Beer Drinking: Weight Gain And Calorie Control

Beer is often associated with weight gain, particularly around the belly, but is it possible to enjoy a beer without gaining weight? The answer is yes, but it requires some mindful drinking and dietary habits. Firstly, it's important to understand that beer is high in calories and carbohydrates, and the more alcohol it contains, the more calories it has. Binge drinking and eating is a common trap that leads to weight gain, as alcohol increases appetite and the body prioritises breaking down alcohol over burning fat. However, by making conscious choices, such as opting for low-fat and protein-rich foods on drinking days, drinking water alongside alcohol, and choosing lighter beers or alcohol-free options, it is possible to minimise weight gain while still enjoying a beer.

Eat protein-rich foods instead of fatty foods

Drinking alcohol can lead to weight gain, as the body metabolises alcohol before fat, which is then stored as adipose tissue. However, there are ways to avoid this. Firstly, it is recommended to eat protein-rich foods instead of fatty foods when drinking beer.

Protein-rich foods are an excellent substitute for fatty foods that typically accompany beer, such as chicken wings and pizza. Lean cuts of meat, chicken breast, grilled chicken, and tuna are good examples of protein-rich foods. They help you feel fuller for longer, reducing the likelihood of binge eating.

There are also many vegetarian and vegan options for protein-rich foods. These include eggs, cottage cheese, Greek yoghurt, and various types of beans, such as black beans, lima beans, and chickpeas.

In addition to eating protein-rich foods, there are other ways to avoid weight gain while drinking beer. For example, drinking water before, during, and after alcohol can help prevent a hangover and promote hydration. Additionally, drinking slowly and alternating alcoholic drinks with non-alcoholic or alcohol-free beer can help reduce the number of calories consumed.

By following these tips, you can enjoy drinking beer while maintaining a healthy weight.

Avoid binge eating

Binge drinking is defined as drinking five or more drinks in a two-hour span. While drinking alcohol, it is easy to forget that you are also eating, especially if you are having a good conversation or are otherwise distracted. The body is "fooled" into thinking it is hungry, which can lead to binge eating.

• Eat protein-rich foods instead of fat: Alcohol is toxic and cannot be stored by the body. As a result, the body prioritizes alcohol as a source of energy over all other macronutrients. This means that your body's ability to utilize fat as fuel takes a back seat. To counteract this, opt for low-fat foods and consume a good amount of lean protein on days you know you'll be drinking. While your body might not be able to use all the fat you eat that day, the protein will keep you fuller for longer, reducing the likelihood of binge eating later.
• Binge on vegetables and protein-rich foods: Carrots, cucumbers, asparagus, and broccoli are great substitutes for the generally fatty and calorie-rich foods that tend to accompany beer. Protein-rich foods such as lean cuts of meat are also a good substitute for fatty fries or other popular beer snacks.
• Rotate in non-alcoholic or alcohol-free beer: Non-alcoholic or alcohol-free beer will contain minimal to no alcohol and, therefore, will not slow down your metabolic system. They also have about a third of the caloric content of standard beer, averaging around 53 calories.
• Drink water: Drinking a glass of water along with each alcoholic drink can help with moderation and preventing a hangover. Alcohol is a diuretic, which means you will become dehydrated. However, drinking plenty of water before drinking alcohol will keep you from feeling thirsty and prompt you to drink slowly.
• Eat vegetables when you drink: Alcohol can make you feel hungrier. Eating vegetables can help take up space in your stomach, slow down digestion, and keep you feeling fuller for longer, which may help you stay away from less healthy choices.

Drink non-alcoholic or alcohol-free beer

Drinking non-alcoholic or alcohol-free beer is a great way to enjoy a beer without gaining weight. Here are some reasons why:

Fewer Calories

Non-alcoholic beers typically have fewer calories than their alcoholic counterparts. A standard 5% ABV lager contains around 150 calories per 330 ml, while non-alcoholic beers average about 53 calories per can. This reduction is mainly due to the absence of alcohol, which has about seven calories per gram.

Abdominal Fat

Beer consumption is often linked to increased abdominal fat, but this effect is not consistent in women. The non-alcoholic fraction of beer contains bioactive compounds like polyphenols, which may offer health benefits and potentially improve body composition. Moderate consumption of non-alcoholic beer may not significantly contribute to abdominal fat accumulation and could even positively impact waist circumference and waist-to-hip ratio in women.

Post-Workout Recovery

Non-alcoholic beers are excellent for post-workout recovery due to their hydrating properties and carbohydrate content, which replenish glycogen stores lost during exercise. Unlike alcoholic beers, non-alcoholic beers lack diuretic effects, making them better for rehydration. They also contain polyphenols, reducing inflammation and the risk of upper respiratory tract infections. While they don't have the protein necessary for complete muscle recovery, pairing them with protein-rich foods optimises recovery.

Ultra-Low Calorie Options

Some non-alcoholic beers are ultra-low calorie, with options like IMPOSSIBREW® Hazy Pale containing just 27 calories per 440 ml can (0g sugar). These beers provide a great way to enjoy a drink without worrying about weight gain, as long as consumption is kept in moderation.

Drink water before, during, and after

Drinking water before, during, and after consuming alcohol is a good way to prevent a hangover and to moderate your drinking. Alcohol is a diuretic, which means it will cause dehydration. Drinking water before drinking alcohol will keep you from feeling thirsty and prompt you to drink slowly.

Drinking water before meals has been shown to aid weight loss, as it makes you feel fuller and therefore eat less. Some studies have shown that older people who drank a glass of water before meals tended to eat less than those who didn't. Another study found that people on a low-calorie diet who drank water before meals had less appetite and lost more weight over 12 weeks than those who didn't.

Drinking water throughout the day can also help with weight loss, as it takes energy to heat the water up to body temperature, and this can offset calories from meals. However, more recent studies have found no evidence that drinking water burned off many calories.

Swapping out high-calorie drinks with water can also aid weight loss over time. Alcoholic drinks are often referred to as "'empty' calories, as they provide your body with calories but very few nutrients. Drinking water instead of alcohol will cut down your calorie intake and help prevent weight gain.

Know the difference between light beer, low-alcohol beer, and low-carb beer

When it comes to drinking beer without gaining weight, it's important to understand the differences between light beer, low-alcohol beer, and low-carb beer. Here's a breakdown of each type:

Light Beer

Light beers typically have a lower alcohol or calorie content compared to regular beers. The definition of "light" can vary among brands, so it's important to check the label. For example, Bud Light contains 103 calories and 4.6 grams of carbohydrates per 12-ounce serving, while Coors Light has 102 calories and 5 grams of carbs. Light beers are usually brewed with minimal ingredients, resulting in almost no nutritional value.

Low-Alcohol Beer

Low-alcohol or non-alcoholic beers simply have a reduced concentration of alcohol. This may have health benefits, but it doesn't guarantee a reduction in calories or carbs. In fact, a Canadian research team found that alcohol consumption, even at low levels, can contribute to weight gain by adding extra calories to diets.

Low-Carb Beer

Low-carb beers typically have the same alcohol content as regular beers but with fewer carbohydrates. These beers are a good option for those following a keto diet or looking to reduce their carb intake. Examples include Corona Premier, Budweiser Select 55, and Michelob Ultra. However, it's important to note that low-carb beers can still have a similar calorie content to regular beers.

While choosing the right type of beer can help, it's also crucial to practise moderation and be mindful of drinking habits. Additionally, pairing beer with protein-rich foods and staying hydrated by drinking water can also help to prevent weight gain.

Frequently asked questions