The Truth About Alcohol And Weight Loss
It is known that regular, excessive consumption of alcoholic beverages can lead to additional kilograms. Here in this text, you will discover the truth about alcohol and weight loss and how alcohol actually affects body weight.
One English study showed that people who regularly drank more than 2 drinks (30 grams of alcohol) a day, got more pounds than their moderate friends per cup.
Two drinks a day does not seem to bring extra pounds and if a person has no problems with addiction, they do not pose a risk to the body.
In the media, advertisers appear daily with products that allow the development of the abdomen using simple and short exercise programs. The term abdominal (“six-pack”) refers to 6 separate abdominal muscles simple to recognize between the waistline and the pectoral bone in athletic and skinny persons.
This abdomen is in contrast to the stomach we associate with another type of “six-pack”: a pack of 6 canned beer cans bound with plastic rings.
They are located in each store, and this six-pack is rarely seen in combination with the first one. It seems that the desire for one type of “six-pack” is incompatible with the other because beer drinkers are usually fat.
That’s why most gurus of the diet have decided to omit alcohol from the diet of all those who seriously want to lose excess pounds or maintain healthy body weight.
Taking into account the national obsession with recreational drinking, nutritionists who really look at this problem have introduced a compromise solution: 1 drink per day. The reason for this is that it does not lead to increased calorie intake and that’s why it’s OK.
Calorie Value Of Alcohol
Alcohol contains 7 calories per gram, but the actual value is somewhat lower due to the thermogenic effect alcohol causes. Namely, alcohol accelerates metabolism immediately after consumption, so that the real calorie value is about 6 calories per gram.
Whether alcohol cause overweight or not is a highly debatable topic because the fate of alcohol is not to be stored as fat. In fact, less than 5% of the alcohol you consume is converted into fat. Instead, the main role of alcohol is to reduce the amount of fat your body consumes as energy.
How Alcohol Works On The Body
Already after the first drink, your body is trying to get rid of alcohol by converting it to acetaldehyde and then to acetate. These by-products with their reactivity increase oxidation throughout the body, especially in the liver.
Then a hazard warning lamp lights up in your body, and it is trying to use the mentioned by-products as a fuel.
This further implies a significant reduction in fat burning, about 75% after just 1-2 drinks, and the end of using carbohydrates for energy. So, although very few alcohols will be preserved as fat, the fats and carbohydrates that you have introduced through meals have an increased chance of increasing your body weight.
To treat these toxins, the liver uses increased amounts of certain vitamins, such as B1, B3, B6, folic acid, vitamin C, A, and K1, which also reduces the resistance and well-being of the body.
In addition, alcohol affects many processes in your brain and the processing of information in the brain. This makes us more emotional than usual. If you’ve ever experienced a “drunken logic”, you did and said things that you would not think of sober, you know what it’s all about.
Among other things, using alcohol as a source of energy, the body begins to release anti-diuretic hormone (ADH), which basically means that the urine volume increases significantly (about 100ml per 10g of alcohol).
Since the kidneys work too much, the body produces increased amounts of minerals and electrolytes, especially calcium, magnesium, copper, selenium, and manganese. They all have a very important role both in the quality of blood and in bone health, blood pressure and anti-oxidative pathways.
What many men will not care about is that alcohol affects the decrease in testosterone levels by 6.8% and an increase in aromatase levels, an enzyme that helps to convert testosterone to estrogen.
It is also known that loss of weight comes with reduced calorie intake compared to consumption. By consuming alcohol, it is easy to exceed the daily intake of calories because, in addition to being self-consuming, alcohol opens appetite to junk food and other foods that are on the forbidden list of foods.
Be moderate. Consume drinks that have fewer calories and a higher percentage of alcohol – various types of wine. Especially avoid high-calorie sweet drinks, such as liqueurs and cocktails.
Alcohol And Weight Regulation
In addition to alcohol, most drinks contain a significant proportion of the sugar that is either a natural ingredient in a drink, such as wine or appears as a cocktail ingredient, such as margaritas.
In other words, moderate alcohol consumption of up to two drinks per day has advantages because it is associated with a lower risk of death in people aged between 35 and 69 and reduces the risk of coronary heart disease.
Cardiovascular protection seems to be associated with a number of factors that include the following: increased HDL (cholesterol), increased insulin sensitivity and glucose tolerance, reduced risk of blood clotting, lowering of blood fat (triglycerides), and a possible lowering of blood pressure.
The controversial point that occurs at the time is the role of moderate drinking in weight control. Thanks to many examples of inferiority, alcohol is linked to a “beer stomach”.
However, scientific evidence confirms that responsible and moderate consumption can actually help control weight and losing it. Although the evidence is contradictory, it seems that alcohol improves the body’s ability to regulate the weight through different processes.
Alcohol And Insulin Sensitivity
A recent presentation at the American Dietetic Associations Food and Nutrition Conference and Expo talked about the relationship between alcohol consumption and body mass index (BMI) examined on a group of 1335 healthy young adults (20-38 years of age).
In it, the authors presented evidence that people who do not drink, have higher BMI than people who drink, and are more concerned with the problem of excess calories.
No significant difference in the physical activity of these control groups was observed in the study. Although these results require additional explanations, the authors did not deal with them.
All the above is consistent with other studies showing greater weight loss in diets involving moderate alcohol consumption.
The existing literature suggests many possible explanations for this phenomenon.
One note: most alcohol-related effects on weight reduction seem to be associated with the consumption of fermented beverages, such as wine and beer. Although distilled alcohol has certain positive effects on the protection of the heart, their effect on body weight has not been further explored.
The most prominent effect of alcohol is its effect on insulin sensitivity. Insulin is a hormone that creates pancreas and transmits sugar to cells. The second function of insulin is to prevent the degradation of fat and release from the fat cells and help in their storage.
As people get older, they become less and less sensitive to the effect of insulin, which causes the need to create additional amounts of this hormone. A large presence of insulin is associated with many diseases, including metabolic syndrome.
High levels of insulin induced by a reduction in insulin sensitivity lead to increased fat storage. By refocusing the previous process and improving the ability of the body to respond to insulin production, moderate drinking reduces the risk of increased fat collection and encourages the loss of redundant.
Another hormone-dependent on the effect of alcohol consumption is DHEA. This prohormone behaves as a beginner because it turns into other hormones, but it also directly influences numerous processes in the body, including those associated with breeding.
When the DHEA level falls, as in the case of excessive exercise or aging, an increase in body weight and body fat levels is observed. Moderate alcohol consumption is associated with an increase in the value of DHEA (sulfate) of 16.5%, which is another way of influencing alcohol in weight control.
In the problem of weight gain, we should start from the basic claim that it occurs when the value of existing calories exceeds the value of the consumed.
The main processes for burning calories are metabolism, thermogenesis and physical activity. Alcohol can increase thermogenesis in people who are moderately drinking. Drinkers can also notice a decrease in the value of existing calories, as alcohol consumption accelerates the microsomatic oxidation system of ethanol, a set of enzymes that eliminate alcohol without combustion as a choice of energy for the body.
One study also found that people who moderately drink are more active than other older adults. This claim is based on observation of the activity during the day, and the difference is noticeable in the days when alcohol is not consumed.
Alcohol And Weight Control
Another area of importance for the control of body fat related to alcohol consumption is angiogenesis. Angiogenesis is the term associated with the growth of new blood vessels needed for the growth and development of cells. Antiangiogenic compounds have been developed by the chemical industry to counter obesity.
First formed as an additional therapy for cancer patients who go on chemotherapy, its application has revealed that blocking the growth of new blood vessels/cells prevents the growth of existing fat stores in the body. Several antiangiogenic ingredients are present in black wine, including resveratrol, which can explain the lower percentage of cancer and heart disease in wine consumers.
However, it should be repeated that the antiangiogenic effect of wines has a minimal share of the overall effects of alcohol consumption on weight control.
Recent research has explained some processes that will be discussed in this section of the article. Hops extract, the ingredient used to brew beer, caused a weight reduction in laboratory rats.
Isohumulones, present in the hops extract, contain many ingredients that can cause fat loss.
The hops extract seems to prevent the digestion of food fat by blocking the effect of digestive enzymes, causing a lower absorption of fatty calories. Isohumulones reduce the number of fat cells in the rat, increasing insulin sensitivity and reducing blood fat (triglycerides).
In addition, isohumulones also increase lipid oxygenation (fat burning), reduce fat storage and have an antiangiogenic effect. It also activates PPAR receptors. PPAR receptors are in the focus of recent pharmaceutical research because they reduce blood fat (triglycerides) and improve insulin sensitivity and reduce appetite. It remains to determine whether similar effects will occur in humans, but initial data promises.
It seems that the year of bias and thoughts against the use of alcohol, as part of the nutrition regime of athletes, will prove to be guilty. Alcohol is not an unwanted drug because dependence on it or uncontrolled consumption is the direct cause of many deaths and accidents.
However, for a responsible drink user, who is able to control his “consumption”, alcohol has many advantages. Moderate alcohol consumption, under which I mean consuming 1 to 2 drinks a day, seems to reduce the risk of heart disease, some types of tumors, diabetes and possibly obesity.
Mechanisms “guilty” for the effects of moderate consumption of alcohol on weight reduction/control are multifactorial, IE they involve multiple processes, such as: improved insulin sensitivity, improved hormonal status (DHEA), increased physical activity, reduced PTH level (related to calcium levels), reduced aromatase activity, PPAR receptor activation, and antiangiogenic factors.
Although the individual effects of minor significance, the combined effects can have a significant positive effect on weight control over many years.
Cheers! Fitness addicts for a long time avoided the consumption of any alcohol. It seems that one or two beverages can be added to the diet daily without causing unwanted weight gain. Adult men can, therefore, toast to the effects of wine and beer on weight control, but we pray responsibly and moderately.