Can I drink alcohol on a diet?

Can you imagine celebrating a special occasion without a symbolic glass of wine or another alcoholic beverage? Many people can't. Alcohol has been part of history and culture since the dawn of time, as well as a staple of social gatherings and celebrations. According to 2018 statistics from the World Health Organization (WHO), the average annual consumption of pure alcohol per person aged 15 and older worldwide is 6.4 liters. The average Pole drinks nearly twice that amount—an average of 11.6 liters of pure alcohol per year. Interestingly, as a nation, we prefer beer (56%). Is that a good choice? Let's find out.

Does alcohol make you gain weight?

Any product that causes us to consume more kilocalories than our body needs will lead to weight gain. Due to the caloric content of ethanol in alcoholic beverages (7 kcal per 1 g) and the high-calorie snacks that often accompany drinking, regular consumption of "spirits" can lead to excessive weight gain. Of course, every type of alcohol has a different ethanol content and, consequently, a different caloric value. So, what is the least fattening?

• BEER - the average caloric content of this drink is 250-300 kcal per 500 ml, which is the "most favorable" compared to the other alcohols described below (50-60 kcal per 100 ml). Unfortunately, its consumption is often accompanied by salty snacks such as chips, nuts, and pretzels, which can add another 500 kcal to your intake. It is therefore worth avoiding them. Another point in beer's favor is that it can be sipped without additional beverages (which are usually sweet and carbonated). The downside, however, is the high sugar content in the form of barley malt. Beer is one of the most insulinogenic products—consuming it causes a rapid and high spike in glucose, and consequently, in insulin as well.
• VODKA - a standard shot (50 ml) contains about 140 calories. To this, you must add at least 40-50 kilocalories for every 100 ml of mixer. Unfortunately, due to various additives like sugar syrups, juices, other spirits, or coconut milk, it is very difficult to estimate the caloric content of mixed drinks. It is certain that in many cases, it will be very high and can equal the caloric value of a regular meal.
• WINE - a glass of wine (120 ml) contains nearly 100 calories. Wine itself has small amounts of nutritional value—especially red wine. It contains, among other things, antioxidants, potassium, magnesium, and calcium. There is much talk about its positive effect on the circulatory system due to the flavonoids it contains. However, their quantity is too small to produce a significant positive effect in our body. Furthermore, wine contains alcohol, which in itself has a negative impact on health.

A demanding metabolism

Shortly after you start drinking alcohol, your body begins to metabolize it—absorbing, converting it into other compounds, and excreting it. In the first stage of this process, the small intestine plays the biggest role; 80% of alcohol is absorbed through it, with the remaining 20% absorbed through the stomach wall. It is then transported via the bloodstream throughout the entire body.

Since it cannot be stored, the body gets rid of it entirely, mainly through the liver, which breaks the substance down into its simplest form—the liver metabolizes and eliminates up to 90% of the alcohol consumed.

The ethanol in alcohol is a poison, so to get rid of it as quickly as possible, the body focuses on detoxification processes, setting aside the digestion and absorption of other nutrients. It is also worth noting that alcohol dehydrates the body, which negatively affects many bodily processes, as most of them occur in an aqueous environment.

Irrational dietary decisions

The consequences of alcohol consumption are also influenced by the time of day—evening is the least optimal option. While alcoholic drinks may make it easier to fall asleep, they negatively affect the quality of your sleep. Analysis has shown that after consuming alcohol, we wake up more often during the second phase of sleep, and our nightly rest is usually shorter.

The result? An almost certain feeling of sleep deprivation, which should be the least of your worries. Sleep deprivation negatively affects carbohydrate metabolism, increasing fasting blood glucose levels and intensifying the release of ghrelin, the hormone responsible for feelings of hunger. This is why people who lead a nocturnal lifestyle and drink alcohol late at night have great difficulty making rational dietary choices the next day. They find it harder to feel full, often reach for high-calorie foods, and eat much more than usual. This does not support weight loss— according to studies, the day after consuming alcohol, we unconsciously eat up to 500 kcal more.

The AgRP neuron also plays a significant role here, as researchers in London have shown that it is activated by the intake of ethanol. It not only increases feelings of hunger but also slows down metabolism. Furthermore, the activation of AgRP blocks POMC neurons, which typically help the body determine whether the number of kilocalories consumed is sufficient to meet its needs.

In moderation

As the Greek philosopher Pythagoras said, "There must be moderation in all things." We agree. Occasional alcohol consumption should not have negative health consequences or disrupt the weight loss process. However, making conscious choices about the type and amount of alcohol consumed is essential. Drinking should not be an excuse to abandon healthy eating or your planned caloric deficit—if your diet gets back on track the day after drinking, the "spirits" won't threaten your physique goals.

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. Alkoholizm i Narkomania 2009, Vol. 22: No. 2, 143-159
3. Jarosz M., Rychlik E., Stoś K., Charzewska J. (eds.): Nutritional standards for the Polish population and their application. National Institute of Public Health - National Institute 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