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7 Best Alcoholic Drinks For Weight Loss Plans


Woman in workout attire sitting on the floor holding a dumbbell and a bottle of win

Many people think that starting a weight loss journey means that you have to completely give up alcohol. Luckily, this isn’t the case for most people. You can still enjoy an adult beverage from time to time — the key is to stick to low-calorie options and keep your alcohol consumption in moderation. 


Some alcoholic drinks are better than others when you’re on a weight loss plan. We’ve rounded up the best low-calorie drinks to enjoy while you’re trying to lose weight, as well as the ways that alcohol can affect weight-loss goals. 


The Impact of Alcohol on Weight Loss

Many people enjoy drinking alcohol when enjoying a nice meal or socializing with friends. In fact, some forms of alcohol can have health benefits, although to be fair, they are outweighed by the negative effects. For example, red wine contains antioxidants, which means that it can help protect your cells against cardiovascular disease. 


However, many alcoholic drinks are also high in calories. If you drink alcoholic beverages regularly, this could make it difficult to create a calorie deficit and lose weight. Drinking alcohol can also increase your appetite and lower your inhibitions. This means that a night out drinking could lead to a high-calorie snack binge that you choose to avoid while sober. 


Some alcoholic beverages are also very high in sugar and carbohydrates. While these sugary drinks are certainly tasty, they can be detrimental to your weight loss goals. 


Your body breaks down sugar and carbohydrates to produce energy. However, if it has more than it needs, it stores these molecules in fat cells. This can contribute to weight gain and even lead to issues with your liver and pancreas


Finally, drinking large quantities of alcohol regularly can interfere with your exercise routine. Alcohol can leave you feeling dehydrated and cause inflammation throughout your body. This can leave you feeling sluggish the day after drinking, and you might feel less motivated to work out.  


It’s important to understand how alcohol affects your body before starting a weight loss plan. While you don’t need to give up alcohol completely, you will need to find the best alcohol for weight loss to support your goals. 


7 Best Alcoholic Drinks for Weight Loss

Cutting back on alcohol while trying to lose weight can be challenging, especially in social situations. However, you don't have to miss out on the fun of toasting with your loved ones.

Opting for a moderate amount of low-calorie alcoholic drinks is a practical compromise. These alternatives allow you to enjoy the social aspects of drinking without compromising your weight loss efforts. Whether it's a light beer, a skinny cocktail, or a spritzer, you can still be part of the celebration while staying on track with your health goals.


The best alcohol to drink when trying to lose weight is typically relatively light and low in calories. Here are seven of the best alcoholic drinks for weight loss:


1. Neat Drinks

A neat drink is a single serving of liquor served without mixers or ice. Many different types of alcohol can be consumed neat. Bourbon, rye, and scotch are some of the most popular choices. Depending on your flavor preferences, you may also enjoy drinking gin, rum, or mezcal neat. 


Drinking liquor neat is a good option for weight loss because it doesn’t contain any extra sugar or carbohydrates. You also won’t be adding any higher-calorie mixers to your beverage. A shot of liquor contains just 100 calories on average, although the exact amount will vary depending on the exact type of alcohol you’re drinking. 


Another benefit of this option is that you’re unlikely to drink too much of it. Drinking alcohol on its own can have a very intense flavor and sensation. It’s best enjoyed in small sips over a long period of time rather than drinking quickly. 


2. Vodka Soda

Vodka is often considered the best liquor to drink on a diet because it is so low in calories. An average shot of vodka contains just 97 calories, so it’s a relatively guilt-free option. 


Vodka also has a relatively mild flavor, so it works well with many different mixers. A vodka soda is a classic because it’s light, refreshing, and easy to whip up. You can order this drink at virtually any restaurant or bar or make it at home with relatively little effort. 


The key here is to stick to traditional club soda or seltzer water rather than opting for a sugary soda. While tonic water will add some extra calories to your beverage, club soda does not. Using club soda also ensures that the drink feels balanced. If you want to add a hint of sweetness, add a little bit of fresh lime juice for an extra kick. 


A vodka soda in a glass with a lemon on a black background

3. Gin & Tonic

Another great option for low-calorie alcoholic mixed drinks is the classic gin and tonic. Like the vodka soda, this drink is very refreshing and simple to make. 


Gin contains slightly more calories than vodka, with a shot of gin measuring 110 calories for most brands. However, the total calorie count of this drink is still relatively low, as tonic water is lower in calories than sprite and similar sodas. 


Gin has a fresh, botanical flavor that many people enjoy. The juniper berries in gin can also be used as a mild digestive aid, making this a nice cocktail to consume with a meal. 


4. White Wine Spritzer

If you prefer low-calorie mixed drinks with a sweet flavor, a white wine spritzer might be a good choice for you. A white wine spritzer is a mix of chilled white wine and either club soda or sparkling water. You can add fresh fruit or herbs to add extra flavor and garnish. Lime, orange, and mint are all popular choices. 


While white wine has slightly more calories than liquor, it’s still a relatively light base for a mixed drink. A standard glass of white wine has just 120 calories. White wine also has small amounts of nutrients like vitamin B6, iron, and magnesium. Any type of white wine will work for this drink, so whether you like chardonnay, pinot grigio, sauvignon blanc, or something else, you can use it in this beverage.  


Whether you use club soda or sparkling water as a mixer, you won’t be adding any extra calories to the drink. Both options are calorie-free and don’t contain any extra sugar or carbs. 


Since white wine spritzers are so light, siping them too quickly is easy to do. To stay on track with your weight loss plan, try to stick to just one or two beverages total when you drink. This prevents the calories from adding up and can also help you avoid a nasty hangover the next day. 


5. Light Beer

When you think of weight loss, beer probably isn’t the first thought. After all, gaining weight around your abdomen is often referred to as a “beer belly”. However, some beer brands make lighter options that are lower in calories. This is an excellent choice for beer aficionados who don’t want to give up the beverage completely while losing weight. 


You’ll find light beer options from major manufacturers like Budweiser, Coors, and Corona. There are many different types of low-calorie beers on the market, so there’s something for everyone. Most of these beers contain 100 calories or less, so you can enjoy them relatively guilt-free in moderation. 


Light beers are great to enjoy at an outdoor get-together, sports game, or bar. They’re relatively inexpensive, and there’s also no mixing required, which makes them a convenient option. 


6. Hard Seltzer

Hard seltzers like White Claw, Truly, and Vizzy have become very popular over the last few years as a low-calorie alternative to sugary cocktails or carb-heavy beers. This is one of the best alcoholic drinks when on a diet, as most cans contain just 100 calories. 


Like a light beer, hard seltzers are perfect to enjoy as a light, outdoor drink in the summer. They come in a wide variety of fruity flavors, which makes it easy to find an option that suits your palette. Since hard seltzers already contain flavoring, there’s no need to add calorie-dense mixers while drinking. Because these drinks are so light, it’s important to keep an eye on how much you’re consuming so you don’t overdo it. 


7. Martini

If you’re looking for a classic cocktail that can fit into your weight loss plan, a martini is a good option. These low calorie mixed drinks contain a mix of gin and vermouth, finished off with either olives or lemon. These drinks come in at 120 to 140 calories each, making them a good alternative to sugary cocktails. 


A martini is a sophisticated drink that works well for an upscale dinner or night out. It is very bold and alcohol-forward, which can help you drink slowly and prevent overindulging. 


What Alcoholic Drinks to Avoid for Weight Loss

We’ve already talked about the best alcohol to drink on a diet — now let’s talk about some of the drinks you should avoid while trying to lose weight. It’s best to stay away from ultra-sugary and heavy cocktails like Long Island iced teas, Pina Coladas, or White Russians, as they are very high in calories. Tiki-style drinks like Mai Tais, Daiquiris, and Blue Hawaiians are particularly bad for weight loss, so it’s best to steer clear of them altogether. Staying away from these types of drinks can also help you avoid a very unpleasant hangover the next day. 


It’s also best to abstain from heavy beers like stouts or hazy IPAs, as these are high in calories and carbohydrates. Luckily, many beer manufacturers put calorie information on their labels or share it on their websites, so you can choose options that won’t derail your diet. 

Three fruity alcoholic beverages sitting on a brightly lit bar

How to Drink Alcohol While Trying to Lose Weight

If you opt to drink alcohol while trying to lose weight, it’s important to consume it in moderation. Rather than drinking alcohol every night, save it for special occasions. Look for low-calorie non-alcoholic drinks to enjoy throughout the week as an alternative. 


Check the calorie count of each drink before ordering it to ensure it fits your dietary goals. It may help to track your overall calorie consumption and expenditure daily to ensure you’re not overdoing it. 


On the nights that you do drink, keep an eye on the number of beverages you’re consuming. Even if you’re drinking low calorie alcohol mixed drinks, they can add up quickly. Try to stick to one or two beverages per night.


It’s also helpful to keep healthy foods on hand while you’re drinking. It can be tempting to opt for candy or chips after a night of drinking, but if you have healthier alternatives readily available, you can prevent a binge-eating session. On top of that, make sure you’re drinking enough water to keep dehydration at bay and avoid hangovers. Drinking a glass of water between each alcoholic drink can help you slow down throughout the evening.  


Reach Your Weight Loss Goals with a Personal Trainer

Female Fitness Instructor and Client In a Gym Wearing Black Athletic OutFits

If you’re trying to lose weight, that doesn’t mean you have to give up alcohol altogether. However, you do need to make sure your alcohol consumption doesn’t derail the rest of your nutrition and exercise efforts. That’s why knowing the best alcoholic drinks for weight loss is important.


One way to reach your weight loss goals is by working with Chris Protein, a personal trainer in Austin. The Chris Protein team will create a personalized exercise and nutrition plan designed specifically for your ability level and weight loss goals. Your personal trainer will help you stay motivated, develop a personalized training program, and support you through this journey. Contact us to learn more and get started meeting your goals!

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