Hey fitness nerds!

Some of you gave us a follow on Twitter after last week’s post. And, I just wanted to say thank you.

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Now on to the topic of today’s newsletter = Can you drink alcohol on a diet?

I don’t drink much. But from time to time I love a good glass of wine.

Is it bad to drink alcohol on a diet? No, not really.

As long as you are within your calorie limits. However, it is metabolised in our bodies in the same way as glucose (sugar) - for keto people.

Continue reading about the effect that alcohol has on our body (when dieting) ⬇️ .

🥃 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How harmful is alcohol on a diet?

• Article of The Week: Olive oil benefits and why everyone should consume it.

• Tips of the Week

• Protein Mac n Cheese

How harmful is alcohol on a diet?

This is a list I compiled from personal experience with clients and what I found on Twitter:

1. Useless Calories

   Alcohol provides calories with little to no nutritional value.

   For example, a 12-ounce can of beer has about 155 calories, and a 5-ounce glass of red wine has about 125 calories. On top of that, there is a lot of extra sugar in alcoholic drinks like wine, beer, and cocktails.

2. Alters Fat Metabolism

   Alcohol consumption can stop your body from burning fat, as it is metabolized first before other nutrients such as fats and carbohydrates.

3. Increases Appetite

   Drinking alcohol can stimulate appetite and lead to increased food intake, particularly of high fat and carbohydrate, savoury foods.

4. Poor Judgment with Food Choices

   Alcohol lowers inhibitions, which can lead to poor decision-making regarding food choices. Takeaway after a few glasses of wine or a kebab after a club night.

5. Affects Sleep

   Alcohol can disrupt sleep patterns, which in turn can affect hormones related to hunger and satiety, potentially leading to weight gain. There were a few studies that have shown alcohol shortens the REM phase of the sleep cycle.

6. Affects Hormones

   Alcohol intake can affect levels of hormones in the body, including testosterone, which plays a role in fat burning and muscle formation.

7. Impairs Nutrient Absorption

   Alcohol inhibits the absorption and usage of nutrients such as thiamine, vitamin B12, folic acid, and zinc, which are important for energy metabolism (ie. fat burning).

8. Leads to Alcoholic Fatty Liver

   Excessive alcohol consumption can lead to alcoholic fatty liver, which affects how the body metabolizes and stores fats and carbohydrates

9. Contributes to Excess Belly Fat

   Alcohol can contribute to the accumulation of fat in the abdominal area = beer belly.

10. Affects Digestion: Alcohol can inhibit proper digestive function and the absorption of nutrients, which can affect metabolism and weight management

If you liked this list DM me on Twitter or reply to this email with what else you want to see in these newsletters.

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Article of the Week

3 Tips to manage caloric intake when going out

Going out and being on a diet might seem impossible to you.

But there are ways to make sure you consume as little calories as possible.

It is easy if you are not a drinker. Opt for water, zero-calorie sodas and high protein foods (steak).

It is more difficult if you do drink alcohol. It contains 7 kcal / g of ethanol. On top of that, we are more likely to overeat if drunk.

These are my top three tips to keep calories to a minimum when drinking:

1. Choose lower calorie drinks
   
   choose drinks with fewer calories like vodka with soda water or a lime instead of sugary cocktails or heavy beers. Spirits with zero-calorie mixers can be a good choice.

   some low calorie options are:

   • Vodka: ≈ 96 calories per 1.5 ounces (44 ml) = a double shot

   • Gin: ≈ 96 calories per 1.5 ounces

   • Tequila: ≈ 96 calories per 1.5 ounces

   Use zero calorie mixers

2. Drink a lot of water
   
   drink water between alcoholic beverages to stay hydrated and help you drink less alcohol overall, which means fewer calories.

   It also helps to prevent a hangover (which mainly results from dehydration of the brain)

3. Avoid eating when drinking
   
   A kebab or maccies (McDonald’s in the UK) after a night out used to be a must for me. I would eat at least 1000 calories which is half of my daily intake.
   
   Obviously, that is not good when on a diet.
   
   Now, I try to make sure I do not order anything until I get home, and by then I am either not hungry anymore or I snack on carrots and hummus.

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

Protein Mac&Cheese Recipe

The pinnacle of comfort food.

Everyone loves it. But macros are awful. Almost 1200 kcal in a single portion of mac and cheese. If ordering in a restaurant it can go up to 2000kcal a portion.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

A few health benefits:

• High in Protein: Supports muscle repair and growth, and contributes to better satiety, aiding in weight management.

• Low-Carb & High-Fiber: Cauliflower is an excellent substitute for traditional pasta, reducing carbs while increasing fiber, aiding in digestion and providing a longer feeling of fullness.

• Rich in Vitamins & Minerals: Cauliflower and nutritional yeast offer vitamins (like B-vitamins) and minerals, supporting overall health.

Macros

• Total Calories: Approximately 300 calories per serving

• Protein: 20g

• Carbohydrates: 15g

• Sugar: <5g

• Fibre: 5g

• Fat: 15g

The Ingredients

• 1 large head cauliflower, cut into florets

• 1 cup grated high-protein cheese (e.g., cheddar, Gruyère, or a blend)

• 1/2 cup plain Greek yogurt or low-fat cream cheese

• 1/4 cup unsweetened almond milk or skim milk

• 1 scoop unflavored or mildly flavored protein powder (optional)

• 2 tablespoons nutritional yeast (for a cheesy flavor and added vitamins)

• Salt and pepper to taste

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1/2 teaspoon mustard powder (optional for extra tanginess)

• Optional toppings: breadcrumbs, parmesan cheese, paprika, or chopped herbs

The Instructions

1. Pre-cook Cauliflower: Steam the cauliflower florets until tender but not overly soft, about 5-7 minutes. Drain well.

2. Make Cheese Sauce: In a blender, combine the Greek yogurt, almond milk, protein powder (if using), nutritional yeast, salt, pepper, garlic powder, onion powder, and mustard powder until smooth.

3. Combine: Place the steamed cauliflower in a baking dish, pour the cheese sauce over the cauliflower, and stir to coat evenly.

4. Add Cheese: Sprinkle the grated cheese evenly over the top.

5. Bake: Bake in a preheated oven at 375°F (190°C) for 20-25 minutes, or until the top is golden and bubbly.

6. Broil (Optional): For a crispy top, broil for an additional 2-3 minutes.

7. Serve: Let it cool slightly before serving, garnish with optional toppings if desired.

Vote for the next week’s Recipe by clicking the button below

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