It's Saturday so I thought alcohol would be an appropriate topic for the day 🙆🏼 alcohol in low to moderate amounts doesn't have negative effects on body composition, if calories are controlled. You can still have a few drinks while reaching your fitness goals! If you are having larger amounts of alcohol, that is when it is going to impact body composition because it reduces muscle protein synthesis. Another reason it effects body composition is because of the calories. Even with a lighter alcohol, it still adds up quickly. If you're really trying to be careful and want to track your alcohol into macros, there is a way to do this. Alcohol has about 7 calories per gram, so there isn't a way to perfectly track it into your macros. (carbs and protein have 4 cals per gram, fat has 9 cals per gram. But there are a few steps you can take to estimate them so you can still make progress: .
1. Figure out the number of calories in the drink you are consuming . .
2. If you are counting your alcohol calories as carbs, divide the number of alcohol calories by 4. This will roughly determine the grams of carbs you would be using up. For example, if your drink is 200 calories, you would divide it by 4 meaning that would be 50 g of carbs. If you wanted to use up fat macros instead, you would divide the calories of the drink (200) by 9 which is 22g of fat. .
I'm not saying you have to do this every time you drink, it's really up to you! But this is a method that works if having a few drinks in moderation is something you do a little more frequently but still want to reach your goals 😊