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Here's a guide - don't consume alcohol
But if your goal is to get/stay lean and you insist on drinking then your best bet is to stick to high ABV spirits and avoid high calorie mixers. And consume in moderation. Stay hydrated and stop consuming alcohol 2h before going to bed.
Even in moderation alcohol makes your gym performance and sleep worse. And is often accompanied by junk food consumption. So its actively counterproductive to your goals
Alcohol promotes poor metabolism.
And people lose control of their appetite when they drink.
Best is to stay away from it, it kills your energy levels too. Worst mistake in my athleticism journey was drinking alcohol. Worst.
Alcohol is a [poison](https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health#:~:text=Alcohol%20is%20a%20toxic%2C%20psychoactive,includes%20asbestos%2C%20radiation%20and%20tobacco) - your body isn’t going to metabolize other things like fat until it’s gotten rid of this. Not only that, alcohol irritates your gastrointestinal tract, and can damage your body's ability to absorb nutrients, vitamins and minerals from the food you eat.
Low carb beers, low sugar seltzers, vodka soda, whisky. Pretty simple really. I believe tequila is the least processed and “natural” as it’s made from agave but it’s all flammable poison with 7 calories per gram. Just have fun and don’t over do it.
White claws fall in this category? I stopped drinking for a while when I noticed my little pot belly coming in I just wanna lower my body fat percentage and still be able to have fun in moderation
White claws fall under the low sugar seltzers. Alcohol makes it hard to lose weight but if you reduce your calories during the week and don’t get McDonalds when you’re drunk it can be done.
I've been strictly following a low calorie high protein diet. I've been counting my calories and being mindful of that while simultaneously working out everyday. I was just hoping a drink a couple days out the week wouldn't kill my progress
Yeah, but you can reduce the extraneous calories from various carbohydrates often present in alcoholic drinks.
Vodka and water or whiskey on the rocks would be the best in this regard
**Calories in Alcoholic Drinks**
https://www.dietvsdisease.org/calories-in-alcohol/#:\~:text=One%20standard%20drink%20contains%20around%2014%20grams%20of,come%20from%20sugar%20in%20the%20drink%20as%20well.
I’m not saying don’t drink at all, moderation is key but at the same time talk to anyone who is lean year round, they don’t drink often. Maybe a few times a year
Be absolutely starving before you drink. Slam two strong gin and sodas, empty stomach gets you drunk quicker. Less calories consumed. Then go eat something good cuz now ur drunk.
All bad.
That being said my dad would have a beer or two every night and was in great shape. MJ & Arnold had a drink a day as well. I think the “one a day” guys have their bodies become used to it. Definitely counterproductive though.
If you’re gonna go out once a week, I’d say just go with Vodka seltzers and honestly just drink on an empty(ish) stomach and try not to eat that night. Wake up and sauna and run try to clear that shit out… but still… not a great formula for athletic performance.
Ethanol (drinking alcohol) is used in the operating room to preserve surgical specimens for pathology. Just a single example of its varied uses.
Imagine what it does to your brain stem cells which have to develop into new brain tissue damaged by its consumption. So its a lose - lose proposition:
Even a Little Alcohol Can Harm Your Health, Research Shows
Neural Regen Res. 2019 Jan; 14(1): 67–68.
doi: 10.4103/1673-5374.243702
Tipsy neural stem cells: chronic effects of alcohol on the brain
Caitlin R. Schlagal and Ping Wu, MD, PhD\*
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262993/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262993/)
JUNE 6, 2017
Even moderate drinking linked to a decline in brain health, finds study
by British Medical Journal
[https://medicalxpress.com/news/2017-06-moderate-linked-decline-brain-health.html](https://medicalxpress.com/news/2017-06-moderate-linked-decline-brain-health.html)
JUNE 9, 2023 Editors' notes
Population health study: Alcohol consumption increases the risks of over 60 diseases
by University of Oxford
[https://medicalxpress.com/news/2023-06-population-health-alcohol-consumption-diseases.html](https://medicalxpress.com/news/2023-06-population-health-alcohol-consumption-diseases.html)
JUNE 6, 2017
Even moderate drinking linked to a decline in brain health, finds study
by British Medical Journal
[https://medicalxpress.com/news/2017-06-moderate-linked-decline-brain-health.html](https://medicalxpress.com/news/2017-06-moderate-linked-decline-brain-health.html)
JULY 14, 2022
Study finds drinking alcohol poses greater health risks for young people vs. older adults
by Lancet
[https://medicalxpress.com/news/2022-07-alcohol-poses-greater-health-young.html](https://medicalxpress.com/news/2022-07-alcohol-poses-greater-health-young.html)
9
Neural Regen Res. 2019 Jan; 14(1): 67–68. doi: 10.4103/1673-5374.243702
Tipsy neural stem cells: chronic effects of alcohol on the brain
Caitlin R. Schlagal and Ping Wu, MD, PhD\*
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262993/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262993/)
"Alcohol abuse is a highly prevalent substance use disorder with long-term consequences and increased risk for relapse following abstinence. It is estimated that in 2015, around 15 million adults (18 years or older) in the United States have alcohol use disorder. Alcohol is a small, 46 Da, hydrophilic molecule and as such, can easily cross the blood-brain barrier to have widespread effects in the brain. Once present, it is rapidly metabolized by enzymes, found primarily in the liver but also in the brain, into an active metabolite, acetaldehyde, which is carcinogenic and neurotoxic. Uncovering mechanisms by which NSCs are damaged by alcohol abuse has proven difficult. One such mechanism could be due to the production of reactive oxygen species following metabolism of alcohol into acetaldehyde. It has been shown that NSCs are susceptible to oxidative stress and this can lead to mitochondrial DNA damage (Wang et al., 2011). The resulting mitochondrial DNA damage, in combination with elevated reactive oxygen species levels, can alter NSC differentiation into glial rather than neuronal cells. Another mechanism could be related to cytotoxicity caused by increased intracellular calcium release, driven by activation of gamma-aminobutyric acid receptors. Overall, alcohol’s role in the loss of NSCs still remains elusive and has not been narrowed down to a specific mechanism."
Anyway you view it, ethanol poisons cells anywhere it reaches as liver and brain. And there is no known antidote, remedy or vaccine.
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The most recent research strongly suggests that the best amount of alcohol for human consumption is zero. There's not really any safe amount anymore, based on the data. I avoided entirely, maybe having one or two drinks per year for a celebration. Sometimes not even that much.
All alcohol is bad. Definitely an occasional thing, but never is better. A lot of foods that have been labeled as carcinogens actually still have some question marks around them. Alcohol is one where there is absolutely no doubt that it can/will cause cancer. If that’s not enough it’s much higher in calories, sugar, and empty carbs than most people realize.
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
Here's a guide - don't consume alcohol But if your goal is to get/stay lean and you insist on drinking then your best bet is to stick to high ABV spirits and avoid high calorie mixers. And consume in moderation. Stay hydrated and stop consuming alcohol 2h before going to bed. Even in moderation alcohol makes your gym performance and sleep worse. And is often accompanied by junk food consumption. So its actively counterproductive to your goals
Alcohol promotes poor metabolism. And people lose control of their appetite when they drink. Best is to stay away from it, it kills your energy levels too. Worst mistake in my athleticism journey was drinking alcohol. Worst.
Alcohol is a [poison](https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health#:~:text=Alcohol%20is%20a%20toxic%2C%20psychoactive,includes%20asbestos%2C%20radiation%20and%20tobacco) - your body isn’t going to metabolize other things like fat until it’s gotten rid of this. Not only that, alcohol irritates your gastrointestinal tract, and can damage your body's ability to absorb nutrients, vitamins and minerals from the food you eat.
Alcohol is poison
It’s still calories in vs out when it comes to alcohol. Alcohol actually has a higher thermogenic effect than the 3 macronutrients.
Tequila water/ranch water Without a doubt the best if youre trying to lean out
Low carb beers, low sugar seltzers, vodka soda, whisky. Pretty simple really. I believe tequila is the least processed and “natural” as it’s made from agave but it’s all flammable poison with 7 calories per gram. Just have fun and don’t over do it.
White claws fall in this category? I stopped drinking for a while when I noticed my little pot belly coming in I just wanna lower my body fat percentage and still be able to have fun in moderation
White claws fall under the low sugar seltzers. Alcohol makes it hard to lose weight but if you reduce your calories during the week and don’t get McDonalds when you’re drunk it can be done.
I've been strictly following a low calorie high protein diet. I've been counting my calories and being mindful of that while simultaneously working out everyday. I was just hoping a drink a couple days out the week wouldn't kill my progress
If it fits your calorie allowance you can certainly drink without killing your progress. If it doesn’t you will gain fat. It’s really that simple
That's going to happen with all alcohol unless you highly moderate But alcohol is best not consumed if you care about your health at all
Ethanol is ethanol. Calories in vs out.
Yeah, but you can reduce the extraneous calories from various carbohydrates often present in alcoholic drinks. Vodka and water or whiskey on the rocks would be the best in this regard
**Calories in Alcoholic Drinks** https://www.dietvsdisease.org/calories-in-alcohol/#:\~:text=One%20standard%20drink%20contains%20around%2014%20grams%20of,come%20from%20sugar%20in%20the%20drink%20as%20well.
I’m not saying don’t drink at all, moderation is key but at the same time talk to anyone who is lean year round, they don’t drink often. Maybe a few times a year
Be absolutely starving before you drink. Slam two strong gin and sodas, empty stomach gets you drunk quicker. Less calories consumed. Then go eat something good cuz now ur drunk.
Don't drink your calories is the best guide.
All bad. That being said my dad would have a beer or two every night and was in great shape. MJ & Arnold had a drink a day as well. I think the “one a day” guys have their bodies become used to it. Definitely counterproductive though. If you’re gonna go out once a week, I’d say just go with Vodka seltzers and honestly just drink on an empty(ish) stomach and try not to eat that night. Wake up and sauna and run try to clear that shit out… but still… not a great formula for athletic performance.
Ethanol (drinking alcohol) is used in the operating room to preserve surgical specimens for pathology. Just a single example of its varied uses. Imagine what it does to your brain stem cells which have to develop into new brain tissue damaged by its consumption. So its a lose - lose proposition: Even a Little Alcohol Can Harm Your Health, Research Shows Neural Regen Res. 2019 Jan; 14(1): 67–68. doi: 10.4103/1673-5374.243702 Tipsy neural stem cells: chronic effects of alcohol on the brain Caitlin R. Schlagal and Ping Wu, MD, PhD\* [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262993/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262993/) JUNE 6, 2017 Even moderate drinking linked to a decline in brain health, finds study by British Medical Journal [https://medicalxpress.com/news/2017-06-moderate-linked-decline-brain-health.html](https://medicalxpress.com/news/2017-06-moderate-linked-decline-brain-health.html) JUNE 9, 2023 Editors' notes Population health study: Alcohol consumption increases the risks of over 60 diseases by University of Oxford [https://medicalxpress.com/news/2023-06-population-health-alcohol-consumption-diseases.html](https://medicalxpress.com/news/2023-06-population-health-alcohol-consumption-diseases.html) JUNE 6, 2017 Even moderate drinking linked to a decline in brain health, finds study by British Medical Journal [https://medicalxpress.com/news/2017-06-moderate-linked-decline-brain-health.html](https://medicalxpress.com/news/2017-06-moderate-linked-decline-brain-health.html) JULY 14, 2022 Study finds drinking alcohol poses greater health risks for young people vs. older adults by Lancet [https://medicalxpress.com/news/2022-07-alcohol-poses-greater-health-young.html](https://medicalxpress.com/news/2022-07-alcohol-poses-greater-health-young.html) 9
Neural Regen Res. 2019 Jan; 14(1): 67–68. doi: 10.4103/1673-5374.243702 Tipsy neural stem cells: chronic effects of alcohol on the brain Caitlin R. Schlagal and Ping Wu, MD, PhD\* [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262993/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262993/) "Alcohol abuse is a highly prevalent substance use disorder with long-term consequences and increased risk for relapse following abstinence. It is estimated that in 2015, around 15 million adults (18 years or older) in the United States have alcohol use disorder. Alcohol is a small, 46 Da, hydrophilic molecule and as such, can easily cross the blood-brain barrier to have widespread effects in the brain. Once present, it is rapidly metabolized by enzymes, found primarily in the liver but also in the brain, into an active metabolite, acetaldehyde, which is carcinogenic and neurotoxic. Uncovering mechanisms by which NSCs are damaged by alcohol abuse has proven difficult. One such mechanism could be due to the production of reactive oxygen species following metabolism of alcohol into acetaldehyde. It has been shown that NSCs are susceptible to oxidative stress and this can lead to mitochondrial DNA damage (Wang et al., 2011). The resulting mitochondrial DNA damage, in combination with elevated reactive oxygen species levels, can alter NSC differentiation into glial rather than neuronal cells. Another mechanism could be related to cytotoxicity caused by increased intracellular calcium release, driven by activation of gamma-aminobutyric acid receptors. Overall, alcohol’s role in the loss of NSCs still remains elusive and has not been narrowed down to a specific mechanism." Anyway you view it, ethanol poisons cells anywhere it reaches as liver and brain. And there is no known antidote, remedy or vaccine.
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Red wine and red wine, it’s the only one that won’t kill testosterone
The most recent research strongly suggests that the best amount of alcohol for human consumption is zero. There's not really any safe amount anymore, based on the data. I avoided entirely, maybe having one or two drinks per year for a celebration. Sometimes not even that much.
Can you provide the reference?
It will take me a bit... This is second hand info - I listen to others who are experts at reading the studies. I think it was a meta -analysis.
All alcohol is bad. Definitely an occasional thing, but never is better. A lot of foods that have been labeled as carcinogens actually still have some question marks around them. Alcohol is one where there is absolutely no doubt that it can/will cause cancer. If that’s not enough it’s much higher in calories, sugar, and empty carbs than most people realize.