As BBQs and warm weather gatherings ramp up, so too does the onslaught of cocktails and wine and beer and sparkly beverage opportunities. And if you’re currently trying to lose weight or are in a caloric deficit for a certain body or fitness goal, it can be tough to navigate.

Once you understand how alcohol affects the body as well as easy ways to enjoy drinking (if you want to!) while staying on track, the whole thing becomes less overwhelming. Let’s get started…

How exactly does alcohol impact weight loss?

Alcohol lowers your inhibitions and makes it harder to focus during meals, which can lead to overeating or choosing foods you otherwise wouldn’t, says Marissa Meshulam, RDN, the owner of MPM Nutrition.

Plus, alcohol causes your blood sugar to drop which can result in increased hunger and snacking, adds Tanya Mezher, RDN, a lead functional practitioner at Malla.

Even hangovers can impede on healthy eating and exercise. ‘If we wake up hungover, we are more likely to skip our normal workout class or grocery shopping and, instead, order [takeout] and not move,’ adds Meshulam. If you decide you still want to drink, keep your beverages light, low-sugar, and low-calorie for optimal results.

Which alcohol is lowest in calories?

Different types of alcohol have about the same number of calories, and a 100-calorie drink on its own isn’t going to sabotage your weight loss goals, says Amy Gorin, RDN, the owner of Plant Based With Amy. What makes a drink super filling isn’t the alcohol itself, but rather what that bartender is adding to your drink, like sugary mixes and simple syrups.

Types Of Alcohol With The Least Calories:

• Vodka: One shot contains 97 calories (0 grams of carbs, 0 grams of sugar)
• Rum: One shot contains 97 calories (0 grams of carbs, 0 grams of sugar)
• Whiskey, bourbon, and scotch: One shot contains 105 calories (0.03 grams of carbs per ounce, 0.03 grams of sugar per ounce)
• Gin: One shot contains 110 calories (0 grams of carbs, 0 grams of sugar)
• Tequila: One shot contains 105 calories (0 grams of carbs, 0 grams of sugar)
• Champagne: One 4-ounce glass contains 90 calories (3 grams of carbs, 1 gram of sugar)
• Beer: One 12-ounce bottle contains 153 calories (13 grams of carbs, 0 grams of sugar)
• Wine: One 5-ounce glass of wine contains 123 calories (4 grams of carbs, 1 gram of sugar)
• Baileys: One shot contains 147 calories (11 grams of carbs, 9 grams of sugar)

How To Make Low-Calorie Alcoholic Drinks

Keep your drink recipes light and low-cal, according to Gomer. Here’s how:

• Add seltzer to your cocktail (think: wine spritzer). This provides some extra fizz and volume with zero calories and no carbs.
• Load up on ice to stretch your drink and add volume without the extra calories.
• Have a glass of water or seltzer before *and* after drinking. This will help mitigate the dehydrating effects of alcohol and slow down consumption.
• If you’re looking for a mixer, opt for a diet tonic, diet soda, or sugar-free mixer, which packs only five calories per bottle and no sugar.
• Avoid adding sugary fruit juices, puree, or syrups to cut down calories and carbs.

Tips For Low-Calorie Alcohol And Weight Loss

• Keep your drinks simple. ‘Once you start using more than one type of booze, your calories really start to get up there,’ says Gans. For example, if you can take your gin neat with a squeeze of fresh lime, your weight loss goals will be better off than if you went for the standard, sugar-loaded gin and tonic.
• Try whiskey. Your best bet for ordering the lowest calorie alcohol is starting with whiskey or scotch and adding water to help open up the vivid flavours, or a no-calorie mixer like club soda, says Gorin.
• Swap your ingredients. You can always make a few simple swaps to help lower the number of calories in your original drink of choice. For instance, ‘ask for a margarita with less agave, [or] a mojito with less sugar,’ says Gorin. Or ask if the bar is serving 100% juice or a juice cocktail, the latter of which is a keyword for added sugar and calories. Easy.
• Add fruits for flavour. If you want to give your alcohol an oomph, try adding fruits to your bevs, says Meshulam. ‘Get flavour from muddled fruit and herbs instead of juices, soda, or sugar,’ says Meshulam, noting that adding splashes of lemon, lime, and soda water can elevate your fruit-filled drink.