You work too damn hard all week long to just allow yourself to go off the rails come Saturday and Sunday. But it’s the summer and I get it— what’s the sense in doing this all if you can’t enjoy yourself from time to time? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow these five tips to catching that buzz, without completely self-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 and are can 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, protein powder, chicken, turkey, tuna, pork and egg whites are good sources of protein this day.
Keep in mind, If fat loss is your number one goal, I recommend limiting drinking to one evening per week. Apply this protocol and you will lose fat on a weekly basis as long as your diet is on point for the rest of the week.⠀⠀⠀