From social gatherings with friends and family to work outings with colleagues, alcohol often plays a part. While it might not be on your diet plan, it’s likely not going to stop you from partaking. If this sounds like you, and you don’t plan on going dry anytime soon, here are a few tips to keep you on track with your transformation journey:
1. Remember that Alcohol Has Calories. A night of moderate drinking isn’t likely to halt your fat loss or muscle-building progress as longas you account for the calorie intake. To get the best results, reduce your calorie intake leading up to the night out (over the day or week). For example, creating a daily deficit of 50-100 kcal over six days will allow for 300-600calories for alcohol. This should be enough to socialize without feeling left out or to get tipsy if that’s your goal.
2. Keep it Simple. Adding to the first tip, stick with simple drinks like red/white wine or spirits. Opt for “on the rocks” or mix with soda water and lime, and avoid sugary mixers like juice or sodas. Because of the added sugar content, mixed drinks can exponentially increase the calorie content.
3. Stay Hydrated. Dehydration can negatively impact sleep and the next day’s performance. To minimize these effects, follow the “one-for-one” rule: between each drink, consume a glass of water. If possible, add a pinch of salt and/or a squirt of lemon or lime to replenish electrolytes lost due to alcohol’s diuretic effect.
Additionally, we'd like to share with you some of Lauren's favorite low-cal drink recipes. Lauren is one of our amazing personal trainers and nutrition coaches here at Thesis, and she curated this list to share with all of you!
Blueberry Mint Fizz
Ingredients:
1 1/2oz. Blueberry vodka (96 calories)
Dash of St. Germaine liquor (or agave) (“dash” under 15 calories)
1 1/2oz. Club soda (0 calories)
5-8 mint leaves Blueberries (for garnish, minimal calories)
Ice
Instructions:
1. place mint leaves in a cocktail shaker and muddle
2. Add regular ice, vodka, and club soda—- shake, top with blueberries
3. Enjoy!
Nutrition: ~110-125 calories per serving
Coconut Mojito
(Serves two)
Ingredients:
1 1/2 cup fresh mint
1 lime cut into wedges
1/4 cup of white rum (2oz, 128 calories)
1 cup coconut water (30 calories)
Sparkling water
Ice
Instructions:
1. In the bottom of a shaker, muddle fresh mint, and lime wedges. Add white rum and coconut water. Fill with ice and shake until chilled.
2. Strain over two glasses filled with ice and top with sparkling water.
3. Enjoy!
Nutrition:
1 serving (1/2 recipe)
79 calories per drink
Spiked Cherry Lemonade Slush
(Serves two)
Ingredients:
2 packets of Crystal Light lemonade (0 calories) (individual packets not the packets that make a gallon)
3oz Cherry vodka or vodka of your choice (192 calories)
1 1/2 cups water
2 cups ice
Instructions:
1. Add all ingredients into a high power blender and blend until smooth or slushie texture.
2. Pour into two glasses, Enjoy!
Nutrition:
1 serving (1/2 of this recipe)
96 calories per drink
Grapefruit Tequila Slammer
Ingredients:
4oz freshly squeezed grapefruit juice (48 calories)
1.5oz silver tequila (104 calories)
1.5oz lemon lime seltzer water (0 calories)
Ice
Grapefruit slice (as garnish)
Instructions:
1. Add all ingredients to cocktail shaker, shake, pour over ice, garnish with a grapefruit slice.
2. Enjoy!
Nutrition:
152 calories
Watermelon Cooler
Ingredients:
1.25oz Tito’s or your choice of vodka (80 calories)
2oz fresh watermelon juice (18 calories)
2oz ginger beer or gingerale (28 calories)
1/2 oz fresh lime juice (minimal calories)
Lime slice (for garnish)
Instructions:
1. Add vodka, watermelon juice, and lime juice with a glass of ice.
2. Stir and top with diet ginger beer or gingerale zero.
3. Garnish with slice of lime.
4. Enjoy!
Nutrition:
126 calories
OR if you swap the ginger beer with diet ginger beer or ginger ale zero you’d save 28 calories and one drink would be 98 total calories
Diet Arnold Palmer
Ingredients:
1 packet of Crystal Light lemonade (0 calories) (single serving packet)
1 packet of Crystal Light sweet tea (0 calories) (single serving packet)
1.5oz vodka of your choice (96 calories)
6oz water
Lemon slice (for garnish)
Ice
Instructions:
1. Add ingredients to cocktail shaker without ice and shake.
2. Pour over a glass with ice, add a lemon slice and a straw.
3. Enjoy!
Nutrition:
96 calories
Skinny Margarita
Ingredients:
1.5oz Tequila Blanco: Any kind of clear tequila will work. (104 calories)
Lime Juice: Freshly squeezed!
Sparkling water (0 calories)
Agave Nectar: To taste, for sweetness. (1 tsp. is 21 calories)
Lime slices (for garnish)
Ice
Instructions:
1. Add tequila, lime juice, and agave nectar to cocktail shaker, and shake!
2. Pour over ice, top with sparkling water, garnish with lime wedges.
3. Enjoy!
Nutrition:
125 calories
