by SUMMER means long days, shorter nights and usually, an increase in social events and drinking.
If you’re trying to watch your weight, however, this excess alcohol can be a problem as it can pack a fair number of calories with zero nutritional reward.
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So how can you still go out and drink without it having too much of an impact on your waistline?
Georgia Chilton, nutritionist at Fresh Fitness Food shares the experts’ five worst summer drinks – and what to drink instead.
Beer
A beer garden is your favorite – a pint of beer can be a refreshing summer drink.
But, a pint can be between 200 and 300 calories, depending on the type you choose, according to Georgia.
“Choose a lower calorie alternative if your goal is fat loss,” she says.
Swap: The alcohol-free 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 has 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.
Pina colada
Always a photo-worthy beachside cocktail, the Pina Colada is sadly one of the most calorific cocktails, packing between 300 and 400 calories!
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Georgia says: “They contain coconut cream which is high in fat and calories, as well as pineapple juice which quickly increases the sugar content.
“A typical serving can have over 15g of fat, which is almost a fifth of the recommended intake for women.”
Swap: For a similar flavor, try rum and coconut water with a splash of pineapple juice.
“This option is lower in sugar and calories, it is hydrating because of the coconut water and has fewer calories with about 150 calories per serving,” reveals Georgia.
A lighter yet sweet option are alcopops, which range in calories at only around 170 per person.
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Daiquiri
Whether frozen or unfrozen, Daiquiris come in a variety of flavors.
Georgia says: “They’re around 200 to 300 calories depending on the size.
“They are often made with pre-made mixes that are notorious for being high in sugar.
“Again, because of the high added sugar content, you’re likely to experience a rapid peak and then drop in blood sugar levels, which affects your energy levels and your hunger.”
Swap: Go for a classic daiquiri with fresh lime juice, a little simple syrup, and rum.
“This version has less sugar and fewer calories, about 120 to 150 calories per serving,” says Georgia.
Alternatively, a glass of prosecco (125ml) has just 80 calories.
Long Island iced tea
With five different types of alcohol in one drink (vodka, white rum, gin, tequila and triple shot), Long Island Ice Tea has a very high alcohol content, which means a high calorie content.
Depending on how it’s made, one of these amazing drinks can pack in over 500 calories!
Georgia says: “On top of the alcohol range, the Long Island Iced Tea is topped with coke and syrup, both of which increase the sugar content massively.
“You’re likely to have a quick peak and then drop in blood sugar levels, which affects your energy levels and your hunger.”
This may leave you with high-calorie snacks while you drink, such as chips, fries and burgers.
Swap: Georgia recommends a vodka soda with a splash of coke, and the diet version is best.
Georgia says: “This option is much lower in calories and sugar, with about 100 to 150 calories per serving.”
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Espresso martinis
Relying on an espresso martini for a pick me up?
Although one of these caffeinated cocktails may not be the highest in terms of calorie count, there are around 200 calories per drink.
But Georgia explains that the combination of alcohol and caffeine can be a problem.
She says: “Combining caffeine with alcohol has multiple counter-productive effects, mainly because both alcohol and caffeine are stimulants.
“These effects include fatigue and the sedative effects of alcohol, as well as feeling more alert, which can lead to increased binge drinking.”
Oh and don’t forget that alcohol already affects the quality of sleep, so together with caffeine, it’s not an ideal combination.
Swap: Asking the bartender to make you a cocktail exactly how you want it is not always the case. Ask if a decaf version is available to moderate the effects of caffeine.
Georgia says: “Also, try sugar-free coffee syrup or use a little less syrup overall.
“This will help reduce the amount of sugar and calories, maintaining the taste of espresso with less impact on calorie intake.”
Or, go for a seltzer, such as White Claw Hard Seltzer Black Cherry – a pre-mixed cocktail that’s only 95 calories.
It’s made with sparkling water, and hydration can pick you up.
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diet the next day
A salad won’t make you slim, a night out won’t make you gain weight; there will always be ups and downs.
But, as Georgia explains, there are a few things you can consider when you’re drinking to help mitigate the effect a drink can have on what you eat the next day.
She says: “Drink water between alcoholic drinks to stay hydrated and reduce your overall consumption and make sure you have a balanced nutritious meal before you drink to slow the absorption of alcohol and reduce your desire for caloric snacks when you’re out.”
She also recommends choosing quality alcoholic drinks that you actually enjoy rather than consuming cheap, lower quality drinks.
“Taste the flavors of fine wine, craft beer, or well-crafted cocktails,” she says.
“This way, you’ll appreciate the experience more and drink alcohol more meaningfully. It will also mean you are likely to drink less.”
You can also opt for lower alcohol or alcohol-free versions of your favorite drinks.
Amazing hangover cures
If you wake up with a groggy head and aching body from a day or night on the drink, you need to nourish your body to help it regain strength.
Unhealthy high-calorie foods can discourage you from your weight loss efforts as well as make the pot worse.
Shona Wilkinson, Nutritionist at Dr.Vegan says: “Too much alcohol damages your liver. To detoxify your liver and relieve bad hangover symptoms like nausea, headaches and dehydration, try some of the ingredients below.”
Onions and garlic
Both of these foods contain a nutrient called sulphur, according to Shona, which is essential in liver detoxification.
“Toxins in the body essentially bind to the sulfur and are then excreted from the body.”
Lemon skin
Adding some lemon peel to a glass of water or shaving some on your food may help ease some of the hangover symptoms.
Shona says: “Lemon peel contains a substance called limonene, which helps your body detoxify itself by removing carcinogens from the body.
“There is research suggesting that lemon peel may offer an effective solution to migraines and headaches, as it is an excellent source of Vitamin C.”
Grapefruit
The substance is naringin in grapefruits, which helps to protect the liver from all kinds of damage.
Shona says: “There are a lot of medications out there that don’t mix too well with grapefruit, though, so check with your GP before adding too much grapefruit to your diet if you’re on any prescribed medications.”
Pickle juice
An odd one, but pickle juice is packed with electrolytes like sodium and potassium, which Shona says are essential in many of the body’s vital processes.
She says: “Electrolytes help keep us hydrated by controlling the amount of water in our cells to ensure they can function properly.
“If you’re hungry, it’s the perfect medicine.”
As for the next day, plan ahead and make sure your fridge is stocked with nutritious food and meals ahead of time, so you don’t buy unhealthy, high-calorie fast food.
Georgia says: “Also plan some physical activity.
“I’m not suggesting you force yourself to go for a 10km run the morning after, but something gentle like a walk or yoga is a great way to get you moving, rather than staying on the sofa.
“You’re likely to feel a lot better and have more energy doing that.”
