Alcohol intake prevents the breakdown of fats and can encourage weight gain, but not everyone agrees that alcohol can make weight loss more difficult, quite the opposite.
Every quality weight loss program contains three priority components: a balanced energy restrictive diet, exercise and enough sleep.
Also, getting rid of alcohol is high on the list of habits that are recommended for everyone who wants to lose weight. But whether an occasional glass of wine or beer will really ruin a child’s efforts is the subject of numerous expert debates.
A hidden source of calories
If you have ever counted calories on a diet you know very well that 1 g of alcohol has 7 kcal, almost the same as a gram of fat. Calories from alcohol are often called "empty calories" because they take the place of calories from nutritious foods. The caloric value of alcoholic beverages is not negligible:
- Beer 0.33 l = 142 kcal
- Red wine 0.1 l = 83 kcal
- White wine, 0.1 l = 82 kcal
- Vodka, 0.03 l = 64 kcal
- Whiskey 0.03 l = 75 kcal
Alcohol slows down the metabolism of nutrients into beneficial molecules by reducing the secretion of digestive enzymes from the pancreas.
Alcohol also interferes with the absorption of nutrients, destroying and damaging the cells that cover the lining of the stomach and intestines, as well as interfering with the absorption of some substances from the digestive tract into the blood.
Counting calories during the diet can be exhausting and discouraging, and forbidden foods quickly lead to a great desire for just such food.
For long-term weight maintenance and a sense of vitality, it is important to limit calorie intake according to personal needs, but without starvation.
The drink creates a "belly"
Because the liver perceives alcohol as a poison, alcohol metabolism always has an advantage. In other words, no matter when you drink, your body will first "deal" with the breakdown of alcohol, and only then with other substances.
As a result, the body does not use fats and carbohydrates for energy. This does not mean that the weight loss process stops if you are on a diet, but that it is delayed.
This is confirmed by a paper published in 2005 in the journal "Critical Reviews in Clinical Laboratory Sciences", which points out that alcohol intake prevents the breakdown of fats and can encourage weight gain.
Unused fats are then most often stored in the abdomen, which is why the name "beer belly" is widespread.
"Opens" the appetite
There is another mechanism by which alcohol can negatively affect the diet. You must have felt that alcohol intake "opens the appetite".
Interestingly, enjoying a drink always requires food rich in fats and salt, which can significantly increase caloric intake. The more drinks you drink, the less you want to follow a diet, so proper nutrition and diet fall into the background.
It is also believed that alcohol intake reduces testosterone levels, which has a negative effect on muscle building, and thus on the effectiveness of weight loss programs. Additionally, alcohol consumption negatively affects sleep quality, and poor sleep is known to be associated with higher food intake.
Skipping meals to enjoy a drink later is a bad idea
Many people while on a diet, if they know that the social situation will require a drink, tend to skip meals to control calorie intake.
That is a completely wrong move. If you go to a party hungry. you are more likely to reach for high-calorie snacks.
Also, the negative effects of alcohol are multiplied on an empty stomach. That is why it is always a better option to eat a quality meal before enjoying a drink, and if you are worried about the negative effect of alcohol, you would rather "neutralize" it with half an hour more physical activity than skipping a meal.
The other side of the coin
Interestingly, not everyone agrees that alcohol on a diet can make weight loss more difficult, quite the opposite.
Thus, a study in which 19,220 women participated, published in 2010 in the journal "Archives of Internal Medicine", showed that alcohol intake does not affect body weight.
The authors came to that conclusion after almost 13 years of monitoring healthy women with modest to moderate alcohol intake. In addition, a study published in 2011 in the journal Nutrition Reviews showed that moderate consumption of alcohol, especially wine, even protects against the accumulation of extra pounds. Consumption of spirits can still contribute to weight gain.
Today, it is clear that in addition to the type of alcoholic beverage, other factors are important for body weight.
According to a paper published in 2010 in the journal Physiology & Behavior, the frequency of alcohol consumption is of great importance.
Those who drink significant amounts every day, alcohol affects weight gain. It’s similar with weekend binges. But for people who moderately enjoy drinks such as wine or beer, a beneficial effect on weight is possible.
Which means if you drink a glass of wine every day and while on a diet you can enjoy this habit. If you drink too much, it's time to quit for much more important reasons than being overweight.