8 Alcohol Types That Are Best and Worst for Weight Loss

You've probably heard that drinking wine with supper is excellent for your heart. Well, some studies indicates that it isn't all that good. While alcohol has been proven to provide some protection against heart disease and diabetes in women, the good benefits were countered by the fact that alcohol may raise the risk of cancer, accidents, and communicable diseases. This was shown by a meta-analysis published in 2018 in The Lancet. More than 370,000 people participated in a different research that was published in March 2022 in JAMA Network Open, and it revealed that alcohol use (even in little quantities) may really raise the risk of hypertension and cardiovascular disease. At the end of the day, it appears that opinions on whether drinking, even in moderation, is healthy vary depending on who you ask.

Furthermore, all that additional drinking is probably not helping with any weight-loss goals. According to Manhattan Beach, California-based registered dietitian and certified diabetes care and education expert Lori Zanini, RD, drinking alcohol might affect our metabolism and make weight reduction more difficult.

According to the Cleveland Clinic, alcohol is empty calories and doesn't provide your body any nutrition. The Chicago-based advisory board member for Healing Daily, a consumer website with services for healthy living, Amanda A. Kostro Miller, RD, notes that alcohol "may not only create a water weight rise, but it's also full of calories, so your real weight can go up, too." The second problem is that once individuals start drinking alcohol, they often forget about their weight- and health-related objectives. Maybe you only intended to have one drink, but you end up having two, three, or four, or you start craving unhealthy meals as the alcohol starts to take effect. An earlier research found that the more alcohol you drink, the more probable it is that you would make bad eating decisions.

If you're worried about your weight but don't want to entirely abstain, how can you fight back? Consider drinking alcohol a treat. Kostro Miller advises, "Select either dessert or booze for the evening, not both."

Drink responsibly is the standard piece of advise. The Centers for Disease Control and Prevention define moderation as up to one drink for women and up to two for men each day. But because drinking less is always healthier than drinking more, it's a good idea to restrict your consumption even more if you're attempting to lose weight.

You should make sure that you have a positive relationship with alcohol generally. According to the aforementioned JAMA Network Open letter, excessive alcohol intake may cause or worsen mental health issues including sadness and anxiety. Kelly Jones, RD, a certified specialist in sports dietetics and owner of Kelly Jones Nutrition in Philadelphia, advises, "Be sure you're enjoying it and not just drinking out of habit or in order to escape real problems that should be addressed with healthier stress management techniques or even therapy." It's not necessary to stop drinking alcohol, but you should be more conscious of your behaviors.

The Top 5 Alcohols for Losing Weight

1. Wine, Red (105 Calories per 5 oz Serving)

Due to its alleged heart-healthy properties, having a glass of red wine with dinner has long been seen as a "healthy" choice. The concept dates back to the 1980s, according to Harvard Health Publishing. A dry red wine (such cabernet sauvignon or Syrah) is one of the lower-calorie alcoholic drinks you may choose from, according to Zanini, even if there has never been a long-term randomized experiment that confirmed some of these claims. Cleveland Clinic estimates that a 5-ounce (oz) glass of red wine contains roughly 105 calories.

Light Beer (96 to 100 Calories per 12 oz Serving)

Go easy on the beer if you're in the mood for it. Another low-calorie choice, according to Zanini. According to the Cleveland Clinic, you'll save between 40 and 55 calories per 12 oz drink when compared to a standard beer.

3. Vermouth, dry (105 Calories per 3 oz Serving)

According to MedlinePlus, a 3 oz portion of dry vermouth has 105 calories. While it's often combined into a martini or a Manhattan, drinking it straight may help you lose weight. Reaching for it isn't only due to the sensible calorie count. According to several studies, dry vermouth has a much higher polyphenol content than white wine. According to a 2018 research published in Frontiers in Nutrition, polyphenols are naturally occurring molecules in plants that have been found to help control metabolism, weight, and chronic illness. However, as there haven't been any peer-reviewed research on the health advantages of drinking dry vermouth, it's not apparent if this potential benefit balances the hazards associated with alcohol consumption in general.

4. Alcohol on a Rocks (About 100 Calories per 1.5 oz Serving)

Vodka, tequila, gin, and whiskey all contain roughly 100 calories in a 1.5 oz drink, according to MedlinePlus, so it doesn't matter whether you prefer them over one another. According to Zanini, drinking alcohol straight, with sparkling water, or with club soda is your best option. That's because adding sweet, high-calorie mixers to a whiskey cocktail, for instance, may rapidly raise its calories from 100 to 300 or more.

Fifth. Champagne (85 Calories per 4 oz Serving)

According to MedlinePlus, selecting bubbly over a sweet white wine can save you roughly 35 calories per serving. There are 85 calories in a 4 oz. glass of champagne. And even though it may not seem like much, the carbonation may cause you to feel fuller and decline the second sip. Women reported feeling more satisfied after consuming sparkling water as opposed to flat water, according to prior study.

The 3 Worst Alcohols for Losing Weight

1. Sugary drinks (500 Calories per 8 oz Serving)

Although fancy mixed cocktails may seem delicious, they are sometimes quite calorie-dense. According to the Cleveland Clinic, an 8 oz glass of Long Island iced tea has roughly 500 calories in it. That is more energy-dense than a McDonald's double cheeseburger.

2. Iced beach beverages (280 Calories per 5 oz Serving)

If your objective is to lose weight, you may want strawberry daiquiris and pia coladas on a beautiful beach day. However, you need be cautious. Both daiquiris and pia coladas contain roughly 280 calories per 5 oz drink, according to the Cleveland Clinic.

3. Local Beer (170 Calories per 12 oz Serving)

According to MedlinePlus, a 12-ounce craft beer has roughly 170 calories or more. Craft beers vary from commercial beers in this way because they often include additional ingredients and carbohydrates that enhance taste. The latter may cause you to have fewer drinks than you would if you were drinking a light beer, but in the end, craft beers often have higher alcohol contents, and more alcohol equates to more calories.

An Alcohol-Free Alternative for Anyone Trying to Lose Weight

Remember: A mocktail is always an option. The best strategy to reduce alcohol calories is to give up alcohol completely. Still, Kostro Miller advises that you watch the ingredients in the mocktails and opt for a low-calorie, or better yet, calorie-free, glass of water or sparkling water with lime. She advises alternating between alcoholic and nonalcoholic drinks if you do decide to consume alcohol on a particular night in order to limit your calorie consumption. This will help you stay hydrated and spread out the calories from the booze.