Liquor Consumption: Reducing Beer Belly Or A Myth?

Whether it's called a beer belly, a spare tire, the apple shape, or the middle-age spread, abdominal obesity is a health hazard. It increases the risk of heart attack, stroke, diabetes, erectile dysfunction, and other serious health issues. But is it really beer or liquor that causes a beer belly?

The main cause of a beer belly is the high-calorie content in alcohol, rather than beer in particular, or any other specific type of drink. Alcohol has almost as many calories as pure fat. A standard 12-ounce beer contains about 150 calories, while a light beer contains about 110 calories. For comparison, a 5-ounce glass of wine or a 1-ounce shot of hard liquor provides about 100 calories.

Drinking liquor may not be a direct cause of a beer belly, but consuming any type of alcohol can lead to weight gain, including around the belly, due to the high number of calories.

Alcohol calories and weight gain

Alcoholic drinks are high in calories and low in nutrients. A typical beer, for example, contains 150 calories, while a piña colada can have up to 380 calories in a single serving. Alcohol also has a unique ability to increase appetite and impair decision-making, leading to poor food choices and overconsumption.

How Alcohol Leads to Weight Gain

Alcohol contains seven calories per gram, higher than carbohydrates and protein (four calories per gram) but lower than fat (nine calories per gram). The more alcohol a drink contains, the more calories it has. A standard 12-ounce beer, for instance, has 153 calories, while a 1.5-ounce serving of spirits has around 97 calories.

Alcohol also interferes with the body's ability to burn fat. When you consume alcohol, your liver prioritises breaking it down over burning fat. This means that while you're drinking alcohol, you're not burning fat.

Additionally, alcohol may affect the hormones that control appetite, hunger, and stress. It can impair the function of glands that release hormones, such as cortisol, which regulates the body's stress response, energy, and metabolism. High cortisol levels have been linked to increased abdominal weight gain and cravings for high-calorie foods.

How to Manage Alcohol Consumption for Weight Management

If you're trying to lose weight, reducing your alcohol intake can be beneficial. However, you don't necessarily have to cut it out completely. Moderation is key. Stick to the recommended guidelines of no more than one drink per day for women and no more than two drinks per day for men. If you're actively trying to lose weight, limiting yourself to one or two drinks per week is advisable.

When selecting alcoholic beverages, opt for lower-calorie options such as light beer, cocktails made with low-calorie mixers (e.g., club soda with lemon or lime), or a glass of red wine. Avoid drinks made with sugary mixes, and be mindful of portion sizes. A standard drink is 12 ounces of beer, five ounces of wine, or 1.5 ounces of hard liquor.

It's also a good idea to eat before drinking, as this can help slow down the absorption of alcohol and reduce the risk of overeating. Having a hearty meal or some healthy snacks before drinking can lead to better food choices and help you stay within your calorie goals.

Alcohol's impact on fat burning

Alcohol has a notable impact on the body's ability to burn fat. When alcohol is present in the body, it is treated as a priority to metabolise and is burned first as a fuel source before glucose from carbohydrates or lipids from fats. This is because the body considers ethanol, the organic compound produced during fermentation, a toxin or waste product. As such, the body will shut down all other metabolic pathways until the alcohol is out of the system. This process can take up to 36 hours, during which time the body will not be burning any fat.

Alcohol is calorie-dense, with around 150 calories in a typical beer. It is often referred to as "empty" calories as it provides the body with calories but contains very few nutrients. The more alcohol is consumed, the more the body craves food to balance out the drop in blood sugar levels that alcohol causes. This can lead to an increased consumption of calories, which, when not burned off, are stored as fat.

The link between alcohol consumption and weight gain is stronger in men than in women. This is thought to be because men tend to drink more heavily and are more likely to store fat around the belly when they gain weight. Alcohol can also lower testosterone levels, which increases the risk of weight gain, especially around the abdominal area.

To summarise, alcohol impacts fat burning by interrupting normal metabolic processes and prioritising the metabolisation of alcohol over other fuel sources. This, combined with the additional calories often consumed with or as a result of drinking alcohol, can lead to an increase in body fat.

Phytoestrogens in beer

Beer is made from grain, such as barley, wheat, or rye, and flavoured with hops. The flowers of the hop plant are known to be very high in phytoestrogens, which are plant compounds that can mimic the action of the female sex hormone oestrogen.

It has been suggested that the hops in beer might cause hormonal changes in men that increase the risk of storing belly fat. However, it is not known how these plant compounds affect their weight or belly fat, if at all.

In 1951, two German researchers found that women who handle hops start menstruating, and they found estrogenic activity in hops. They found trace amounts of the soy phytoestrogens, but in such tiny quantities that beer would not be expected to have an estrogenic effect.

In 1999, a potent phytoestrogen called 8-prenylnaringenin was discovered in hops. It is the most potent phytoestrogen found to date, fifty times more potent than the genistein in soy. This discovery provided an obvious explanation for the menstrual disturbances in female hop workers in the past.

In 2001, a study on a hops-containing dietary supplement for breast enhancement raised concerns that another phytoestrogen in hops called isoxanthohumol might be biotransformed by the liver into 8-PN, which would greatly augment the estrogenic effect of hops. However, a study using human estrogen receptors found no such liver transformation.

In 2005, it was discovered that the human colon contains trillions of microorganisms with enormous metabolic potential. When beer was mixed with human faeces, up to a 90% conversion of isoxanthohumol to 8-PN was achieved. This can explain why 8-PN can be detected in the urine of beer drinkers for days, as their gut bacteria keep producing it.

While the amount of straight 8-PN in beer is not the only source of estrogen effects, the question remains: might drinking too much beer cause estrogenic effects and feminize men?

Alcohol's effect on testosterone

Drinking alcohol can have a notable impact on testosterone levels, particularly in men. Testosterone is the primary male sex hormone and plays a critical role in muscle and bone growth, as well as sperm development. When testosterone levels drop, it can lead to various problems, including erectile dysfunction, loss of body or facial hair, and decreased energy and motivation.

Short-term Effects of Alcohol on Testosterone

Acute alcohol consumption can cause short-term impairments in testosterone release by negatively affecting the hypothalamus and pituitary gland. Research has found that testosterone levels can drop as early as 30 minutes after consuming alcohol. In one study, healthy men who were given a pint of whiskey daily for 30 days experienced a decline in testosterone levels similar to that of chronic alcoholism by the end of the month.

Long-term Effects of Alcohol on Testosterone

Heavy drinkers, particularly those who consume more than 15 drinks per week, are more likely to experience poor testicular function and low testosterone levels. It is believed that chronic alcohol misuse damages the Leydig cells in the testes, which are responsible for testosterone production. Alcohol may also interfere with the release of gonadotropin-releasing hormone (GnRH), luteinizing hormone (LH), and follicle-stimulating hormone (FSH), all of which play a role in testosterone synthesis.

Genetic Factors

Evidence suggests that genetics also play a role in alcohol's effect on testosterone levels. A 2022 study on Korean men found that heavy drinkers who experience facial flushing when consuming alcohol had lower testosterone levels than non-drinkers. This flushing reaction is due to a variant of the aldehyde dehydrogenase 2 (ALDH2) gene, which is more common in East Asian populations.

Reversing the Effects

While there is ongoing research on reversing alcohol-related low testosterone, generic treatments for low testosterone may be effective. These include eliminating opioid use, losing weight, and increasing muscle mass through resistance training. If these interventions are unsuccessful, testosterone replacement therapy (TRT) may be necessary.

In conclusion, while light to moderate drinking may have a minimal effect on testosterone levels, heavy and chronic alcohol consumption can lead to significant decreases in testosterone, particularly in certain genetic populations.

Recommended diet and exercise

The best way to get rid of a beer belly is to reduce your alcohol intake, exercise regularly, and improve your diet. Here are some specific recommendations:

Diet

• Reduce your calorie intake: Focus on eating whole, unprocessed foods and cutting back on added sugars, processed meats, sugary drinks, and refined grain products.
• Eat more nutritious foods: Include more fruits, vegetables, whole grains, and lean proteins in your diet.
• Make healthy food swaps: For example, choose strawberries instead of ice cream for dessert, drink water flavoured with lemon or lime instead of soda, and use healthier fats like olive oil instead of butter when cooking.
• Reduce portion sizes: Cut your portion sizes in half to help reduce your overall calorie intake.
• Have a cheat meal once a week: This can help prevent your body from getting used to a standard food routine, which can cause a metabolism plateau. It also gives you a break from the mental strain of a strict diet.

Exercise

• High-intensity interval training (HIIT): This type of training involves short bursts of intense activity followed by brief rest periods. It has been shown to be highly effective for burning fat and accelerating weight loss. Examples include sprinting, burpees, and jumping rope.
• Cardio and aerobic exercise: Aim for at least 30 minutes of moderate-intensity aerobic exercise, such as running, swimming, cycling, or tennis, most days of the week.
• Strength training: Include strength training exercises like squats and kettlebell swings in your workout routine. These exercises work your core muscles, improve your posture, and build strength.
• Weight lifting: Putting on muscle can help increase your metabolism, as your body will need to burn more calories to fuel those muscles.
• Increase daily activity: Make lifestyle choices that will help you burn more calories throughout the day, such as taking the stairs instead of the elevator or taking short walks during work breaks.

Frequently asked questions