HOW TO TRACK ALCOHOL
 
You’re welcome?
 
And I figured since it was the holiday season(New Year’s is right around the corner) this might be some valuable information for you!
 
Don’t track macronutrients (protein, fats, and carbs)?
 
That’s fine! Maybe you will want to start, and if not I still have some tips for you.
 
So, let’s do this…
 
Long story short alcohol is it’s own macronutrient, that when flexible dieting, we can’t track since we use calories, protein, fats, and carbs as our goal numbers.
 
And since we can’t track alcohol, the macronutrient, we use carbs and fats to track the calories from alcohol we drink.
 
First you need to decide if you want to track your alcohol as either fats, carbs, or a little of both.
 
I usually like to do fats, because I want to eat my carbs!
 
Fats contain 9 calories per gram and carbs are 4 calories per gram. When recording alcohol in MyFitnessPal or My Macros+(my choice), you would basically divide the calories in the drink by either 9(fats) or 4(carbs).
 
You can find the calories within your app, google(duh), or a site like Calorie King.
 
Here are some examples:
 
RED WINE – 5 OZ.
5oz. red wine = 129 calories
129 / 4 = 32g carb
129 / 9 = 14g fat
 
You could decide to record it ½ and ½ as 16g carb and 7g fat.
 
WHITE WINE – 5 OZ.
5oz. white wine = 121 calories
121 / 4 = 30g carb
121 / 9 = 13g fat
 
You could decide to record it ½ and ½ as 15g carb and 6.5g fat.
 
CHAMPAGNE – 5OZ.
5oz. champagne – 98cal
98 / 4 = 24.5g carb
98 / 9 = 11g fat
 
You could decide to record it ½ and ½ as 12g carb and 5.5g fat.
 
VODKA – 90 PROOF 1.5 OZ.
1 shot = 110 cals
110 / 4 = 28g carb
110 / 9 = 12g fat
 
You could decide to record it ½ and ½ as 14g carb and 6g fat.
 
TEQUILA – PETRON 1.5 OZ.
1 shot = 105 cals
105 / 4 = 26g carb
105 / 9 = 11.7g fat
 
You could decide to record it ½ and ½ as 13g carb and 5.8g fat.
 
BUD LIGHT – 12 OZ.
1 beer = 110 cals
110 / 4 = 28g carb
110 / 9 = 12g fat
 
You could decide to record it ½ and ½ as 14g carb and 6g fat.
 
So, once you know the calories of your drink, you can find the carbs or fats, and track in your food tracker.
 
I always recommend inputting how many drinks you plan to have the day before or morning of, so you can work around your alcohol calories.
 
…Because we both know you might inhale a couple drinks which will be a good amount of calories.
 
You don’t want to exceed your calorie goal, because you drank too much. Know your limit going into the occasion.
 
For me personally, I know when to stop. That is when I feel pretty good, but don’t let it get out of hand. We all know hangovers are no fun!
 
Some other tips:
 
Go liquor with low calorie sweeteners.
 
At events, do either alcohol or food, but not both if you can.
 
***You can still have a good time without the boos***
 
Eat mainly protein, and veggies, during the day to save your calories,
 
Make sure to exercise the day of to earn your fun.
 
And…
 
If you over did it, cut some calories back and eat a little less the day after!
 
I hope this helps for the next time you drink alcohol, and it allows you to stay on track with your diet and push to your goals!
 
Any questions just ask!
 
-Evan