Alcohol and Weight Loss – What You Need to Know (Even If You’re Not on a Diet)

Alcohol and Weight Loss: What’s the Connection?

You’ve probably heard that alcoholic drinks provide “empty calories”—but what does that really mean? It refers to foods or drinks that are high in calories but low in nutrients. When you’re on a weight loss journey, it’s especially important for your meals to be rich in vitamins, minerals, antioxidants, amino acids, and fiber.

But it’s not just about the calories. Alcohol also affects your metabolism, food choices, and motivation to maintain a healthy lifestyle.

Alcohol Consumption in Poland

According to the OECD’s “Health at a Glance 2023” report, the average Pole consumes around 11 liters of pure alcohol per year. That’s roughly equivalent to:

• 122 bottles of wine (750 ml, 12% alcohol), or

• 440 cans of beer (500 ml, 5% alcohol).

This clearly shows how many people regularly consume alcohol. So, how does this choice impact your body when you’re trying to lose weight?

Does Alcohol Slow Down Metabolism?

Alcohol contains 7.1 kcal per gram. For comparison:

• Carbohydrates and proteins: ~4 kcal/g

• Fat: ~9 kcal/g

However, alcohol is metabolized differently than other macronutrients.

Alcohol Takes Metabolic Priority

Your body treats alcohol as a toxin that needs to be eliminated quickly. It’s processed by the liver into carbon dioxide and water. This detox process takes metabolic priority, meaning your body halts the processing of fats, carbs, and proteins until the alcohol is broken down.

If you have a few drinks, your calorie-burning efficiency decreases significantly. This effect can last several hours—and in some cases, up to half a day.

Fat Production and Storage

The energy from alcohol metabolism that isn’t immediately used is stored as fat—especially around the abdominal area (aka the “beer belly”).

Decline in Metabolic Efficiency

Chronic alcohol consumption impairs the efficiency of mitochondria—your cells’ energy factories. Damaged mitochondria reduce your ability to burn calories and produce energy effectively.

Alcohol and Hormonal Disruption

Alcohol also affects key hormones involved in metabolism, such as insulin and cortisol.

• It causes blood sugar fluctuations and increases insulin production, which promotes fat storage.

• It raises cortisol levels (the stress hormone), which also leads to more fat being stored, especially in the belly.

Myth or Fact: Can Alcohol Help You Lose Weight?

There’s a myth floating around that drinking alcohol—especially red wine—can help you lose weight. Unfortunately, that’s not true.

Some studies do show that resveratrol, found in wine, may benefit metabolism and heart health. But the amount you’d need to drink to see those benefits would far outweigh the risks. The calories and metabolic effects of alcohol would quickly cancel out any potential gain.

Alcohol and Calories: The Hidden Traps

Many people don’t realize how caloric their favorite drinks are. Here are some examples:

• Beer (500 ml): ~250 kcal

• Dry red wine (150 ml): ~120–130 kcal

• Vodka (50 ml): ~110 kcal

• Whiskey (30 ml): ~70–84 kcal

• Liqueur (50 ml): ~150–250 kcal

• Cider (500 ml): ~175–200 kcal

• Mixed drinks with sugary mixers: ~300–400 kcal or more per serving

And now think—after a few drinks, are you more likely to grab a salad or a plate of fries? Alcohol and dieting definitely don’t go hand in hand.

Alcohol on a Diet: What Are the Lowest-Calorie Options?

If you choose to drink while dieting, go for options with fewer calories. Most of the calories actually come from sugary mixers, so opt for cleaner alternatives:

• Vodka with soda water and lemon (instead of juice or soda)

• Dry wines instead of sweet or semi-sweet wines

• Light beer with reduced alcohol and calories

• Cocktails made with diet sodas (though opinions on sweeteners vary, they are lower in calories)

• Sugar-free “whiskey sour” with egg whites instead of sugary syrups

Every calorie counts when you’re trying to lose weight. Ideally, you should avoid alcohol altogether during a weight loss phase. If you do indulge occasionally, stick to lower-calorie choices to minimize its impact.

Alcohol’s Effect on Motivation and Self-Control

The calories in alcohol are just part of the problem.

Have you noticed that after a couple of drinks you’re more likely to reach for junk food? That’s not a coincidence. Alcohol affects your brain and weakens your ability to make rational decisions. It increases cravings for calorie-dense snacks like chips, pizza, or fries. Even moderate alcohol consumption can interfere with your ability to stick to your meal and exercise plans.

Alcohol impairs the prefrontal cortex, the part of the brain responsible for impulse control, decision-making, and long-term planning. When it’s inhibited, even the most motivated dieter can make impulsive food choices that derail progress.

Alcohol also interferes with your body’s ability to signal fullness. It causes blood sugar fluctuations and increased hunger—a phenomenon known as “alcohol munchies.” This leads to overeating and excessive calorie intake.

Alcohol and Mental Health

Regular drinking impacts your mood and increases the risk of anxiety and depression—two factors that make it harder to stick to healthy habits. When you feel low or anxious, it’s harder to stay motivated with your diet, workouts, or recovery. Over time, this can slow down or completely stop your weight loss.

Does Alcohol Make Weight Loss Harder?

The verdict is clear: alcohol is not your ally when it comes to weight loss.

It provides empty calories, slows your metabolism, impairs judgment, and increases cravings. A weight loss plan should either eliminate alcohol or allow it only occasionally in small amounts. And keep in mind—regardless of whether you’re dieting or not—alcohol always has a negative impact on your health.

If you don’t want to give it up entirely, make smarter choices. Stick to low-calorie drinks, and try to stay mindful of your food intake while drinking.

Final Thoughts

Balance is key. Excess alcohol can undo your progress. But an occasional glass of wine doesn’t have to completely derail your efforts—as long as you’re mindful and intentional.