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  • How I track alcohol when I diet: 🍸

When it comes to calories, alcohol has 7 calories per 1 gram. This is very dense especially compared to the main macronutrients:

1 gram of carbohydrate = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
1 gram of pure alcohol = 7 calories

To track alcohol, we will be allocating these calories to carbs and/or fats. Never substitute alcohol for protein (because that’s just cheating). IMPORTANT: If you are using a “mix” in your drink that has carbs or fat in it track that first. Then with the calories left over from the alcohol, do the math:

Track as carb: Take the total amount of calories in your alcoholic beverage and divide by 4.

Track as fat: Take the total amount of calories in your alcoholic beverage and divide by 9.

Or split between the two.

Example: if a drink has 200 calories you could track as:

Carbs 200/4 = 50 grams of carbs
Fats 200/9= 22.2 grams of fat
Both 100/4= 25 grams of carbs + 100/9= 11.1 grams of fats

Since I drink vodka soda, I track as follows: one vodka shot is 72 calories = 8.2g carbs and 3.8g fat

Also note: I rarely drink, just on vacations and special occasions. This is not to be recommended on a daily basis - balance.
  • How I track alcohol when I diet: 🍸

    When it comes to calories, alcohol has 7 calories per 1 gram. This is very dense especially compared to the main macronutrients:

    1 gram of carbohydrate = 4 calories
    1 gram of protein = 4 calories
    1 gram of fat = 9 calories
    1 gram of pure alcohol = 7 calories

    To track alcohol, we will be allocating these calories to carbs and/or fats. Never substitute alcohol for protein (because that’s just cheating). IMPORTANT: If you are using a “mix” in your drink that has carbs or fat in it track that first. Then with the calories left over from the alcohol, do the math:

    Track as carb: Take the total amount of calories in your alcoholic beverage and divide by 4.

    Track as fat: Take the total amount of calories in your alcoholic beverage and divide by 9.

    Or split between the two.

    Example: if a drink has 200 calories you could track as:

    Carbs 200/4 = 50 grams of carbs
    Fats 200/9= 22.2 grams of fat
    Both 100/4= 25 grams of carbs + 100/9= 11.1 grams of fats

    Since I drink vodka soda, I track as follows: one vodka shot is 72 calories = 8.2g carbs and 3.8g fat

    Also note: I rarely drink, just on vacations and special occasions. This is not to be recommended on a daily basis - balance.
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