Can I drink alcohol on a diet?

Can you imagine celebrating an important occasion without a symbolic glass of wine or other alcohol? A lot of people not very. Since the dawn of time, alcohol has been a part of history and culture, as well as an element of meeting friends or celebrating important events. According to statistics from the World Health Organization (WHO - World Health Organization) from 2018, the average annual consumption of pure alcohol in the world, per person over the age of 15, is 6.4 liters. The average Pole drinks almost twice as much - an average of 11.6 liters of pure alcohol per year. Interestingly, as a nation, we prefer beer (56%). Is it a good choice? We're about to find out.

Does alcohol make you fat?

Any product whose consumption causes us to provide the body with a greater number of kilocalories than it needs will cause an increase in body weight. Due to the calorie content of ethanol contained in alcoholic beverages (7 kcal in 1 g) and the high-calorie snacks that often accompany drinking, regular consumption of “percentages” can cause excessive weight gain. Each alcohol is, of course, characterized by a different ethanol content and therefore caloric content. So what fattens the least?

• BEER - the average caloric content of this drink is 250-300 kcal/500 ml, which in comparison with other alcohols described below is “most favorable” (50-60 kcal per 100 ml). Unfortunately, its consumption is often accompanied by salty snacks such as: chips, nuts, sticks, which can be responsible for providing the body with another 500 kcal. So it is worth avoiding them. The fact that it can be filtered without additional drinks (most often sweet and carbonated) also speaks in favor of beer. The downside, on the other hand, is the high sugar content in the form of barley malt. Beer is one of the most insulinogenic products - its consumption causes a sharp and high ejection of glucose, and, consequently, insulin.
• VODKA - Caloric content of an average glass (50 ml) is about 140 calories. To this should be added at least 40-50 kilocalories from each hundred-liter portion of the additional drink. Unfortunately, due to the various additives in the form of sugar syrups, juices, other liquors or coconut milk, it is very difficult to estimate the caloric content of colored drinks. It is certain that in many cases it will be very high and can equal the caloric content of a regular meal.
• WINE - Caloric content of a glass of wine (120 ml) is close to 100 calories. The wine itself has a small amount of nutritional value — especially red wine. It contains antioxidants, potassium, magnesium and calcium, among others. Much is said about its good effect on the circulatory system due to the flavonoids it contains. However, their amount is too small to cause a positive effect in our body. In addition, wine contains alcohol, which in itself has a negative effect on health.

Demanding metabolism

Shortly after the start of drinking alcohol in the body, its metabolism begins, that is, absorption, transformation into other compounds and excretion. In the first stage of this process, the largest role is played by the small intestine - it is through it that up to 80% of alcohol is absorbed, the remaining 20% through the stomach wall. It is then transported along with the blood throughout the body.

Since it cannot be stored, the body gets rid of it entirely, mainly due to the liver, which breaks down the substances into the simplest form — it metabolizes and gets rid of as much as 90% of the accumulated alcohol.

The ethanol contained in alcohol is a poison, therefore, wanting to get rid of it as soon as possible, the body focuses on detoxification processes, putting aside the processes of digestion and absorption of other components. It is also worth emphasizing that alcohol dehydrates, which negatively affects many processes in the body - most of them occur in the aquatic environment.

Irrational food decisions

For the consequences of alcohol consumption, there is also a time when we do it - the least optimal option is the evening. It is true that alcoholic beverages with percentages can make it easier to fall asleep, but they negatively affect the quality of sleep. The analysis showed that after consuming “percentages”, we wake up more often in the second phase of sleep, and the night rest is usually shorter.

Effect? Almost a certain feeling of not sleeping, which should be the least of worries. Lack of sleep negatively affects the carbohydrate metabolism, increasing the concentration of fasting blood glucose and increasing the release of the hormone ghrelin, which is responsible for the feeling of hunger. Therefore, people who lead a nocturnal lifestyle and consume alcohol late the next day have great difficulty in making rational food choices. It is more difficult for them to get satiated, they often reach for high-calorie foods and eat much more than usual. It is not conducive to weight loss — according to research, the day after drinking alcohol, we unconsciously eat up to 500 kcal more.

Also important here is the AgRP neuron, which, as scientists from London have shown, is activated by supplying ethanol to the body. It not only affects the increase in the feeling of hunger, but also slows down the metabolism. In addition, activation of AgRP blocks POMC neurons, which typically help the body determine whether the number of kilocalories consumed is already sufficient to cover its needs.

In moderation

As the Greek philosopher Pythagoras said, “There must be moderation in everything.” And we agree with that. Occasional alcohol consumption should not have negative health effects, nor disrupt the process of weight reduction. However, it is important to consciously choose the type and amount of drink you drink. Alcohol consumption should also not be an excuse to give up healthy eating or an assumed caloric deficit - if the next day after drinking alcohol your diet is back on track, the “percentages” will not jeopardize your body goal.

Bibliography

1. “Global status report on alcohol and health 2018”, WHO, 2018
2. Jakubczyk A., Wojnar J., Wojnar M. et al.: Sleep disorders in alcohol-dependent individuals. Alcoholism and Drug Addiction 2009, Volume 22: No. 2, 143159
3. Jarosz M., Rychlik E., Stoś K., Charzewska J. (eds.): Nutrition standards for the Polish population and their application. National Institute of Public Health - State Department of Hygiene, 2020
4. Cains, S., Blomeley, C., Kollo, M. et al. Agrp neuron activity is required for alcohol-induced overeating. Nat Commun 8, 14014 (2017). https://doi.org/10.1038/ncomms14014