How to Drink Alcohol Without Gaining Fat in 6 Easy Steps


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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.

– Oskar



Download my bodyweight training program for skinny-fat guys (63-page PDF)



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Comments

  1. Hi Oskar,

    Coming back to this post from a while back. I wanted to know did you drink at all during your recent 2 month bulk? Those were some impressive gains and I was wondering if it was with no alcohol for those 2 months.

    Thanks
    RJ

    • Oskar Faarkrog says:

      Hey RJ, I drank a few times, but less than usually. Drinking for me has a much more negative effect during cutting.

  2. Step 5. – hydrate yourself = yes.

    But step 1 should be to not go out and drink at all.

    There is killing to be done, not booze to be swallowed.

    Regardless, good article.

  3. The food choices made after a few drinks usually are the downfall like you said haha

    Fortunately, I’ve never been affected in a major way from drinking alcohol as far as gains are concerned. I usually just drink bourbon neat which doesn’t contain many calories.

    One thing I’d like to add is that I don’t think completely avoiding fats is good for overall health, but it is the easiest way to make room for the extra calories.

    Overall, great post and thanks for sharing!
    -Gabe Johansson

    • Oskar Faarkrog says:

      Hi Gabe,

      Good point about the fats – I’m not sure if the lowered fat intake will affect you if it’s only done once in a while when you drink. With that said, improving one’s fitness doesn’t always mean improving health. I believe that after a certain point where you got some basic strength, eating a surplus and training hard actually affects your overall health negatively since the body likes to be at maintenance and avoid stress.

  4. Haha, I can’t count the times I broke my boundaries and got extremely wasted!

    But I kind of got better sticking to the boundaries as I got older and wiser. :)

    • Oskar Faarkrog says:

      Still waiting to get older and wiser ;-)

      I used to drink a lot 1-2 times a week last year, and noticed that 2 times a week is too much, since that’s like half of the week where you have crappy training sessions, however 1 time a week was okay and enabled me to progress in my training.

      I think that as long as you keep it to max 4 times a month and don’t eat junkfood on days of drinking, you should be fine. The fitness lifestyle shouldn’t rule your life, unless you plan to compete or make a living through your physique.

  5. Hey Oskar, great points! :)

    Last year I really partied a lot and as a result, I got wasted on a couple of occasions. The hangovers were a real pain in the ass – anxiety (due to vodka and red bull combo), increased hearth rate, feeling sick to my stomach, etc.

    My dad led me to a great cure for alleviating the hangover. What’s the cure?

    The water that’s left after you make sour cabbage :) It’s full of electrolytes, vitamins and minerals – the stuff you need to bring your body back into balance. If you got access to this stuff (home made) you’ll have a powerful weapon in your arsenal to fight future hangovers.

    Another alternative is to make lemon juice from organic lemons and add a pinch or two of high quality salt (Himalayan or sea salt).

    And what’s funny is that the morning after my drinking “rampage” I always felt and looked more leaner. But the temporary shreddedness is definitely not worth the negative effects of alcohol consumption, that’s why I decided to ditch that stuff.

    Maybe another tip worth considering is to have boundaries, which you will not cross under any circumstance. Before you go out on a social event, set a limit to the amount of alcohol units that you’ll drink and do not break that limit. So next time you’re heading out to a party, make a mental not (or even better, say it out loudly) “I’m going to drink three beers” and for the love of Raptor Jesus, do not exceed that limit.

    Just my two cents.

    Cheers,

    Dejan

    • Oskar Faarkrog says:

      Hi Dejan,

      Thank you!

      I will definitely have to try those things next time I have a hangover.

      I also experienced temporary shreddedness from drinking, but yeah, it’s not worth it. The past few months I’ve only gotten drunk like twice.

      I’ve tried setting a limit before, but it doesn’t work for me. I believe that it’s because I rarely go out to get drunk, so when I finally do it, I wanna do it properly and my tolerance is quite high.

      – Oskar

  6. Yo Oskar.

    I do all of these things, though admittedly I have not gone out much in the past couple of weeks.

    This is a good post, but I think you’re not quite going into WHY the drinks are harmful to getting ripped. You write this:

    –“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.”–

    —> And it’s absolutely true. But I would’ve preferred a more in-depth explanation, being the geek that I am.

    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.

    Couldn’t help being a besserwisser here ;)

    • Oskar Faarkrog says:

      Hey Ludvig,

      Thank you for the comment! I’ve also not been going out much lately, but I would find this article useful back when I started business school and all social activities revolved around drinking.

      I actually wrote this under step 1:
      “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.”

      However, I will add this to the intro instead to make it clear :-)

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