How to Drink Alcohol Without Gaining Weight

You work too hard all week long to just allow yourself to go off the rails on the weekend. But it’s the summer and I get it— what’s the point in working hard if you can’t enjoy yourself from time to time?

Work hard, play hard, right? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

I share my five tips with you below on how to catch a buzz without it completely sabotaging your weight loss goals.

1. Limit carbs throughout the day

You want to ideally cut carbs to 1.5 g/kg body weight. Make sure you get all carbs from vegetables and the tag-along carbs in some protein sources. Avoid high starchy carbs like rice, potatoes and bread.

2. Restrict your intake of dietary fat

Ideally, you should be cutting your fats down to 0.3 g/kg if your body weight (or as close to this figure as possible). Usually this falls somewhere around 15-25g if fat intake for the day. If you restrict more fats, you don’t need to necessarily restrict carbs as much. One of these macros however should be significantly less on the day/night you plan on drinking.

3. Stick to hard liquor and skip the sugary mixers

Especially while drinking, why waste calories on the chasers? Opt for drinking something like tequila/vodka/gin and club soda. Lime juice is a nice way to improve taste in drinks without adding many calories as well.

4. Make sure to drink water between your drinks

Alternate your drink with a glass of water so you don’t wake up with a killer hangover. This also helps you to effectively pace yourself throughout the night.

5. Eat as much protein as you want

Due to the limit on dietary fat and carbs, you need to get your protein from lean sources. Protein sources such as low-fat cottage cheese or greek yogurt, protein powder, chicken, turkey, tuna, pork and egg whites are good sources of protein on the day you plan on drinking.

Keep in mind, If fat loss is your number one goal, I recommend limiting drinking to one day per week. Apply this protocol and you will lose fat on a weekly basis as long as your diet is on point for at least 80% of the week.

Need help creating a structured meal plan that works for you and your lifestyle?