best diet for heavy drinkers

Simply bake at 400°F (200°C) for around 10–15 minutes, then pair with your choice of vegetables and enjoy as a healthy meal. Besides oatmeal, oats work well in baked goods, granola bars, and smoothies. They can even be blended and used as a base for pizza crusts, veggie patties, or flatbreads, which are perfect choices for pre-drinking snacks. In fact, a 1/2-cup (40-g) serving of uncooked oats supplies nearly 5 g of protein and 4 g of fiber, plus decent amounts of magnesium, selenium, and iron (7). Other liquors like rum and whiskey are also good options but, again, it just comes down to how you enjoy them. For many, tequila is synonymous with a margarita, but we’re here to change that.

Meanwhile, other foods may not only ease some of the negative effects of alcohol but can also affect how you feel the next morning while protecting your long-term health. Being mindful of what foods to avoid before drinking alcohol is just as important as selecting nutritious foods to eat before a night out. Sweet potatoes are not only a great source of potassium to help balance electrolyte levels when drinking alcohol but also high in complex carbs (48). That’s because fat takes much longer to digest than protein or carbs, which can help slow the absorption of alcohol into your bloodstream (3, 40). Offering a good balance of protein, fat, and carbs, unsweetened Greek yogurt is one of the best foods you can eat before a night of drinking (16). Oats double as a great source of fiber and protein, both of which support feelings of fullness and ease the effects of alcohol (6, 7).

Opt for whole-wheat bread to get the benefit of fiber and add lettuce and tomato for added hydration. Choose an oil-, avocado- or nut-based dressing to get healthy fats into your meal. You can top your baked potato with meat or vegan chili for another nutritious boost, or add guacamole for healthy fats and fiber. “Drinking can be very dehydrating so make sure you have been drinking enough water during the day and especially between drinks,” says gut health dietitian Amanda Sauceda, RDN. Certain foods are less energy dense than others – that is, they have fewer calories per gram.

Alcohol use: Weighing risks and benefits

Alcohol depletes and inhibits the absorption of vital nutrients, including vitamins. This makes a person with alcohol use disorder more likely to have one or more vitamin deficiencies. People with alcohol use disorder are more likely to have a less nutritious diet, which exacerbates vitamin deficiencies. Alcohol tends to affect the absorption of all vitamins, but particularly vitamin B12, which depletes even with moderate alcohol use. Certain vitamins are vital to repairing and building cells required for bodily functions.

best diet for heavy drinkers

Hangovers are not fun and can cause you to feel extremely sick for hours or even days after you have had alcohol. There is a lot of advice out there that says to combat a hangover with more alcohol which eco sober house cost is simply not true as you will only do more harm than good. There are seven symptoms of a hangover and these symptoms are what lead most people to take supplements before and after they drink alcohol.

Symptoms Of A Hangover

This is what causes you to feel fatigued, have headaches, and feel dizzy or light-headed. Most people are not getting the recommended amount of magnesium in their system as it is, but when you add alcohol into the mix, it makes it worse. You can try to have a glass between each drink, but that’s not always realistic. But what you can do is hydrate the day of a big night out — if you know what’s in store for you, that is. Alcohol and poor eating can stop your liver from releasing glucose into your blood.

More research is needed, but early studies suggest that CBD may help with pain management, anxiety, alcohol cravings, and even liver and brain damage linked to excessive drinking. Despite its presence in marijuana, CBD itself does not cause an individual to feel high. If you can find a pure or reliable source of CBD, it might be worth trying as a supplement for alcohol withdrawal. Dihydromyricetin (DHM) is an over-the-counter herbal remedy well-known for soothing hangovers.

I’m not sure how graphic you want to get here, but they can pull a lot of “stuff” out of your intestines. Your brain needs carbs to make the chemical messenger serotonin. That’s what evens out your moods, helps you sleep better, and soothes the urge for alcohol.

Medical Professionals

To fit beer drinking into a healthy diet, be conscious of the calories you are ingesting with each drink. These foods and beverages are not only digested more rapidly but can also cause blood sugar levels to fluctuate, increasing your risk of overeating later in the night (56). In addition to its stellar nutritional value, one older study found that oats could benefit liver health by improving liver function. In animal studies, it has also been shown to protect against alcohol-induced liver damage (8, 9, 10). Some studies link coffee consumption to decreased inflammation, but the research is mixed. Therefore, drinking a cup of joe after a night of heavy drinking may or may not fight inflammation from a hangover (61, 62, 63).

Here are some of best types of liquors to sip on along with tips on how to order so that you can still go out on a Saturday night and stay on track with your weight loss goals. The truth is liquors — vodka, tequila, rum, gin and whiskey — have the same amount of calories and grams of carbohydrates and sugar per shot, if they are the same proof. The higher the proof (aka, the more alcohol), the more calories per shot.

What causes alcoholic liver disease?

If you think you might have a problem with alcoholism, you need to contact your doctor or a professional who can help you with any addiction you might be facing. Millions of people enjoy an alcoholic beverage on a regular basis, whether they are at home, at a party, or dining in a restaurant. There are some people who indulge in alcohol on a daily basis, or drink at a heavier level than other people. Good nutrition also helps your brain rework old connections and make new ones. This can make it hard to stay away from alcohol while you’re trying to get better. If you have GERD or are prone to indigestion, you may want to also avoid other triggers prior to drinking, such as spicy foods, chocolate, carbonated beverages, and caffeine (53).

Increased weight increases your risk of developing alcoholic cirrhosis. This factor can be a more prevalent risk than most people initially realize, as heavy alcohol use will typically lead to increased weight. Underlying medical conditions, especially hepatitis, can also lead to an increased risk of alcoholic cirrhosis developing. The primary medication used to treat alcoholic hepatitis is steroids. These medications reduce inflammation and suppress the body’s immune system.

Overcoming alcohol use disorder can be a long and difficult process, and different people have different needs. But one often-overlooked aspect of beating addiction is nutrition in recovery. You know how, when you have a lot to drink, you start to crave fatty foods? The reason for that is that your body wants to line your stomach wall to slow down the process of alcohol being absorbed into the blood stream. So, before going out, if you can stomach a tablespoon of olive oil, that will line your stomach and slow down that process. According to the American Council of Exercise, after a workout, certain forms of exercise lead to an increased metabolism that continues even after working out.

A bonus is that many of these foods are an excellent source of thiamine and zinc, two nutrients that recovering alcoholics often need the most. Chronic alcohol use can cause nutrient deficiencies, and fruits and vegetables are one of the best ways to restore these imbalances. They may also help improve your mood, boost your immune system, and even help with alcohol detox. It’s essential to drink plenty of fluids during your detox and recovery stage.

Folic acid is in foods like enriched bread, flour, cornmeal, pasta, rice, and breakfast cereals. Veggies, fruits, fruit juices, nuts, beans, and peas naturally have folate. When you drink too much, you’re more likely to eat foods that are high in added sugar, salt, and saturated fat. Drinking beer and losing weight involve cutting calories from your diet. According to, in order to lose about a pound a week, you must burn or cut around 500 calories a day, which is why many dieters opt to cut liquid calories altogether.

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