Don't let alcohol sabotage your weight loss efforts!!!

• When actively losing weight, eliminate alcohol altogether: alcohol is energy dense (high in calories) but almost completely lacking in nutrients (“empty calories”). You will end up “drinking” your calories instead of eating whole foods with fiber,nutrients and water that help fill you up when restricting calories. Alcohol can make you lose your inhibitions and encourage a more ravenous appetite, which results in consuming more calories than intended, in addition to your alcohol calories.

• When you reach your goal weight and decide to add alcohol to your diet, choose a light beer or wine over a mixed drink to keep calorie intake lower. If you prefer a mixed drink, opt for diet soda or plain soda water as a mixer. Beware of drinks made with cream or sugary liquors like Irish Cream or Kahlua.

• Alcohol counts as a carbohydrate. When you dine out use the plate model: 1/3 of your plate for protein; 1/3 for vegetables; and 1/3 for carbohydrates. And 12 ounces of beer, 1 ounce of hard liquor or 5 ounces of wine at dinner will count as your carbohydrate choice. So this means no eating the bread that’s brought to the table, ordering pasta as the main course or tiramisu for dessert, if you are choosing alcohol. Alcohol is your carbohydrate choice!

In general, moderate consumption of alcohol (one to two drinks) may be considered safe. Persons with medical and social conditions made worse by alcohol should not consume alcohol. And if you are trying to lose weight, drop the booze and pick up the weights. Nothing can come from that calorically dense, fat generating glass of wine.