The weather is getting nicer, and that often means we’re reaching for cool drinks — whether alcoholic or not. But keep in mind, these can rack up a lot of hidden calories.
First, let’s talk about alcohol and its effects.
If you’re planning to drink, you might want to reach for lower-calorie options like zero-sugar Palm Bay, White Claw, Nutrl, skinny margarita mixes, or plain spirits mixed with soda water. Even wine — including red, despite its resveratrol benefits — is still alcohol.
Here’s the problem: when alcohol enters your body, your liver prioritizes breaking it down over other tasks like metabolizing fat. This drops your fat-burning ability by about 75% until the alcohol is cleared — a process that can take anywhere from 1 to 24 hours. Keep drinking before your liver finishes, and you just extend that “fat-burning pause,” slowing your metabolism even more.
If you’re going to drink anyway, just be aware of this effect. Choosing zero-sugar or lower-calorie options can help as far as extra calories are concerned, and adding a glass of water between drinks is a smart strategy. It not only helps with dehydration (since alcohol is a diuretic) but also slows you down and can help limit how much you drink. Plus, keeping sugar low and staying hydrated may mean a much better morning after.
Now, let’s look at non-alcoholic options.
These can range from pop and juice to virgin cocktails. The problem? Many are packed with sugar. If a label says 24 grams per serving and then the sugar content says 20-24 grams sugar, you’re basically drinking liquid sugar. Unless you’re a young child or an athlete burning it off, much of that sugar is likely to be stored as fat.
So, what can you do instead?
Diet sodas can work in moderation, but artificial sweeteners can sometimes leave you still craving sweetness, which may lead to overeating. A better strategy is to gradually reduce your taste for overly sweet drinks — and start looking at labels. Ideally, aim for under 10 grams of sugar per serving for women and under 15 grams for men.
Here are some better drink options to try:
- Zero-alcohol beers
- Certain kombuchas (check the sugar content)
- Sparkling water or soda water (flavoured or plain)
- Homemade sparkling drinks with a splash of fruit juice or a drizzle of honey
- Iced herbal teas (mint, hibiscus, rooibos) – add a bit of honey just don’t overdo it
- Infused water with cucumber, berries, or citrus
- Coconut water (unsweetened)
- Cold brew or iced coffee with minimal or no added sugar (even can have a cold latte with milk just no sweetener)
By making small changes and becoming label-savvy, you can enjoy refreshing drinks without overloading on sugar or stalling your metabolism.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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