It’s generally accepted that the chances of developing or expanding the size of your “beer belly” (man-speak) or “the fat around your middle” (woman-speak) is greatly increased by the calories in alcohol being stored as fat. However, studies show that less than five percent of these alcohol calories are turned into fat. The main problem when it comes to weight loss is that alcohol reduces the amount of fat your body burns for energy.

One research study took eight men, who were given two drinks of vodka and sugar-free lemonade, separated by thirty minutes. Each drink contained just under 90 calories. Fat metabolism was measured before and after consumption of the drink. For some number of hours after drinking the vodka, whole body lipid oxidation (a measure of how much fat your body is burning) dropped by a massive seventy three percent!

What happens is that a small portion of the alcohol is converted into fat, after which your liver then converts most of the alcohol into acetaldehyde, which is pure alcohol and is toxic to the body. The acetaldehyde is then released into your bloodstream and replaces fat as a source of fuel, thereby slowing the “fat burning” you are looking for when you want to lose weight.

However, if you are following a healthy eating programme and doing lots of regular physical exercise, there is an argument for the odd tipple! Alcohol is, after all, a stress-reliever. It also has some – though sadly not many – nutritional qualities. There is little doubt in my mind that total deprivation of anything, whether food, drink, sex, love, fun, etc, can lead to cravings and ultimately, to bingeing.

So, here are some top things to remember when drinking alcohol on your diet: –

1. Remember that alcohol raises your blood sugar very quickly, so always have a protein-rich snack before or with your drink. This could be a couple of oatcakes with nut butter, a piece of fruit and some nuts or seeds, a chicken leg, a cold boiled egg, some crunchy baby veg with a small pot of hummus… The choice is yours, just make sure you have that protein!
2. For every drink you have, have a large glass of water. Yes, you will have to go to the ladies room a lot, but you will seriously cut down on the amount of alcohol you have. We also strongly advise having a jug of water before bed to help re-hydrate and ensure you feel great the next morning.
3. Remember that alcohol increases your appetite, lessens your resolve and removes those inhibitions, so always make sure you have a buddy or partner around to keep you on track.
4. Avoid all “lite” beers, alcopops and ready mixed cocktails, as these are loaded with sugar! It’s also best to avoid fizzy mixers at all costs, as these too are full of sugar. Even opting for the diet alternatives is likely to increase your desire for more of that sugar hit, and thus also more alcohol.
5. Aim for a good quality wine or champagne, a spirit on the rocks, or a spirit with natural, unsweetened fruit juice.
6. Cocktails can be dangerous and often high in sugar, but if you stick to “Breezes”, “Martinis”, “Sours”, “Manhattans”, “Screwdrivers” and “Punches and Pimms” (don’t add sugar, just enjoy the sweetness from the fruit), you shouldn’t get into too much trouble! You can also treat yourself to a delicious, nutritious and highly satisfying Bloody Mary or Bloody Caesar, which surely have to be regarded as an essential part of any good, wholesome diet!