Alcohol in Limbo

Alcohol isn’t a great idea when you’re trying to lose weight.

You’re an adult, you can decide what to do with alcohol. But you do need to understand what it does to your blood glucose, metabolism, sleep, and ultimately your fat loss progress.

Alcohol messes with your metabolic reset

Even small amounts of alcohol disrupt the pathways your body uses to burn fat efficiently. Alcohol is a toxin. So your liver prioritizes alcohol metabolism (getting it out of your system) over everything else, meaning glucose management and fat burning get paused.

And if you’re trying to stay in ketosis or stabilize your energy line, that pause is enough to stall progress.

Alcohol doesn't turn into glucose but can be used for energy. 

What happens when you drink

Your energy line may look “flat” but don’t be fooled. Alcohol can suppress blood glucose temporarily by interfering with liver function, so your line might look good… even while your body is not in fat-burning mode.

Sleep is disturbed. Alcohol reduces REM sleep and fragments deep sleep. Even if you fall asleep quickly, you won’t recover well, and your glucose will often be higher the next day.

Hunger and cravings increase. Poor sleep, dehydration, and blood sugar instability from alcohol lead to stronger cravings — often for high-carb, high-fat food. That’s the real impact you’ll feel.

How to make smarter alcohol choices

If you do choose to drink, here’s how to limit the damage:

✅ Stick to low-carb options:

Spirits (vodka, gin, tequila) with soda water and fresh lime

Dry red or white wine (1–2 glasses max)

❌ Avoid sugary mixers, beers, cocktails, and dessert wines

✅ Drink with food:

Never drink on an empty stomach. Protein and fat help slow absorption.

✅ Hydrate between drinks:

Alternate with water and consider electrolytes after a night out.

✅ Give your body recovery time:

After drinking, eat early, hydrate well, and avoid fasting extremes the next day.

Choosing food and drink

📕 Basic food rules → 

🧆 Managing your energy load →

🍽️ Meals and snacks →

📉 Spike free foods →

🍹 Alcohol in Limbo →