If you took a look at the title of this article, you might have cringed. When it comes to fitness, nutrition, weight loss, and general health, many of us have problem areas. There are some people who have a glass of red wine with dinner every night. Others skip drinking altogether on weekdays, then start drinking a few on Thursday or Friday night and continue through Sunday. Others don’t drink for two or three weeks, then go on a weekend binge of a few dozen drinks or so (you know who you are!). Finally, while there are scores of people who don’t drink alcohol at all and won’t really find this article personally helpful, I encourage you (if you’re one of those people) to read it anyway and share the information with someone you think might help. .
So…how does alcohol make you fat, especially when it’s fat-free? To understand how this process occurs, let’s examine the consumption of a 5-ounce glass of red wine by a fictional character named Vinny.
Vinny takes a drink. As alcohol undergoes digestion, it breaks down into two compounds: fat and acetate. The fat is taken up through the bloodstream and stored where Vinny tends to deposit fat. The acetate is carried into the bloodstream and used as Vinny’s main energy fuel.
If you remove something from this article, please read the last sentence again. The acetate is used as Vinny’s primary power fuel. This means that instead of burning carbohydrates, protein, or fat for fuel, Vinny’s body relies on acetate for energy. Stop burning anything else entirely. Suddenly, Vinny has excess carbohydrates, protein, and fat circulating in his body with nowhere to go. So where does it all end? You guessed it…it turns into fat and settles on Vinny’s waist.
But that’s not the only effect on Vinny. Alcohol also acts as a powerful appetizer. Have you ever heard of an appetizer? It’s an alcoholic drink taken before a meal to increase your appetite, and many restaurants find this to be a great way to get you to order more food. There are several studies that show a sharp increase in caloric intake when an alcoholic beverage is consumed before a meal (compared to a glass of water, or even a soft drink!). So now Vinny wants: A) another glass of wine or B) food (probably something salty or fatty).
Thats not all! Let’s say Vinny succumbs to his appetite and finishes the bottle. A single episode of heavy drinking will greatly increase levels of the hormone cortisol, while significantly lowering levels of the hormone testosterone. Besides his headache, here’s why Vinny should be concerned: Cortisol causes the body to break down muscle and suppresses recovery from exercise, while low testosterone makes the body less likely to build muscle. lean or burn fat for fuel. So Vinny has a big belly and skinny arms and legs.
Now let’s consider the actual calorie content of the glass of red wine. Before you begin, keep in mind that at most parties, social gatherings, and restaurants, a typical glass of red wine is actually 6 to 8 ounces. But we will be conservative. So Vinny’s glass of wine contains around 110 calories. Contrary to popular belief, there are very few carbohydrates in wine, only about 5 grams. This is because when grapes are made into wine, most of the sugars in the fruit are converted into alcohol. For comparison, this glass of wine has about the same amount of alcohol and calories as a 12-ounce light beer or a shot of 80-proof alcohol (yes, that means a shot of tequila = about a whole glass of wine) . A regular beer, not light, is even higher in calories, containing more than twice the carbohydrates of light beer.
But keep in mind that alcohol itself contains about seven calories per gram, making it nearly twice as calorie-laden as carbs or protein, which contain only four calories per gram. However, these calories contain no beneficial nutrients, vitamins, or minerals. Sure, Vinny gets some benefit from the compounds in grape skins and grape juice, but if you drink a big glass of red wine every night with
dinner, consume more than 1,000 extra calories per week, and gain an extra dozen pounds of fat per year.
I haven’t really discussed mixed drinks and I won’t say too much. If you read my article “How Sugar Makes You Fat,” you’ll know about sugar’s powerful effect on fat levels in the body, and if you’ve read the label of any soda or blender lately, you’ll know how much sugar is in it. For you! Basically, you can take everything I just illustrated in Vinny’s case and multiply it by 4-5. Margaritas, Long Island Iced Tea, Mudslides, and other sweet mixed drinks can do more damage to your diet than a Big Mac and cheese.
So let’s be practical and assume you’re not going to stop drinking altogether, but you want some tips for your next social event. Here are some ideas:
Dilute the alcohol with diet soda. While there are health concerns with the artificial sweeteners and chemicals in diet soda, it will lower your total caloric intake.
Use lots of ice. It makes your drink look bigger without adding any real calories.
If you have to choose between fruit juice and soda in a blender, choose fruit juice.
Avoid salty snacks. They will make you want to drink more.
At the bar, restaurant, or grocery store, try to find a premium product or fine wine you like, then pay those extra dollars and drink it slowly. Savoring a drink will reduce overconsumption.
Drink as much water as possible. Try to have two drinks of water for every drink of alcohol.
Did you enjoy these tips and tricks? You may want to check out my free blog and podcast at http://www.bengreenfieldfitness.com, which offers weekly tips on everything from nutrition to fat loss to sports performance. Mark it now!