Alcohol contains empty calories, and it inhibits the absorption of nutrients in the small intestine, which can lead to deficiencies.
[1] “Alcohol can not only cause a water weight increase but it’s also full of calories, so your actual weight can go up, too,” says Amanda A. Kostro Miller, a registered dietitian in Chicago. “The other issue is that once people start drinking alcohol, they tend to lose track of their health and weight goals.”
Plans for just one drink may turn into two or three or four, or you may find yourself reaching for unhealthy foods once the alcohol kicks in. According to one frequently cited study, subjects’ diets were poorer on the days they drank alcohol.
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The usual advice is to drink in moderation, which the Centers for Disease Control and Prevention defines as up to one drink a day for women and up to two drinks a day for men.
[3] But if you’re trying to lose weight, it’s a good idea to limit your drinking even further to reduce calories. You can also think of alcohol as a treat: “Choose dessert or alcohol for the night, not both,” Kostro Miller says.
Here are some low-calorie alcoholic drink options if you’re watching your weight.
4 Low-Calorie Alcoholic Drinks for Weight Loss
1. Red Wine (125 Calories for 5 Oz)
Enjoying a glass of red wine with dinner has long been considered a healthy move because of its purported heart-healthy benefits — an idea that can be traced back to the 1980s.
[4] And though there haven’t been long-term randomized trials that prove some of these claims, a dry red wine (like cabernet sauvignon or Syrah) is one of the lower-calorie adult beverages you can reach for, says Lori Zanini, RD, a certified diabetes educator based in Dana Point, California. A serving of 5 ounces (oz) of red wine has about 125 calories.
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2. Light Beer (About 100 Calories for 12 Oz)
If you’re in the mood for beer, go light. It’s another low-calorie option, Zanini says. You’ll save about 50 calories in 12 oz compared with a regular beer of the same size.
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3. Booze on the Rocks (About 100 Calories for 1.5 Oz)
Whether you’re into vodka or tequila, gin or whiskey, there’s no real difference in calories or carbohydrates — all are low-calorie alcohols, with about 100 calories in 1.5 oz.
[5] Your best bet when sipping alcohol is to have it straight or with sparkling water or club soda, Zanini suggests. That’s because a whiskey drink, for example, can quickly go from 100 calories to 300 or more when you add sugary, high-calorie mixers.
4. Champagne (About 85 Calories for 4 Oz)
You’ll save about 80 calories by choosing 4 oz of champagne over a sweet wine — that single glass of bubbly has about 85 calories.
[5] And while that might not sound like much, it’s possible that you’ll feel fuller and turn down a second drink as a result of the carbonation. Research found that women reported feeling more full after drinking sparkling water compared with flat.
