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Alcohol and Weight Loss: How to Make it Work

Updated: Dec 6, 2021

Can I still drink and lose weight?

It’s a question I get asked a lot. Like, a lot a lot.


Short answer: Yes

Long answer: Yes, if you do it right. Let me explain



So by now we all know there are 3 macronutrients; fat, carbohydrates, and protein, right? Alcohol is actually the 4th. When we look at macros, both carbs and protein have 4 calories per gram, fat hs 9 calories per gram. Alcohol has 7 calories per gram. If you use an app to track your macros different apps track alcohol different ways. The most common is is track them as carbs OR to just deduct from your total calories for the day.

Given that, it is TOTALLY possible to responsibly drink and still make progress toward your goals. The key is drinking in moderation.

This is for 2 reasons; you’re consming empty calories AND drinking excessively can lead to poor decisions around food.


For help staying on track, check out my meal plan options!

Here are some calorie-conscious drink options:

  • light beer

  • hard seltzers

  • liquor mixed with club soda/seltzer

  • dry wine

  • tequila with lime

  • rum with diet coke (less sugar/carbs)


High calorie drinks:

  • heavy beer

  • drinks made with soda or juice (long island iced tea, piña colada, white russian, mai tai)


What are your favorite drinks? Let me know in the comments!

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It seems the internet has an insatiable appetite for guidance related to health and wellness. I am excited to share my wealth of evidence-based knowledge as well as personal tips I've picked up along the way of my own wellness journey. 

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