How To Drink Alcohol Without Getting Fat

How To Drink Alcohol Without Getting Fat

Drinking alcohol can be extremely healthy.

Studies have shown that moderate drinking makes you livelive longerthan non-drinkers and helps with everything from depression to cancerand cardiovascular disease. Moderate drinkers even weigh less than than non drinkers!

The only problem is, lets face it: who drinks moderately? Sensible people do, granted, but most people just binge drink on the weekend.

And I’m not passing moral judgement because, although regularly partying into the twilight hours isn’t necessarily great for our health (or waist line), it kind of brings to mind feelings best expressed by that famous quote:

“You can live to be a hundred if you give up all the things that make you want to live to be a hundred.” – Woody Allen

But here’s an idea. What if you could live to be a hundred and do all the things that make to wantto live to be a hundred too? Well, that’s where Lifehack comes in.

The following guide, if applied on days that you consume alcohol, will help you minimize the negative side effects, namely weight gain and the host of metabolic disorders that accompany it.


Why Does Binge Drinking Make Us Fat?

Alchohol, contains 7.1 calories per gram.

If you didn’t know this, it’s not because you’re ignorant. It’s never listed on the nutritional label.Think that a low fat, low carb diet coke and vodka has no calories? Think again.But don’t worry, there’s a silver lining. The calories from alcohol don’t actually store as body fat.

You’re body places consumed alcohol high on its metabolic priority list (it is a poison after all) and while this helps sober us up in time for work the next day, it has an unfortunate drawback.

Consuming alcohol shuts down the regular fat burning processes going on in our body. So on the days that we drink, the food that we eat is much more likely to be stored as body fat. Not such a silver lining after all—unless you follow this guide of course.

Alcohol Damage Control Guide

Here’s the deal.

Follow these 4 steps for the entirety of the days that you drink. That means you should do it even before you start drinking. If you do this, you don’t have to worry whatsoever about the amount of alcohol you consume with regards to weight gain, cause you won’t gain any.

But of course, there are other health risks associated with acute excessive alcohol consumption, so by all means have fun, but know your limits.


1. Eat unlimited lean protein.

chicken breast on a plate

    Protein is the most satiating macronutrient, so it’ll keep your cravings at bay throughout the day. It also has a TEF of 20-30% meaning that 20-30% of the calories contained in protein are used up just in your body’s processing of them.

    You don’t need to hold back here. Eat as much as you like, but it has to be lean! Some good examples are: turkey, grilled chicken, cottage cheese, tuna, and protein powder.

    2. Eat unlimited green vegetables.

    Head of Broccoli

      You’ll need to keep your carbohydrate and fat intake low on the days you drink. But it’s important that you get your micronutrients and fiber in. Green vegetables are the perfect food for this job. They’re low in calories and high in fiber. This will help you stay satiated throughout the day and regulate blood sugar swings.

      You don’t want to eat 20 huge plates of veg (who does that?) because the small amount of carbs would add up; instead, just put a big serving alongside each portion of meat/protein you eat and you’ll be good to go.

      A few smart, good choices are: spinach, kale, broccoli, cabbage and sprouts. Throw some spices on for flavor.


      3. Drink low carb alcohol.

      three glasses of wine

        If beer is your poison of choice, then things get a little more complicated. There’s about 1,600 calories in 8 pints of beer. That’s about the same as a 14 inch thick crust pizza, but no where near as filling.

        You can get away with this if you do weight training earlier that day. But if you’re not actively trying to gain muscle mass, then you’ll have to limit your drinking to once a week and stick to a strict diet for the remainder of it. Of course if you drink a bottle or two here and there, which would be classed asmoderate,then you don’t need to worry about it.

        The best sources of low carb alcohol are:

        Spirits like vodka, gin, and clear rum combined with a zero calorie mixer such as diet coke would be ideal. Dry white wines are also great, but less practical to drink on nights out.

        4. Do not eat out!

        kebab house at night

          This should seem obvious, but it’s so important that it needs reminding.


          Write this on your hand if you have to: whatever happens do not eat out after you leave the nightclub. Of course, if you buy a chicken salad without the dressing somewhere, that’s fine. But resist the temptation to eat any meals that aren’t part of the alcohol damage control guide!

          When we’re drunk we tend to lose sight of consequences and give into short term gratification.

          A good solution would be to prepare a midnight meal for when you get home.

          Final Note

          A little tip if you happen to suffer from hangovers: squeeze one whole lemon into a pint of water when you wake up. This will hydrate you faster than anything.

          This guide is a minimalist damage control guide. It will essentially limit the negative side effects of excessive drinking. It’s the one my clients and I follow, and it really works.

          That said, If you are an athlete or someone actively trying to get shredded for a competition, there are otherresourcesthat offer more in-depth guidance on the subject.


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          Science Says Screaming Is Good For You

          Science Says Screaming Is Good For You

          There are many reasons why people might scream – they’re angry, scared, or in pain (or maybe they’re in a metal band!). Some might say that screaming is bad, but here’s why science says it’s good for you.

          “For the first time in the history of psychology there is a way to access feelings, hidden away, in a safe way and thus to reduce human suffering. It is, in essence, the first science of psychotherapy.” — Dr. Arthur Janov

          Primal Therapy

          Dr. Arthur Janov invented Primal Therapy in the late 1960’s. It is a practice that allows the patient to face their repressed emotions from past trauma head on and let those emotions go. This treatment is intended to cure any mental illness the patient may have that surfaced from this past trauma. In most cases, Primal Therapy has lead Dr. Janov’s patients to scream towards the end of their session, though it was not part of the original procedure. During a group therapy session that was at a standstill, Dr. Janov says that one of his patients, a student he called Danny, told a story that inspired him to implement a technique that he never would have thought of on his own.


          How it Started

          “During a lull in our group therapy session, he told us a story about a man named Ortiz who was currently doing an act on the London stage in which he paraded around in diapers drinking bottles of milk. Throughout his number, Ortiz is shouting, ‘Mommy! Daddy! Mommy! Daddy!’ at the top of his lungs. At the end of his act he vomits. Plastic bags are passed out, and the audience is requested to follow suit.”

          It doesn’t end there, though. Dr. Janov said that his patient was quite fascinated with that story, and that alone moved him to suggest something even he believed to be a little elementary.

          “I asked him to call out, ‘Mommy! Daddy!’ Danny refused, saying that he couldn’t see the sense in such a childish act, and frankly, neither could I. But I persisted, and finally, he gave in. As he began, he became noticeably upset. Suddenly he was writhing on the floor in agony. His breathing was rapid, spasmodic. ‘Mommy! Daddy!’ came out of his mouth almost involuntarily in loud screeches. He appeared to be in a coma or hypnotic state. The writhing gave way to small convulsions, and finally, he released a piercing, deathlike scream that rattled the walls of my office. The entire episode lasted only a few minutes, and neither Danny nor I had any idea what had happened. All he could say afterward was: ‘I made it! I don’t know what, but I can feel.’”

          Delving deeper

          Dr. Janov says he was baffled for months, but then he decided to experiment with another patient with the same method, which lead to a similar result as before. The patient started out calling “Mommy! Daddy!” then experienced convulsions, heavy breathing, and then eventually screamed. After the session, Dr. Janov says his patient was transformed and became “virtually another human being. He became alert… he seemed to understand himself.”

          Although the initial intention of this particular practice wasn’t to get the patient to scream, more than once did his Primal Therapy sessions end with the patient screaming and feeling lighter, revived, and relieved of stresses that were holding them down in life.

          Some Methods To Practice Screaming

          If you want to try it out for yourself, keep reading!


          • Step 1: Be Alone — Be alone. If you live in a place that you can’t be alone, it might be a good idea to talk to your family or roommates and explain to them what you’re about to do and make sure they’re okay with it. If you’re good to go, move on to step 2.
          • Step 2: Lie Down — Lie down on a yoga mat on your back and place a pillow underneath your head. If you don’t own a yoga mat, you can use a rug or even a soft blanket.
          • Step 3: Think — Think of things that have hurt you or made you angry. It can be anything from your childhood or even something that happened recently to make yourself cry, if you’re not already crying or upset. You could even scream “Mommy! Daddy!” just like Dr. Janov’s patients did to get yourself started.
          • Step 4: Scream — Don’t hold anything back; cry and scream as loud as you can. You can also pound your fists on the ground, or just lie there and scream at the top of your lungs.

          After this, you should return your breathing to a normal and steady pace. You should feel lighter, like a weight has been lifted off of you. If not, you can also try these other methods.

          Scream Sing

          Scream singing” is referring to what a lot of lead singers in metal or screamo bands will do. I’ve tried it and although I wasn’t very good at it, it was fun and definitely relieved me of any stress I was feeling from before. It usually ends up sounding like a really loud grunt, but nonetheless, it’s considered screaming.


          • Step 1 — Bear down and make a grunting sound.
          • Step 2 — Hiss like a snake and make sure to do this from your diaphragm (your stomach) for as long as you can.
          • Step 3 — Breathe and push your stomach out for more air when you are belting notes, kind of like you would if you were singing.
          • Step 4 — Try different ways to let out air to control how long the note will last, just make sure not to let out too much air.
          • Step 5 — Distort your voice by pushing air out from your throat, just be careful not to strain yourself.
          • Step 6 — Play around with the pitch of your screams and how wide your mouth is open – the wider your mouth is open, the higher the screams will sound. The narrower or rounder your mouth is (and most likely shaped like an “o”), the lower the screams will sound.
          • Step 7 — Start screaming to metal music. If you’re not a huge metal fan, it’s okay. You don’t have to use this method if you don’t want to.

          If you want a more thorough walkthrough of how to scream sing, here’s a good video tutorial. If this method is too strenuous on your vocal chords, stop. Also, make sure to stay hydrated when scream singing and drink lots of water.

          Scream into a pillow

          Grab a pillow and scream into it. This method is probably the fastest and easiest way to practice screaming. Just make sure to come up for air.


          Always remember to make sure that you’re not going to disturb anyone while practicing any of these methods of screaming. And with that, happy screaming!

          Featured photo credit: Sharon Mollerus via

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