Energy in alcohol revealed: 7 tips to lower energy intake while drinking

red wine

We all know that alcohol contributes to dietary energy intake, but to what extent? Let's put the other health consequences of excess alcohol consumption aside for just one moment and focus on the affect that alcohol intake has on energy balance and weight control. It's a fairly simple equation, more energy coming in than energy going out results in a positive energy balance, a positive energy balance results in weight gain. Foods and drinks that are high in energy and low in nutrition provide what is known as 'empty energy' and are detrimental to weight control - this describes the energy in alcohol. If abstaining is not an option looking for ways to lower energy intake from alcohol is the next best thing. Let's take a closer look at how and why.

The affect that alcohol has on energy intake is often underestimated. Let's put the dietary energy value of alcohol in perspective by comparing it to the energy in carbohydrate, protein and fat.

• Carbohydrate, 16kj per gram.
• Protein,  17kj per gram.
• Fat, 37kj per gram.
• Alcohol, 29kj per gram!

Alcohol has almost double the energy of carbohydrate and only slightly less energy than fat per gram! Surprised? Here is a short list of alcoholic drinks and their approximate kilojoule content.

• Champagne (1 glass, 120ml) 350kj
• Wine (1 glass, 160ml) 500kj
• Beer (pot in Brisbane, 285ml) heavy 450kj, light 300kj
• Spirit (1 nip, 30ml) on its own 300kj, with soft drink 500kj, with diet soft drink or soda 350kj
• Pre-mixed spirit (1 can, 375ml) 1100kj
• Liqueurs (1 nip, 30ml) 400kj

When you consider that alcoholic drinks rarely come in 1's the additive affect of a night out drinking can have a significant impact on energy intake and consequently weight control. To make matters worse, drinking alcohol often stimulates appetite and lowers self control. This can result in unhealthy food choices being made during or after drinking that can further contribute to excess energy intake.

Try these 7 tips to lower energy intake while drinking for better weight control.

vodka lime & soda

1. Drink in moderation. We all know we should but having the self control to do so is not always easy. Drinking alcohol in moderation is the best way to keep the energy intake from alcohol under control. If you drink less, your energy intake from alcohol will be less... simple.
2. Space out your drinks. Have a glass of water or glass of other low energy drink such as soda water and lime or diet soft drink between each of your alcoholic drinks. This will slow down your alcohol consumption and lower you energy intake.
3. Mix spirits with low energy drinks. Mixers significantly contribute to the total energy value of alcoholic drinks. Use diet soft drink or soda water to reduce energy intake, such as rum / bourbon with coke zero and vodka with lime and soda water. Juice may appear to be a healthy choice for a mixer but it's high in sugar and energy.
4. Dilute beer & wine. Try diluting your alcoholic drinks with low energy drinks. Dilute wine 50/50 with soda water or chilled water and dilute beer 50/50 with diet lemonade. This effectively halves the energy value of your drink.
5. Drink less alcoholic options. The lower the alcohol, the lower the energy. Light beers have less energy then heavy beers, half nip spirit mixes have less energy then full nip mixes. Choose drinks that are lower in alcohol to effectively lower the energy intake of your drinks.
6. Choose low carbohydrate beer. Low carbohydrate beer is lower in energy. The alcohol content is the same regardless of how low the carbohydrate content is and it's the alcohol that contributes the majority of the energy. Low carbohydrate beer is the lower energy choice of high energy options, but don't fall in to the trap of thinking it's actually low in energy. 
7. Control your appetite. Eat a healthy, filling meal before or while drinking. This will make you feel full for longer and help to prevent you from making unhealthy food choices after you have had a few drinks.

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