying on alcohol for energy is not a practical approach. The principle of controlling calories is still the most important part of burning fat though. With some simple guidelines, you can go out and have a night of fun here and there, without feeling guilty about it.
Martin Berkhan, the creator of Leangains Intermittent Fasting, wrote an awesome article about alcohol and fat loss here. The article is pretty heavy on the science, but it is worth reading for those of you who want to understand more about how our bodies deal with alcohol, and about the myths regarding alcohol that are prevalent in the health and fitness community. The advice I'm going to share, is based on his work, and on my own personal experience.
How to booze it up, and not get fat.
Total calories. Burn it into your mind. This is what matter when losing fat. Alcohol has 7.1 cal/gram. This means that an average 1oz shot of alcohol has around 60 to 70 cal. Depending on how you mix your drinks, this means that 10 drinks will be around 700 cal. or more, depending on what you mix with. Beer has carbs, so the calories vary from 100 cal to 200 cal per bottle depending on the brand.
If you want to drink, but also want to keep your calories in check, the extra calories from alcohol, need to be compensated for by reducing the calories from food. This is in no way good for your health, but I think we all know that drinking is inherently unhealthy anyway.
Keep protein high and replace fat and carb calories with alcohol.
So here is my advice on how to put "diet-drinking" into action.
Keep fat low
On days where you want to drink, try to keep fat as low as possible. Eat lean chicken for your protein, and steer clear of higher fat protein sources like beef, pork, and fish. The problem with fat and alcohol is that eating an excess of calories almost guarantees that any fat you eat will be stored as fat, and a night of drinking will almost always result in eating more than your maintenance calories.
As far as carbs go, you can technically use the carbs from whatever you drink, to replace muscle glycogen. So if you drink after training, higher carb drinks like beer are actually acceptable, remembering to pay attention to total calories of course. Carbs
So here is my advice on how to put "diet-drinking" into action.
What do you suggest for someone who is trying to get back into shape after a year and a half layoff from being in shape?
ReplyDeletePs happy belated bday
Who could it be?
What should my caloric intake be for wanting to lose some weight but still maintaining enough energy for 4 good workouts a week? I would guess im currently ingesting 1800 to 2000 cal a day and am waiting 12 to 14 hours between my last and first meals.
ReplyDeleteA good starting point is to multiply your body weight by 10-12 to figure out how many calories you need. Start at the high end, and if you don't see any fat loss take off 200 calories and go again. Also, you'll have to play with carb and fat levels to see what works best for you. My advice would be to keep carbs after workouts only and see how you feel. Keep me posted!
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