Drinking Alcohol And Weight Loss: Some General Advice
If youre practicing intermittent fasting in order to lose weight, alcohol intake has an increased chance of being counterproductive to your goals. Some studies have indicated that alcohol consumption is a risk factor for obesity, though the epidemiological trends are unclear.
From a biological perspective, the only way to lose weight is by eating less calories than you burn. The extra calories from alcohol have an increased chance of turning into body fat and weight gain, and these drinks are void of micronutrients.
For example, the same carbohydrates and glucose from a glass of wine or beer could be supplied by fruits and vegetables, which contain fiber and micronutrients.
While these foods might be less exciting, that substitution could be the difference-maker for a better mood, improved overall health, and higher energy, especially while maintaining a calorie deficit.
Our recommendation? If youre seeking to lose weight, less alcohol is probably better, especially if you replace those calories with foods that will make you feel much better and healthier in the long run.
Expert Hacks For Preventing A Hangover
Dont wait until the morning after to cure that hangover. Experts say these are the only proven ways to soothe yourself after youve been overserved alcohol.
Three-day weekends may seem like the ideal time to kick back and have a few drinks. But if you overimbibe, that day off work doesn’t necessarily have to be a day off feeling lousy.
The average Labor Day consumption is more than three alcoholic beverages per person, according to a survey of 1,000 Americans conducted by Alcohol.org. And any time you drink to the point of intoxication, theres a risk of a hangover, according to the National Institute on Alcohol Abuse and Alcoholism .
Hangovers can manifest in a variety of ways, but physiologically speaking, they are the result of drinking more than your liver can process at one time. That rate varies depending on many factors but is generally estimated to be around one standard drink 12 ounces of beer, 5 oz of wine, or single shot of 80-proof liquor per hour, says Laura Veach, PhD, a professor and addiction research specialist at the Wake Forest School of Medicine in Winston-Salem, North Carolina.
While there are no scientifically backed cures for a hangover, there are ways to help lessen the blow. Read on to discover what experts say are some safer sipping strategies.
Alcohol Best Practices With Intermittent Fasting
If your goal with Intermittent Fasting is to achieve a weight loss goal, then using alcohol on the daily is likely not a good idea. However, if you’re planning on having 2-3 drinks per week, here are some of the best practices you can experiment with:
Only have alcohol during your eating window. This is important for a few reasons. First of all, alcohol can disrupt your sleep quality, and poor quality sleep can lead to weight gain. So by keeping your drinks to your eating window, this will ensure that you’re not drinking too close to bed time and disrupting your sleep.
Don’t drink anything with added sugars. Sugar is one of the BIGGEST offenders to insulin production and shifting the body into fat storing mode. Stick to cocktails made with sparkling water, muddled fruit or soda water OR wine .
Keep it to celebratory occasions. Alcohol appears to lead to increased levels of the stress hormone, cortisol. If you’re drinking wine or a cocktail in response to a stressful day, this could lead to poor quality sleep from possibly elevated stress hormone levels. Instead, you can try using alternative means of winding down and keep the glass of wine to a fun dinner with your loved ones or friends.
Also Check: Can You Drink Alcohol While Intermittent Fasting
Can I Drink Alcohol While Doing Ifyes Or No
The simple answer is yes. “You can drink if you want to drink,” says Vanessa Rissetto, RD and co-founder of Culina Health. Let’s say you’re on the 16:8 diet and have fasted from 8 p.m. to noon the next day and want to have a glass of wine with dinnerdrinking during your eating window won’t negatively impact your fasting state or anything, as long as you’re drinking in moderation.
But drinking in general when youre trying to lose weight can sometimes hinder weight loss. And drinking while intermittent fasting can also present it’s own set of challenges when it comes to losing weight, considering you have to factor in when you’re eating and when you’re not.
Unsweetened Tea Or Coffee
Coffee and tea should be consumed without any mixtures like milk, flavored syrup, artificial sweeteners, sugar, or cream. Its best to avoid sugars even during eating hours. However, some feel that adding some milk or fat can curb hunger, so try it this way, only in the eating window as they will break your fast. Herbal teas and decafs should be brewed only in water to make them calorie-free. Do not overdo caffeinated varieties, since they can cause irritability and poor sleep. This applies particularly if consumed on an empty stomach, which is usually the case when you are fasting.
Don’t Miss: Can You Drink Alcohol While Intermittent Fasting
Keto And Intermittent Fasting For Beginners
For most beginners, getting started with intermittent fasting can help with fat loss, disease prevention and thereby increase longevity. And all that comes with minimal side effects.
If youve ever eaten dinner, slept in, and not eaten until lunch the next day, then youve fasted using the 16/8 schedule before.
You may even know people who are simply not hungry in the morning and instinctively do 16/8 intermittent fasting resulting in excellent fitness. After unlearning to be hungry in the morning, most beginners achieve the best results in intermittent fasting with 16/8.
In addition, the method is flexible and saves time. Nonetheless, you need to keep in mind that intermittent fasting is just an eating pattern and not a complete solution to your diet.
Hence, regardless of which intermittent fasting method you choose, you will get better results with a low-carb diet.
Therefore, more and more people report that a ketogenic diet works wonders for intermittent fasting for a good reason.
Because both fasting and the keto diet are based on reducing insulin, emptying carbohydrate stores, and burning fat through ketosis, they are ideal matches.
since you dont have to spend hours burning your stored carbs first.
Used correctly, intermittent fasting and ketogenic diets can have a massive impact on health and weight loss.
This Is The Kinobody Guide To Drinking & Getting Lean
Here are the facts of the matter.
Fact #1 The only way to gain fat while drinking alcohol is to be in a calorie surplus
That is how the body works and fifty years of research supports this.
So long that you consume fewer calories than you burn, you can drink to your hearts content with absolutely no fat gain. Of course, this is easier said than done.
If youre planning on slamming back eight beers over the course of the night, thats 1200 calories that you need to make room for.
Fact #2 A moderate intake of alcohol may increase testosterone in men
Weve all been told that drinking will destroy testosterone levels and kill our manhood. Well, interestingly enough, a low dose of alcohol , actually leads to a small increase in testosterone.
So much for alcohol killing your testosterone. Now obviously, if youre planning on getting hammered drunk, you will negatively affect your T levels. That said, as I will be addressing later, getting hammered drunk is a win lose strategy .
Fact #3 Alcohol calories are not as fattening as one would think
There is some debate on whether or not alcohol calories even count. This is because, drinking calories from alcohol doesnt result in the expected weight gain.
So if youre in a calorie surplus, your body will store any food that hasnt been burned as fat, but the alcohol will not be stored as fat.
Recommended Reading: Do I Have To Fast For An A1c Test
Can Diet Prevent A Hangover
Since alcohol has an inflammatory effect on our bodies, it would make sense that we could possibly fight a hangover by fueling our bodies with anti-inflammatory foods to counteract the physiological effects of booze. Research has taken a look at two such anti-inflammatory agents, zinc and niacin, which is also called vitamin B3. These nutrients are known to aid in the rapid elimination of ethanol and acetaldehyde, two by-products of alcohol metabolism, according to a study published in September 2019 in the Journal of Clinical Medicine. The study was small, involving just 23 people, but it found that those who had higher levels of nicotinic acid and zinc in their diets reported less severe hangover symptoms compared with those with lower levels.
So it can’t hurt to load up on foods that are rich in zinc such as legumes like lentils and beans, meat, and shellfish bring on the oyster tower! or nicotinic acid like fish, poultry, avocados, peanuts, whole grains, and mushrooms.
Intermittent Fasting And Alcohol: How Does Alcohol Affect Your Progress
Before we start discussing how alcohol affects intermittent fasting, lets make this clear: alcohol breaks a fast. When we are talking about intermittent fasting and alcohol, we mean how does the combination of intermittent fasting and drinking alcohol work? Will alcohol make your progress slower? Does alcohol improve your metabolic health? What should you take into consideration when deciding to mix intermittent fasting and alcohol?
Don’t Miss: Intermittent Fasting And Drinking Alcohol
Intermittent Fasting Diet Plan 16/8
With standard 16/8 intermittent fasting, its really up to you which 16 out of 24 hours you decide not to eat.
The only crucial aspect, in my experience, is to fit the 8 hours of sleep into the fasting period. Because this way, you shorten the fast to 8 hours a day. And thats only half the effort.
For this reason, it makes little sense to skip lunch. Nevertheless, some people have successfully managed to do this because of their particular daily routine.
However, if you follow a regular 9-to-5 schedule at work, you will probably have more success skipping breakfast or dinner.
Since most people like to eat in the evening in the company of their loved ones, skipping breakfast has largely proven to be the best approach.
Moreover, according to countless experiences, this approach is the most sustainable and easiest way for beginners to start intermittent fasting.
Alcohol Does Break Your Fast
During intermittent fasting, your body goes through a variety of hormonal and cellular changes. Many of them are responsible for the unique benefits of fasting autophagy, decreased inflammation, fat burning, and more.
But in order to get many of those benefits, you have to consume zero calories for an extended amount of time.
Alcohol contains calories, meaning it will break your fast if you drink it during your fasting window.
Don’t Miss: What Is 14 10 Intermittent Fasting
The Bottom Line Says Drink Water And
There are different types of fasting and intermittent fasting protocols. Each one has slightly different rules and recommendations. One product may be a must-have in one version and literally a poison in the other.
Thats why I recommend using common sense and trying to stick to the list of the allowed intermittent fasting drinks. However, remember that nothing will happen if you end your fast earlier or have your bulletproof coffee in the morning.
Make sure to do your best most of them time. Stick to the rules 80% of time and remember that making adjustments, being flexible and listening to your body are the recipe for success both with intermittent fasting and a keto diet.
Intermittent Fasting And Coke Zero
Although Cola Zero varies in its composition, it always contains aspartame and acesulfame K.
Besides aspartame, the heat-stable sweetener acesulfame-K in zero drinks increases insulin levels to the same extent as glucose, according to studies .
Therefore, coke zero is not suitable for autophagy and weight loss.
Furthermore, zero-calorie sweeteners stimulate cravings in the brain a characteristic that does not fit intermittent fasting .
Accordingly, researchers have found that zero and light drinks instead of regular soft drinks do not lead to the desired calorie reduction because of the increased appetite .
Don’t Miss: How Do I Unsubscribe From Dofasting
Practical Benefits You Did Not Know
Although I came to intermittent fasting because of its remarkable health benefits, it is the practical advantages in everyday life that are why I have stuck with it.
After a few weeks, even beginners will find that intermittent fasting makes life far more straightforward because of the following facts.
1. Its Incredibly Simple
Unlike most dietary advice, Intermittent Fasting is simple for beginners. Classic 16/8 intermittent fasting has two rules:
- No breakfast
- No snacks
Bottom line. The simpler the rules, the easier it is to implement methods in everyday life.
2. Intermittent Fasting Is Cheap
Intermittent fasting is not only free, but youll save yourself money doing it:
- No breakfast
- No expensive exotic superfoods
- No gym subscription
Even though marketing has taught us otherwise, less can be better. Youll feel it in your checking account.
3. It Saves Time
The food industry loves diet tips that involve multiple meals because no one can cook six times a day. Hence, these tips create a need for more convenience foods.
On the other hand, with intermittent fasting, you can focus on 1-2 meals and prepare them relaxed using real food. Or simply skip a meal when there is no time.
This way, on stressful days, youll save yourself the junk food, the post-meal productivity slump, time, and money.
4. Fasting Is Executable With Any Diet
Intermittent fasting is not a trendy special diet but rather an omission.
On the contrary, you have to choose what not to prepare and eat today.
Can You Drink Water During Intermittent Fasting
Fasting means not eating. Nevertheless, drinking water in its purest form is allowed during intermittent fasting.
Consequently, some humans can get along over a year without food, not, however, without liquid .
Furthermore, Intermittent fasting aims at depleting carbohydrate stores, enabling the body to burn stored fat for energy production.
Since the body needs water to store carbohydrates as glycogen in the liver, kidneys, and muscles, you lose a lot of water during intermittent fasting.
Therefore, who does not drink accordingly will experience keto flu symptoms during intermittent fastings, such as headaches or vertigo.
These small physical ailments are usually due to a lack of minerals primarily sodium your body flushes out with the water.
In addition to the necessary fluid, water can also provide the body with minerals. However, nutrient sensors are not activated in this case. Therefore, water does not break an intermittent fast.
Besides, I recommend consuming more natural Himalayan or Celtic sea salt during the eating periods when intermittent fasting.
If you listen to your body, it will demand more salt anyway.
Since salt reduces the craving for sweets, increases insulin sensitivity, improves metabolism, and helps you lose weight, its a good thing .
Dont Drink Alcohol On An Empty Stomach
If youre going to drink during an intermittent fasting diet, be careful about breaking your fasts with alcohol. Youre probably better off eating something first, or at least having your drink alongside a large meal.
When youve been fasting and you dont have any food in your stomach, youll break down alcohol much more quickly than you usually would.
As a result, more alcohol makes it into your bloodstream, and you feel the effects of drinking much more strongly and rapidly. Even a couple drinks on an empty stomach can get you fairly drunk.
The Final Word On Intermittent Fasting And Drinking
Alcohol is unlikely to break your fast if you drink it during the eating portion of your fast. However, its important to remember that alcohol has calories, and depending on the type of alcohol, they can be excessive. Alcohol can also trigger inflammation and increase your risks for some diseases, but in moderation, consumption can be OK. Remember, if you do drink, stick to dry, lower-alcohol wine and hard spirits and add some sparkling water to limit the intake of sugar and extra calories.
Next, find out whether you can drink lemon water while fasting.
What Can You Drink While Fasting?
Can You Drink Lemon Water While Fasting?
- Autumn Bates, a certified clinical nutritionist in Manhattan Beach, California
- Katherine Brooking, MS, RD, co-founder of the nutrition news company Appetite for Health in San Francisco
- Alyssa Pike, RD, a manager for nutrition communications at the International Food Information Council in Washington, D.C.
- : “Year in Search 2019”
Recommended Reading: Is 119 High For Fasting Blood Sugar
Do You Have Other Motives To Drinking
Some people want to drink to escape their problems and to cope with the daily stresses of life. Or maybe they just want to get out of their head and feel alive and express themselves. And the answer is still, to be present. What problem do you have at this moment?
There arent any problems in the moment. There are things you either have to accept, or work towards making a desired change. But why turn something into a problem?
Now without further ado, lets discuss some drinking strategies to let loose, have fun while still progressing towards your fitness goals.
Bottom Line: Does Alcohol Interfere With Intermittent Fasting
Alcohol consumption always impacts health regardless of whether youre intermittent fasting or not.
Because IF does not directly limit the foods or beverages you consume, alcohol isnt treated differently than other foods or beverages in your daily diet.
While intermittent fasting, you should avoid drinking on an empty stomach and never replace meals with alcohol. This can increase the risks associated with drinking.
The intake of alcohol may make your diet less effective, and lower your inhibitions when it comes to healthy eating.
When you do drink, choose a dry wine or hard alcohol with a mixer like seltzer water. Stay away from sugary mixers.
Hopefully, this article will help you make an informed decision about including alcohol in your IF lifestyle. Remember, moderation is key!
Read Also: How Much Is The Do Fasting App