As we all know, alcohol is one of the worst things you can consume when you’re dieting to lose fat. However, if you must drink alcohol, some alcohols are better — and worse — than other.
Here we will evaluate which alcohol is the best for dieting to lose fat and the absolute worse.
Now, we won’t directly name brands, so take what we say with some common sense and attempt to avoid the more calorie-dense choices.
The Best and Worst Alcohol For Dieting to Lose Fat
The only way to lose fat is to expend more calories than you consume — or known as “calories in, calories out” (CICO).
Booze has a massive 7 calories per gram, as opposed to carbohydrates and protein which both have 4.
The sauce also prompts you to eat tons of greasy, calorie-laden food while you’re under the influence, upping your total intake.
As the body can’t store tipple as a nutrient, your body burns the abundant calories in booze before burning other sources, such as carbs and fat.
We have an article addressing alcohol and dieting that you can view here.
So — which is the best booze for dieting to lose fat.
Let’s take a look at a calorie breakdown of some of your favorite drinks.
|Beer (light)||12 oz (355 ml)||103|
|Beer (regular)||12 oz (355 ml)||153|
|Beer (higher alcohol, craft beers)||12 oz (355 ml)||170 to 350|
|Gin (80 proof)||1.5 oz (45 ml)||97|
|Gin (94 proof)||1.5 oz (45 ml)||116|
|Rum (80 proof)||1.5 oz (45 ml)||97|
|Rum (94 proof)||1.5 oz (45 ml)||116|
|Vodka (80 proof)||1.5 oz (45 ml)||97|
|Vodka (94 proof)||1.5 oz (45 ml)||116|
|Whiskey (80 proof)||1.5 oz (45 ml)||97|
|Whiskey (94 proof)||1.5 oz (45 ml)||116|
|Coffee liqueur||1.5 oz (45 ml)||160|
|Coffee liqueur with cream||1.5 oz (45 ml)||154|
|Crème de menthe||1.5 oz (45 ml)||186|
|Bloody Mary||4.6 oz (136 ml)||120|
|Chocolate martini||2.5 oz (74 ml)||418|
|Cosmopolitan||2.75 oz (81 ml)||146|
|Daiquiri||2.7 oz (80 ml)||137|
|Highball||8 oz (235 ml)||110|
|Hot buttered rum||8 oz (235 ml)||292|
|Mai Tai||4.9 oz (145 ml)||306|
|Margarita||4 oz (120 ml)||168|
|Mimosa||4 oz (120 ml)||75|
|Mint Julep||4.5 oz (135 ml)||165|
|Mojito||6 oz (177 ml)||143|
|Pina colada||6.8 oz (200 ml)||526|
|Rum and Coke||8 oz (235 ml)||185|
|Rum and Diet Coke||8 oz (235 ml)||100|
|Tequila sunrise||6.8 oz (200 ml)||232|
|Vodka and tonic||7 oz (207 ml)||189|
|Whiskey sour||3 oz (89 ml)||125|
|White Russian||8 oz (235 ml)||568|
|White table wine||5 oz (145 ml)||128|
|Gewurztraminer||5 oz (145 ml)||128|
|Muscat||5 oz (145 ml)||129|
|Riesling||5 oz (145 ml)||129|
|Chenin Blanc||5 oz (145 ml)||129|
|Chardonnay||5 oz (145 ml)||128|
|Sauvignon Blanc||5 oz (145 ml)||128|
|Fume Blanc||5 oz (145 ml)||128|
|Pinot Grigio||5 oz (145 ml)||128|
|Dry dessert wine||3.5 oz (90 ml)||157|
|Red table wine||5 oz (145 ml)||125|
|Petite Sirah||5 oz (145 ml)||125|
|Merlot||5 oz (145 ml)||122|
|Cabernet Sauvignon||5 oz (145 ml)||122|
|Red Zinfandel||5 oz (145 ml)||129|
|Burgundy||5 oz (145 ml)||122|
|Pinot Noir||5 oz (145 ml)||121|
|Claret||5 oz (145 ml)||122|
|Syrah||5 oz (145 ml)||122|
|Red dessert wine||3.5 oz (90 ml)||165|
(taken from: https://medlineplus.gov/ency/patientinstructions/000886.htm)
The Best Alcohol Choice
The obvious choice is a clear spirit mixed with soda water or diet soda — as it has the fewest overall calories.
Spirits — liquors — in sugary cocktails can accumulate calories fairly quickly, despite being delicious.
Wines are second best and can be enjoyed with a meal if you’re a classy kind of person.
The Worst Alcohol Choice
Beer — especially hopped beer — is the worse choice.
Not only is it the most calorie-dense drink, but it’s also full of phytoestrogens that can lead to the preconditions for more fat gain in men.
Check out our article on beer for more info.
Don’t hesitate to email us at [email protected] for personalized coaching and a client questionnaire if you’d like DEDICATED tailor-made personal training on strength training, building muscle, losing fat, developing athleticism, and more — all to your liking, lifestyle, habits, and taste!
Alternatively, you can pick up a FREE eBook on fundamental strength principles offering an introductory workout program.