My cousin was giving me a hard time (in fun, of course) because I kept asking about the ABVs (i.e., the alcohol by volume) of the beers he was offering me. He had quite a selection from which to choose, and I was visiting (call it a “vacation”), but I was also week 2 into my “cut” using the RP Diet App. I was making progress and didn’t want to lose it over a beer. He kept telling me to “stop counting calories!”
I learned some time ago that there are (with some exceptions) 30 kcal per %ABV in a 12-ounce beer (40 kcal per %ABV in a pint). On a single occasion, an ABV or two is not going to make a significant difference. Over time, however, it will. Thirty kilocalories per day over 365 days is equivalent to approximately 3 pounds of body fat (assuming 3500 kcal per pound).
I was doing well in sticking with my cutting plan and making smart eating choices, so a beer a night with my cousin was not (and did not damage my progress). Avoiding the high alcohol content, however, was (is) about more than counting calories. Alcohol consumption can have a significant impact on managing body composition.
Roughly half of the battle in managing body fat is caloric balance (i.e., calories in v. calories out). As long as one is in a caloric deficit, he/she will lose weight. The quality of weight loss, however, can be affected greatly by alcohol consumption. Macro-balance (proteins, fats, and carbohydrates) is roughly 30% of the weight management equation and does not include alcohol which contributes no nutritive value other than calories.
Alcohol affects body composition—favoring fat over muscle. The overall effects are debatable. There appears to be evidence that alcohol consumption (e.g., 30-40 g/day) can lower testosterone (6.8%) in males1. Testosterone is an anabolic hormone and affects body composition by increasing muscle mass and decreasing body fat. Alcohol also affects appetite and inhibitions—which can destroy one’s control of caloric and macro-balance.
Overall, there are some health benefits in moderate alcohol consumption—but it comes with a cost. Its costs are most significant the greater the body composition goals (e.g., the lower the desired body fat percentage). There are social consequences to choosing whether or not to consume, and there are certainly implications for the “diet”. When I pay attention to the %ABV is my beer selection, am I counting calories? Perhaps. I perceive it more as the weighing of “opportunity-costs”.
I can enjoy my beer more when I can enjoy the taste (which is why I drink beer) and worry less about whether it will impair my ability to drive or if it will affect my diet. Monitoring the ABVs is less about the calories (to me) and more about monitoring the alcohol. I could abstain altogether, but I choose not to. I do opt for lower ABV beer, however, because I do want to manage my body fat—and because I would like to enjoy foods, as well.
I am learning to enjoy “session” beers—those under 5% ABV. In part, because the calories are lower, but also because I can potentially enjoy more than one on occasion. Anything over 5% (my cousin favors the 6-10% range) restricts be to one drink—so it better be really good! Session beers (and there are an ever-increasing number of excellent options) allow me guilt-free enjoyment. I only think of them as calories when I am cutting fat weight. The choice comes down to the question of “How does this affect my performance and body composition goals?” The same goes for desserts and food, in general. Choose well, and I can indulge myself more often with greater enjoyment.
Be your best today; be better tomorrow.
Carpe momento!
1Sierksma A., Sarkola T., Eriksson C.J., van der Gaag M.S., Grobbee D.E., and Hendriks H.F. Effect of moderate alcohol comsumption on plasma dehydroepiandrosterone sulfate, testosterone, and estradiol levels in middle-aged men and postmenopausal women: a diet-controlled intervention study. Alcohol Clin Exp Res, 28(5): 780-785, 2004.