OnFitness Magazine - November/December 2021 - 25

25 WWW.ONFITNESSMAG.COM | VOL 22 NO 3 | 2021
ALCOHOL, THAT
CALORIE-LADEN
SABOTEUR
Millions of Americans are involved in some sort
of weight-loss effort, and sixty-five to seventyfive
percent of them continue to drink alcohol. A
vast majority of people are not counting those
calories. The simple truth is that calories from
alcohol are absorbed faster than those from any
other source.
EAT YOUR OATS!
Food with a lot of oat bran or
rolled oats in it may reduce the
risk of heart disease, declared
the FDA.
Many tests involving the
effect of oat bran on cholesterol
profile support this claim, in
that cholesterol profile
improves. But results are by far,
best, when the addition in the
diet of whole grains such as
oats, is accompanied by low-fat
eating.
There is a reason why
oatmeal is a staple in the diets
of serious strength trainers and
bodybuilders. Not only is it
tasty and a good nutrient
source, but it's high in complex
carbohydrates, which are much
needed after a grueling
workout.
Studies show that people
who include oatmeal in their
diet regularly have a lower
incidence of heart disease. The
best sources of oats are in the
form of whole oats, rather than
in processed form.
The soluble fiber in oats
can lower LDL " bad "
cholesterol, but it won't lower
the " good " HDL cholesterol.
Diabetics can benefit from
whole oats because the soluble
fiber slows up the digestion of
starch. This helps stabilize
blood sugar levels, including
after meals.
There's a lot of press about
the positive effects of oats on
heart health, but oats contain
phytochemicals that have
cancer-resistant properties.
Make it delicious by adding
whole milk to oatmeal rather
than water. Sprinkle on
cinnamon and add bits of
apple, or add berries. Some
oatmeal mixes are naturally
flavored as well.
This is not an anti-alcoholic article, but it is
time to take a closer look at what we are putting
our bodies. Although there have been studies
stating that a small amount of wine consumed
each day lowers the risk of some cancers, the
National Cancer Institute states that any alcohol
intake increases the risk of cancer. Any intake
over ten grams per day, and that risk increases
by seven percent.
When you consume alcohol, the associated
sugar is usually absorbed before it gets to your
stomach. Ethanol is absorbed quickly into our
system, along with many of the associated sugars
in the fancy cocktails many of us favor. Some
athletes will mix a small amount of alcohol with
their carbohydrates during long-duration events
to expedite the absorption of the calories.
The liver filters all alcohol, which is then
processed through the bloodstream further and
then passes through the kidneys as waste. That
path is another proof positive that it is processed
quickly. Think about how quickly you have an
overwhelming desire to use the restroom when
you're drinking.
Americans have been drinking alcohol since
the first settlers set foot on Plymouth Rock,
minus a brief period of Prohibition in the 1920s
that kept many from indulging. Years ago,
presidential candidates even solicited votes by
enticing voters with free alcohol.
It's no wonder that most of us consider
consuming alcohol a normal, accepted behavior.
It's widely sold, and so-called " blue laws "
banning the sale of alcohol on Sundays are
slowly fading away, making it that much more
accessible.
In addition, most Americans " hide " their
alcohol consumption in many ways. As fitness
professionals, we have even seen people starve
themselves all day only to slam down several
drinks at a bar after work. Then we hear, " Well,
I don't understand why I'm not losing weight. "
Let's do some calorie calculation and find out
what's happening.
Starting with the lowest calorie content of
any alcohol, vodka is sixty-five calories per
ounce. If you have to drink, this is probably the
least counterproductive way to do it. A smart
trick is to take some zero-calorie, artificially
flavored sweeteners to your favorite local pub.
The average consumption of alcohol on any
given night is roughly five hundred to fifteen
hundred calories. A margarita, for example, in a
twelve-ounce glass is six hundred and twentyeight
calories, equivalent to a loaded
cheeseburger.
That's not to say that moderate alcohol
consumption is bad for you. According to
studies published in the International Journal of
Obesity and the American Journal of Clinical
Nutrition, moderate alcohol consumption has
been shown to slightly increase metabolism.
Because of the complexities of processing
alcohol, your body burns more energy after a
drink.
One of those studies found that clients lost
slightly more weight when they paired modest
alcohol consumption (one drink per day for
women, two drinks for men) with a low-calorie
diet than others who paired a low-calorie diet
with grape juice.
Suffice it to say, those positive effects don't
stick around
when drinking
becomes
excessive.
Research is very
clear that
AMOUNT CALORIES
consuming more
than one drink
per day in women
and two in men
will result in
weight gain.
That's also true
for binge drinkers
who may not
drink every day
but who drink
heavily on regular
occasions. Z
Here is a table of the more
common liquors and wines
and their calorie contents:
ALCOHOL
Vodka ...................1 oz...........65
Scotch ..................1 oz...........66
Rum ......................1 oz...........66
Tequila .................1 oz...........68
Brandy .................1 oz...........69
Whisky ................1 oz...........69
Whiskey Sour...5 oz...........125
White Wine.......5 oz...........135
Margarita ............5 oz...........157
Screwdriver........5 oz...........180
Champagne .......1 glass......70
White Wine.......1 glass......97
Red Wine............1 glass......105
Beer .......................1 glass......110
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OnFitness Magazine - November/December 2021

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