We can still enjoy alcohol responsibly (and in moderation) without having it affect our healthy lifestyle. Just like any other food group or beverage, there’s no need to cut it out of our diet entirely, we just have to alter the amounts that we usually consume it in. Federal health guidelines define “moderate drinking” as two drinks a day for men, and one a day for women and anyone over 65 years of age.
One standard drink of the following is:
*355 ml of beer or wine cooler
*251 ml of malt liquor
*148 ml of wine
*104 ml of fortified wine (port or sherry)
*74 ml of liqueur
*44 ml of brandy
*44 ml of 80-proof distilled spirits (vodka, whiskey, etc.)
Guidelines for healthy alcohol consumption:
*Decide up front how many drinks you’ll be having
*Buy the amount of drinks you had planned out to avoid over consumption
*Make healthier choices regarding the alcohol consumed, choose ones with less calories
*Be diligent with your diet and food choices the week leading up to a party
*Make sure to eat fewer calories on the day you’re supposed to go out to drink
*Eat before you go
*Stop drinking at least an hour before you go to bed
Alcohol consumption has a few benefits, when you apply the moderation rule, but it also has a few negative implications.
Implications of alcohol consumption
*It’s the first fuel burned as energy in our system which leads to storing the rest of the calories in your system as fat, due to not using them to for energy
*Alcohol stimulates insulin production which can lead to increased fat storage
*It dehydrates your body because it’s a diuretic
*Alcohol impairs your body’s hormone regulation, which is a big factor when it comes to building muscle or losing weight
*It can have an effect on your sleep schedule
*The obvious implication – it makes you do stupid shit!
So be aware about the potential risks of consuming alcohol and keep in mind that alcohol is void of any nutrients but contains calories.. 7 calories per gram/milliliter at that. Which is more calories than a gram of carbohydrate or protein (which is 4 calories each). This is where "moderation" comes into play. Sure you can have a drink or 3 with friends, but should you drink excessively, you'll gain weight since you're taking in plentiful of empty calories. Be smart about your drinking habits and it won't be detrimental to your health or fitness goals.