It is totally possible to drink alcohol and still stay on track – The key is moderation!
How to drink alcohol and still stay on track:
Important to know: Proteins and carbohydrates have 4 calories per gram, fats have 9 calories per gram – Alcohol has 7 calories per gram.
There’s a couple ways you can still drink alcohol and stay on track:
1) If you watch what you eat, but don’t track your macros:
If you know you are going out for a couple beverages, I would recommend keeping protein calories roughly the same, lower fat calories slightly and manipulate carbohydrates depending on how much you plan on drinking.
You can also try to eat limit the amount of dietary fat you consume with the alcohol. This might mean that you consume a filling nutrient dense meal before you start drinking and practice self control around the chips and dips that are put out on the table at your get together to snack on. Alcohol by itself isn’t stored as body fat, but it blocks fat oxidation. This means, it can accelerate the rate at which your body stores dietary fat as body fat.
2) If you track your macros:
You can keep protein calories roughly the same, lower fat calories slightly and manipulate carbohydrates depending on how much you plan on drinking OR you can divide the total calorie content of the drink by 4 if you want to count it as carbohydrates or 9 if you want to count it as fat.
Example: If your 6oz glass of wine has 115 calories –
115/4 = You can count as roughly 29 grams of your Carbohydrate intake for the day.
115/9 = You can count as roughly 13 grams of your Fat intake for the day.
3) What I personally do: If I know I am going out for dinner/drinks, I will up the intensity of my workout that day by either increasing training volume or add in a HIIT session (Exercise that uses more oxygen burns more calories). I never count calories, but it makes me feel better knowing that I got an intense training session in. I enjoy the night out with good company, and get right back on track the next day!
Important to remember: Consistency is everything! Don’t let one night, one bad meal or a couple drinks derail your progress!