Can I Drink Alcohol When I’m Trying to Lose Weight?

Twigs From the Nest: Our holistic nutritionist answers client’s most common questions.

Is it okay to consume alcohol during your weight loss journey? This question is a tricky one.
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As a holistic nutritionist with a focus on Natural Weight Loss, it’s easy to point at alcohol’s inflammatory effects and sugar content to lay down a hard and fast zero tolerance policy when it comes to liquor, beer and wine. But, as a human who enjoys a good glass of wine or clean cocktail here and there, it’s easy to lean towards the alcohol-in-moderation school.
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Here, we weigh in on the question so many weight loss clients have asked: Can I drink alcohol when I’m trying to lose weight?  Please make your own decision on whether imbibing is right for you. It’s worth thinking about how much, how often, what and when as it pertains to your weight loss journey and alcohol consumption.

‌Important Aspects to Consider

• Alcohol is inflammatory, which impacts weight and contributes to disease. I’ve noticed, on average, 2 pounds will be added to the scale after an evening with drinks.
• Alcohol impacts many systems of the body that ultimately contributes to a slower metabolism.
• Many drinks have sugar in the recipe, which contributes to empty calories and stalled weight loss.

Alcohol + Inflammation

Generally, alcohol is inflammatory to your body in a lot of ways, wreaking havoc with multiple systems of the body.  

Digestive System: The digestive system is negatively impacted by alcohol via damage to the gut lining leading to a condition known as leaky gut syndrome. A leaky gut allows toxins and bacteria to enter the bloodstream, which can trigger systemic inflammation. Also, chronic alcohol consumption can negatively impact the gut microbiome composition, shifting the balance to opportunistic bacteria, causing body-wide inflammation. And, as we all know, alcohol excess can lead to liver issues, including impaired detoxification and inflammation.

Endocrine System Hormones

Alcohol’s impact on sex hormones is complicated and sometimes related to HOW MUCH and HOW OFTEN alcohol is in the system. Screwing 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. 

Estrogen: Moderate alcohol intake tends to increase estrogen (in pre/peri + full menopause) due to both compounds being metabolized through the liver. Since alcohol is deemed a toxin, it gets priority by the body, and gets detoxified first, leaving estrogens hanging around longer than helpful and sometimes puts the estrogen/progesterone balance in jeopardy and possibly causing estrogen dominance leading to PMS, mood changes, breast tenderness and weight accumulation around the midsection. Also, alcohol, depending on the kind, contains phytoestrogens, which exacerbates the estrogen dominance problem.

High alcohol consumption is linked to lower estrogen levels in women. Not great to drop this hormone more than it will naturally as we age. A decrease in 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, alcohol consumption may lower testosterone levels in men contributing to problems with libido and mood. In women, moderate alcohol intake is associated with small increases in testosterone which may contribute to acne, mood changes and a drop in libido. High levels of alcohol actually lead to a decrease in testosterone in women, also causing a drop in libido and sexual response in as little as 30 minutes after consumption.

In general, hormones go wonky, even with moderate alcohol in the mix.

Alcohol + Macronutrient Metabolism

As with the case with estrogen (see above), when you consume alcohol, your body prioritizes metabolizing it over other nutrients because it is a toxin. This can slow down the metabolism of fats and carbohydrates, potentially negatively impacting weight loss.

Calories + Sugar Content

Alcoholic drinks add calories. One of the things we personalize for you, in the Healthy Nest Natural Weight Loss Program is caloric load. We take gender, age, weight, height and activity level and formulate an estimated calorie count that is appropriate for you. We find a balance that keeps you happy, but still allows for consistent daily/weekly loss. Sometimes, just one or two drinks will put you over the top on your calories (and carbs).  And these calories are generally not giving you much as far as nutrients go.

Rose-Colored Glasses

Drinking makes those French fries look awfully tasty! Alcohol can increase appetite and lower inhibitions, which might lead to overeating or making less healthy food choices.

The Verdict?

In the end, it’s your choice. Many clients end up putting boundaries around drinks — only one, only on the weekends, only vodka sodas, only when out at a restaurant, or only after exercise, etc.

Pick what works best for you. It does sometimes stall or slow the weight loss effort, but doesn’t have to be eliminated entirely, which sometimes is just not going to happen. And we understand.

Tip: Find your boundary for the week. Plan for your drink (and enjoy it :))

Tip: Opt for choices that have less inflammation and less sugar

• A wine spritzer (½ wine+ ½ club soda) allows you to have 2 drinks for the alcohol of one!
• Vodka/gin mixed with soda water with lots of lemons and limes is so refreshing! And will help reduce calorie intake 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 info on natural weight loss and making healthy choices that fit into your lifestyle, connect with a holistic nutritionist for a complimentary consultation.