Alcohol and Weight Loss
Alcohol makes you fat right? Wrong. The idea that alcohol converts to fat is a myth. However, you need to understand how alcohol consumption and weight loss can be a problem for most people. If you want to lose weight and be fit for life, you need to understand the relationship between alcohol and weight loss.
First, let's address alcohol and weight gain or weight loss. Alcohol does NOT convert to fat. In fact, several studies have looked at alcohol and weight gain and have found that weight loss results when heavy drinkers substitute alcohol for carbohydrates. If this seems completely at odds with your weight loss experience, you need to understand what your body does with ingested alcohol.
Since alcohol doesn't need to go into the small intestine to yield any energy, as do fats or carbohydrates, what happens is that alcohol is absorbed through the stomach filling directly into the blood where it sits waiting for the liver to convert it into acetate. Acetate is the end product of alcohol, not sugar.
So how is it that alcohol seems to get in the way of weight loss if it doesn't convert to sugar or fat? There are 3 primary reasons. First, a number of studies over the last 5 years have linked alcohol consumption to insulin sensitivity. For example, a huge study from the Graduate School of Medical Science at Kyushu University demonstrated that regular consumption of alcohol is associated with dropped insulin sensitivity. If you're insulin resistant, you'll tend to gain weight, particularly abdominal body fat when you take in refined carbs.
You'll also increase your risk for type 2 diabetes. As it concerns weight loss, insulin resistance surely predisposes you towards weight gain. This is the first way that alcohol and weight loss are at odds. The alternate way that alcohol and weight loss are at opposing poles has to do with hunger control.
The European Journal of Endocrinology conducted a study in 2005 that showed a clear connection to alcohol intake and ghrelin inhibition. Ghrelin is a crucial hormone involved in hunger signaling and satisfaction. This presumably confirms what you already know - drinking makes you hungry! It's difficult to lose weight when alcohol induces you to inadvertently overeat, frequently at night.
The third way that alcohol and weight loss are at odds has to do with energy metabolism. The American Journal of Clinical Nutrition published a report in 2004 that made clear that the conversion of alcohol to acetate inhibits lipolysis, or fat burning. In effect, when you drink, any fat you ingest will tend to get stored as fat.
Now let's summarize the effect of alcohol with regard to weight gain and weight loss:
- Myth: Alcohol converts to fat
- Truth: Alcohol is metabolized into acetate
- Myth: Alcohol causes weight gain
- Truth: When substituted for carbs, studies show alcohol can lead to weight loss
The main issue of alcohol and weight gain has to do with the simultaneous consumption of carbs and fat. That's the real problem. Alcohol increases insulin sensitivity, prepping carbs ingested with alcohol to be converted to fat. Alcohol inhibits fat burning, prepping fat ingested with alcohol to also be stored as fat. So if you're looking for a practical strategy for alcohol consumption, then:
An Alcohol Weight LossStrategy
Alcohol and weight loss are at odds with each other, but that doesn't mean you have to give up drinking altogether. By following a few simple guidelines, you can still enjoy a drink or two without sabotaging your weight loss efforts.
Understanding Alcohol and Weight Gain
Contrary to popular belief, alcohol does not convert to fat. Studies have shown that weight loss results when heavy drinkers substitute alcohol for carbohydrates. However, alcohol can still hinder weight loss in three primary ways:
- Alcohol consumption is linked to insulin sensitivity, which can predispose you to weight gain and type 2 diabetes.
- Alcohol can inhibit hunger signaling and satisfaction, leading to overeating and weight gain.
- The conversion of alcohol to acetate can inhibit fat burning, leading to the storage of fat.
An Alcohol Weight Loss Strategy
If you want to enjoy a drink or two without hindering your weight loss efforts, here are a few guidelines to follow:
- Take an insulin mimicker when you drink: Consider taking a supplement like alpha-lipoic acid, which can help shuttle carbs into glycogen instead of storing them as fat by limiting the insulin response.
- Limit your carb intake while drinking: This will help keep weight gain at bay.
- Avoid combining fats and carbs when drinking: This combination makes weight loss difficult and weight gain inevitable. If you must have a snack while drinking, opt for protein-rich options.
- Take a hunger control supplement: Consider taking a supplement like Hoodia to alleviate alcohol-induced hunger.
If you're looking for a product that can help with alcohol and weight loss, consider PartyOn, a supplement formulated by weight loss industry expert Ernie Mitchell. It contains 300mg of alpha-lipoic acid to moderate insulin sensitivity, and replaces all the nutrients lost during alcohol consumption. It's a popular product that people swear by, so it's worth considering if you want to enjoy a drink without sabotaging your weight loss efforts.
Remember, alcohol and weight loss don't have to be at odds with each other. By following these simple guidelines, you can still enjoy a drink or two while keeping your weight loss goals on track.