Alcohol...Not So Good.

Alcohol is considered a very normal part of our society, especially when it comes to socializing. It also stimulates a feeling of well-being and euphoria, and can eliminate social inhibitions. Who wants to go to a party, happy hour or a tailgate and not be able to enjoy an alcoholic beverage? Well, after I inform you of the effects it has on people aiming for weight loss--you may change your mind, or cut down at least!

The main consequence of alcohol is conversion into a substance called acetate, which is a type of fuel the body burns very quickly. When these acetate levels rise, our body chooses to burn more of this substance and less fat. In other words, acetate pushes fat loss to the back of the line. Alcohol interferes with the body's absorption, storage and other other nutrients, which allows for fat storage and makes it difficult to maintain lean body mass. Here is what happens to fat metabolism after enjoying a drink or two.

• A small portion of the alcohol is converted into fat (less than 5%)
• Your liver then converts most of the alcohol into a substance called acetate
• The acetate is then released into your bloodstream, which replaces the fat as a source of fuel

Your body responds to alcohol like it responds to excess carbohydrates--they replace fat as a source of energy. However, the HUGE difference here is the right kinds of carbohydrates (not in excess) contain the efficient amount of energy your body needs for optimum weight loss. Alcohol on the other hand is very calorically dense--7 calories per gram, which is twice the calories per gram of carbohydrates or protein. These calories are considered "empty" because alcohol contains a very small amount of vitamins and minerals.

Have you ever spent a night out at the bar and leave STARVING! A double cheeseburger and a large fry from McDonald's has never looked so good...it's Ok you can admit it. That is because alcohol loosens your inhibitions, undermines your willpower and stimulates your appetite--thank you very much alcohol--NOT!

Not only does alcohol put the brakes on fat loss and make you eat everything off the $1 menu at McDonald's--research from the American Journal of Clinical Nutrition found that alcohol is one of the most effective ways to reduce your testosterone levels. One night of heavy drinking raises levels of cortisol, a muscle waisting hormone, for up to 24 hours (6). This may be one reason why people who drink more heavily have less muscle, which is extremely important when it comes to weight and fat loss. Muscle burns calories!

So, at this point I bet you're thinking--do I have to avoid alcohol completely? If you're looking to achieve a weight loss or fitness goal, I recommend cutting it out completely for 4-6 weeks. If you plan on having an odd drink every now again, just keep moderation in mind and avoid those sugary drinks like margaritas and daiquiris! Shoot for a diet vodka tonic with lime or a light beer.

References
Raben A, Agerholm-Larsen L, Flint A, Holst JJ, Astrup A. (2003). Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake.American Journal of Clinical Nutrition, 77, 91-100