Centuries-old traditions of consumption
alcoholic drinks firmly rooted in our culture as one
of the most effective ways to have fun,
get rid of the severity of problems or just become
a little more relaxed when communicating.
And major players in the alcohol market, quickly mastered this
interconnection, with the help of well-designed marketing moves
instilled in society a strong opinion that there is nothing better than
relax after a hard day’s work with a portion
alcohol.
But, as it has long been known, alcohol consumption exceeding
safe boundary norms (200 ml of pure ethanol for men and 130
ml – for women in one week), has a significant negative
impact on the health of the body as a whole and on the process
losing weight in particular.
Therefore, if you are determined to lose weight,
work on building muscle mass, bring your tone
body, then almost complete abandonment of alcohol-containing beverages
It will be the wisest decision for you.
In this article, we dive a little into the physiological
processes of the body and talk about the negative effects of alcohol on
the ability of a person to lose weight successfully.
Contents
So, is there a relationship between alcohol and losing weight?
What is alcohol?
It is believed that each serving of alcohol-containing drink on average
includes about 20 grams. pure ethanol, for example, a glass of wine 150
ml, a glass of strong alcohol 50 ml (vodka, whiskey, rum) or a glass
beer 330 ml. Of course, these are common points, and some
strong drinks of one series may be a little softer than
rest. For example, light beer is weaker in degrees than normal
(premium).
Go ahead: each gram of alcohol drunk carries with it about 7
calories. However, given the thermogenic effect that occurs
after drinking alcohol, due to the loss of part of the energy through
additionally dilated blood vessels total calories
grams can be considered about 5.5 (five and a half).
As a result, if you drank dinner with a small glass of beer, then you
get about 110 kcal from ethanol and about 50 to 60 kcal from
carbohydrates contained in the drink (in general, about 165). As many
and is in a glass of wine or a glass of 50 ml of stronger alcohol.
And be careful with mixed cocktails, in which besides
alcohol is actively added other high-calorie ingredients
(soda, liqueur).
Adverse effects of alcohol intake
1. Dehydration. One of the most important negative features
drinking alcohol is further dehydration of all systems
and body tissues. For example, muscles consist of more than 75% water,
therefore, insufficient amounts of muscle tissue
just evaporate before your eyes. Also, do not forget when
active training (especially heavy), you should drink almost two
times more fluid from a standard rate of 8 glasses per day.
When the body is dehydrated, it is not able to work the same
effectively, as before, the more so that lack of fluid
causes a noticeable hangover the next morning. Nutritionists
warn: if you are not able to overcome your habit,
teach yourself to drink twice as much alcohol for each serving
purified water, plus 1 liter before bedtime. 2. Accumulation
fat Although alcohol is a carbohydrate, it
does not turn into glucose at all, as most do
other carbohydrates, and immediately transformed into fatty acid,
which is very likely to be stored in the form of
fat In addition, the intake of strong drinks in one day
exercise reduces the body’s ability to burn accumulated fats
as one of the energy sources.
Consumption of any alcoholic drinks also increases your chances.
to increase the volume of visceral (deep) abdominal fat
cavities that envelops the internal organs, reduces their
functionality and becomes the cause of many serious
diseases. Primarily cardio and oncologic
directionality.
3. Lack of vitamins and minerals. Drinking alcohol significantly
depletes vitamins (A, B, C) and minerals such as
phosphorus, calcium and zinc, that is, those components that are
vital to the normal functioning of human
organism, including for the growth and maintenance of muscles.
To compensate for their possible shortage (if you already have
you know that today you can drink a little), you need to take
A pill of a good multi-vitamin complex. By the way, if you
be active in sports pay special attention to
natural protein shakes that also contain vitamins and
minerals. They can be taken just before bedtime so that
improve the recovery process of muscle fibers after exercise and
shield from their destruction.
4. Decreased testosterone. The presence of alcohol is great reduces
testosterone levels in the body and as opposed to increases
estrogen production. Characteristic of men testosterone is
most important hormone affecting quantity and quality
building muscle fibers.
A decrease in blood levels directly affects the preservation
the amount of lean body mass, strength and speed of recovery after
workouts, while raising the hormone estrogen causes
an increase in fat accumulation and contributes to additional
fluid retention. 5. Effect on glucose levels. Due to
alcohol consumption significantly reduces the volume
blood sugar, making it one of the means to increase the appetite
and causing a rapid aggravation of hunger, which often leads
to chaotic overeating.
Back in 2002, Danish scientists got interesting
results: men who additionally ordered for dinner
alcoholic beverages, ate 50% more food than if they
limited to only food.
It is also necessary to be extremely attentive to sugar patients.
diabetes who try to fight overweight and eat
alcohol. This is due to the fact that low glucose is not only
causes slow fat loss, but can also be dangerous for them
of life.
6. Inhibition of physical activity. Even a small reception
alcohol can negatively affect your level
energy and performance in the gym that will make your
the body is lethargic, and the reactions are more inhibited. It also affects
the quality of night sleep, confusing your biological rhythms, and because
hangover caused by dehydration, you can skip the planned
тренировку по сжиганию fat
As a conclusion
Any weight loss program should be based.
exclusively on three pillars: a rational diet, physical
load and full sleep.
But despite this, you can sometimes afford
enjoy your favorite alcoholic drinks if you will
stay in their safe consumption area, which we talked about in
the beginning of the article.
However, do not forget that the process of ethanol influence on
the human body is very individual, which means that in
anyone’s particular case, even a small dose of alcohol can
negatively affect the strength of motivating factors and quality
sleep.
