Can alcohol lead to weight gain? If so, why is that? Let’s discuss…
Alcohol is sometimes referred to as the fourth macronutrient. Our main macronutrients are protein, carbohydrates and fat. So why is alcohol considered the fourth?
Alcohol contains calories and this is why it is considered a macronutrient, however, unlike the other macros - Alcohol does not contain any other nutritional value, e.g. vitamins, minerals, or fibre.
Let’s compare the four macronutrients and their calorie content:
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Fats = 9 calories per gram
Alcohol = 7 calories per gram
So as much as you may enjoy a drink, alcohol contains a large amount of calories and does not provide the body with any nutrients. Alcohol is sometimes referred to as “empty” calories for this reason. It is also a “non-essential” macronutrient, as we do not need alcohol to survive… As much as some people may disagree.
Aside from the high-calorie content of alcohol, it also has many negative effects on the body. Heavy alcohol consumption can lead to malnutrition or deficiencies in important micronutrients, this is because alcohol can reduce vitamin and mineral absorption or increase their loss.
Excessive alcohol intake can lead to the development of many chronic diseases, including high blood pressure, stroke, heart disease, liver disease, digestive problems, and various types of cancer.
Alcohol can do our health irreversible damage, so be careful to not consume it in excess.
Gymgoers should keep in mind that alcohol consumption also negatively impacts muscle protein synthesis which is your ability to build muscle and recover from your workouts.
Among the previous points, alcohol is a diuretic, which means it will dehydrate you quickly if consumed in large quantities without enough water intake. It can have a negative effect on the fluid and electrolyte levels in the body. So if you do opt for a drink, ensure you are also drinking water to avoid dehydration. It is recommended to drink 1 glass of water per serving of alcohol.
If you are tracking calories, you need to be tracking your alcohol intake! As alcohol contains 7 calories per gram, you can rack up calories very quickly if you are not aware.
‘Calories in’ versus ‘calories out’ will ultimately dictate if you lose or gain weight. But alcohol which is both calorie-dense and provides no nutrients to the body will make losing weight more challenging.
Essentially you are “wasting” calories by drinking alcohol. As controversial as that may be to some, alcohol provides the body with no essential nutrients.
Now I’m not saying to never drink again in your life! That is a personal choice! But you should be aware of the consequences alcohol has on the body, as well as the calorie content if you have physique goals.
Popular mixes that people use in alcohol also contain a high amount of calories, so you also need to keep that in mind.
Not drinking any alcohol ever again is not an option for some people, so if this is you, try to be mindful of your alcoholic beverage choices. This will help with weight management. Possibly use sugar-free mixes which will have very minimal calories instead of high-calorie alternatives.
Suppose you do have a drink try to keep them to a minimum. Limiting your intake is both beneficial for your health and managing your weight. The Australian Guidelines recommend healthy adults drink a maximum of 10 standard drinks a week, and a maximum of 4 standard drinks on any one day. This helps to reduce the risk of alcohol-related disease or injury.
However, limiting your intake further is ideal. Try not to have more than 1 standard drink per day if possible.
Alcohol does not directly lead to weight gain, but it can make losing weight more challenging. The “empty” calories you consume when drinking alcohol can lead to an excess intake.
If you consume more calories than you burn, you will gain weight.
Drinking alcohol has been linked to an increase in visceral fat, which is the fat surrounding our organs, which is detrimental to our health.
So if you do opt to drink, kind in mind the consequences for both your health and weight management. Be smart when choosing to drink alcohol.