Beer And Weight Loss: Is It Possible?

It is possible to lose weight and still drink beer, but it requires dedication and a good understanding of the number of calories you are consuming. Beer can contain a lot of calories, and it is often difficult to determine which beers are high or low in calories as this information is not always readily available. However, as a general rule, the higher the alcohol content, the more calories the drink contains. Therefore, switching to light beer can be a good way to reduce calorie intake and still enjoy a drink.

It is also important to consider the calories in mixers when drinking beer, as these can pose a greater barrier to weight loss than the alcohol itself. In addition, drinking beer can reduce your inhibitions and stimulate your appetite, leading to increased food consumption. To lose weight while drinking beer, it is crucial to increase exercise, make conscious dietary changes, and monitor alcohol intake.

Beer and weight loss can coexist, but it's harder to create a calorie deficit

Beer can contribute a lot of calories, which can be challenging for those trying to manage their weight. The higher the ABV (alcohol by volume), the higher the calories. A regular Budweiser, for example, contains about 40% more calories than Budweiser Light. Additionally, the calories from beer contain no nutritional value, so you may feel hungrier as your body craves more nutritious food.

If you are trying to lose weight while still enjoying a beer, there are a few strategies you can employ:

• Drink light or low ABV beer: Opting for lower-calorie options can help reduce your overall calorie intake.
• Reduce your portion size: Using a smaller glass or choosing a 12-ounce can instead of a 16-ounce bottle can help cut down on calories.
• Drink less frequently: Limiting your beer consumption to weekends or special occasions can help create a calorie deficit.
• Choose lower-carb beers: If you are cutting carbs, look for beers with lower carbohydrate content, such as Michelob Ultra or Corona Premier.
• Stay hydrated: Alternating between alcoholic drinks and water can help you pace your drinking and reduce the risk of dehydration.
• Eat a balanced meal beforehand: Filling up on nutritious food before drinking can help slow the absorption of alcohol and make you less likely to reach for unhealthy snacks.
• Be mindful of mixers: If you are drinking cocktails, choose low-calorie mixers such as sugar-free tonic water or club soda.
• Exercise: Engaging in physical activity, especially high-intensity interval training (HIIT) or heavy resistance training, can increase your body's ability to burn calories, even at rest.

It is important to note that individual results may vary, and combining beer consumption with a healthy diet and exercise regimen may not work for everyone. However, with mindful drinking and a good understanding of calorie intake, it is possible to enjoy a beer while still working towards your weight loss goals.

Alcohol content and calories: higher ABV, more calories

The alcohol content of a beverage, or alcohol by volume (ABV), is directly correlated with its calorie count. The higher the ABV, the more calories a drink will contain. This means that a shot of hard liquor (80-100 proof) will contain about 68-85 calories per ounce, while an ounce of beer or wine will contain about 12 and 24 calories per ounce, respectively.

Beer is primarily composed of water, with most of the remaining calories coming from alcohol, unfermented carbs, and a small amount of protein. The alcohol content is expressed as a percentage of ABV. Thus, all else being equal, a beer with a higher ABV will have more calories.

For example, a regular Budweiser contains about 40% more calories than Bud Light. Similarly, a 6.5% ABV IPA will typically have between 100 and 200 calories per 12 ounces, while a dry Irish stout like Guinness Draught has only 125 calories per 12 ounces.

When trying to lose weight, it is important to be mindful of the calorie content of the beverages you consume. A higher ABV will result in a higher calorie count, which can hinder weight loss efforts. Therefore, opting for lower ABV drinks or light beers can be a strategic choice for those looking to cut down on calories without sacrificing their enjoyment of beer.

Mixers: simple and refined sugars

Simple sugars have their place in today's flavorful beer styles. Here are some common types of sugars that should find a sweet spot in your home brewery:

Dextrose (Corn Sugar)

Primarily used as a bottle priming agent, dextrose can also be added to the boil to lighten the body, boost alcohol content, and dry out big beers. Corn sugar yields 42 gravity points per pound per gallon (ppg) and is 100% fermentable.

Sucrose (Table Sugar, Beet Sugar, or Cane Sugar)

Regular table sugar can be used in place of corn sugar as a priming agent or as a wort constituent. It is inexpensive and readily available. Sucrose yields 46 ppg and is 100% fermentable, so use 10% less by weight than you would corn sugar.

Brown Sugar

Brown sugar is an unrefined or partially refined sugar that contains some residual molasses. It comes in light and dark varieties and can lend subtle caramel notes to your beer. Like table sugar, brown sugar offers 46 ppg and is nearly 100% fermentable.

Invert Sugar

Produced by reducing sucrose (table sugar) into glucose and fructose, often by boiling with cream of tartar or bicarbonate of soda. Invert sugar has a honey-like consistency and is frequently used in Belgian ales and some British pale ales. It yields 36 ppg and is 100% fermentable.

Belgian Candi Sugar

Candi syrups faithfully reproduce the intense raisin and plum flavors found in Belgian dubbels and dark strong ales. Soft candi sugar is similar to American brown sugar, while rock candy is the most widely available, though the least flavorful, Belgian sugar. Expect around 30-34 ppg from syrups and about 45 ppg from rocks, all of which are fermentable.

Molasses

Molasses has a long history in brewing and should be used sparingly due to the intense flavors it imparts. It yields around 35 ppg and is roughly 90% fermentable, depending on the variety.

Honey

Honey is a complex mix of sugars, primarily glucose (30%) and fructose (40%), and is fantastic in a variety of beer styles. It offers around 30-36 ppg, of which about 90-95% is fermentable, depending on the bees.

Alcohol is a metabolic priority for your body

Alcohol is a metabolic priority for the body. Ethanol, the chemical name for alcohol, is metabolised by several processes or pathways. The most common of these pathways involves two enzymes: alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH). These enzymes help break down the alcohol molecule, making it possible to eliminate it from the body.

First, ADH metabolises alcohol to acetaldehyde, a highly toxic substance and known carcinogen. Then, acetaldehyde is further metabolised to acetate, which is then broken down into water and carbon dioxide for easy elimination.

The body cannot store alcohol, and so it is rapidly removed from the site of absorption by an efficient blood flow. The rate of alcohol absorption depends on the rate of gastric emptying and the concentration of alcohol. The presence of food in the stomach retards gastric emptying and thus reduces the absorption of alcohol.

Alcohol is a nutrient and has a caloric value of about 7kcal per gram. However, unlike other nutrients, alcohol is not stored and remains in body water until it is eliminated. Alcohol-derived calories are produced at the expense of the metabolism of normal nutrients since alcohol will be oxidised preferentially over other nutrients.

The rate of alcohol elimination varies by up to four-fold among individuals due to various genetic and environmental factors. These include gender, age, chronic alcohol consumption, diet, smoking, and time of day.

Drinking in moderation: one drink per day for women

Drinking in moderation is defined as up to one drink per day for women. This means that, if you're a woman, you can still lose weight and drink alcohol, as long as you stick to this guideline. Here are some tips to help you drink in moderation while also losing weight:

• Pay attention to serving size: A standard drink is 12 fluid ounces of 5% ABV beer, 5 ounces of wine, or 1.5 ounces of spirits.
• Choose low-calorie drinks: Opt for drinks with lower calories, such as light beer, clear spirits with soda water, or a glass of wine instead of a cocktail.
• Avoid high-calorie mixers: Mixers like daiquiri or margarita mixes can contain a lot of sugar and calories. Try using sugar-free tonic water or club soda instead.
• Hydrate: Alternate each alcoholic drink with a glass of water to stay hydrated and reduce the amount of alcohol you consume.
• Don't skip meals: Eat a healthy dinner with lean protein and good fats before drinking. This will help slow the absorption of alcohol and may reduce the temptation to binge later on.
• Exercise: Increase your exercise regimen to burn more calories and create a calorie deficit.
• Cut calories: Reduce your overall calorie intake by making changes to your diet, such as cutting back on high-calorie snacks or choosing lower-calorie food options.
• Track your alcohol consumption: Use an app or drink tracker to monitor how much you're drinking and stay within your limits.
• Be mindful of your drinking habits: Be aware of the reasons why you're drinking and the impact it has on your life. If you find that drinking is affecting your health or weight loss goals, consider cutting back or seeking support.

Frequently asked questions