In addition to nutrition, losing weight sometimes depends on very unexpected factors. For example, from alcohol. Find out why alcohol prevents you from burning fat.
5 Reasons Why Alcohol Stops You from Burning Fat and Losing Weight
Alcohol traditionally accompanies meals and is known for side effects such as loss of self-control, decreased productivity and addiction. In addition, alcohol interferes with weight loss. It is this little-known flaw of alcohol that we will now talk in more detail about.
Alcohol is a source of empty calories
One gram of alcohol contains seven calories, which is almost twice as many as proteins and carbohydrates. Moreover, alcohol is only 2 kcal lower in calorie content than fats, which contain 9 kcal per gram.
The problem is that the calories from alcohol are empty: they do not contain the nutrients necessary for normal metabolism. Accordingly, alcohol has minimal nutritional value.
The situation is made worse by the concentration of calories in alcoholic beverages, which is much higher than in most foods. At the same time, alcohol quickly leaves the digestive system, which is why you can easily drink half your daily calorie intake and remain hungry.
Conclusion
Drinking alcohol while losing weight, even in small quantities, temporarily stops the breakdown of fat. Research also shows that alcohol consumption causes a net decrease in fatty acid breakdown and an increase in fatty acid storage. If you regularly abuse alcohol over a long period of time, increased fat storage will turn your battle with fat reserves into a Sisyphean task.
Although alcohol in moderation has been shown to provide some health benefits, such as lowering blood pressure, you will never achieve the physique of your dreams if you constantly drink and eat too much. The best way to achieve balance between your life and fitness goals is to limit your drinking to 1-2 drinks no more than twice a week and refrain from eating huge quantities of snacks.
Alcohol harms the stomach, kidneys and liver
Like all fermented products, alcohol can have an irritating effect on the gastric mucosa and gradually weaken the kidneys and liver. This leads to serious health problems, and in advanced cases, even death.
Any stomach upset makes it impossible to digest food properly, which ultimately affects healthy metabolism and weight loss.
The liver plays a vital role in maintaining good physical shape, as it neutralizes toxins and breaks down fats to release energy. Alcohol interferes with both of these processes.
How does alcohol affect muscles?
In addition to the three main macronutrients (protein, fat, and carbohydrates), there is a fourth nutrient: alcohol.
They all contain calories and can be a source of energy for the body. However, the fundamental difference between alcohol is that it is extremely difficult for the body to store the calories of wine, vodka or beer - in fact, the body prefers to spend these calories immediately. This fact explains the main effect of alcohol on muscles and metabolism - when it is present in the blood, metabolism is aimed at cleansing the body of these calories. In other words, the body stops processing proteins, fats and carbohydrates, focusing solely on the energy of alcohol. At the same time, drinking alcohol increases appetite, which also affects metabolism.
How to reduce the harm of alcohol?
The body regards alcohol as a poison, and puts all its efforts into neutralizing it - this draws out vitamins and such important amino acids. In order to reduce the harm from alcohol, when training the next day, it is recommended to drink more and do cardio with a heart rate of 100-120 beats per minute.
- drink more water
- eat more fiber
- get a good night's sleep before training
How to drink alcohol and lose weight
Will those losing weight really have to give up their favorite alcoholic drinks forever? Not if you follow the following tips.
- Drink low-calorie spirits. Probably, due to the high degree, you will drink little, which means few calories will enter your body.
- Avoid high-calorie liquors. To give the drink a pleasant taste and creamy texture, the manufacturer adds to it, in addition to alcohol, carbohydrates and fats in various forms. In other words, liquor is a calorie bomb.
- Drink alcohol with healthy foods. Don't let alcohol make you give in to your dietary principles.
- If you drink beer, choose the one with the least calories.
- Drink water after every drink. It will provide a feeling of fullness and help prevent excessive alcohol consumption.
Experimental evidence
I don't want to be the guy who stops the party. Believe me, I enjoy good drinks just as much as I do with friends. (Or maybe more, depending on the company). But we should not ignore the information available. For example, in a new study published in the Journal of Clinical Investigation, scientists examined the effects of alcohol consumption on carbohydrate, fat and protein metabolism.
The researchers assessed fat and glucose utilization over a 4-hour period. To do this, they gave subjects intravenous drips of glucose and insulin at the same time. The researchers then took blood samples after 30 minutes and every 15 minutes thereafter to determine how the subjects were using the energy source.
After two hours of the experiment, the glucose drip was replaced with an ethanol drip equivalent to two standard drinks. When infused with alcohol, the rate of fat oxidation decreased by 87%! That is, instead of using fat as fuel, the test subjects' bodies actually began to use alcohol for energy production. Rates of fat oxidation (burning) remained low for more than four hours after the alcohol infusion, which is bad news for those looking to burn fat.
Fat oxidation rates remained low for more than four hours after the alcohol infusion, which is bad news for those looking to burn fat
Although there are huge differences in the rate at which each body can break down and eliminate ethanol, it is safe to assume that even small amounts of alcohol that remain in the body for long enough will create a significant gap in the fight against excess fat.
The same scientists conducted an experiment with simultaneous intravenous administration of alcohol and glucose. Since many of us like to snack on sweets between drinks, the following piece of information is especially informative: the results showed that the simultaneous intake of alcohol and glucose reduced the rate of fat oxidation to almost 0 mg per minute!
In practical terms, consuming chips with a serving of beer actually reduces fat oxidation levels to almost zero. If you frequently pair alcohol with high-carb snacks, you end up with a significant excess of calories that aren't actually used. This means they will almost certainly be stored as fat. And even the worst eighth grade student will tell you that too much fat is bad.
Main types of sports fat burners
The body is baggage that should be carried throughout your life. The heavier the luggage, the shorter the trip.
However, in the pursuit of weight loss, you need to maintain a sober mind, especially for women who exhaust themselves with harmful mono-diets. Listed below are the main types of fat burners and some supplements for losing weight and, in some cases, enhancing muscle definition. Please study this list carefully. Reviews for almost all are very positive.
https://youtu.be/oFqEGwl0UG0
Thermogenics
They are one of the most popular drugs. They increase body temperature, which speeds up metabolism, reduces appetite, and activates the activity of the central nervous system.
Side effects:
- tachycardia;
- increased excitability, nervousness;
- excessive sweating;
- nausea;
- heartburn, diarrhea, flatulence;
- shiver;
- increased blood pressure and many others;
Recommendations for use:
- The course lasts a month, then you need to take a mandatory break of 2 weeks.
- By taking thermogenics in the morning and before exercise, reviews say, you will burn the most calories.
- Thermogenics should be taken 2-3 times a day.
- If side effects occur, dosages should be reduced or discontinued.
Specialized sports nutrition:
- Lipo-6x from Nutrex;
- Tight Hardcore from SAN and others;
Lipotropics
Accelerate metabolic processes, as a result of which fats are broken down. However, in most cases, this group includes substances that participate in lipotic processes, but do not increase their speed at all.
The effectiveness of most lipotropics as fat burners is quite controversial.
This class of supplements does not increase body temperature or blood pressure. Therefore, most of the side effects characteristic of thermogenics do not occur. The only serious side effect is individual intolerance to the drug.
This category includes:
- L-carnitine is a natural compound that enters the body through food (meat, fish, dairy products). It is related to B vitamins. Increases resistance to stress, increases mental and physical activity, and activates the process of losing weight. Has no side effects.
- CLA is an isomer of linoleic acid. It has a general strengthening effect on the body.
- Melatonin is a sleep hormone. Has antitumor and antioxidant properties. Has a positive effect on weight loss. Strengthens the immune system.
- Choline - belongs to the B vitamins. Foods rich in choline: egg yolk, liver, kidneys, cabbage, soy. Improves memory, protects the heart.
- Omega-3 fatty acids – accelerate the growth of muscle mass (very useful for men), promote weight loss. Increases metabolic rate. They lift your spirits and have a positive effect on the skin. Suppress cortisol synthesis. A diet rich in seafood and fish provides a person with sufficient amounts of omega-3.
https://youtu.be/wmLTLCDPYas
Fat blockers
Most often they contain chitosan - an amino sugar that promotes the consumption of fats stored in the body, as well as reducing cholesterol levels. Contraindications: individual intolerance.
Vital acids enter the body with fats. With prolonged use of blockers, a shortage of them is created, and the body suffers.
Specialized food:
- Cheaters Relief from BSN;
- FBlock from Absolute Nutrition and others;
Carbohydrate blockers
They combine excellent compatibility with other supplements from the sports fat burners group and a low number of side effects.
The most important thing is to follow the instructions in the instructions and not exceed the specified period of use. With abuse and in some other cases, indigestion and flatulence (increased gas formation) are observed. As fat blockers, they are not fully studied. Therefore, it is easier to reduce the portion of food by a fifth than to take such drugs.
Examples of additives:
- Thermoloid (Goliath Labs).
- Carb Block (Ultimate Nutrition).
Anorexics
Substances that suppress appetite. They affect the center of the brain, which is responsible for the feeling of satiety. They do not participate in fat burning, but they help not to gain extra calories, which is precisely why the process of losing weight occurs. In its pure form, it is dangerous for both men and women. Used only in complex fat burners.
It is worth noting that the appetite suppressant effect is more suitable for women, since men need to gain muscle mass and for this to eat a lot and correctly.
Examples of sports supplements:
- Lipovox.
- Adiposine.
- Phenphedrine and others.
Cortisol blockers
Suppress the production of the hormone cortisol, which destroys muscles, increases appetite, and promotes fat deposition. This hormone is produced after physical activity, stress, and in emergency situations.
Conclusion: if you want to pump up, live in harmony, don’t be nervous, don’t get into emergency situations.
Substances that suppress cortisol:
- Fast protein.
- Leucine, isoleucine, valine.
- Vitamin C.
- Omega-3 fatty acids.
Examples of drugs:
- Lean FX from Anabolic Xtreme.
- CortiShed by Higher Power.
- Cort-Bloc from Muscle-Link.
Diuretics
Accelerate the process of removing water from the body (urination). Side effects include thrombosis and collapse. Diuretics are used for medical purposes for edema, high blood pressure, heart failure and circulatory failure.
Active ingredients:
- dandelion;
- bearberry and others.
Examples:
- Xpel from MHP.
- Hydrazide from MuscleTech.
Differences between female and male fat burners
The division of all products into supplements for men and women is justified by significant differences in metabolic processes and hormonal levels.
For girls, aerobic exercises, as reviews indicate, will be easier than strength exercises. Over an impressive period of time, the girl is able to perform the same exercise, and it is during this time that the bulk of fat is burned. When producing sports nutrition for women, manufacturers focus on the number of components.
For men, strength exercises are easier to perform. It is much harder for them to dance or run for a long time.
During aerobic exercise, glycogen, a carbohydrate contained in the human liver, quickly burns, and fatigue appears. It is much more important for a guy to build muscles. That is why aggressive substances from the group of catecholamines, as well as powerful energy drinks (adrenaline, norepinephrine/caffeine, guarana) are added to sports nutrition for men.
https://youtu.be/QoPw7AT-0EI
Other reviews about fat burners
Natalia: I took a fat burner for about 5 days, I completely lost my appetite, I had severe nervous agitation... After 5 days I came to the conclusion that I didn’t need it, those few extra annoying kilos went away when I walked a lot during the day. vacation. I 100% agree that fat burners are not for all women. They are best used when working with a trainer individually.
https://youtu.be/d9FqsioGHbM
Ivan: I think that this issue needs to be approached thoroughly, not only by reading reviews on the Internet (for example, mine), but by consulting a doctor! Before you choose and buy, find all the information you can, study the composition, it’s not for you to eat peaches, but for you to use synthetic sports supplements)
https://youtu.be/ZOnAmvqZWkM
Reviews about diuretics:
Wellendorf: I had been lifting for many months, and I had to take a photo of my progress, I wanted to show off my muscles, and the skin contains a large amount of water, I used green tea extract, after taking it I was incredibly thirsty, but I had to endure it... in the photos I looked like a real dried one bodybuilder) After the photoshoot I ran for water, it had never tasted so good. Beauty requires sacrifice. I know several women who drink jelly laxatives to lose weight... Nonsense. Even if I were fat or a bodybuilder, I would never try to dry out on diuretics; my kidney function is impaired, to the point of failure.
Reviews about lipotropics:
Timur: I’ll share my little experience with sports chemistry. L-carnitine is a very cool thing, it gives energy and endurance, but it is an expensive drug, it works 150%, if you follow a low-carbohydrate diet, training is much easier, and your general condition has improved. Maybe this is all self-hypnosis? by the way, I had L-Carnitine 60000 mg Power System.
Reviews about anorexics:
Neurologist: girls and boys who took anorectics, as well as other fat burners, without consulting a doctor, experienced agitation, sleep disturbances, and hyperactivity. These drugs should be used with caution.
Reviews about thermogenics:
Andrey: I tried Tight Hardcore from SAN. This drug does not suit me at all! Eternal terrible nervousness, sometimes nauseating... In general, as if I had the flu. It now sits on a shelf in a dark corner. I don’t even know what to choose now. I talked to my bodybuilder friends, *******, they rarely use fat burners. They advise you to eat right, sleep well and exercise intensively.
Angelica: I’ve only been drinking Lipo-6x for a couple of days, I was jumping in the gym like crazy, I feel great, I don’t want to drink or eat. With such a charge of energy, you'll lose weight. The only thing I don’t like is the heat all over my body, not even heat, but warmth, as if you were in the south and mild insomnia. I’ll lose weight and won’t use it anymore, as I’ve heard from many girls that it’s addictive.
Svetlana: I take Lipo-6 hers and lost 2 kg in a week, not without grueling workouts and dietary restrictions, of course, it’s very hard, but the result is worth it. I think everyone will need some kind of restorative therapy after this, rest, women’s bodies spend so much energy on these supplements...
Are there any side effects to Lipo 6?
From a medical point of view, Lipo 6 fat burner is 100% safe. It does not contain prohibited drugs, harmful substances or other components that can harm health. With the incredible popularity of the supplement around the world, there have been no recorded cases of negative side effects that would arise from taking the fat burner.
However, both the basic and other versions of Lipo 6 are powerful supplements that require careful adherence to the instructions for use. If the dosage is greatly exceeded, side effects such as tremors of the limbs, headache, excessive agitation and anxiety may occur. People with cardiovascular diseases should also use the supplement with caution. The complex contains stimulants (yohimbine, caffeine, synephrine), which can lead to increased blood pressure.
There are also some preferences when choosing specific additives from the line. For example, Lipo 6 fat burner for women will always be preferable to any other version. It includes important vitamins, minerals and substances that the female body needs. All additional substances are added to the main components, which do not differ either in dosage or quantity. As a result, the supplemented formula will allow:
- Accelerate fat burning even more;
- Strengthen immunity;
- Improve the condition of hair, nails and skin (which is especially important during a diet).
Also, when choosing more hardcore versions of Lipo 6, you need to pay attention to the composition.
