Can I drink Alcohol on a diet?

I’m often asked by people wanting to lose fat, “Can I still have a glass a wine a day?”

The answer is the less the better, none is best. Alcohol is calories and actually closer to fat calories in levels. Carbs are 4cals/gram while alcohol is 7cals/gram, that is just a bit less than fat which is 9cals/gram. Alcohol is also very high glycemic.

I have seen people plateau on their fat loss journeys, by keeping alcohol like wine in their diet on weekends. Even 2-3 glasses on a weekend has a significant impact on obese people that are trying to lose fat. The higher your bodyfat, the more strict you have to be on your diet. By strict, I mean 100% compliant and consistent. You can still eat a wide variety of foods but you need to choose the right foods.

Alcohol, should not be part of your nutrition plan, unless your body is in a fat burning physiological state and its a special occasion. Even though these occasions should be limited.

Rob Lagana

Coach and Founder at Lagana Fitness
Coach Rob Lagana, Fitness Coach, Elite Nutritionist, and Stress Reduction Therapist

Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.

Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.


Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.

Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.

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