By Myprotein Writer
Sticking to a strict diet takes discipline and willpower – carefully meal prepping specific foods and steering clear from temptation. But were you aware of the role drinks can take in jeopardising your hard work?
Wine here and there alongside a fruity soft drink may not be the be all and end all, but consistently including sugar-enhanced drinks in your diet can have detrimental effects on weight loss goals.
In fact, the majority of drinks you consume, with the exception of water, are packed with sugars and calories.
Not only do drinks high in sugars provide negative effects to your body, but they also play a huge part in eating away at your daily calorie allowance.
So, what drinks should I be looking to avoid? Hopefully this article will give you more of a guidance!
Alcohol | The Calories
The nation’s favourite, yet there’s a debate between alcohol will have detrimental effects on your fitness goals – or whether a few drinks here and there will be acceptable.
A few drinks on the weekend won’t hurt, will it?
Yet, a typical pint of 5% beer can see as much as 250kcal, similar to a slice of Pepperoni pizza. So, you can see how the calories soon add up.
A standard 330ml bottle of alco-pop contains a similar amount of calories as three teacakes, while a 125ml glass of wine can contain 126 kcal.
But, if you’re wanting an alcoholic drink, why not look to something like a Gin and Tonic?
There’s fewer calories due to the low calorie content in tonic water, yet you’re also keeping your body hydrated at the same time.
|Single gin/vodka and tonic||126|
|1 Bottle of white wine||555|
|Pint of 5% lager||240-255|
|Pint of cider||180-250|
|1 shot of brandy||110|
Fizzy Drinks | The Sugar
According to a 2010 study conducted by the Global Burden of Diseases Nutrition and Chronic Diseases Expert Group (NutriCoDE) (1) fizzy drinks can lead to 184,000 deaths per year.
These crucial aspects aside, they’re very high in sugars, which leads to them being very high in calories.
A bottle of coca-cola contains 240 calories, and a massive 65g of sugar. Based on a diet of 2000 kcal, this is 22% of your daily intake allowance from just one drink.
If you’re on a low-calorie diet, it’s easy to see how consuming fizzy drinks can be detrimental to fat/weight loss.
|Regular Orange fruit shoot||130||2.2g|
|1 Red Bull can 250ml||114||27.5g|
|Ribena Carton 200ml||86||30g|
|Irn Bru Can 330ml||141||34.7g|
|Coca Cola can 330ml||139||35g|
|Lucozade Orange Energy 380ml||236||43.6g|
Benefits of high calorie drinks?
If you’re looking to gain weight, certain high calorie drinks can be a great way of increasing your daily calorie intake, yet also be nutritionally valuable.
Adding a scoop of protein powder to your drink of water to make it more flavoursome, yet also to pack the protein in and increase your calorie intake can be one suitable idea.
Homemade smoothies are another great way to increase calorie content of your drinks, and in a healthy manner too. There’s not a need to go to the shop and buy other items, when you can make something much more nutritionally valuable at home.
Try making your own meal replacement shake if you’re after something a little more filling!
Take home message
The majority of the time you should avoid high-calorie drinks, particularly if you’re on a low-calorie diet as these drinks are packed with sugars and go some way to using up your daily allowance.
However, high-calorie drinks can prove useful for those looking to gain weight, particularly through the use of homemade shakes.
But, remember, keep yourself hydrated by drinking water. It’s far more useful in the short term and long term than plying yourself with sugary drinks.