Why Alcohol Adds Weight
Alcohol has 7kcal per gram — more than carbs or protein (4kcal). On top of that, it halts fat burning and leads to extra calories from bar food.
Calories by Drink
| Drink | Calories |
|---|---|
| 1 bottle of soju (360ml) | about 400kcal |
| 500ml of beer | about 200kcal |
| 1 glass of wine (150ml) | about 120kcal |
| 1 glass of makgeolli (300ml) | about 140kcal |
| 1 cocktail | 200-500kcal (depending on type) |
How Alcohol Sabotages a Diet
- •Empty calories: calories with no nutrients
- •Fat burning stops: the liver prioritizes processing alcohol
- •Increased appetite: lowered restraint plus real hunger
- •Disrupted sleep: less deep sleep means hormonal chaos
- •Next-day fatigue: less activity and training
Drinking Smarter
- •Limit quantity: twice a week or less, under 2 drinks each time
- •Alternate with water: one drink, one glass of water
- •Choose your food: fruit, vegetables, protein
- •Drink after eating: avoid drinking on an empty stomach
- •Lower-proof options: highballs, light beer
💡
A highball (whisky and soda water) is lower in calories than beer and encourages slower drinking.
“You don't have to quit alcohol entirely — but do control the amount and frequency.”
Sources · Korea Ministry of Food and Drug Safety food composition database