Drinking alcohol is definitely a choice that only you alone can make. As stated before, at Eating Free we believe that moderation is key. If you do drink alcohol, it can be worked into your plan. However, Eating Free recommends consuming no more than four servings of alcohol per week for weight loss. Below is listed some information about alcohol for you to consider.
Serving Sizes
The amount of alcohol a person can drink safely depends on the type of alcohol they consume. Generally a serving size is considered to be: 4 ounces of wine, 10 ounces of wine cooler, 12 ounces of beer or 1.25 ounces of distilled liquor. If you are not trying to lose weight, the National Institute of Health recommends that women drink no more than one serving size per day and men no more than two (this is recommended only if you are not pregnant, lactating, have alcohol dependencies, diseases or are taking medications that interact negatively with alcohol).
Pros of Alcohol
Recent studies have shown that small amounts of alcohol can be beneficial for the cardiovascular system in many ways.
• Wines are made from grapes, which contain large amounts of flavonoids and phenolic substances. These help the body fight against cell damage thus protecting us from aging, cancer and heart disease. However, since red wine includes grape skins, which is where these powerful substances are most concentrated, it is considered to be healthier than white wine.
• Alcohol can help stop blood clots from forming (it acts as a blood thinner, similar to aspirin).
• Alcohol reduces "bad cholesterol" (LDL- low density lipoproteins) and increases "good cholesterol" (HDL- high density lipoproteins).
• Alcohol lowers blood pressure, which can reduce your chance of heart attack, stroke and developing heart disease.
Cons of Alcohol: Weight Regulation and Other Health Risks
Alcohol is a toxin (poison), and because of this the body absorbs and metabolizes it as quickly as possible to ensure a fast exit. The effects of alcohol can be felt almost instantaneously - it takes as little as one minute to reach the brain.
• Drinking alcohol makes losing weight difficult because the body stores alcohol as fat. In order to properly metabolize alcohol, the liver has to put its normal function of metabolizing fat on hold, so your body is using the calories in the alcohol for energy as opposed to fat. While the alcohol is being broken down, fat continues to accumulate in the area around the liver, creating a layer of fat in the abdominal area. This is one reason heavy drinkers have what is often referred to as a "beer belly." This is also why people who drink alcohol can have trouble shedding abdominal fat. Even though the liver is very efficient at metabolizing alcohol (one drink per hour), prolonged use of excessive alcohol can cause serious damage. When the liver is clogged with accumulating fat it becomes less efficient at performing its normal functions and can cause malnutrition. After a prolonged period of excessive alcohol use, cirrhosis of the liver may develop. This is when the liver becomes so strained that the infected cells die and are replaced with scar tissue, thus hardening the organ. A healthy liver filters five hundred and forty gallons of blood per day.
• Alcohol stimulates appetite putting you at risk for higher calorie intake. Alcohol also lowers your inhibitions, making it easier to choose unhealthy foods.
• Numerous studies have concluded that alcohol can also increases your risk of numerous types of cancer, accidental death due to judgment impairment (the number one cause of death in the U.S.), miscarriage, Fetal Alcohol Syndrome, and heart muscle damage. Alcohol can also have seriously negative effects on your body if you are taking antibiotics, anticoagulants, antidepressants, diabetes medications, beta-blockers, pain relievers or sleeping pills.
If you have any questions or concerns regarding alcohol consumption, please consult your RD.
