The Truth About Alcohol

Going out and socialising wouldn't be the same without alcohol. But for those of us with an agenda to lose weight, adding alcohol to the equation makes this a tough thing to do. Here’s why:

Alcohol is the second most potent source of calories  Partying with alcohol is fun because we like feeling intoxicated, but this intoxication comes with a calorific price tag. One gram of alcohol is 7 calories, which is more than one gram of carbohydrate (4 calories) and protein (4 calories).

We don’t burn extra calories to metabolize alcohol  Not like we do from digesting carbs, fat and protein. This phenomenon, called the “thermic effect of food”, refers to the energy we use to digest food into small, absorbable components. Because alcohol is so easy to absorb, it enters our bloodstream without burning any extra calories!

Your liver does the dirty work  Because alcohol is seen as a toxin, the liver prioritizes metabolizing alcohol first, which means you won’t be burning calories from other sources while that happens. The liver is only able to clear alcohol at a rate of around one ounce per hour, which is why consuming more than this will leave you feeling tipsy.

Alcohol makes your blood sugar drop, making you want to reach for carbs  The liver helps keep our blood sugar steady, but a liver busy at work metabolizing alcohol can’t do this effectively, causing your blood sugar to drop and stay low until the alcohol is metabolized. This explains why you crave carbs and wake up the next day with a headache.

Alcohol calories that aren’t burned will be stored as fat  This is true for all extra calories eaten no matter the source, but what makes alcohol calories worse is that they are stored in your liver first. It takes time for the liver to ship out the alcohol-induced fat for proper storage in your fat cells. If the liver doesn’t do this fast enough (or if you drink too much, too often) the fat stays stuck in your liver and around your abdomen giving you what we refer to as a “beer belly.”

This of course doesn’t mean that you need to completely dodge all social occasions. Here are some tips to help you drink more responsibly, both for your health and fitness goals:

1. Pour yourself half as much. This will help you limit yourself to one or two drinks per party.

2. Avoid higher calorie mixed drinks like eggnog, margaritas, mudslides, or other sugary mixed drinks.

3. Alternate between having alcohol and water to stay well hydrated.

4. Sip slowly and take the time of enjoy your alcoholic beverage.

5. Keep your alcohol budget at or below 200 calories. Pick these lower calorie alcohol alternatives:

• Red or white wine: 5 ounces | Calories; 125, Carbohydrate: 4g
• Light beer: 12 ounces | Calories: 100; Carbohydrate: 5g
• Champagne: 5 ounces | Calories: 100; Carbohydrate: 1g
• Vodka, whiskey, rum or gin: 1.5 ounces | Calories: 96; Carbohydrate: 0g

If you live in Sutton Coldfield or any of the surrounding areas and would like more advice on this and any other related exercise issues please get in touch with your Home Trainer Sutton Coldfield!

Rich Palmer PT

www.richpalmerpt.co.uk

“making your fitness goals a reality”

5 Reasons How Protein can help with Weight Loss

1. PROTEIN SATISFIES & SAVES CALORIES 

In the beginning of your weight loss journey, protein is important because it helps you feel fuller longer. Having protein around slows down digestion making us more satisfied and less likely to go back for seconds. If this happens over the course of multiple days your calorie savings can help with weight loss.

2. IT CURBS CARB HIGHS AND LOWS  

I don’t know about you, but when I come off a sugar high onto a sugar low I can make food decisions I’ll later regret. Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar going sky high and prevent future cravings.

3. PROTEIN REQUIRES MORE OF YOUR ENERGY  

The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein has a higher TEF compared to carbs and fat meaning you’re actually burning more calories to process protein than to process the other two.

4. IT FUELS FAT BURNING  

It may be surprising, but it is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn't have help from either carbohydrate or protein. As you are losing weight, your body loses both muscle and fat. During this process it is especially important that you continue to eat enough protein in your diet. Having enough protein from your food intake, fuels fat burning while preserving calorie-burning lean muscle.

5. PROTEIN PROMOTES MUSCLE REPAIR & GROWTH  

Your protein needs increase especially after bouts of intense exercise so increasing your protein intake on days that you exercise is hugely beneficial. Additionally, if you strength train consider having a high protein snack right after a training session when the muscle is sensitive to nutrients that it can use to repair and grow.

One important thing to realize is eating more protein alone won’t necessarily help you shed excess weight in a healthy way. When consumed in excessive amounts it can still lead to weight gain much like eating excess carbs or fat would, and could put unnecessary strain on the kidneys over a long period of time. An increased protein intake should still form only part of a calorie controlled diet.

If you live in Sutton Coldfield or any of the surrounding areas and would like more advice on this and any other related exercise issues please get in touch with your Personal Trainer Sutton Coldfield!

Rich Palmer PT

www.richpalmerpt.co.uk

“making your fitness goals a reality”