9 Low-Calorie Alcoholic Drinks at Bars for Weight Loss
Thursday, May 23, 2019
Low-calorie alcoholic drinks at bars can help you stay on track. In one of the more unfair laws of the universe, alcohol isn't exactly a health elixir. Liberator of deep, dark secrets, yes. "You have dance moves like Beyoncé and need to share them with the world" cheerleader, sure.
But whether you're trying to lose weight or generally live a healthy life, cocktails aren't always a great fit.
Luckily, that doesn't mean you've got to give it up for good—eating and drinking things you enjoy is a necessary part of maintaining a good outlook on food (and your sanity).
Drinking isn't the healthiest pastime. In fact, a 2018 study from The Lancet shows that no amount of alcohol is actually good for you. But, we still do it, and experts say that drinking in moderation (that’s one drink per day for women and up to two drinks per day for men) is probably okay.
When you do imbibe, one way you can make it healthier is choosing the lowest calorie alcohol, ensuring your sipper will have as minimal impact as possible on your weight.
“Alcohol itself is very calorie dense,” says Lisa Moskovitz, RD, a dietitian based in New York City. “The more alcohol a drink has, the more calories it contains—just one shot of any sort of liquor is about 100 calories,” she says.
Some of the key points to remember when ordering is to ask for no syrups, opt for fresh juices with no added sugars, club soda, or sparkling water, and watch for portion sizes. A standard serving of beer is 12 ounces, wine is 5 ounces, and liquor is 1.5 ounces (a shot glass).
"The biggest thing to remember is that you’re getting the bulk of your calories from the alcohol itself," Moskovitz advises. “So, try to pick mixers that don’t contribute extra calories or sugars.”
Here, 10 registered dietitians, aka those healthy-living paragons who know how to eat well, share the alcoholic drinks they choose when it's time to unwind.
1. Light bloody Mary
Calorie count: Less than 100
For the lowest calorie brunch cocktails, avoid the pitcher of mimosas, which can be high in sugar, because of the fruit juices. A Bloody Mary is a healthier option, but to keep the calories low, Yossi Ansari, MS, RDN suggests mixing it yourself. Premixed or packaged versions can range anywhere from 200 to 400 calories.
Read also: 10 Avocado Benefits for Weight Loss and Health
“You can keep Bloody Mary recipes at or below 100 calories by combining one ounce of vodka with a smaller portion of fresh tomato juice, and adding just a dash of Worcestershire and Tabasco sauces," she says. This keeps the sodium low while lending flavor. Don't be afraid to also use spices to infuse heat—a little goes a long way. Avoid loading your drink with too many olives or a piece of bacon and stick to celery sticks or cherry tomatoes.
But whether you're trying to lose weight or generally live a healthy life, cocktails aren't always a great fit.
Luckily, that doesn't mean you've got to give it up for good—eating and drinking things you enjoy is a necessary part of maintaining a good outlook on food (and your sanity).
Drinking isn't the healthiest pastime. In fact, a 2018 study from The Lancet shows that no amount of alcohol is actually good for you. But, we still do it, and experts say that drinking in moderation (that’s one drink per day for women and up to two drinks per day for men) is probably okay.
When you do imbibe, one way you can make it healthier is choosing the lowest calorie alcohol, ensuring your sipper will have as minimal impact as possible on your weight.
“Alcohol itself is very calorie dense,” says Lisa Moskovitz, RD, a dietitian based in New York City. “The more alcohol a drink has, the more calories it contains—just one shot of any sort of liquor is about 100 calories,” she says.
Low-Calorie Alcoholic Drinks to Order at a Bar
Some of the key points to remember when ordering is to ask for no syrups, opt for fresh juices with no added sugars, club soda, or sparkling water, and watch for portion sizes. A standard serving of beer is 12 ounces, wine is 5 ounces, and liquor is 1.5 ounces (a shot glass).
"The biggest thing to remember is that you’re getting the bulk of your calories from the alcohol itself," Moskovitz advises. “So, try to pick mixers that don’t contribute extra calories or sugars.”
Here, 10 registered dietitians, aka those healthy-living paragons who know how to eat well, share the alcoholic drinks they choose when it's time to unwind.
1. Light bloody Mary
Calorie count: Less than 100
For the lowest calorie brunch cocktails, avoid the pitcher of mimosas, which can be high in sugar, because of the fruit juices. A Bloody Mary is a healthier option, but to keep the calories low, Yossi Ansari, MS, RDN suggests mixing it yourself. Premixed or packaged versions can range anywhere from 200 to 400 calories.
Read also: 10 Avocado Benefits for Weight Loss and Health
“You can keep Bloody Mary recipes at or below 100 calories by combining one ounce of vodka with a smaller portion of fresh tomato juice, and adding just a dash of Worcestershire and Tabasco sauces," she says. This keeps the sodium low while lending flavor. Don't be afraid to also use spices to infuse heat—a little goes a long way. Avoid loading your drink with too many olives or a piece of bacon and stick to celery sticks or cherry tomatoes.
2. White Wine
Calorie count: 121
White wine can be an easy low-calorie sip, as long as you stay away from sweeter varieties like rieslings or prosecco. “Dry white wines such as pinot blanc, chardonnay, pinot grigio, and sauvignon blanc are better low-calorie versions," Yossi Ansari says. They're just as satisfying as other alcoholic beverages that are higher in calories, she adds.
3. Light beer
Calorie count: 103
Not all beer will give you a belly. Light beers tend to be around 50 calories less than regular brews. “Although this may not sound significant, it is when you’re pairing a glass of beer with dinner,” Yossi Ansari says. “Adding unnecessary calories from liquids can prevent you from meeting your desired health goals.”
In general, the lighter the beer, the better, says Moskovitz. “Typically, the darker the beer is, the more calories it contains,” she explains. In other words, stick with seasons, wheat and sours over stouts when you can.
4. Hot Toddy
Calorie count: Less than 150
For a heartier winter cocktail, Ansari recommends hot toddies, which are made with scotch or bourbon, hot water, honey, lemon, and a pinch of cinnamon. Cut back on calories by adding more hot water and less whiskey or add just a touch of honey and load up on the lemon juice and cinnamon.
5. Tequila with fresh lime juice
Calorie count: Less than 200
Margaritas feel indulgent for a reason—this standard mixed drink is packed with calories and sugar. “A margarita can contain anywhere from 160 to 400 calories depending on if it's made with fresh juice or a pre-made syrup—most of the margarita mixes are rich in sugars and calories,” says Yossi Ansari, MS, RDN, a dietitian based in Los Angeles, California.
For a lower-calorie take on the Mexican-inspired cocktail, Ansari recommends drinking tequila with a squeeze of fresh lime juice (the lowest calorie option) or a Paloma. "It blends in juice rather than syrup, keeping calories under 200,” she says.
Using fresh juice instead of a sugary mix will also help you drink it more slowly and enjoy the flavors. To add some calorie-free bubbly to the mix, go for sparkling water or seltzer.
6. Sea Breeze
Calorie count: Around 165
If you're in the mood for a fruity drink, go for this lightened up version of a Sea Breeze. Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of reading It Before You Eat It, likes to mix vodka with a little grapefruit juice and a splash of cranberry juice.
"I particularly like to make this drink with pink grapefruit juice, which is around 45 calories per half-cup, a splash of cranberry juice, which adds another 20 calories, and vodka, which is around 100 calories per 1.5 ounces," she says.
7. Vodka soda with lemon
Calorie count: 96
If you love the sweetness cranberry juice lends to drinks, you'll love this lightened up version that gets the extra tart flavor from lemons. Just be sure to stay away from tonic water. "It adds about 80 calories and 21 grams of sugar” to your cocktail, Yossi Ansari says. Instead, choose soda water or seltzer.
“Choosing to mix a serving of vodka with soda water, which is still fizzy but contains no calories, is much better,” she explains. To boost the flavor without adding calories, squeeze some fresh lemon juice for a refreshing kick.
Since alcohol tends to dehydrate you, using soda water is a bonus. “The great thing about soda water other than it not adding calories is that it keeps you hydrated,” Yossi Ansari says. Whenever you're imbibing, be sure to also take sips of water in between drinks.
8. Martini
Calorie count: Around 128
When you want a simple, low-calorie cocktail, you can't go wrong with a classic martini. To save calories, Keri Gans, MS, RDN, author of The Small Change Diet, omit using vermouth and drinks it straight with olives—and she sticks to just one glass.
"Vodka is around 64 calories per shot, and most martinis have two to three shots, depending on the size of the glass. At home, I make sure my glass is smaller. Also, olives are rich in heart-healthy monounsaturated fats, which have to account for something!" she adds.
9. Mojito minus the syrup
Calorie count: Less than 100
Mojitos normally contain about 168 calories, but Ansari says ditching the simple syrup can save you anywhere from 40 to 70 calories per cocktail. “You can make this drink less than 100 calories by making it with light rum, and a teaspoon of sugar (or a no-calorie sugar substitute like Stevia)," she explains.
Adding a ton of mint, increasing the soda water and packing in fresh lime juice also enhances the flavor without increasing calories. At the bar, simply ask the bartender to skip the syrup and add more mint and lime juice instead.
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