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26/1/2018 A Guide to Alcohol and Fat Loss | RippedBody.

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The Alcohol Guide


By Andy Morgan - Useful Nutrition Theory (https://rippedbody.com/nutrition/diet-theory/)

I’m often asked by clients, “How can I drink and not screw up my diet?”

Good question. I never say no to alcohol with my clients diets as it’s not realistic. Often, the all or nothing mindset
sets people up for failure, because once they have one beer, they decide, “Oh well, I’ve already screwed up so I may
as well have 10.” Which combined with the ‘drunken munchies’, means game over.

Beer, shots, margaritas; they can all be ok. Following a few rules could save you.

But, rst…

Here Are Seven Things You Need To Understand

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1. Consuming more calories than we need makes us fat. Under normal circumstances, it’s the fat that we eat that is
stored.
2. The fat in the foods we eat will only be stored when we consume over our energy needs for the day.
3. It’s tough for the body to convert excess protein intake to fat, and only with regular overfeeding does the body
convert excess carbohydrate intake into fat. However, they both contribute to the energy balance for the day, so
indirectly they cause fat gain my causing us to store the fat we consume.
4. Alcohol does not have any fat, but it has an energy value. Many popular alcoholic drinks usually contain
carbs (either from fruit as with wine, hops/wheat/barley as with beer, or sugar from carbonated drink mixers).
5. Alcohol calories take priority as fuel in the body over other fuel sources (like your love handles). This is because
the by-product of alcohol metabolism, acetate, is toxic. So when you drink, fat burning stops until you burn those
calories off.
6. Drinking can easily push us over our calorie budget for the day. This causes some, or all of the dietary fat we ate
on this day to be stored as bodyfat, depending on how much over your maintenance calories you drank.
7. 1 g of alcohol contains 7 kcal. 1 g of fat contains 9 kcal.

Understood? See if you can pass this three question quiz

Q1: Your food intake for the day is 1000 kcal under your calorie needs for the day, 50 g of your calorie intake was
from fat. You have three drinks, totalling 500 kcal. Do you gain or lose fat on this day?

A: You are still in a 500 calorie de cit, so you lose fat. Around 55g of it (500/9).

******

Q2: Your food intake for the day is exactly at maintenance calorie needs. You have eaten 100 g of fat on this day.
You then consume drinks totalling 500 kcal. Do you gain or lose fat on this day?

A: You are over calorie needs by 500 kcal. You store around 55 g of the 100 g of fat you have consumed on this day
(500/9), the rest is burned.

******

https://rippedbody.com/alcohol/ 2/13
26/1/2018 A Guide to Alcohol and Fat Loss | RippedBody.com

Q3: Your food intake for the day puts you in a 500 kcal de cit. However, you then go out binge drinking with the
boys and consume 2000 kcal worth of drinks. Do you gain or lose fat on this day?

A: Your net calorie intake puts you in a 1500 kcal surplus. All fat consumed on this day up to a value of 1500 kcal (~166
g), will be stored. If you kept fat intake low on this day, only that amount of fat will be stored.

******

All good? Don’t worry if not just yet, let’s have a look at how we put this into practice.

How To Drink And Not Screw Up Your Diet

Drinking In Moderation

Moderation, though hard to de ne, we’ll call when you drink 1-3 drinks.

The key in these situations is to reduce your food intake by an amount matching the calorie content of the alcohol
you are drinking. You can look that up here (https://www.calorieking.com/). The best way to do this is to reduce your
fat and carb intake, as you need the protein for satiety and the muscle sparing properties.

Example: You drink three beers

Remember, 1 g of carbs and protein contain ~4 kcal, 1 g of fat contains 9 kcal.

If the calorie total for those three beers (that’ll be carbs and alcohol) comes to 600 kcal, consider taking out 75 g of
carbs (300 kcal) and ~33g of fat (~297 kcal).

What are the downsides of doing this often?

Alcohol gives us energy, but with none of the bene ts associated with the other macros
(https://rippedbody.com/complete-diet-nutrition-set-up-guide/).
When you are dieting, recovery can become an issue. When using alcohol calories (instead of say, carbs) to make
up your calorie budget you’re stealing from the band-aid drawer so to speak. This is why when you’re dieting you
should aim to drink as infrequently as possible.

https://rippedbody.com/alcohol/ 3/13
26/1/2018 A Guide to Alcohol and Fat Loss | RippedBody.com

When you are bulking, you’ll gain more fat that you otherwise would have.

Once A Week Hard Drinking/Binge Drinking

Note: I’m not suggesting anyone ‘drink’ their calories on a regular basis. I’m just saying, you don’t have to let
worries about your diet spoil your social life, if alcohol is a part of it, if it’s just occasional.

Counting calories isn’t very fun when you’re in the middle of a party. If you’re drinking a lot, you’ll quickly nd
yourself over your calorie allowance for the day easily.

Fortunately, we can take advantage of the fact that the body has trouble storing anything but dietary fat in the short
term when we go over our calorie balance for the day.

So, on days that you know you are going to drink a lot:

1. Keep your fat intake very low,


2. Eat your protein target for the day to preserve muscle mass (lean sources such a chicken, egg whites, casein
protein), restrict carbs to veggies.
3. Try to drink shots, dry red wines (they are lower carb), or spirits with zero-calorie mixers (I like Coke Zero and
whisky).

If you follow those few rules and keep these things infrequent, you won’t ruin your progress.

**********************

I hope you found this helpful. Questions welcomed in the comments. – Andy

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ABOUT THE AUTHOR

Andy Morgan (http://rippedbody.com)


I am the founder of RippedBody.com, this is my sincere effort to build the best nutrition and training guides on the
internet. Some readers hire me to coach them, which I've been doing online, via email, for the last six years. If you're
interested in individualized, one-on-one nutrition and training coaching to help you crush your physique goals, let's
start the conversation (http://rippedbody.com/coaching/).

Be The Next Success Story:

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Experience professional, online coaching

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191 Comments on “The Alcohol Guide”

Bart
DECEMBER 6 , 2017 AT 00:19 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 58 4 81)

Hi Andy,

Just read the article. Interesting approach. I tend to disagree with the statement that only all the excessively consumed
fat is stored when drinking alcohol. First of all why would the fat be stored at all if the is no insulin in the blood which is
storing hormone (assuming no carbs was consumed) ? Secondly if somehow there is insulin released to the
bloodstream anything that we consume (above daily caloric needs) will be stored as fat not only fats, so will carbs and
proteins. Right ?

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  DECEMBER 6 , 2017 AT 16:02 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 58 4 86)

Hi Bart, thank you for the questions.


1. Insulin is not needed for fat to be stored.
2. No.
I think you may have read some incorrect information regarding insulin. It comes from the insulin hypothesis of

https://rippedbody.com/alcohol/ 7/13
26/1/2018 A Guide to Alcohol and Fat Loss | RippedBody.com
obesity that Gary Taubes and Robert Lustig make their money off of promoting (the former, despite his own research
results contradicting his hypothesis). It is an overly-simplistic form of scaremongering that is just about simple enough
to gain popularity.

R E P LY

Cathy
JULY 8 , 2017 AT 19:03 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 57427 )

So happy to nd this information. You are right to say that immediately after drinking when dieting one can feel
defeated.
This information gives me a better understanding of what happens to dieting when drinking and the choices we can
make to t into our lives.
I feel less defeated this morning. Thanks!

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  JULY 10, 2017 AT 08:53 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 57444)

Most welcome.

R E P LY

Robert
JULY 5, 2017 AT 23:14 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 57401)

Hi Andy. Really great article!!

I would have one question. Very important to me.


I do leangains. Cutting 0%/-20%
I’m regularly invited to dinner to my friends. It happens regularly once in 2-3 weeks.
We drink no alcohol but eat dinner and than I can’t count calories.
Which pieces of advices would you give me.
What schould I pay attention to? Eat more protein for instance?
Should I resign from dinner und take my calculated eating ?
I’m cutting.

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  JULY 6 , 2017 AT 09:53 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 57412)

Hi Robert, the guidance you are after is here:


• The Complete Guide To Setting Up Your Diet (http://rippedbody.com/complete-diet-nutrition-set-up-guide/)

R E P LY

Robert
  JULY 6 , 2017 AT 23:05 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 57420)

Thanks Andy!
I will read it. It’s so common problem, that I’m sure it is described there.
By the way I will my knowledge extend.

R E P LY

David Apel
JUNE 18 , 2017 AT 08:08 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 57265 )

Hi Andy,
Love your site and have made great progress with the information you’ve provided!
Question regarding this.
If I knew I had a night of drinking coming up and I solely ate grilled chicken breast/veggies/salad as my meals for the day
https://rippedbody.com/alcohol/ 8/13
26/1/2018 A Guide to Alcohol and Fat Loss | RippedBody.com
(which would be very minimal fat). Would the type of drink I have become irrelevant since I’ll be storing minimal fat
once I go over maintenance calories?
I.e. would there be a difference between me having Michelob Ultra vs Sam Adams Summer Ale, which is more calorie
dense?
If I understand everything you’ve wrote correctly, the answer would be “no”, but just gured I’d check.

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  JUNE 19, 2017 AT 07:35 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 57269)

Hi David. That’s correct.

R E P LY

Felix
MAY 11, 2017 AT 16:47 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 56635)

Hi Andy,

Thanks you for this information.

However, I’m a little confused. On http://rippedbody.com/how-to-use-intermittent-fasting-to-eat-like-a-king-and-keep-


your-abs-this-holiday-season/comment-page-1/ (http://rippedbody.com/how-to-use-intermittent-fasting-to-eat-like-a-
king-and-keep-your-abs-this-holiday-season/comment-page-1/) you claim that the weekly intake is more important and
you can even out during the following days to avoid fat gain.

On this page in contrary, you have examples of how much fat will be gained on a single day (“Do you gain or lose fat on
this day?”?)

Which one is true?

Thanks,
Felix

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  MAY 13, 2017 AT 14 :17 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 56668)

They are both true. The one looks at what happens on a single day, the other looks over the course of a week.

R E P LY

Felix
  MAY 15, 2017 AT 05:09 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 56701)

Is the fat really “gained” on “that day” or did you just put it that way to simplify? Thanks

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  MAY 15, 2017 AT 09:16 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 567 11)

Yes, it is gained.

R E P LY

Jennifer
APRIL 20, 2017 AT 20:50 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 56283 )

Hi how are you


I have a question im pretty new to all this and was wondering if you can help me?
My daily calorie intake is 1200

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26/1/2018 A Guide to Alcohol and Fat Loss | RippedBody.com
and i workout (bootcamp) and burn between 500-600 calories
How much alcohol would i be able to drink afterwards?
I drink low carb cider here in australia thats 131cal per drink…

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  APRIL 21, 2017 AT 16:46 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 56304)

How much alcohol would I be able to drink afterward?


And break even? 550/131.

R E P LY

Maxx
APRIL 18 , 2017 AT 03:32 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 56231)

So, as long as I am under my calories intake and never work out but I do walk 30min a day, I will lose weight?

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  APRIL 18 , 2017 AT 11:50 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 56239)

Hi Maxx, thanks for the question. If your energy requirements exceed your energy intake, you will lose weight. You can
estimate your calorie intake needs here (http://rippedbody.com/complete-diet-nutrition-set-up-guide/).

R E P LY

Chris
AUGUST 12 , 2016 AT 02:07 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 45601)

Andy, long time fan of rippedbody and LG. Just read this article because I’m having a hard time staying lean lately. I
typically have 1-2 beers 3x/week. This article makes it sound really simple. I limit my fat calories on the days I’m going to
drink. Is it really that simple? Thanks for explaining this!

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  AUGUST 12 , 2016 AT 12:47 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 45611)

Yup. Most welcome Chris.

R E P LY

James King
JULY 21, 2016 AT 03:21 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 45434)

Hi Andy
Just a quick one. From Monday morning to Friday lunch time j am very strict with my diet and I don’t drink any alcohol.
However when Friday evening comes up until Sunday lunch time I may drink several pints. I do a lot of running also to
help burn fat am I likely to bene t from this routine or am I wasting my time?

From james

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  JULY 21, 2016 AT 16:01 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 45442)

Hi James. This all depends on how it affects your energy balance of the week, and how far that puts you off of your
goals. Have a look at the nutritional hierarchy of importance in my set-up guide:
• The Complete Guide To Setting Up Your Diet (http://rippedbody.com/complete-diet-nutrition-set-up-guide/)

R E P LY

https://rippedbody.com/alcohol/ 10/13
26/1/2018 A Guide to Alcohol and Fat Loss | RippedBody.com

Tony
JULY 1, 2016 AT 01:14 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 453 04)

Hi Andrew, would be cool if you can clarify this to me:

Lets say I am bulking and on training days I’m eating 900kcal surplus including 90g fat. Lets assume protein intake is
suf cient. How much will I roughly gain fat on that day, when:

training day 1: only food, no alcohol

training day 2: 600kcal worth of carbs (150g carbs) reduced in exchange for 600kcal worth alcohol drinks

So 90g fat and 900kcal surplus on both days, but on day two some carbs are exchanged for alcohol.

Thanks!

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  JULY 1, 2016 AT 02:35 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 453 07 )

Hmm, we’re talking hypotheticals here, but I imagine it would be similar in the short term; more fat gain over the long
term with alcohol as recovery from training wouldn’t be as good.

R E P LY

Weethomas (Https://Gravatar.Com/Weethomas)
MAY 27, 2016 AT 09:45 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 44 8 96)

Hi Andy,

Loved your article. Read it all, and based on my comment date, the most recent version. Now, let me pose you a simple
math question, which I’ve cunningly drew from a life experience I anticipate happening, which, let me assure you, is
actually quite complex, because though de cit is when calories in < calories needed for the day, I need to be sure that if I
actually consume 500 less calories by the end of the day, I will still lose fat (totally blows the mind).

Thanks for your assistance in this matter

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  MAY 28 , 2016 AT 09:38 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 44912)

Were you drunk when you wrote that Thomas? You got yourself lost in a complicated sentence structure and forgot to
actually ask anything.

R E P LY

Anna
APRIL 24 , 2016 AT 18:24 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 44623 )

Hi Andy, great article! I was wondering what the best thing to eat is the morning/day after a night of (heavy) drinking. Is
it good to stay low in calories to compensate or is it good to eat much so you recover the best? And is it still good to stay
low in fats or are you only supposed to do that the day of drinking? Thank you!! Anna

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  APRIL 26 , 2016 AT 03:51 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 4463 6)

Hi Anna, thanks for the questions.


Half a lemon, just the juice, taken through the eyeball. It’s the business for waking up from a hangover.
As for the second question, the weekly calorie balance is the weekly calorie balance. I don’t really have much more to
say than what I have above on the topic.

https://rippedbody.com/alcohol/ 11/13
26/1/2018 A Guide to Alcohol and Fat Loss | RippedBody.com
R E P LY

Becky
APRIL 16 , 2016 AT 00:29 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 44468 )

Hi Andy. Been looking for a website that answers honest and doesn’t hold back comments. You are the perfect t.
Thanks for your advice!

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  APRIL 18 , 2016 AT 16:25 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 44500)

Welcome Becky, thanks for commenting.

R E P LY

Andrew
FEBRUARY 12 , 2016 AT 12:39 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 43398)

Hey Andy! Hope your’re doing well mate! I’m going for a bodybuilding competition in 2 months time and I’m already in
7 weeks dieting,got 10 more. Have a birthday party coming up,there’s going to be heaps of eating and drinking.what
shall i do? should i just starting cutting ~300kcal everyday a week before or is there another way i can minimize fat gain
but still enjoy the party? Thanks in advance

R E P LY

Joe
JANUARY 30, 2016 AT 03:53 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 4327 7 )

So do you always do a 50/50 split of the overall calories of a drink and divide one half by 4 and the other by 9?

Are all drinks equal if they come to the same amount of calories? E.g.
If one bottle of beer has 150cals and I drink that same number of cals in shots, would I be subtracting the same macros
from my overall day?
Thanks

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  JANUARY 30, 2016 AT 13:23 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 43283 )

Hi Joe, thanks for the questions.


“do you always do a 50/50 split..?”
– No, that’s just an example.
“Are all drinks equal if they come to the same amount of calories?”
– The beer in your example will contain carbs and have less alcoholic content than the shots that can count towards
your carb target for the day. You just then need to reduce the amount of alcohol calories from your carb/fat intake
allowance. Shots are good therefore if you want to get drunk on a calorie budget.

R E P LY

JoeGrant
JANUARY 23, 2016 AT 16:45 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 43 14 8)

So you’re saying if you’re in a de cit, it doesn’t matter how much you drink, you won’t gain fat? Just want to clarify once
and for all. Do you have any articles or anyone else who can attest to this?

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  JANUARY 25, 2016 AT 13:49 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 43 17 7 )

https://rippedbody.com/alcohol/ 12/13
26/1/2018 A Guide to Alcohol and Fat Loss | RippedBody.com
By the surprise in your second question I’m guessing you misunderstood. Alcohol itself has caloric value and needs to
be counted towards your calorie budget. But if you come in under calorie budget for the day then yes, that is correct.
It’s just the law of thermodynamics.

R E P LY

Colin
JANUARY 2 , 2016 AT 11:22 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 428 49)

So let’s say my daily intake is 1500kcals, and I decide to save about 900calories to try a handful of craft beers for the
night. While still eating the remaining 600kcals, keeping fat minimal. Would I still lose fat? Considering my intake is still
1500kcals?

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  JANUARY 2 , 2016 AT 17:42 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 428 52)

The calorie balance will be the same, so if you are in a calorie de cit you will lose fat.

R E P LY

Mark
OCTOBER 21, 2015 AT 07:46 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 42253 )

These comments are largely around excessive drinking. How detrimental is working in 1-2 ounces of scotch (~120 cals) a
few times per week in non training days and during reverse diet?

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  OCTOBER 21, 2015 AT 10:00 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 42257)

Mark, thanks for the question. You’ve read the article, right? Can you be more speci c?
If you read this a while back and are coming back to it freshly now, I updated it a couple of days back very heavily to
make the explanations a lot easier to understand. Anyway, let me know.

R E P LY

How To Calculate Your Leangains Macros | RippedBody.Jp


(Http://Rippedbody.Com/How-To-Calculate-Leangains-Macros/)
SEPTEMBER 12 , 2015 AT 09:02 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T- 41729)

[…] The Alcohol Guide […]

R E P LY

Mike
JUNE 8 , 2015 AT 04 :40 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T-3 9953 )

By worse effects I mean the way that beer halts the fat burning process. Does casein protein help prevent that in any
way? I’ve just heard rumors that casein protein can kind of counteract those effects or at least help continue the fat
burning process with out it coming to a complete halt.

R E P LY

Andy Morgan (Http://Rippedbody.Com)


  JUNE 9, 2015 AT 13:50 (HT TP: //RIPPEDBODY.COM/ALCOHOL /#COMME N T-3 9967 )

Thanks for clarifying Mike.

Calorie balance determines whether weight is gained or lost at the end of the day. A calorie de cit is required to burn
off fat. Adding casein to your diet when drinking will just be to add calories to the calorie balance for the day.

Alcohol is a poison. Your body will work to burn off those calories rst, always. There is no way of getting around that.
https://rippedbody.com/alcohol/ 13/13

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