Let’s talk boozy calories: how to drink and maintain a balanced and healthy diet

Yep, you can still drink all of the cocktails

By Contributor • 3 months ago • WELLNESS, NUTRITION

Isn’t it always the way that just when you thought your health and fitness journey was going from strength-to-strength you get to Friday or the weekend and a boozy social event pops up? For a lot of dieters, their health quest begins with a vow to cut the booze and restrict their social life periodically.

But did you know you don’t need to sacrifice alcohol when you’re on a diet?
What if I told you it was simply about being more mindful of your choice in alcohol and the quantity consumed?

For many of you striving for fat loss, alcohol can be the primary reason as to why results are not achieved or aren’t optimal when it comes to a body transformation. The typical diet cycle that alcohol will get in the way of looks like a perfect Monday to Friday followed by an absolute train wreck of a weekend. Not only is the alcohol itself calorie-dense and can counteract your calorie deficit pushing you into a state of eating more than you’re consuming (fat gain) but it can also result in poor food choices made intoxicated. You know, the classic case of a boozy Saturday night dinner and drinks with the girls followed by a regrettable mission through-drive through Maccas.

These weekend cycles could have a much bigger impact than you think. Despite the calorie density of alcohol being liquified it does still count. Ladies, our calorie-dense beverages include cocktails which can be upwards of 200 calories per serve, throw a few of these in the mix of a dine-out meal and you’ve had 1000 calories in a blink without even feeling full to the brim. Alcohol alone can even equate to the equivalent of a whole meal or even two when consumed in multiples. Take the example below for instance…There are ways to ‘drink smarter’ within of course the context of a balanced diet allowing you to still enjoy alcohol and not be hindered when it comes to your goals.

What this comparison aims to demonstrate is not to optimize the maximum amount of drinks possible, but instead, show that there are less costly choices that can be made when it comes to your alcoholic

What should you do?

You can make smarter choices like choosing a cocktail, but limiting your quantity or you can choose lower-calorie options like a spirit and diet soda, prosecco or champagne and get a little more bang for your buck.
Remember though anything in excess quantity will add up!

My Top Alcohol Tips:


Not on the day, preferably prior. Prepare in a way that you know will ensure you stay on track, so whether that be getting your other meals ready for the day, writing out a plan or limiting yourself to a number of drinks, etc. Plan ahead of time to stay ahead of the game.


So you know how many calories you
need for this select the drink and number of drinks you intend to have. Assess your lower-calorie options:
● Vodka and Diet soda 65 calories a glass
● Prosecco 80 a glass
● Champagne 88 a glass
● Standard Wine 125 calories a glass


Alcohol doesn’t contain protein or nutrient density and also is likely to be more calories or meal equivalent to what you usually have in a sitting, so make your other meals high in protein, low in calories, and aim to get some goodness in your meals. Some suggestions:


Omelets (fewer yolks = less fat), YoPro yogurt, smoothies, protein bars
(BodyScience Low Carb is a personal favourite!), salads, light dips, and water crackers, salads, light wraps, lean meats/fish and vegetables, rice cakes with deli meats and salad, fruit.


Fruit, vegetables, purebred bread, and rolls, be free wraps, sandwich thins, protein bars, barley wraps, legumes, and beans. \

The bottom line is to understand the calorie density in your choice of beverage which STILL COUNTS, even being liquid. Our body recognises your intake on a periodic basis which is why no matter whether or not it’s the weekend or how ‘clean’ you ate during the week – your alcohol-fueled weekends or binges can counteract your dieting efforts and maybe the reason you are maintaining/not losing weight. With alcohol, just like your favourite dine out meal, chocolate, ice cream, etc the key is to maintain a more balanced approach and incorporate these as part of a balanced diet as opposed to a complete blowout, enjoy it in moderation. A calorie surplus whether from junk food or alcohol will still equate to fat gain so aim to control your calorie intake and eat accordingly on the days you choose to drink.

Remember life is all about balance, you don’t have to lose your balance when it comes to alcohol just avoid having a few too many – too many – literally

This article was written by Jade Spooner, Equalution Body Transformations.



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