Perhaps one of the reasons you've invested in yourself by doing this 21 day challenge is because you've been intrigued at the idea that you don't have to give up the foods you love, but can still attain the body composition you desire.
Casual drinks might just fit this category.
How do you make alcohol fit following IIFYM?
1g fat = 9 calories
1g alcohol = 7 calories.
1g carbs = 4 calories
1g protein = 4 calories
I will start with this firm warning: drinking will severely limit the amount of food you can eat in a day, will leave you hungry, take away from your muscle gains, and has little-to-no nutritional benefits
That being said, I love wine.
Alcohol is it's own "macro.". For every 1g of alcohol, that is 7 calories. In order to make it "fit" using your specific macro numbers, you must divide the total caloric content of the beverage by the macro you intend to use - fats or carbs.
Example: 1 shot of Crown Royal
1 shot = 1 oz = 64 calories
64/ 4 carbohydrate grams = 16grams
64/9 fat grams = 7.1grams
So in this case 1shot of crown royal means that you should take away 16grams taken from your daily allocation of carbohydrates or take away 7g from your daily allocation of fat grams.
Another example: 1 pint (16oz) of Guinness has 210 calories.
210/ 4 = 52.5g of carbohydrates
210/9 = 23.3g of fat
So we get 53 grams of carbs or 23 grams of fat.
These can add up quickly so you'll definitely want to plan ahead, and pre-enter these into whatever tracking app you use. Eat accordingly throughout the day.
Yes, there's some time and effort involved in order to become a pro at eating this way. The time will pass anyways. Sometimes, in order to get what you want, you have to sacrifice some things. I've armed you with the tools to be successful in this capacity, but alcohol may be one of those things that does need to be sacrificed. The call is yours - what works for your lifestyle and your goals?
Dr. Alli Cain
P.S. Look, I am in no way advocating for drinking, or for choosing a life of junk food. I am however, advocating for a sustainable lifestyle where we can afford to have the treats we desire without going off the rails. Food is scary for so many people. I want to help people gain a better perspective on how to eat for longevity. We all want to look good, to feel good, to perform well and to set and achieve goals. This blog post should not be read in isolation, and if you're truly looking to make a change you need to understand the importance of good quality foods, micronutrients, hydration and the role it plays in the body.