Alcohol and Weight Loss

Lots of people often asked if drinking alcohol can hinder weight loss. Here's our answer:

To lose weight, you will probably need to moderate your alcohol consumption. We don't want to demonise alcohol (or any other food or drink) - we're strong believers in the saying "all things in moderation" and you still need to go out and enjoy yourself when you are losing weight. But it's important that you appreciate that drinking alcohol will hinder your weight loss efforts.

Alcohol is High in Calories

Alcohol contains 70 calories per serve. To put this into perspective, the following meals contain the same number of calories as three standard drinks:

- 100g lean pork/steak/chicken breast + 2 cups of salad

- 1 x 95g can tuna (98% fat free) + 4 Vita Wheat crackers

- 1 Weight Watchers Beef Burgundy frozen meal + 2 cups of vegetables

These meals provide important nutrients, vitamins and minerals, which can't be said for alcohol: alcohol calories are 'empty calories', or energy without any substantial vitamins or minerals. Additionally, alcohol may directly promote fat storage by slowing fat and carbohydrate digestion and increasing appetite (1). 

If you were on a 1500 Calorie a day meal plan during weight loss and chose to consume 500 of these calories from alcohol (approximately 4 x 375mL cans of regular beer), you would need to provide all your essential nutrients from the remaining 1000 Calories. This may be difficult; and it's possible that nutritional deficiencies may occur over time.

And if you consumed 1500 Calories of food per day plus 500 Calories of alcohol per week (approximately 4 x 375mL cans of regular beer), you might gain 5kg of weight per year!

Can Alcohol be Beneficial to My Health?

The risks of consuming alcohol far outweigh any possible benefits. There are health benefits from drinking alcohol, but these can be obtained by drinking as little as half a standard drink per day (2).

How much Alcohol is Safe to Consume?

The Australian Alcohol Guidelines have recently been updated (3) and consist of four recommendations:

1. For healthy men and women, drinking no more than two standard drinks on any day reduces the lifetime risk of harm from alcohol-related disease or injury (note that it is no longer considered safe for men to drink four standard drinks per day).
2. For healthy men and women, drinking no more than four standard drinks on a single occasion reduces the risk of alcohol-related injury arising from that occasion.
3. For children and young people under 18 years of age, not drinking alcohol is the safest option. 4. For women who are breastfeeding, pregnant or planning a pregnancy; not drinking is the safest option.

What is a Standard Drink?

See the image to the right. Note that there is no standard glass size used in Australia: you will often be served more than one standard drink.

How can I Reduce My Alcohol Intake?

Try the following practical tips for reducing your alcohol intake:

- Eat before you drink alcohol: food fills you up, slowing your drinking pace and possibly slowing your absorption of alcohol

- Drink water or a diet soft drink before drinking any alcohol and avoid salty foods while you are consuming alcohol

- Sip alcohol slowly and put your glass down between sips

- Intersperse your alcoholic drinks with non alcoholic drinks such as water or diet soft drinks

- Dilute wine with ice, water, juice or natural mineral water; dilute beer with diet lemonade or soda water and mix spirits with diet soft drinks or soda water

- Choose light beer over full strength

- Don't let other people 'top up' your glass: be more assertive and do not to let peer pressure make you drink more than you want to

- Avoid 'shouts' or get a glass of water when it's your turn to buy a round

- Volunteer to be the designated driver to avoid peer pressure to drink.

So go easy on the alcohol when you are trying to lose weight and you'll reap the rewards.

References:
1.National Health and Medical Research Council (2003), Dietary Guidelines for Australian Adults Commonwealth of Australia

2.Lewis S, Campbell S, Proudfoot E et al (2008) Alcohol as a Cause of Cancer, Cancer Institute NSW, Sydney

3.National Health and Medical Research Council (2009) 'Australian guidelines to reduce health risks from drinking alcohol' Commonwealth of Australia

Eating Out: How to Keep it Healthy

With large portion sizes and high fat foods filling many restaurant menus it can be difficult to make healthy choices when you eat out. But it's certainly not impossible. Here are some practical tips to help you stay in control when you are eating out:

Choosing a Restaurant

If you are organising a night out at a restaurant, research the options and make an informed choice:

- Look at restaurants' menus online and choose a restaurant that offers low fat and low calorie dishes such as grilled fish and chicken, salads, vegetables and pasta with tomato-based sauces.

- Choose a restaurant that is willing to support your eating goals. Call ahead and ask if the restaurant has a flexible chef who is willing to reduce the fat content of their dishes.

- Avoid restaurants that feature 'all you can eat' specials or buffets. Even with good intentions, it's hard to resist the variety of foods on offer. Studies show that most people will eat more when offered a variety of appetising foods, often with the intention of maximising their value for money.

At the Restaurant

Even if you don't choose the restaurant you eat at you can still control what you eat:

- Have a healthy snack before you leave home (e.g. fruit, dry biscuits or a sandwich). That way you won't arrive at the restaurant feeling hungry, you be more selective about your food choices and feel satisfied with a smaller amount of food. You can save money - and calories!

- Request a glass of water upon being seated instead of nibbling bread or consuming a high calorie alcoholic drink.

- Eat slowly to enjoy your meal and the restaurant's atmosphere. Allow 15-20 minutes to eat your meal and take a break when you begin to feel satisfied. If you feel satisfied after this break, take the rest of your meal home to enjoy later.

- Focus on non-food related pleasures such as the fact that you do not have to cook or clean up. Concentrate on the conversations you are having with family or friends.

Choosing Dishes

- Order first to maintain your resolve. Avoid discussing the menu with other people and if you know what you want before you arrive at the restaurant don't even look at the menu.

- Ask your waiter questions about the restaurant's ingredients and preparation techniques. Customise your meal and have it prepared to your liking. Don't be afraid to assert yourself - you are paying for the meal!

- Refuse side orders if you don't want them: if they appear on your plate you are likely eat them.

- Request minimal oil or butter in your meal (even when you are ordering vegetables, as chefs 

often add oil or butter). Ask to forgo cream, dressings or sauces, or at least ask for them on the side.

- Choose potato dishes carefully. If you are having baked potato as a main dish, choose low fat toppings or ask for sour cream on the side. If you are having potato as a side dish, your best choice is boiled potato, followed by mashed.

- Choose lean steak with cuts such as fillet Mignon, flank steak or sirloin. Try splitting the steak into two smaller portions: you may find that you have enough for another meal!

- Refuse bread altogether; or at least ask for plain bread instead of garlic or herb bread.

So you can stay in control of what you eat, even when you are eating out.

Healthy Eating on a Budget

You don't have to compromise your health to reduce your food bill. Here are some tips to help you buy low fat and nutritious food without paying top dollar:

Shop from a list Make a meal plan at the start of each week and decide what you need to purchase to make your meals. If you can be organised at the beginning of the week you won't need to shop at smaller, more expensive food stores. And if you have a weekly menu plan and ingredients to hand, you will be less likely to eat out at restaurants or buy take away foods on the way home from work. 

Shop at fresh fruit and vegetable markets Fresh fruit and vegetables from specialty markets last longer (and taste better) than items purchased at large supermarket chains. Purchase fruit and vegetables that are in season.

Don't shop when you are hungry If you are hungry when you shop, you are more likely to buy items you don't 'need'.

Buy in bulk Buy non perishable items such as cereal and pasta in bulk at large supermarkets.

Shop online You'll be less likely to make impulse purchases if you shop online. And if you shop online from home you can check what is in your fridge and pantry to save doubling up! 

Prepare meals yourself Buy fresh ingredients and prepare meals yourself rather than buying takeaway foods or pre-prepared items. By preparing your own food you can save calories - and dollars. Take a look at the following items that become more expensive as the amount of processing increases:

Potatoes (150g)
Potatoes 25c
Frozen chips 50c
150g potato crisps $2.99

Oats (40g)
Rolled oats 10c
Corn Flakes25c
Breakfast bar 95c

Chicken (100g)

Frozen whole chicken 35c
Raw whole chicken 50c
BBQ chicken 70c
Pre-made chicken kebabs $1.80

Apple (100g)

Apple 40c
Packet of sultanas 90c
Fruit bar $3.20

There are lots of online resources for quick and healthy recipes, including the National Heart Foundation Recipe Guide.

So it's no more expensive to eat healthy food - it just takes a bit of preparation and planning.