What Alcohol Can I Drink on a Diet? Guilt-Free Booze Hacks for Weight Loss Wins

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Wish you could enjoy refreshing summer drinks without sacrificing your health goals? Good news! Say goodbye to high-calorie daiquiris. Choose refreshing, low-calorie drinks that are tasty and healthy.

This guide offers many tips, tricks, and recipes. Learn to enjoy low-calorie drinks like an expert. So start using your shaker, add fresh mint, and prepare to enjoy drinks that make you happy and healthy!

🍹 Rethinking Your Drink: The Best Choices for Dieters

When it comes to alcohol, some options are better than others if you’re watching your weight. Here’s a quick look at the top diet-friendly alcohol picks so you know what to look for:

  • Vodka Sodas: The classic with a twist! Ditch sugary highballs and muddle in fresh berries or lime for a vibrant, calorie-conscious fizz (around 100 calories per serving).
  • Dry Wines: Cheers to heart-healthy resveratrol! Dry white wines like Pinot Grigio or Sauvignon Blanc hover around 120-130 calories per glass, boasting lower sugar and carb counts than their sweeter counterparts.
  • Ultra-Light Beers: Not all light beers are created equal. Dive into the world of ultra-lights like Michelob Ultra, with a mere 95 calories per 12 oz. Be mindful of ABV percentages, as some “light” beers pack a hidden calorie punch.
  • Hard Seltzers: My favorite choice! For about 100 calories and about 5% ABV, the delicious fun flavors and bubbles make summer fantastic!
  • Spirits on the Rocks: Keep it simple and sophisticated with gin, vodka, rum, or tequila. These pure spirits clock in at around 100-105 calories per shot and are carb-free. Elevate your experience with a squeeze of fresh citrus or a splash of unsweetened iced tea.

While most alcoholic beverages should still be enjoyed in moderation on a diet, some options lend themselves better to weight management goals than others. The key is being an informed and mindful imbiber. Pay attention to overall calorie counts, added sugars, and carbohydrate content when evaluating diet-friendliness.

Out of beer, wine, and spirits, distilled liquors like vodka, tequila, gin, and rum tend to have the lowest calorie counts per serving. Opting for these straight up or on the rocks makes for easy portion control. For an extra dash of flavor, spice them up with a spritz of citrus, a splash of seltzer, or antioxidant-rich iced tea.

Beyond spirits, dry wines and light beers can fit into a balanced diet when consumed responsibly. Just be vigilant about creeping ABV percentages in supposedly “light” beers – more alcohol means more calories! And don’t forget the ultimate diet drink MVP: hard seltzers! With fun fruity flavors, hearty carbonation, and an average of 100 calories per can, it’s my go-to summer sipper for staying satisfied while keeping trim.

woman drinking a glass of wine
what alcohol can i drink on a diet

🍺 Regular vs. Ultra-Light Beers: Exact Calorie Counts

When it comes to beer, going ultra-light makes a big difference calorie-wise. Here’s a breakdown:

Beer TypeCalories per 12 oz
Coors Light102
Michelob Ultra95
Heineken Light99
Corona Light99

As you can see, those last three all hover right around 100 calories, making them the best diet-friendly options. Remember, checking labels and ABV percentages is key!

Remember, Moderation is the Masterpiece. Even low-calorie choices still contain calories. Stick to two drinks per day at most to keep health goals on track. Prioritize hydration with water in between, and always listen to your body’s cues.

What Alcohol Can I Drink on a Diet? Guilt-Free Booze Hacks for Weight Loss Wins 1
Photo by Rachel Claire

🍹 Putting Yourself in Control: Why Make Your Own Drinks

DIY is the key, my friends. Toss those sugar-loaded store-bought mixes and start embracing some homemade magic! When it comes to crafting delicious, lower-calorie drinks, fresh is best. I’m talking freshly squeezed orange or grapefruit juice, lively seltzers infused with cucumbers or herbs, unsweetened teas – let real ingredients shine! And don’t shy away from getting creative with muddled berries, edible flowers, fruit slices. Your tastebuds will thank you.

Now for a little substitution wizardry – swap out high-cal liqueurs for muddled fruit. Lose the sugary syrups and mix in some bubbly flavored seltzer instead. Trust me, your waistline will thank you too! And you can always experiment with making your own infused combos at home, like a refreshing cucumber-mint or sweet rosemary-grapefruit.

Don’t underestimate the power of seltzer and sparkling water. They add delightful bubbles without the extra calories! Opt for the flavored kinds to get a hint of sweetness or play around with fruit garnishes. Mix up some magic and toast to your delicious, guilt-free creations! I’ve written an article on whether seltzers could be good for diabetics due to its low sugar content, great taste, and good hydration.

To make your own sparkly drink, you can use a reusable system like the SodaStream Terra. Easy to use and allows you to control the amount of sugar.

🥤Mixers Matter: Crafting Low-Calorie Combinations

Putting thought into your mixer choice makes all the difference in crafting skinny cocktails. As a general rule of thumb, keep it simple:

  • Seltzer or soda water – 19 to 100 calories
  • Fresh juice like lemon, lime, grapefruit – 25 to 75 calories
  • Herbal tea or diet soda – 0 to 5 calories

Compare that to store-bought mixes like margarita mix (200-300 calories per cup) or tonic water (130 calories per cup).

Below is a handy chart to reference:

MixerCalories per Cup
Store-bought margarita mix268
Schweppes tonic water130
Simply Lemonade220
Homemade Strawberry Lemonade112
La Croix seltzer0

With some easy homemade substitutions, you can save over 150 calories per drink!

Choosing Low-Sugar Spirits

When it comes to liqueurs and aperitifs, the sugar content can vary widely. Ones made from wine or herbs tend to be lower on the glycemic index, while flavored or cream-based ones spike faster.

Some of my favorite low-sugar standbys are:

  • Campari – light and refreshing bitters, perfect for a spritz with soda water or a Negroni with a twist.
  • Aperol – vibrant orange and herb flavors, ideal for an Aperol Spritz or a sunset-inspired low-cal Bellini.
  • Dry vermouth – herbaceous without the sweetness, adds complexity to classic cocktails like Dry Martinis or Manhattans.
  • Drambuie – a smooth blend of Scotch whisky and honey, adds a touch of warmth and depth to cocktails or can be enjoyed neat on ice.

These low-sugar options let you add a punch of flavor to your drinks without derailing your health goals.

🍸 Crafting Low-Calorie Cocktails: A Recipe Guide

Now, let’s get mixing! Here are some step-by-step instructions for some of my go-to low-calorie creations:

Skinny Blood Orange Margarita


  • 1.5 oz tequila
  • 1 oz triple sec (can be replaced with soda water for even fewer calories)
  • 1/2 cup fresh blood orange juice
  • 1 tbsp lime juice
  • Ice, orange wheel to garnish

Combine all ingredients in a shaker filled with ice. Shake vigorously and pour into a salt-rimmed glass. Garnish with an orange wheel for a vibrant touch.

Total calories: 242 (with triple sec) or 150 (without triple sec)

What Alcohol Can I Drink on a Diet? Guilt-Free Booze Hacks for Weight Loss Wins 2
Photo by ELEVATE

🍷 Red Wine: A Heart-Healthy Indulgence

Transitioning to lighter sips, I get lots of questions about the health impact of wines. The antioxidant resveratrol in red wine can provide cardiovascular benefits, but of course, this doesn’t justify drinking too much. I always emphasize enjoying in moderation – no more than one 5 oz glass per day. Choose dry varieties like Pinot Noir rather than sweet dessert wines.

Here’s a comparison of calorie counts by the glass:

Wine TypeCalories per 5 oz
Riesling (sweet)165
White Zinfandel (sweet)150
Pinot Grigio123
Chianti Classico125
Cabernet Sauvignon125

Dry reds like Cabernet Sauvignon or Chianti offer the best balance – you get flavor along with the potential health perks.

Beyond Alcohol: Non-Alcoholic Alternatives

While this guide focuses on lower-calorie alcoholic options, I know many people opt for non-alcoholic alternatives for health or personal reasons. That’s why I always have delicious zero-proof options on hand!

The world of non-alcoholic drinks is constantly evolving, offering exciting choices like:

  • Hop waters with a refreshing burst of hops without the beer buzz.
  • Seedlip spirits, crafted with botanicals that mimic the complexity of gin or whiskey.
  • Citrusy Rad NRs, a bubbly and flavorful alternative to traditional sodas.

These let you craft complex “mocktails” so you can join in the fun without the alcohol. Some Boat Basin favorites include:

  • Rose Spritzers: Hibiscus tea, rosewater, lemon juice, and soda water for a floral delight.
  • Sunset Sparklers: Orange juice, ginger ale, grenadine, and lime for a taste of summer.
  • Mojito Mocktails: Lime, mint leaves, simple syrup, and club soda for a refreshing twist on the classic.
What Alcohol Can I Drink on a Diet? Guilt-Free Booze Hacks for Weight Loss Wins 3
Photo by Skitterphoto

Embrace Guilt-Free Sipping!

Remember, mindful choices and delicious drinks can coexist. With this guide as your compass, you can navigate the world of low-calorie beverages with confidence.

Experiment with fresh flavors, explore zero-proof options, and most importantly, savor the journey. Cheers to a healthier, happier you, one sip at a time!


I have diabetes. What are some low-calorie alcohol choices that won’t spike my blood sugar?

Dry wines, light beers, straight shots of liquor on ice, and vodka sodas are all good options at under 100 calories that minimize carbs and sugars. Always check with your doctor too.

I’m on a keto diet. What drinks can I enjoy that won’t affect ketosis?

Clearliquors like vodka, tequila, mezcal, and gin have zero carbs and won’t throw you off when enjoyed straight or simply mixed with soda water and lime. Sauv Blanc wines can work too.

I’m gluten-intolerant. What are some gluten-free alcohol options?

Most distilled liquors like rum, vodka, tequila are gluten-free. Many ciders, wine varietals, and some alternative grain beers tested below 20ppm of gluten are also safe bets.

How can I politely turn down sweet cocktails or craft beers that friends offer me?

“That looks delicious, but I’m sticking to vodka sodas tonight to reduce calories/carbs. But please let me know if you try anything else good!” Most people respond positively to politerefusals citing lifestyle needs.

If I’m not drinking, what are some tasty zero-proof beverages I can order at bars or parties?

Many bars now offer “mocktails” featuring fun blends of juices, herbs, spices and soda water that let you join inthe festivities. Ask what zero-proof options they have or order club soda with cranberry & lime for a classic.

Are there any appetizers or snacks I can pair with my low-cal drinks?

Shrimp cocktail, crudité veggie platters, grilled chicken skewers, and half an avocado sprinkled with sea salt make tasty lighter pairings. Enjoy a few bites slowly between sips.

Featured image by MART PRODUCTION

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