Although this has been talked about before I think its worth discussing again.
When talking to people regarding their diets as they say fat loss has slowed/stalled, things usually all look great. Then we then get to the weekend and there will be a huge gap. When I asked what happened – answer usually is I had quite a few drinks and then went off the rails with foods, so I’ve not written it down?!?
If you can relate to this then the below information will be useful, as people are looking where they can improve in the week but burying their head in the sand when they have a bender at the weekend.
Take a look at the below chart and workout how many calories you could consume over the weekend with alcohol (message me or post for the most calories consumed if you dare!!)
| Drink | Calories (Kcal) | ||
| Vodka, single | 56 | ||
| 330ml bottle diet alcopop | 90-120 | ||
| 330ml bottle larger | 100-130 | ||
| Vodka, double | 112 | ||
| Double gin and slimline tonic | 115 | ||
| Double vodka and diet mixer | 115-125 | ||
| Double vodka, lime and soda | 130 | ||
| Small glass of wine | 110-130 | ||
| Small glass of champagne/sparkling wine | 130-140 | ||
| Jagerbomb | 160 | ||
| Large glass of wine | 170-190 | ||
| Double vodka coke | 175 | ||
| Double gin and tonic | 175 | ||
| 330ml bottle alcopop | 180-220 | ||
| Pint larger | 190-240 | ||
| Guinness | 210 | ||
| Double vodka and half can of red bull | 280-300 | ||
For example, my favourite treat would be Guinness and I could easily drink 8 pints in an evening totalling 1680kcal from alcohol, plus calories of 2000kcal from foods if I was eating clean, 3000kcal if eating bad. Potential consuming 4680kcal in one day, 2 and half days worth of calories. This is also just enough to bring my weekly average up so that I’m not making progress when in a fat loss phase.
This is what I and you can do to limit the damage of a night of alcohol;
1.Eating before you go out and all meals that day will be lean meats and vegetables only
2.Choosing a drink less in calories, vodka and soda water halves the calories, so over 8 drinks 640kcal saved
3.Have a training session and long walk to increase energy expenditure that day
4.Have good healthy meals prepared for hangover day
So it is possible to have a night out, have fun yet still make good progress in my fat loss journey.
Ryan