Alcohol and a low-carbohydrate diet: a good combination? Have you started a low carb diet ? In this case, you may be wondering about drinking alcoholic beverages.
Alcohol contains empty calories and can slow down fat burning
A low-carbohydrate diet reduces alcohol tolerance
Alcohol abuse is associated with weight gain
To conclude: alcohol and a low-carb diet
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Most alcoholic drinks are high in carbohydrates. Some are richer in carbohydrates than soda and candy! I regret to disappoint heavy beer drinkers: most beers are incompatible with a low-carb diet. Beer is high in carbohydrates, as starch is one of the main ingredients. The abuse of beer is responsible for the famous beer belly of some men.
Most premixes and cocktails are also very high in carbohydrates because of ingredients like added sugars, fruit juices and other calorie additives. Alcohol contains empty calories and can slow down fat burning. Alcohol is high in empty calories, which means it is high in calories without providing the vitamins, minerals, and other essential nutrients the body needs.
Studies confirm that excessive alcohol consumption blocks fat burning and can interfere with weight loss. This is because the body is doing everything it can to eliminate alcohol, which it perceives as poison.
The primary task of the liver is to break down alcohol. Suddenly, fat burning takes a back seat ( source ). Foods that have just been eaten are then more likely to be transformed into fat and then stored ( source ).
Alcohol abuse can also reduce fat burning and increase fatty acid synthesis, leading to a buildup of triglycerides in the liver. Over time, this can lead to fatty liver disease (fatty liver disease) ( source ). Not only is this seen on the waistline, it also has serious health consequences.
For those who still want to have a drink every now and then, here is a rundown of low-carb or no-carb alcoholic drinks (0-0.5g of carbs per 100ml):
Gin
Vodka
Whiskey
Brandy
Absinthe
Rum
Warning: Just because these alcoholic drinks have low carbohydrate content doesn't mean they are low in calories! Excessive alcohol consumption can bring in a lot of calories.
If you want to drink something, you better order these low carb alcoholic drinks. As you may have noticed, spirits are generally the lowest in carbs.
Are you a wine lover? In this case, do not be sad ... The carbohydrate content of wine may vary slightly depending on the variety of grape and the sweetness of the wine. Also, it is better to opt for a dry white wine (0.6 g of carbohydrate per 100 ml) if you want to drink a glass of wine. I always recommend beer because of its high carbohydrate content.
A low-carbohydrate diet reduces alcohol tolerance
It is important to know that a low carbohydrate diet can have a significant influence on your tolerance to alcohol.
Most people on a low-carb diet need a lot less alcohol to get drunk. Be even more careful if you are driving.
If you combine alcohol with a low-carb diet, you'll find that you get drunk faster. At least you'll save money at the bar!
But how to explain it? This is likely due to the lack of carbohydrates, although little research has been done on this. My theory is that carbohydrates can act as a buffer and slow down the breakdown of alcohol in the stomach.
The results of a study of 51 participants support this idea. This study found that a meal high in carbohydrates (85% of the energy from carbohydrates) significantly reduced blood alcohol levels compared to a meal high in protein (94% of the energy from protein ) ( source ). That said, research shows that carbohydrates and fat reduce alcohol absorption ( source ). The question is therefore probably more complex.
Another explanation is the amount of food ingested. Everyone knows the advice not to drink on an empty stomach, otherwise you will get drunk faster. Having food in the stomach slows down this process. One of the benefits of a low-carb diet is that it increases satiety, which can lead to reduced food intake. In other words, we eat less!
Additionally, most people who follow a low-carb diet aim for weight loss and therefore knowingly eat less than the average person. As they eat less, they get drunk more quickly. In short, alcohol and diet do not mix. Alcohol abuse is associated with weight gain
Drinking too much alcohol has a visible effect on weight. In this regard, it doesn't matter whether you follow a low-carb diet or not: it is always best to drink in moderation. This means on average one drink per day for women and two drinks for men.
A study of 15,000 men found that increased alcohol consumption increased the risk of weight gain over a 24-year period ( source ). To conclude: alcohol and a low-carb diet I don't really have a problem with wanting a drink on a low carb diet. A moderate amount of alcohol (for example, two alcoholic drinks on a Saturday night) can't really hurt.
Consumed in moderation, certain drinks can be perfectly integrated into a low-carbohydrate diet. As we have seen, dry (white) wine and spirits are the lowest in carbohydrates. However, it is best not to drink more than 1-2 drinks per day, as alcohol abuse can slow down fat burning and cause weight gain. My advice is to drink in moderation on weekends only. However, if you are having trouble losing weight, drink less alcohol. Indeed, limiting alcohol is always preferable when you want to reach a healthy weight. In the long run, alcohol abuse can lead to health problems.
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