select

start living right

Nutrition

  • Does eating late at night cause weight gain?

    Many people have emailed me with the belief that eating late at night is causing them to gain weight. However, this is nothing more than a myth. This old wives' tale propagates that our metabolism slows down at night because we are inactive and there...
  • Best Vitamins and Supplements to Take For Mental Focus

    Written by guest author Brenan Quirante Peak nootropics Noopept Nootropic Supplements Some people search for supplements and vitamins to help them improve their memory, cognitive ability and focus. It's not easy focusing on tasks that don't seem i...
  • The Difference Between Water and Sports Beverages

    Written by guest author N.P.Burggraaff Working up a sweat can feel great, especially if you have trained really hard. However, it is also very important to keep hydrated before, during and after your workout. Dehydration during your workout can easi...
  • Ten Reasons to Eat More Avocado

    Written by guest author N.P.Burggraaff Smoothies, salads and dips… you can have it all with avocados. This green fruit's name is derived from the Nahuatl Indian language which ironically means "testicle". Avocado is considered a healthy fat which no...
  • Health Benefits of Salmon

    Written by guest author N.P.Burggraaff Delicious and nutritious Along with being incredibly tasty, salmon offers many health benefits you might not be aware of. Though salmon contains quite a lot of fat, you can indulge without feeling guilty as t...
  • Healthy Eating on a Budget

    Written by guest author N.P.Burggraaff Some readers have emailed the website saying that eating healthy is expensive and this makes it difficult for them to keep up a healthy lifestyle. Even though nutritious food can be very expensive, it is defini...
  • Leptin and How it Facilitates Fat Loss

    Written by guest author N.P.Burggraaff There are countless diets available on the market. A current popular diet is the so called "leptin diet." In this article, I'll explain what leptin is and how you can make leptin work to your advantage. What i...
  • How Healthy is Sushi?

    Written by guest author N.P.Burggraaff Sushi is known to be one of the healthiest meals. Sushi contains some great nutrients like omega 3 from the fatty fish, vitamins from vegetables and minerals from seaweed. Does this mean you can binge on sushi ...
  • 10 Reasons Why You Are Not Losing Weight

    Written by guest author Nynke Burggraaff 1. Olive oil/healthy oils Olive oil is a healthy fat and fits perfectly into a healthy diet. However, although it is a healthy fat, it is also high in calories and can slow down your weight loss if you consu...
  • The Truth About Diet Soda

    Written by guest author Nynke Burggraaff Regular sodas are loaded with sugar Regular sodas are known to contain a LOT of sugar. How much you may ask? Did you know that a can of regular Coke contains 39 grams of sugar? This is equivalent to 3 tables...
  • Glycemic Index Explained

    Written by guest author Nynke Burggraaff I'm sure you've heard a buzz going around about the glycemic index. A lot of people are adjusting their food intake according to low Glycemic Index (GI) values. But what exactly is the glycemic index? Defin...
  • Natural Sugar Alternatives

    Written by guest author Nynke Burggraaff Luckily I am not a sweet tooth, but I know many of you are! The main ingredient to provide sweetness in foods and drinks is of course sugar. There are countless reasons why it would be better to cut out, or a...
  • Is Coconut Oil The New and Improved Olive Oil?

    Written by guest author Nynke Burggraaff For years and years, the media and health gurus have educated us about the countless benefits of olive oil. Olive oil has become a staple in many households and for good reason; it is both healthy and tasty. ...
  • Guilt-free Healthy Snacks

    Snacks help to control our cravings, maintain our blood sugar levels and keep us energized throughout the day. It is recommended that people do not go more than four hours without eating and should always have snacks in-between meals. Many people go...
  • Habits of Successful Dieters

    When it comes to successful fat loss, your hard work will not end once you reach your goal. The next step is to successfully maintain your results with a healthy lifestyle. Here are some tips to help you maintain your weight and avoid relapsing. Lo...
  • How to Read Nutrition Labels

    Deciphering the information found on nutrition labels can be extremely confusing. Here is your quick and easy guide to understanding the basics Serving sizes The serving size always appears at the top of nutrition labels. Serving sizes can be misle...
  • How to suppress your appetite

    One of the hardest things about sticking to a diet is keeping a raging appetite under control. There is nothing more frustrating than being hungry and not being able to eat as much as you’d like. Here are some natural techniques to suppress your appe...
  • Top foods to eat daily

    Many people starting out with a body transformation program might not know the difference between clean food and the junk you should avoid, which means they risk eating food they believe to be healthy when in reality it is causing more harm. Familiar...
  • Low Calorie Diets

    One of the most frustrating aspects of starting a weight loss program is how long it takes to see actual results. Many infomercials try to sell you products and supplements promising fast results, but these are nothing but weight loss scams, or are b...
  • Healthy Fats Explained

    Many people view “fats” as unhealthy and best avoided. They link them to high levels of cholesterol, clogged arteries and major health problems. However, in reality healthy fats are essential for overall health and nutrition, provided you eat the rig...
  • Alcohol & Fat Loss

    One of the hardest things for people to give up during a fat loss program is alcohol. Some people find it impossible to go out and not enjoy a few drinks. The good news is drinking occasionally and in moderation will not likely affect your results; h...
  • How to dine out

    A healthy lifestyle means being healthy no matter where you go. Many people overeat, cheat on their diets or are not aware that they are making poor food choices in restaurants. Many people dine out regularly or eat out often for business meetings an...
  • Eat smarter

    Fat loss expert Tom Venuto proposed a fun and easy method for others to improve their food choices in a free special report he wrote. He suggested categorizing your food choices into grades. If you want to be healthier and leaner, you need to work on...
  • Calculate Calories

    What is a calorie? Calories can be defined as measures of heat energy stored in food. The higher the number of calories in a specific type of food, the more energy will be released to perform biological functions or sustain physical activity. When w...
  • The essentials about protein

    Protein is your body's preferred muscle building fuel and can help you reach super-human levels of leanness.  What is protein and what role does it play in your body? Protein is a combination of essential and nonessential amino acids in the body.  ...
  • Water & Liquid Calories

    Water in our bodies One of most important compounds in our body is water, which constitutes around 60 – 70% of our total bodyweight. Water excretes waste from our cells, aids in digestion and brain functions, transports nutrients around the body and...
  • Carbohydrates

    Carbohydrates are our preferred source of energy and are used most efficiently by the human body. The brain utilizes carbohydrates to perform normal bodily functions, requiring a minimum of 100 grams of carbohydrate per day. Following a severely low ...
  • Repair a Damaged Metabolism

    If you’re someone who has a history of unsuccessful dieting, you may fear that you’ve damaged your metabolism permanently. One example of something that could cause this kind of damage is going on a low-calorie diet for a prolonged period of time, ex...
  • Your basic guide to supplements

    Nowadays we are constantly bombarded by supplements and products purporting to be from the fitness industry and promising quick fat loss and muscle building results. Although many of these products do have some nutritional value it can be hard to tel...
  • Create Your Own Meal Plan

    There’s nothing better than being in control of your diet, customizing it with the foods you like and tailoring it to fit your goals. It only takes one afternoon It might all seem exhausting and confusing at first, but all it really takes is one a...

Alcohol and fat loss

One of the hardest things for people to give up during a fat loss program is alcohol. Some people find it impossible to go out and not enjoy a few drinks. The good news is drinking occasionally and in moderation will not likely affect your results; however, over-consumption can greatly hinder your fat loss and decrease your physical performance.

Alcohol in our body

 

One interesting fact about alcohol is that it contains far more calories than the food you consume on a daily basis, with seven calories in each gram. Alcoholic drinks are extremely high in calories but offer zero nutritional value. When we consume alcohol our bodies stop burning fat for fuel and focus primarily on metabolizing the alcohol. Alcohol is initially metabolized in our liver and not stored directly as fat – this can eventually damage your liver if you frequently consume large quantities of alcohol. It also disrupts digestion in your stomach and depletes your body of essential vitamins and nutrients.

 

Here is an outline of its nutritional value:

 

Carbohydrates = 4 calories per gram

Protein = 4 calories per gram

Fat = 9 calories per gram

Alcohol = 7 calories per gram

 

Over-consumption of alcohol will eventually lead to long-term health complications including liver disease, cancer, gout, hypoglycemia, heart disease, increased blood pressure, dehydration and more.  Excessive drinking will also halt the production of testosterone and prevent building lean muscle mass in your body. Alcohol can also trigger hunger and cause you to binge-eat after a night of drinking (I often find myself eating cheeseburgers if I ever drink alcohol!).

Recommended alcohol intake for fat loss

If you are following a body transformation program, you will need to restrict your alcohol intake in order to see results. There is absolutely no point in training hard and following a strict diet only to ruin your progress by drinking. The first step is to eliminate drinking on a daily basis and limit it to weekends only. Allow yourself not more than two drinks a night (once a week) and take calories into consideration. Stay away from high-calorie drinks and stay within your overall caloric intake so you continue losing weight. If your focus is on maintaining your weight, you can be a bit more lenient with your intake and get away a couple of drinks a few nights a week. Regardless of your goals, it is never a good idea to drink on a daily basis. 

The best alcoholic drinks to order are: (calories are approximates per serving)

Light beer (Almaza Light is a popular choice in Beirut) = 95 calories per glass

Red wine = 85 calories

White wine = 84 calories

Spirits = approximately 100 calories

Champagne = 91 calories

Rum = 80 calories

Tequila shots = 96 calories

Vodka shots = 100 calories

The worst drinks are:

Margaritas = 740 calories

Pina coladas = 644 calories

Long island ice tea = 600+ calories

Brandy = 263 calories

Whisky = 250 calories

All fruity, syrupy mixed cocktails are high in calories and should be avoided as much as possible, unless you want to count it as your weekly cheat meal. If you are going to mix your drinks, always choose diet beverages such as diet Coke, Pepsi or Red Bull and stay away from juices, syrups, creams, milk, or any other tropical mixes that are high in calories. Another useful strategy is to drink non-alcoholic low-calorie drinks in between to reduce your alcohol intake.

Cutting out alcohol

If you choose to cut back on your alcohol intake to meet your fitness goals, you might have to deal with pressure from your social circle. One helpful tactic is to explain your goals to people beforehand and help them understand why this is important to you. Most importantly, recognize that you CAN certainly have a fun and fulfilling life without the need of alcohol when you go out. A couple of drinks a night are more than enough to give you a buzz.

 

If you’re someone who routinely relies on alcohol to be more outgoing and have fun when you go out, you might realize that cutting out alcohol will actually make you MORE self-confident and social, now that you’re depending on your personality to have a good time instead of alcohol. You also won’t have to deal with a hangover the next day, or recall embarrassing moments resulting from being drunk. 

 

If you are really committed to achieving a lean and athletic physique, you might want to consider not drinking altogether. Alcohol is very caloric dense and when you are in a caloric deficit, you eat very little on a daily basis. Drinking alcohol will replace other foods you could be eating while following your restricted diet and it might be more satisfying to eat wholefoods than to drink empty calories that will only sabotage your diet.

Learn more about other types of liquid calorieshere

 

 

Leave a Comment