- Going “Out Out” refers to going out and having alcohol.
- Alcohol contains 7 calories per gram although is not digested or utilised by the body. However, before you get too excited thinking they are “free” calories, your body needs to burn off alcohol before it can start to burn off other substrates (such as fat stores) so alcohol effectively “blunts” fat burning.
- Alcohol has also been shown to negatively effect muscle protein synthesis which is the process involved to build and repair muscle so too much drinking can effect lean muscle gain.
- The main issue with alcohol often isn’t the alcohol itself but the doner kebab or burger and chips at 3 in the morning.
- You should treat going out for alcohol the same as you would going out for a meal. You will need to “save” calories to allow yourself to not overshoot your calorie targets. We recommend on days/nights that you will be drinking that you make up the rest of your calorie intake with mostly proteins and vegetables.
- The best choices of alcohol from a calorie point of view are going to be white spirits such as vodka, gin and rum. Pair these with a low calorie mixer such as slimline tonic or diet soda for the least calories.
- The worst choices of alcohol are going to be beers, ciders and spirits that are mixed with high calorie mixers such as full sugar coke and energy drinks.
- Wine is in between the too, not the best and not the worst but still a significant amount of calories for something with little to no nutritional value.
- Make sure to stay as hydrated as possible and making sure you are either drinking water between alcoholic drinks or getting on plenty of water before you go to bed to avoid dehydration.