I like to say, “don’t drink calories” and I have an expression that goes, “friends don’t let friends drink calories.”
It’s easier for me to say “don’t drink calories” than to say, “minimize the calories you drink” because if I use the term “minimize” it gives you permission to drink sodas, alcohol, full-fat milk, full-fat and sugary lattes, and all sorts of high calorie drinks if you “minimize” your drinking.
The word “minimize” is subjective and means different things to different people. But now that you have context, I can now discuss why I say don’t drink calories as it relates to your maintenance calories.
Let’s say your calorie requirement to get lean is to eat no more than 1800 calories and to eat at least 180g of protein daily. Because protein contains around 4 calories per gram, this means you need to get 720 calories worth of protein. This leaves 1,080 calories remaining for fats and carbs. This can either feel like a lot or a few calories depending on the types of foods you eat and drink.
Regular Soda
For example, here is the nutritional label for a 20 ounce bottle of regular Coke:
Given that 1 regular Coke has 65g of carbohydrates (65 of which comes from the carbohydrate, sugar), and each gram has 4 calories, you’ll quickly end up consuming 240 of your 1800 calories after one bottle of Coke. This means you’ll have only 1560 calories remaining without having any food or protein. The solution is to easily swap a Regular Coke with a zero-calorie alternative like Coke Zero or Diet Coke. I prefer Diet Coke over Coke Zero. Take your pick.
Regular Orange Juice
Here is the nutritional label for an 8 ounce glass of Simple Orange, orange juice:
Given that it has 26g of carbohydrates (65 of which comes from the simple carbohydrate, sugar), and each gram has 4 calories, you’ll quickly end up consuming 104 of your 1800 calories after one 8 oz glass, which doesn’t leave much room for other foods. You’ll have 1696 calories remaining without having any food or protein to work towards getting you full. The solution is again to find a zero-calorie alternative. If you need vitamin C, consider taking a vitamin C supplement rather than drinking 23 grams of sugar.
Alcohol and Mixed Drinks
Finally, let’s talk about alcohol. Fruity drinks are probably the worst. First, alcohol is neither a protein, fat, nor carb. It contains 7 calories per gram and usually about 120 calories per ounce, depending on what you drink. A typical cocktail contains about an ounce and a half of alcohol, and probably more if you make homemade cocktails.
Let’s say you have a cocktail with 2 ounces of alcohol. That’s going to be 240 calories, before adding a sugar sweetener. Adding just 4 ounces of Margarita mix adds another 120 calories, for a total of 360 calories minimum. Most people have at least 2 cocktails when they drink.
Beer? A typical 12-ounce IPA contains 110 calories. Some beers contain many more calories. But remember, many of the calories also come from alcohol, not any of the other macronutrients. So, you’ll still have to fit in your food if you truly want to hit your macros.
If you must drink alcohol, drink something you can track in Cronometer, like spirits with no mixers or beers. Try to stay away from cocktails.
The point is calories matter, but the calories from fats and added sugars add up super-fast without the benefit of making you feel satisfied and may not leave you enough room to get all your protein. This is why I suggest that you simply try to avoid drinking calories. Period.
Remember, “friends don’t let friends drink calories.” The easiest way to wean your body off sugary drinks is to switch to calorie-free, sugar-free products!
Take your pick! We are now fortunate to live in a time where there are hundreds of zero-calorie sweetener drinks options, if you must have something sweet. My beverage of choice is diet-Coke, but not diet-Pepsi. I don’t like the taste of diet-Pepsi at all. You want to preserve as many of your calories as you can for more high-volume foods, lean proteins, and for the occasional sugar-free snack. If you normally drink 40 ounces of regular soda every day, a simple switch from regular to diet can save you 480 calories per day!
In conclusion, you should strongly consider not drinking calories. It’s way too easy to get close to your maintenance calories without feeling full. So, drinking calories can can derail your weight loss progress and goals.
