The 5 worst alcoholic drinks if you’re on a diet & simple swaps to save calories

SUMMER means long days, shorter nights and usually, an increase in social events and boozing. 

If you’re trying to watch your weight though, this excess alcohol could cause a problem as it can pack in a fair number of calories with zero nutritional reward. 

So how can you still go out and drink without it having too much of an impact on your waistline? 

Georgia Chilton, a nutritionist at Fresh Fitness Food shares the five worst summer drinks from an expert perspective – and what to drink instead.

Beer

A beer garden favourite – a pint of beer can be a refreshing summer drink. 

But, a pint can range anywhere between around 200 to 300 calories, depending on the type you choose, according to Georgia. 

“Opt for a lower calorie alternative if your goal is fat loss,” she says.

Swap: The no- and low-alcohol beer market is booming, with a huge range of alcohol-free beers available for a fraction of the calories.

Try Corona Extra, which contains 148 calories per bottle, Coors Light which has just 102 calories per 350ml serving, or Lucky Saint, a low alcohol alternative with just 53 calories per bottle.  

Piña colada

A beachside cocktail that’s always worthy of a photo, a Piña Colada is sadly one of the most calorific cocktails, packing in around 300 to 400 calories! 

Georgia says: “They contain coconut cream which is high in fat and calories, plus pineapple juice which quickly increases the sugar content.

“A typical serving could have over 15g of fat which is almost a fifth of a woman’s recommended intake.”

Swap: For a similar taste, try rum and coconut water with a splash of pineapple juice. 

“This option is lower in sugar and calories, it’s hydrating due to the coconut water and has fewer calories with around 150 calories per serving,” reveals Georgia.

A lighter choice that’s still sweet are alcopops, which range in calories but are around 170.

Daiquiri

Whether frozen or unfrozen, Daiquiris come in a variety of flavours.

Georgia says: “They contain around 200 to 300 calories depending on the size.

“They are often made with pre-prepared mixes which are known for being high in sugar. 

“Once again, given the high added sugar content, you’re likely to experience a quick peak and then drop in blood sugar levels, impacting your energy levels and hunger.”

Swap: Go for a classic daiquiri with fresh lime juice, a little simple syrup, and rum.

“This version contains less sugar and fewer calories, around 120 to 150 calories per serving,” says Georgia.

Or, a glass of prosecco (125ml) is only 80 calories.

Long Island ice tea

With five different types of alcohol in one drink (vodka, white rum, gin, tequila and triple sec), a Long Island Ice Tea has a very high alcohol content, which in turn, means a high calorie content.

Depending on how it’s made, one of these punchy drinks can rack up over 500 calories! 

Georgia says: “On top of the array of alcohol, a Long Island Ice Tea is then topped up with coke and syrup, both of which hugely ramp up the sugar content. 

“You’re likely to experience a quick peak and then a drop in blood sugar levels, impacting your energy levels and hunger.”

This can leave you reaching for high calorie snacks while you’re drinking, such as chips, fries and burgers.

Swap: Georgia suggests a vodka soda with a splash of coke, the diet version being best.

Georgia says: “This option is significantly lower in calories and sugar, with about 100 to 150 calories per serving.”

Espresso martini 

Relying on an espresso martini for a pick-me-up?

Although one of these caffeinated cocktails might not be the highest in terms of calorie count, containing around 200 calories per drink.

But Georgia explains that the combination of alcohol and caffeine could be a problem.

She says: “Co-ingestion of caffeine with alcohol has multiple counter-active effects, largely because alcohol is a depressant and caffeine is a stimulant. 

“These effects include fatigue and sedative effects caused by alcohol, as well as an increased feeling of alertness, which may lead to increased binge drinking.”

Oh and don’t forget that alcohol already impacts sleep quality, so combined with caffeine, it isn’t an ideal mix.

Swap: Getting the bartender to make you a cocktail exactly how you want it isn’t always out the question. Ask if a decaf version is available to mitigate the impact caffeine can have. 

Georgia says: “Also, try a sugar-free coffee syrup or use a little less syrup overall.

“This will help reduce the amount of sugar and calories, maintaining the espresso flavour with less impact on calorie intake.”

Or, go for a seltzer, such as White Claw Hard Seltzer Black Cherry – a premixed cocktail of only 95 calories.

It’s made with sparkling water, and hydration can pick you up.

Next day’s diet

A salad won’t make you slim, one night out boozing won’t make you gain weight; there will always be ups and downs. 

But, as Georgia explains, there are also a couple of things you can consider whilst you’re drinking to help mitigate the impact that booze can have on what you eat the following day. 

She says: “Drink water between alcoholic beverages to stay hydrated and reduce your overall consumption and make sure you have a nutritionally balanced meal before drinking to slow the alcohol absorption and reduce your cravings for calorific snacks whilst you’re out.”

She also suggests choosing high-quality alcoholic beverages that you genuinely enjoy instead of consuming lower-quality, cheap drinks.

“Savour the flavours of a fine wine, craft beer, or a well-crafted cocktail,” she says.

“This way, you’ll value the experience more and consume alcohol in a more meaningful way. It will also mean you probably drink less.”

You can also opt for lower-alcohol versions or no-alcohol versions of your favourite drinks.

As for the next day, plan ahead and make sure your fridge is stocked with nutritious food and meals ahead of time, to avoid you buying unhealthy, high calorie fast-food.

Georgia says: “Schedule some physical activity too. 

“I’m not suggesting you force yourself to go for a 10km run the morning after, but something gentle like a walk or some yoga will be a great way to get you moving, rather than staying on the sofa.

“Chances are you’ll feel a lot better and more energised from doing so.”