Best and Worst Alcoholic Drinks for Losing Weight

8 Best and Worst Types of Alcohol for Weight Loss

When you're trying to lose weight, alcohol is often the first thing to get cut from your diet. But not all alcoholic beverages are created equal when it comes to your waistline. Some options are significantly more calorie-laden than others, so choosing carefully may help limit weight gain.

To get expert advice, we asked registered dietitians about the best and worst alcoholic drinks if you're watching your weight. While abstaining completely is ideal, these picks can help you make smarter choices when you do imbibe.

Worst Alcoholic Drinks for Weight Loss

If slimming down is your goal, here are some cocktails you'll want to avoid or limit:

Long Island Iced Tea

Calories: 780

This classic highball cocktail packs nearly 800 calories into one glass. A Long Island iced tea combines vodka, light rum, gin, tequila, triple sec, sweet and sour mix and Coke. With minimal mixer, it's extremely boozy and sweet. Save this spirited drink for special occasions only if you're watching your weight.

Margarita

Calories: 168-850+

Margaritas range widely in their calorie counts, with size, ingredients and garnishes determining the totals. An 8-ounce restaurant-style frozen margarita can clock in at over 500 calories. A 3-ounce version with 100% agave tequila, orange liqueur and fresh lime juice will be closer to 168 calories. Stick to this lighter standard, avoid sugary mixes and watch your portion size.

Craft Beer

Calories: 150-350+

The calorie counts of craft beers run the gamut based on the alcohol content and added ingredients. Some imperial stouts, double IPAs and barrel-aged beers can contain over 300 calories for a 12-ounce pour. Lighter brews like pale ales and pilsners tend to range from 100-200 calories. Moderating your intake to 1-2 beers can help cut the calorie load.

Mudslide

Calories: 340

A mudslide combines vodka, coffee liqueur and Irish cream over ice for a decadent, dessert-like sipper. The generous dairy content from the liqueurs adds calories and fat. Make this an occasional treat or swap in freshly brewed coffee for a skinny "mudslide" with around 160 calories.

Pia Colada

Calories: 490

Made with rum, coconut cream and pineapple juice, a standard pia colada packs a whopping 490 calories. Light coconut milk can lighten it up slightly, but the tropical cocktail remains high-calorie. You can also request it with just 1.5 ounces of rum and extra pineapple juice to cut the thick texture and calorie density.

Better Alcoholic Drinks for Weight Loss

If you are watching your weight but still want to imbibe, these options are lighter calorie choices:

Dry Wine

Calories: 120-125 per 5 ounces

Wine lovers rejoice! 5 ounces of dry red or white wine contains about 120-125 calories. Dry wines like Pinot Grigio, Sauvignon Blanc, Merlot and Cabernet are lighter than sweet wines. Stick to a 5-ounce pour, and avoid pairing it with sweet mixers that can tack on calories.

Vodka Soda

Calories: 96 per 1.5 oz vodka + 5 oz soda

With just 96 calories for a standard 1.5 ounce shot plus 5 ounces of soda, this simple highball is a diet-friendly choice. Flavored sodas like lemon-lime can add variety, or a spritz of cranberry or lime juice. Skip sugary mixers like tonic or juice to keep calories minimal.

Whiskey on the Rocks

Calories: 105 per 1.5 ounces

Enjoy your whiskey without extra calories by sipping it over ice. A typical 1.5-ounce pour of Irish, rye or bourbon whiskey contains around 105 calories. Adding a splash of water can help open up the flavors and make a whiskey on the rocks an anytime drink.

Tequila Shot

Calories: 63 per 1 ounce

Sipped neat in a tiny glass, a 1-ounce shot of 100% agave silver tequila contains only 63 calories - one of the lightest alcohol options. Skip the salt and sugary chaser to keep it calorie-conscious. Just don't turn it into a round of multiple shots, which can quickly accumulate empty calories.

Light Beer

Calories: 100 per 12 ounces

Opt for a domestic light lager and you can enjoy a beer with your buddies while limiting calorie intake. Many light beers like Coors Light, Michelob Ultra and Busch Light contain around 100 calories for a 12-ounce bottle or can. For craft lovers, seek out "session" style beers that are lower in alcohol and lighter in body.

Spritzer

Calories: 100-150 per 8-12 oz

For a fizzy, fruity cocktail, you can't go wrong with a spritzer. Combine 3-4 ounces of dry white wine with equal parts club soda or seltzer. Add lemon, lime, orange slices or a splash of 100% fruit juice for flavor. The result is a tall, refreshing drink under 150 calories.

Bloody Mary

Calories: 100-150 per 8-12 ounces

Give your morning "hair of the dog" a nutritional boost with a veggie-packed Bloody Mary. Go light on the vodka and heavy on the tomato juice, then add in all your favorite fresh garnishes. Celery, olives, cucumbers, radishes, lemon and lime all boost the nutrition without adding lots of calories.

Tips for Drinking Alcohol Without Gaining Weight

In addition to drink choice, here are some tips to follow when drinking alcohol while managing your weight:

• Eat a protein-rich meal before drinking to slow absorption.
• Alternate each alcoholic drink with a glass of water to cut total calories.
• Avoid sugary mixers, juices and sodas which add excess sugar and calories.
• Measure your pour to keep it moderate - 1.5 oz spirits, 5 oz wine, 12 oz beer.
• Avoid beer and mixed drinks that use high-calorie ingredients like cream, coconut milk, and chocolate.
• Skip late-night drinking, which impairs judgement around food choices.

The bottom line is that less is more when it comes to alcohol and weight loss. Keep your drinking occasional, measured and paired with low-calorie mixers for the best results. But don't rely on alcohol as your main source of calories, as that could impact overall nutrition.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.