Twigs From the Nest: Our holistic nutritionist answers the most common customer questions.
Is it OK to consume alcohol during your weight loss journey? This question is difficult.
As a holistic nutritionist with a focus on natural weight loss, it’s easy to point to alcohol’s inflammatory effects and sugar content to establish a hard and fast zero-tolerance policy when it comes to booze, beer and wine. But, as someone who enjoys a good glass of wine or neat cocktail here and there, it’s easy to lean toward the school of alcohol moderation.
Here, we address the question so many weight loss clients have asked: Can I drink alcohol while trying to lose weight? Make your own decision about whether immersion is right for you. It’s worth thinking about how much, how often, what and when when it comes to your weight loss journey and alcohol consumption.
Important aspects to consider
- Alcohol is inflammatory, which affects weight and contributes to disease. I have noticed, on average, 2 pounds will be added to the scale after a night of drinking.
- Alcohol affects many body systems and ultimately contributes to a slower metabolism.
- Many drinks contain sugar in the recipe, which contributes to calorie loss and weight loss.
Alcohol + Inflammation
In general, alcohol is inflammatory to your body in many ways, wreaking havoc on multiple body systems.
Digestive System: The digestive system is adversely affected by alcohol through damage to the lining of the gut leading to a condition known as leaky gut syndrome. A leaky gut allows toxins and bacteria to enter the bloodstream, which can cause systemic inflammation. Also, chronic alcohol consumption can negatively affect the composition of the gut microbiome, shifting the balance towards opportunistic bacteria, causing inflammation throughout the body. And, as we all know, too much alcohol can lead to liver problems, including reduced detoxification and inflammation.
Endocrine System Hormones
The effect of alcohol on sex hormones is complex and sometimes related to HOW MUCH and HOW OFTEN alcohol is in the system. Messing with hormonal balance increases inflammation which could slow metabolism.
Cortisol: Drinking alcohol increases the stress hormone cortisol, which is a fat-promoting hormone. Obviously not good for weight loss.
Estrogens: Moderate alcohol intake tends to increase in estrogen (in pre/peri + complete menopause) due to the metabolism of both compounds through the liver. Since alcohol is considered a toxin, it is prioritized by the body and detoxified first, leaving estrogen hanging around longer than is useful and sometimes compromising the estrogen/progesterone balance and possibly causing estrogen dominance leading to PMS, mood changes, breast tenderness. and weight accumulation around the midsection. Also, alcohol, depending on the type, contains phytoestrogens, which exacerbate the problem of estrogen dominance.
High alcohol consumption is associated with lower estrogen levels in women. It is not good to drop this hormone more than will naturally occur as we age. Declining estrogen is linked to depression and anxiety and an increased risk for osteoporosis and imbalanced blood sugar levels and regulation. None of these are helpful for weight loss or just feeling good, frankly.
Testosterone: Over time, Drinking alcohol can lower testosterone levels in men contributing to libido and mood problems. In women, moderate alcohol intake is associated with small increases testosterone which can contribute to acne, mood swings and a drop in libido. High Alcohol levels actually lead to a decrease in testosterone in women, also causing a drop in libido and sexual response in just 30 minutes after consumption.
In general, hormones are lost, even with moderate alcohol in the mix.
Alcohol + Macronutrient Metabolism
As with estrogen (see above), when you consume alcohol, your body prioritizes its metabolism over other nutrients because it is a toxin. This can slow down the metabolism of fats and carbohydrates, potentially negatively affecting weight loss.
Calories + Sugar Content
Alcoholic beverages add calories. One of the things we personalize for you in the Healthy Nest Natural Weight Loss Program is the caloric load. We take your gender, age, weight, height and activity level and formulate an estimated calorie count that’s right for you. We find a balance that keeps you happy but still allows for constant daily/weekly loss. Sometimes, just a drink or two will get you over your calories (and carbs). And those calories generally don’t give you much in the way of nutrients.
Pink glasses
The booze makes these fries look awfully delicious! Alcohol can increase appetite and lower inhibitions, which can lead to overeating or less healthy food choices.
The verdict?
Ultimately it’s your choice. Many clients end up setting limits around drinks – only one, only on weekends, only vodka sodas, only when going out to a restaurant or only after exercise, etc.
Choose what works best for you. Sometimes it delays or slows down the weight loss effort, but it doesn’t have to be completely eliminated, which sometimes just isn’t going to happen. And we understand.
End: Find your limits for the week. Plan for your drink (and enjoy it :))
End: Choose options that have less inflammation and less sugar
- A wine spritzer (½ wine + ½ club soda) lets you have 2 drinks for the alcohol of one!
- Vodka/gin mixed with soda with lots of lemons and limes is so refreshing! And it’ll help keep your calorie intake down compared to heavier options like sugary margaritas and craft beers.
- Red wine contains polyphenols—antioxidant compounds with anti-inflammatory properties—which suggests it may cause less inflammation than other types of alcohol, such as liquor or beer.
For more information on natural weight loss and making healthy choices that fit your lifestyle, contact a holistic nutritionist for a free consultation.
