so I'm often asked by clients of mine
how can I get away with drinking alcohol
I actually get asked this quite a lot so
I made a post on my comment section on
the YouTube channel and I asked you guys
whether you drink alcohol or not and
sort of made a yes-or-no poll and 60% of
you said no and 40% of you said yes I
was actually expecting more of you to be
drinking to be honest but it is still
relatively even 60/40 so today I'm gonna
talk about alcohol speak about how it's
going to affect your progress and how
you can still fit it into your lifestyle
you know and still get results without
having to cut it out completely because
let's be honest like a lot of you we're
gonna go out with your friends you want
to have some there or some wine and it's
all something you're willing to give up
entirely and that isn't the worst thing
in the world that it's fine to consume
some things in moderation so there's
definitely a way to get around that and
still enjoy a glass of wine or some
beers with your friends from time to
time so let's get started so the liver
is basically what deals with alcohol in
the body and when you overload it too
much and you drink too much you can get
fatty liver the liver can become
inflamed if you're binge drinking too
often and that's something that's gonna
get damaged over time if you
continuously abuse alcohol I think it's
pretty common sense that binge drinking
is really really bad for you right so
consuming excessive amounts within a few
hours especially if you're doing this
frequently this isn't a good habit there
has been plenty of studies which have
shown that alcohol especially in
excessive amounts is going to inhibit
protein synthesis it's not going to
prevent you from recovering from your
workouts but it's certainly going to
inhibit it to a certain extent the
research again has shown that estrogen
is going to increase when you drink a
lot of alcohol
um so testosterone is going to go down
studies have looked at binge drinkers
and they have much lower testosterone
levels so alcohol overall for your
hormones for your general health for
your cognitive health and just happiness
and all of that it's not something you
want to be abusing but in moderation
it's definitely not something that's
going to ruin your life so don't get
scared of it completely but understand
that when it's an excess
I can ruin your life and ruin the lives
of people around you obviously so let's
get to what you want to know how can you
drink alcohol and not let it affect your
fat loss so many people are under the
impression that alcohol is just carbs
right but it's a bit more complicated
than that and it depends on what type of
alcohol you're consuming what you're
consuming it with so just like other
food products alcohol does have calories
but it has seven calories per gram
unlike carbs and protein which have four
and fat which has nine but I recommend
you just count it as your carbs carbs in
the diet easy to take away you'll add
more to you know your fat is generally
going to stay the same because you need
a certain amount of fat for your overall
health your protein is generally gonna
be the same if you're losing weight
maintaining weight gaining weight it
might change a little bit but your carbs
are where you can really use them to
modify your calories if I'm trying to
lose weight all I really have to do is
take away my carbs to take away some
calories and I'm going to be in a
calorie deficit and lose weight so if
you drink a beer if you drink some wine
just take the calories from that barrel
wine away from your carbs instead of
your fat or your protein for example an
average bear might be about 150 calories
let's say for simplicity sake so let's
say I go out drinking with my friends
and I have three bears so that's four
hundred and fifty calories the
equivalent of like a medium-sized meal
so basically if I'm tracking my calories
all you have to do is you know eat less
carbs from food and then you can replace
that with the alcohol all what you can
do is eat the same amount plus the
alcohol and then the following day
simply eat less to compensate for
another cool idea which I recommend
because this makes the process of
drinking and losing weight and staying
in shape really fun it's the time your
alcohol intake with one of your refeed
days so reefy days away you up your
carbohydrates lower your protein low in
fat and this helps to restore muscle
glycogen helps you to yet restore the
sugar and your muscles and give you more
energy so what you can do is drink the
beers with your friends on a Friday
night for example on your reefing day
and make your refeed a Friday that way
you're not really gonna feel guilty
about having
extra calories from the biz those
doesn't mean you should have ten but
what it basically means is that it's not
going to be the biggest deal in the
world because you're going to consume
extra calories on that day anyway so
that's a quick pro tip for you guys it's
important to keep in mind what you're
mixing your alcohol with for example if
you're mixing alcohol with coke and that
has a ton of sugar and you're having
multiple drinks in the night these
calories can really really add up this
is why alcohol is so symbolic of weight
gain especially bears you know one beer
has 150 it doesn't seem that much but if
you drink like eight or nine beers in
one night which a lot of people do
especially younger people if they're
going out and partying this can add up
to a lot this can be over a thousand
calories just like that right and you
you just feel like you're drinking there
and after you're a little bit drunk you
can knock them back so quickly so we can
feel like nothing and if you do that
twice a week you know and and you're
aiming for five hundred calorie deficit
per day which is about 3500 calories per
week if you go out bidden shrinking two
or three nights a week boom that's your
calorie deficit gone if you're not
tracking it and you're not gonna see any
results so this can be one reason why
people plateau because they count their
food and they completely forget and
neglect about the alcohol consumption as
if there are no calories in the
alcoholic drinks and this can really set
people back so it's important on the
stand that yes alcohol does have
calories so although alcohol does have
calories it's kind of different than
carbs and fat and protein it's not
really gonna help you in the same way
that you really want to minimize it
especially when you're cutting because
the thing is when you're cutting your
body's already in a stressful state
right and you want to get all the
nutrients you can from food you you want
to minimize any empty calories now I
hate that term and I've gone into depth
on that on another video but I do think
alcohol is an example of this you're not
really getting many benefits out of it
it's much better to consume the sweet
potato you know instead of counting the
alcohol towards your carbs if you're not
going to be counting your calories one
of the best things you can do is just
minimize your fat intake on the days
you're going to be drinking because fat
is the most calorically dense macro so
it increases the chance that you're
going to overeat calories so if you keep
your fat low generally your calories are
going to be low especially if you keep
your protein high
as well that's gonna keep your appetite
down so the chances are that you're not
going to overeat on that day and
consuming that alcohol isn't really
gonna push you much over your limit the
big problem is after you're done
drinking especially if you get really
drunk and then you're super hungry right
because after you've had some drinks at
that point you'll know this if you are
drinking you don't really care about
your macros or whatever you'll say screw
it and you'll just go into the tastiest
food joint and get all your favorite
foods and completely neglect know all
the progress you've made over the last
few days so one of the best things you
can do if if you have sort of a problem
with overdoing it when you do go out is
set a specific limit for yourself rather
than you're saying I'm going to drink
less on this date set a number of drinks
be like I'm gonna have for a 95 and
don't have more than that if you're not
strategic about it then drinking too
much too frequently can definitely be
your Achilles heel on your journey of
getting in shape it might sound funny
that I'm recommending you take shots
which I kind of do because if you take
shots and if you mix hard liquor with
some Coke Zero you know that doesn't
have calories you can really keep your
calories down by doing this and
obviously get the effects you want from
the booze instead of downloading things
like bears which are much more
calorically dense or sweet and hard
liquor you know like a raspberry vodka
these kind of drinks are really gonna
add up in terms of calories so if you
can get some hard liquor and you just
put some Coke Zero in there with some
ice that could be the perfect drink and
you're really not gonna have to reduce
the amount of food you consume on that
day much because it's kind of annoying
having to like eat less on one day just
so you can drink it seems a bit
ridiculous so drinking those low calorie
drinks red wine is another one it's not
that high in calories so you should aim
for low calorie drinks so I'll put a
list of low calorie drinks in the
description down below so you can check
them out so that's just a very short
video uh let me know how you kind of
deal with alcohol drinking and how you
fit it into a healthy lifestyle
I certainly do think it's possible many
people don't think it's possible I'm not
saying you have to drink obviously
that's a personal decision but if you
choose to do it I think that plan and
with a healthy diet and exercise program
it's it's definitely not something you
have to
eliminate so I'll see you guys in the
next video leave a comment down below
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