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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Maria
Maria
May 13, 2020 06:28

Seems like you are saying a LOW fat diet is best for weight loss.. Is that true? I thought that was very 90s and the keto movement has now taught us that high fat doesn’t cause weight gain. Im very confused. Alcohol or no, is low fat best for weight loss? Or only low fat on drinking days?

Aidan
Aidan
April 11, 2020 15:36

I know there’s lots of debate on whether we actually use 7kcal/gram as energy as some of it is potentially never fully metabolised and excreted before we can use it as energy….I know counting all of the alcohol calories is a good factor of safety and good practise….any thoughts of all your experiences in this with client feedback?

John
John
January 14, 2020 07:59

Hey Andy could elaborate a bit on “ When you are bulking, you’ll gain more fat that you otherwise would have.”?

Say you’re normally bulking normally on a surplus of +200 calories. If your calories are the same but you have a few beers that day (reducing carbs/fats but still remaining in the 200 surplus) why would you gain more fat than you otherwise would have and not just the same amount? Just any muscle building blunting effect the alcohol causes, so still same amount of tissue gain due to same surplus but just higher ratio of fat vs muscle?

Thanks, John

Ashish
Ashish
September 9, 2019 01:05

I am following diet properly from 4 month and I’m going for a trip and will sure drink alcohol does that 1 day of alcohol is bad for weight loss

Sidharth
Sidharth
September 3, 2019 15:03

For the day I am in deficit of 1000 kcal and at night I drink 500kcal alcohol and 500 kcal food. Would I be gaining weight ?

Mattias D.
Mattias D.
July 20, 2019 00:37

Hi,

Very nice article! Got some questions:

1. So carbs and protein won’t be stored as fat and carbs will be burned by the muscles, correct? How will the protein then leave the body?
2. This article only talks about being on a diet. What if we’re in a gaining phase?
3. Just read The Muscle and Strength Nutrition Pyramid and was wondering, if I should avoid weighing my self in the morning after a night out due to being dehydrated? Should it be avoided, and how many days after until I can start weighing again?

All my questions are regarding binge drinking.

Thanks.

Mattias
Mattias
July 23, 2019 02:31
Reply to  Andy Morgan

Thanks for the answer!

Regarding question 2: But how should we approach binge drinking when we’re in a gaining phase with a 500 surplus? Should we still eat after this 500 surplus caloric intake or go lower? And what about each macro intake this day? And how come the fat we eat this day is stored and not on any other day in the gaining phase?

Sam
Sam
January 24, 2019 22:10

I was 96 kg I was drinking lots of beer then I started gym cardio and swimming every day and I totally stopped all high carb food and beer I lost 12kgs within 40 days but I was regularly drinking 3 shots of vodka with ice and water almost every night

Sebastian
Sebastian
December 6, 2018 13:07

Thank you, that was very informative and well written article!
I think I will visit your blog/page more often!

Josh
Josh
November 29, 2018 23:50

Hi,

I have a question about the advice to keep fat intake very low on days when drinking a lot. I’ve seen this in other places as well (e.g. Menno Henselman and Martin Berkhan) but I’ve never seen an explanation of why this is so. Given that your total energy balance determines your weight gain/loss, how is this affected by the fat/carb ratio in the presence of large amounts of alcohol?

For example if I consume 2500 total calories on a heavy drinking day of which 100g is pure alcohol (700 kcals) and 180g is protein (720 kcals), that leaves me 1,080 to consume as carbs and/or fat. If my TDEE is normally 2,000 kcals, surely there is an excess 500 kcals that must be stored somewhere regardless of how much fat I take in?

However, the claim is that we can avoid fat loss by making the 1,080 kcals almost all from carbs…so what happens to the excess 500 kcals in this case? Are you saying it gets excreted…or does your energy expenditure ramp up instead (maybe thermal effect or something) to burn it off even though you’re not doing any extra exercise?

(For non-surplus scenarios (either maintenance or deficit), it’s also not clear why the fat/carb ratio would matter).

Thanks in advance.

Josh
Josh
December 3, 2018 23:20
Reply to  Andy Morgan

Thanks for the reply. (Realised after I sent the question that you had already covered this scenario in question 3 in the quiz section so apologies for repeating it).

But, I still don’t get what happens to the excess carbs, if they cannot be converted to fat when the surplus is only temporary. Do they get stored (by the liver?) or excreted out in your urine or something? Because if it’s stored somewhere, it will presumably be released and mean you burn less fat over the next few days (unless calories are adjusted down)…
Thanks again.

Josh
Josh
December 5, 2018 00:11
Reply to  Andy Morgan

Thanks, that makes sense. I guess the corollary is that in the following day or days, you will have to reduce your net calorie intake by the same amount as the surplus on the drinking day. Otherwise, the energy stored as glycogen on the drinking day will be burned off preferentially, resulting in more of your fat intake on those following days being deposited as body fat. (If you try to prevent this by keeping fat super low without a drop in total calories, I’m thinking eventually the de Novo lipogenesis will ramp up to convert the stored carbs to fat).

So in other words, it seems the body fat that you gain or lose over a multi-day period that includes the binge drinking day will depend entirely on your net energy expenditure over all of those days, and the particular fat intake on the binge drinking day is thus irrelevant.

Rose
Rose
December 19, 2018 15:21
Reply to  Josh

My understanding is that excess carbs are burned off as heat through dietary thermogenesis rather than fat because storing them as fat costs the body more than it is worth. In some cases, such as slamming mad high fructose corn syrup, the body does convert the carbs to fat because it’s the only way it can handle it (de novo lipogenesis, as mentioned below). Fat is easily stored as fat. Carbs have the reputation then, for being fattening for two reasons: 1. When combined with fat, they contribute to more efficient fat storage. and 2. ketogenic-based diets burn fat by eliminating carbs and forcing the body to use fat only rather than glucose and fat for fuel. Outside of intoxication, the body is always burning a concentration of stored fat and glucose. So, if you are in a very low-fat, high-carb diet, you would burn your fat and vice-versa. This is just my understanding based on watching a million youtube videos, so take that with a grain of salt! Based on all that I’ve seen/read, I actually think a high carb/low fat diet is healthier and easier for me to maintain, and I’ve had better results with it. My downfall is alcohol, which is why I am on reading this article, lol! I think this article is quite good, by the way.

Dr Blair Adams
Dr Blair Adams
November 29, 2018 09:34

Hi Andy;
Love the Brit pub slant – “pissed enough to think she’s pretty but not enough to fall over”
But then; I’ve only been to Brit pubs for lunch.
Could you do something on how much alcohol inhibits muscle building?
It isn’t just calories.
How much do we reduce our muscle building by drinking?
Reduce by 50%? 25%? 15%?
If it’s 50% I’m done….15%.. well; let ‘er rip yeah?
Dr. B

Sarah
Sarah
October 30, 2018 15:29

Hi Andy
I don’t have a question, I just really wanted to thank you for this article! I’m doing an “Eight Week Challenge” at my gym with a trainer with no nutrition qualifications whatsoever making weird recommendations and just talking nonsense, like the “your liver won’t burn any fat and won’t be able to do anything if you have any toxins” while drinking a monster energy drink and vaping…..
Thank you for being a voice of science and reason!!

Monica
Monica
October 29, 2018 11:12

I’ve been able to loose 100 lbs by counting calories and doing my best ro keep the correct balance. My girlfriend just hired a personal trainer that told her drinking alcohol can decrease your metabolism for 2 weeks. With Everything I know and have read over the years I just cannot understand that alcohol would do this for up to 2 weeks! Am I missing something… I work really hard all week to keep my calories in check for a good deficit and tend to relax a little on the weekends-within reason, what are your thoughts, am I missing something or is this trainer totally wrong ? Thank you for help

Grace
Grace
October 9, 2018 22:15

Hi, I have been told that you cannot burn fat for up to 3 days after drinking alcohol. Is this correct?

Anna
Anna
April 4, 2019 02:16
Reply to  Andy Morgan

I heard the same thing doing herbal life and they told me not to drink at all and I’m doing good on my diet but that part is so discouraging I like to drink once in a while on the weekend and I don’t want to give up on my diet if it is going to make me bored going out with my friends all sober lol #young24yearold

Francis
Francis
October 8, 2018 08:20

I saw one man taking alcohol every day so I ask him why,he told me that someone advise him to be taking it everyday that it will help him to lost fat content of his body. Is the man right?

Robban
Robban
October 3, 2018 06:33

Hi.
Thank you for the article, very informative.
I have a wedding coming up, i am currently dieting with an allowed calorie intake of 1500kcal. Do i understand correctly that if i will drink i.e (6 wiskeys) 600 kcal, i should limit the food i take that day to 900kcal? Then in the end of the day my body will see the same amount of calories (although not the same nutrition) but at least will mitigate the drinking of that day?

Joe
Joe
October 1, 2018 23:53

Very informative, I’d love to drink diet coke in my drink but unfortunately everytime I have tried, the next morning I get a sugar hypo and it’s not a good feeling, feel out of it.
Only with original coke this does not happen, been tested for diabetes and I was fine.
It’s crap because it’s hampering my cut and hampering my social life.

Bob
Bob
September 10, 2018 22:44

I have tried every diet and I seem to be failing. I don’t gain and I don’t lose. I am 47 about to be 48, 238 lbs at 5′ 10″. I have been dieting for at least a year with no success. It also makes it hard when my wife and kids just eat anything although I do stick to my plan fairly good. I eat 2000 calories a day give or take 100 calories. At this point I am eating very low carbs and I stop eating by 8pm and wont eat until noon (IF). I drink on weekends Vodka and soda. Is cutting carbs bad or what. There is so much controversial info about carbs and fasting. Who is right and what should I follow considering everyone says they are professionals and their way is the right way.
Thank you

HR
HR
August 17, 2018 22:24

Andy,

I just finished reading your eBook (complete guide to setting up your diet) and that was the most lucid, well-written discussion on how to establish diet parameters that I have seen yet, and I have read extensively on this subject.

Thanks!

Rick
Rick
July 17, 2018 08:36

Hello Sir.

I’d really like a no-judgement answer to this question, I realize It’s alarming.

I am in the military and I’m looking to cut down. I regularly fill a glass with just straight vodka and chug it. Probably a red solo cup almost filled up. I do this twice in a night, probably two or three times a week. Am I completely destroying my progress?

Derk west
Derk west
June 20, 2018 04:41

Hi I’m currently on a diet and walking every night and so far I’ve lost 23 lbs. Every Saturday me and my wife have friends over and we drink and have a good time and I’m not looking to change that but I would like to know I’m not ruining my progress for the week by doing so. I don’t eat much and only healthy food before I drink and I drink only whiskey on the rocks is that ok? Or can that hurt what I’ve done for the week?

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