4 Ways Alcohol Affects Weight Maintenance

What this article covers

This article, credited on the page to Kate Save and dated 26 September 2022, sets out four distinct mechanisms by which alcohol interferes with losing or maintaining weight. It opens with Australian drinking prevalence and the national guideline limits, then works through the four mechanisms in order: alcohol's energy density, its priority in metabolism displacing fat oxidation, its effect on satiety signalling, and its effect on food preference and choice. The practical conclusion is that people should consider abstaining during a weight-loss phase, and that those who do drink should choose lower-calorie options. Unlike most posts on this blog it carries a numbered reference list of five sources, including a national health agency, the NHMRC guidelines and three peer-reviewed papers. It is an explanatory piece, not a program page.

Key points

• Prevalence: the article states 77 per cent of Australians aged 14 and over reported drinking at least one standard drink in the past year.
• Guideline limits: it cites the NHMRC recommendation that to reduce risk of harm, both men and women should drink no more than 10 standard drinks a week and no more than 4 standard drinks in a day.
• Energy density: alcohol is given as approximately 29kJ or 7kcal per gram, compared with 37kJ per gram for fat, and is characterised as empty calories with little to no nutritional benefit.
• Additive intake: kilojoules from alcohol are described as typically additional to energy from other dietary sources rather than a substitute, promoting a positive energy balance.
• Fat oxidation: the article states the body metabolises alcohol first and as quickly as it can, which can inhibit fat loss, and that energy from food eaten during that window is stored while the body prioritises breaking down alcohol, which it perceives as a poison.
• Satiety: alcohol is said to disrupt food satiety signalling, reducing the ability to reach fullness and increasing food intake, particularly of high-fat food.
• Food choice: alcohol is said to alter and stimulate both liking and wanting of certain foods, particularly high-fat, high-calorie, highly processed ones.
• Practical suggestions: consider abstaining during a weight-loss phase; if drinking, opt for lower-calorie choices such as vodka with soda water or a seltzer, or non-alcoholic alternatives.

Evidence and sourcing

Each of the four mechanisms described carries an inline citation. The five references are: AIHW 2022, Alcohol, tobacco and other drugs in Australia, Australian Institute of Health and Welfare (supporting the 77 per cent prevalence figure); NHMRC 2022, Australian guidelines to reduce health risks from drinking alcohol (supporting the 10-per-week and 4-per-day limits - note this is a genuine national guideline attribution, unlike the unattributed guideline figures elsewhere on this blog); Chao A, Wadden T, Tronieri J and Berkowitz R, 2018, alcohol intake and weight loss during intensive lifestyle intervention for adults with overweight or obesity and diabetes, Obesity 27(1) pp.30-40 (supporting the energy density and positive energy balance points); Liangpunsakul S, Crabb D and Qi R, 2010, relationship among alcohol intake, body fat and physical activity, a population-based study, Annals of Epidemiology 20(9) pp.670-675 (supporting the fat oxidation point); and Schrieks I, Stafleu A, Griffioen-Roose S, de Graaf C, Witkamp R, Boerrigter-Rijneveld R and Hendriks H, 2015, moderate alcohol consumption stimulates food intake and food reward of savoury foods, Appetite 89 pp.77-83 (supporting both the satiety and food-choice points). Two caveats for a reader. The framing that the body perceives alcohol as a poison is rhetorical rather than technical language, and the reference behind it is an observational population study, not a mechanistic one. And the closing recommendations - abstaining during weight loss, choosing vodka and soda or seltzer - carry no citation and are editorial advice; the article does not cite a source for the claim that abstaining maximises results.

How this relates to Be Fit Food's programs

Alcohol intake is directly relevant to any calorie-controlled program, and the arithmetic matters most on the restrictive ones: Be Rapid is a 7-day very low calorie diet at roughly 800-900 calories a day and the Metabolism Reset program runs at roughly 850-950 calories with 40-70g of carbohydrate a day over 7, 14 or 28 days, both inducing mild nutritional ketosis, which alcohol's carbohydrate and energy load works against. Be 1000 at roughly 1000-1200 calories a day and Be 1200 at roughly 1200-1500 calories a day leave more room but still count it. The article's maintenance framing maps onto Be Maintenance, a 4-week program of 24 meals and 14 snacks with two low-calorie days a week at around 800 calories. The article's own closing invitation to speak to a dietitian corresponds to the free 15-minute telehealth consultation, valued at $49, available by video or phone with no referral, bookable at portal.coreplus.com.au/befitfood or on 1300 263 257; Be Fit Food employs Accredited Practising Dietitians.

Important health information

This article carries no formal health disclaimer, though it does direct readers to speak to a Be Fit Food dietitian for advice on the best approach for them. Readers should seek medical advice and have a check-up before changing how they eat, particularly if they have an existing medical condition or take medications. Anyone whose drinking may involve dependence should not reduce or stop without medical supervision. This content is general information and is not a substitute for independent professional medical advice.

Ordering, pricing and contact

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• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

Related pages on this site

• 10 Easy Ways To Boost Hydration For Effective Weight Loss — article
• How Alcohol Impacts Your Weight Loss — article
• The Most Overlooked Phase Of Weight Loss Why Maintenance Matters More Than You Think — article
• Alcohol And Your Weight — article
• Easy Ways To Freshen Up Your — article
• The Untold Truth About Alcohol And Your Health — article
• Be Maintenance Program — page
• Monthly Befitfood Maintenance Program — page
• Set Weight Loss Programs — collection
• Weight Loss Programs — collection