The Socializing Diet Plan

Numerous studies say: “alcohol does not lead to weight gain”, but why are you gaining weight when you drink? From high caloric drinks to unconsciously indulging in food while drinking, alcohol can indeed lead to weight gain through improper use. Follow the guide below to help you get through a weekend of partying!  

Calories in Drinks:

ü     Double vodka, soda, lime = 131 calories (Single is only 65) 

ü     Sake- 1 ounce = 39 calories

ü     Sake Bomb with 1 pint light beer = 212 calories

ü     Single rum and diet = 65 calories

ü     Single gin and tonic = 120 calories

ü     Single whiskey and diet = 64 calories

ü     Tequila = about 100 calories

ü     1 pint light beer = Most range from 90-130 calories

o      Amstel Light = 99 calories, 5g carbs

o      Corona Light = 105 calories, 5g carbs

ü     Wine =

o      Champage = 133 calories

o      White = 116-130 calories

o      Red = 119 calories

ü     Bloody Mary = 118 calories, opt for low sodium tomato juice

ü     Mimosa = 75 calories

ü     Long Island = 700 calories

ü     Martini = 160 calories

ü     Margarita = 280 calories

ü     Mojito = 214 calories

Key Points:

ü     Drink excessive water before drinking and going to bed- opt for at least 32 oz

ü     Stick to non-carbonated drinks, carbonation can speed up alcohol absorption

ü     Alcohol causes a loss of potassium from the body, eat a banana before bed or in the morning

ü     Try to stick to clear alcohols, such as white wine, vodka, gin...It is believed that the darker the alcoholic drink, the more likely it is to cause hangovers as it contains more congeners, the substance in alcohol that is thought to cause headaches.

ü     Before setting off to drink eat some almonds; wise American Indians advise taking six raw almonds before alcohol intake to help against getting drunk and peanut butter is an African remedy; so have one of these snacks before you go get drunk.

ü     Alternate alcoholic drink with a regular drink such as having a vodka soda and then having soda water with a lime.

ü     Avoid drink mixers, which can add up to 100 extra calories and a ton of sugar per drink. Instead- soda water or diet soda for 0 calories.

ü     Avoid excessive salty foods while drinking:

o      Chips and salsa, sodium loaded appetizers such as nachos, fries, chips, spinach artichoke dip or any dip, these all contain extremely high amounts of salt and calories and will make you feel bloated and gross.

o      Your body actually will slow down in alcohol absorption if you are eating small amounts while drinking, however, these calories can easily add up and cause you to add on another 1,000 calories, so be weary if you are drinking at a meal or at a party. 

ü     Instead:

o      Hummus and vegetables and pita

o      Baked chips and salsa/guacamole

o      Crackers and cheese- swiss is the lowest in lactose and low in cals

o      Grilled artichoke, this can have up to 1500 calories in it, but if you are splitting it with 4+ people, it’s a little bit more reasonable, and avoid the dip, which can add on another few hundred calories for just a small spoonful.

o      Sushi or Sashimi- excellent choice, as long as you can avoid sauces and crab, which is high in sodium and is extremely processed and fake, it actually contains ketchup and other weird ingredients and opt out of having soy sauce. Always ask for brown rice sushi if possible- go for salmon, tuna, shrimp, real crab, or yellowtail.

Foods that Naturally “Detox”

§       Warm Lemon Water: stimulates the release of enzymes and helps convert toxins into a water-soluble form that’s easily excreted from the body. Drinking lemon water, which is alkaline- forming first thing in the morning, will help to balance out the acidity foods we’ve consumed.

§       Artichoke Extract- Increases bile production and purifies and protects the liver and has a diuretic effect on the kidneys.

§       Asparagus: helps to support and maintain restorative properties that promote good bacteria in the intestines.

§       Cruciferous Vegetables (Broccoli, Sprouts, Cabbage and Cauliflower) increase levels of glutathione, a powerful antioxidant that supports the liver in releasing toxins

§       Watercress: purifies the blood and encourages enzyme production.

§       Leafy Greens (Kale, Chard, Dandelion and Spinach) are considered a powerhouse of nutrients. They are a rich source of minerals and provide a variety of phytonutrients. They are super antioxidants that support cleansing of the digestive tract.

The Morning After:

ü     Hung-over or not, if you had more than 1 drink, your body is full of toxins from over consumption and is working hard to process that alcohol. Most people want to eat as horrible as possible the next day, which is where drinking can lead to weight gain, due to poor eating choices while intoxicated or the morning after. You may think, “I need carbs to soak up the alcohol”. This is not the case- instead, you need a balance of carbohydrates, protein, and fat and a high supply of nutrients to get your body back into balance!

ü     Breakfast Option:

o      Egg white omelet with vegetables

o      no butter or added salt/spices

o      sliced tomatoes

o      fruit

o      1-2 slices of whole grain toast, dry

o      Opt for a raw juice such as carrot-apple-ginger-lemon if you have the option. And of course, warm or cold lemon water.

o      Fage 0% Greek yogurt, 1 banana, 1 cup strawberries, cinnamon

ü     Lunch Options:

o      Ahi tuna with lemon juice and extra virgin olive oil, 1 cup brown rice and 1 cup grilled asparagus and brussells sprouts

o      Dandelion and spinach raw salad with watercress and garbanzo beans, no salt added, balsamic and red wine vinegar, ½ cup brown rice

ü     Dinner Options:  

o      Steamed broccoli, asparagus with grilled chicken breast or piece of fish.