It’s Sunday, and you might have been out for drinks yesterday. If you are anything like I used to be, you woke up with a bad conscience, thinking that you just sabotaged a week of progress.
That can be true, but only if you did it the wrong way.
The main problem related to going out for drinks isn’t alcohol. It’s the food that you consume on the day of drinking and the choices you make when buying drinks at the bar.
The explanation for this is that alcohol has to be metabolized by the body BEFORE it can metabolize excess calories consumed during the time a person is drinking.
Read below to learn how to drink alcohol without gaining fat in 6 easy steps:
Step 1: Avoid Dietary Fats on the Day of Drinking
Alcohol is basically a poison therefore alcohol will be metabolised before the food you eat. In other words, a lot of the calories that you eat on the day of drinking, will be stored as fat.
1 g of dietary fat contains 9 calories compared to 4 calories for protein and carbs, therefore you want to minimize fat consumption on the day of drinking.
Also, dietary fats take a much longer time to break down than protein and carbs, so eating a lot of fat through the day, may lead to fat gains that could be avoided if you had eaten carbs and protein instead.
To make up for the reduced fat intake and stay relatively satiated, eat a lot of lean protein such as chicken breast, turkey breast, lean fish and get most of your carbs through vegetables.
Step 2: Prepare Meals
The second step is to prepare the food that you might need after a night out.
You should prepare enough food for 2 meals: the meal you might eat after getting back and the meal you will want to eat in the morning.
Ideally, you shouldn’t eat anything after your night out, however, if you’re hungry it’s much better that you go back and eat a healthy meal, rather than pizza slices or burger.
Prepare the food before going out, because nobody wants to cook at 4 am in the morning after getting back from the bar or in the morning where you might have a hang-over.
Furthermore, it’s just nice to wake up and have your brunch ready.
Step 3: Eat 2-3 Hours Before Going Out
If you know that you’re meeting your friends at 9 PM, then eat well in advance.
The reason is twofold: 1) eating just before going out will require you to consume more alcohol to get drunk and 2) eating too early will make you hungry when you go out, and then you may end up eating junk.
In my experience, the sweet spot is to eat the meal 2-3 hours before going out.
Step 4: Drink Dry Wines and Spirits
Choose beverages that are low in carbs to minimize calorie consumption.
Drinks that are mixed with juice and/or soda are some of the worst choices you can make, since they have a significantly high amount of calories, compared to non-mixed.
Great choices include dry wines and non-mixed spirits, as they are low in calories.
If you can’t drink spirits without mixing them, I suggest that you try a skinny bitch: vodka mixed with water and a lime. That stuff tastes like water, but it will get you drunk fast while minimizing calories.
Step 5: Rehydrate and Rest
After drinking, you may be tempted to go with your friends and eat some junkfood. Don’t do it!
Instead, go back home and drink A LOT of water. The water will rehydrate you, and possibly remove your hunger.
If you’re still hungry, go ahead and eat that meal which your prepared in step 2.
Finally, make sure to go to bed and sleep without an alarm to get the rest you need.
Step 6: Remove Hang-Over
You have woken up, you are relatively well rested and hydrated, but you still feel a like shit. The solution is:
- Jump out of bed immediately
- Eat a healthy breakfast which you should have prepared in step 2
- Go outside or to the gym for a cardio session to sweat out the toxins
- Take a cold shower
Those things will energize you, and enable you to enjoy your day, rather than staying in bed and watching TV while waiting on the pizza that you just ordered.
And that is exactly how to drink alcohol without gaining fat…
Keep in mind, that the 6 steps above are steps that you can take to minimize the effect of alcohol.
There are still negative effects when you drink. The reduced amount of calories you will consume if you follow the 6 steps above, will make it difficult to train hard, so limit drinking to once a week and do it on a day where you don’t train.
Don’t go out getting wasted 3 days a week just because you read the 6 steps above, since excessive drinking will ruin your progress.