How Many Calories Do You Drink On A Night Out?

10 Nov How Many Calories Do You Drink On A Night Out?

Posted at 13:29h in Drinks, News by

Have you ever wondered how a night of drinking can derail your healthy diet? One study revealed that many people are consuming more than 2,000 calories in alcohol on a night out. Research conducted by continuous glucose monitor Lingo surveyed 2,000 young British adults who regularly socialise with a night out involving heavy drinking. Many of those surveyed reported consuming an entire day’s worth of calories on a single night out. With party season upon us, here’s what you need to know.

If you’re looking for a personalised, expert-led approach to overcoming your health and weight challenges, and establishing healthy lifestyle habits that stick long term, we can help. Book your complimentary call today to find out more.

CALORIES IN ALCOHOL

The findings of the study reveal that the average drinker surveyed consumed 12 drinks on a big night out, amounting to over 2,000 calories. According to the report, this caloric intake is equivalent to eating a cheeseburger, medium fries, 20 chicken nuggets, and a serving of ice cream. Of course, this level of calorie intake has significant potential to compromise weight loss, but many people are unaware of just how many empty calories they are consuming when they drink.

Nearly half (47%) of those who took part in the research admitted they never consider the calorie content of their alcoholic beverages. So just how many calories are in alcohol on average? Of those surveyed, individuals consumed an average of three cocktails (186 calories each), three glasses of wine (83 calories each), three pints of lager (200 calories each), and three shots with sugary mixers (207 calories each). The grand total? 2028 calories.

Not only is this a significant amount of calories to consume, it also totals around double the weekly recommended upper maximum for alcohol intake.

THE DAY AFTER

The impact of this drinking doesn’t end on the night out. Of those surveyed, 86% of respondents reported craving ‘greasy, unhealthy food’ the day after drinking. The desire for this type of food is fuelled by feeling tired (52%) and sluggish (44%) with an insatiable hunger (22%). If you’re working to prioritise your health and lose weight, ultra-processed foods and takeaways such as pizza and burgers (prime picks for hangover food) are the last thing you want to be including in your diet. Especially if you’ve just added 2,000 extra calories into your intake the night before. 

ALCOHOL AND GLUCOSE LEVELS

Excessive alcohol intake can impair insulin sensitivity, which can lead to blood glucose fluctuations. Then there is the sugar content of your drink to consider. As alcoholic drinks are not required by law to list nutrition information on their packaging, it can be hard to know just how much sugar you’re consuming. If you frequently drink alcohol and are curious as to how it’s impacting your blood sugar levels, consider tracking your glucose levels over a night out. Monitoring your blood sugar using a continuous glucose monitor (CGM) can provide real-time feedback on the impact of the foods and drinks you consume. Developing this awareness can be a powerful way to impact positive behaviour change. Read our guide to continuous glucose monitoring here.

LOW SUGAR ALCOHOLIC DRINKS

If you are going out for a few drinks, you can still make choices that are healthier and lower the calories in your alcohol by opting for lower-sugar options and limiting your intake. Alternating alcoholic drinks with a glass of water is great strategy. Switch sugary cocktails like espresso martinis and Pimm’s for low-sugar spirit like vodka or gin with a low-sugar mixer like soda and fresh lime or slimline tonic. Opt for dry white wines or champagne which is not only dry and fairly low in sugar but generally consumed in smaller quantities. Avoid sugary ciders which can contain several teaspoons of sugar per bottle. A wide range of alcohol free alternatives are now available, here are some of our favourites: What To Drink When You’re Not Drinking.

BINGE DRINKING AND MENTAL HEALTH

The Lingo study also highlighted the emotional impact of excessive drinking, with 16% feeling uncomfortable about their consumption and 18% often feeling queasy after a night out. “Hangxiety” is a term that combines “hangover” and “anxiety,” referring to the feelings of anxiety and unease that some people experience after drinking alcohol. And while alcohol may cause you to feel joyful in the short term, it’s important to remember that alcohol is actually a depressant. It slows down the central nervous system, reducing brain activity and negatively impacting mood. We speak with many people who find themselves turning to food for comfort when facing challenging emotions. Non-hunger eating is a big driver for weight gain and it’s important to be aware the impact alcohol could be having on your mood and food choices. When prioritising health and weight management, taking into consideration both mental and physical health is vital.

TIPS TO DRINK SMARTER

Plan ahead by setting a limit for the number of drinks you’ll have before going out. Choose lower-calorie options such as spirits mixed with soda water and fresh citrus like lime or lemon instead of sugar-heavy cocktails, sugary mixers, or ciders that can add hundreds of hidden calories. Opt for dry wines or champagne in moderation, as they tend to be lower in sugar and calories.

Make it a habit to alternate each alcoholic drink with a glass of water. This simple strategy reduces your overall alcohol intake and helps prevent dehydration, which can lead to headaches and more severe hangover symptoms. Staying hydrated also supports better decision-making about your food choices later in the night.

Be mindful the day after your night out. Prepare healthy snacks ahead of time to avoid the all-too-common craving for greasy takeaways or ultra-processed comfort foods. Snacks such as whole-wheat crackers with hummus or guacamole, veggie sticks, bananas, or air-popped popcorn can provide fibre, hydration, and nutrients without overloading you with calories or fat. These foods help replenish lost electrolytes like potassium and magnesium and stabilise blood sugar, which is especially important after alcohol consumption. For a more substantial option, leftovers like plain rice with grilled chicken or a veggie wrap can aid recovery and give your body the protein and energy it needs.

By planning your drinks and recovery foods wisely, you can enjoy social occasions without undoing your health and weight management efforts.

IN SUMMARY

  • A study of 2,000 young British adults found many consume over 2,000 calories from alcohol on a single night out, equivalent to a cheeseburger, fries, chicken nuggets, and ice cream combined.
  • On average, the survey respondents drank 12 alcoholic beverages, including cocktails, wine, lager, and shots with sugary mixers, totaling 2,028 calories.
  • Nearly half (47%) of participants admitted not considering the calorie content of their alcoholic drinks.
  • The day after drinking, 86% reported cravings for greasy, unhealthy food, driven by tiredness and sluggishness, which undermines healthy eating goals.
  • Alcohol impairs insulin sensitivity, causing blood glucose fluctuations; sugary drinks add hidden sugars since alcohol packaging rarely shows nutritional info.
  • Using a continuous glucose monitor (CGM) can help you to track alcohol’s effect on blood sugar and encourage healthier choices.
  • Tips for lowering calorie intake include choosing low-sugar spirits with soda and fresh citrus, avoiding sugary cocktails, opting for dry wines and champagne, and alternating drinks with water.
  • Excessive drinking can negatively impact mental health, causing “hangxiety” (hangover + anxiety), and may lead to emotional eating, which contributes to weight gain.

WHAT ELSE SHOULD YOU KNOW?

You can read our guide to alcohol and weight loss here: Can I Drink Alcohol And Still Lose Weight? This article outlines some of the issues around excessive drinking, from food cravings to poor sleep, and shares practical ways to make healthier choices. 

This research of 2,000 Britons was commissioned by Lingo by Abbott and conducted by Perspectus Global.

WORK WITH US

When you work with a qualified, experienced nutritionist, you’re supported in making conscious lifestyle choices that support your health and quality of life.

We are a team of nutritionists who specialise in weight loss. If you’re ready to overcome your weight challenges, achieve your goal weight and maintain it long term, we can help. You can use this link to book in for a complimentary call today. This is an opportunity to talk through your challenges with a member of our team and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.

Sign up for Kim’s weekly weight loss and wellness newsletter to receive the latest news, expert tips and advice direct to your inbox.

Print page
0 Likes


LINDA ROBINSON

Linda is our Practice Coordinator, helping to keep the clinic running smoothly.

 

Originally from Texas, Linda completed her MBA at SDA Bocconi in Milan. Linda has worked as a Strategy Consultant across multiple industries globally in cities including Kyoto, Paris, Chicago and San Francisco. She developed an interest in nutrition whilst volunteering for an organisation that provides cooking and nutrition education to children and families.

Linda is now settled in London with her husband, two children, and her very bouncy, sociable dog.

JULIE GOUGH


Julie Gough is a BANT registered nutritionist and certified health coach specialising in weight loss and hormonal health. She works with clients to address issues such as PMS, thyroid disorders, weight gain, and menopause symptoms. 


Drawing from her own health journey, Julie provides personalised nutrition advice combined with mindset coaching. She takes a functional medicine ‘root cause’ approach to helping clients overcome their health and weight challenges. 


Julie is passionate about empowering women to take control of their health and regain their energy and wellbeing long term.


To enquire about working with Julie, please contact us.

AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

Nikki is our Practice Manager, managing our team and heading up the day-to-day running of our clinic.

 

Coming from a background in town planning, Nikki is involved in the strategic development of our practice, continually ensuring we are delivering the very best service to our clients.


A Florida girl, Nikki relocated to the UK in 2014 where she lives with her husband, two children, and her rescue dog Skyy.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

To enquire about working with Stéphanie, please contact us.

INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

To enquire about working with Inna, please contact us.

ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

To enquire about working with Ania, please contact us.

Get weekly weight loss & wellness updates.

Subscribe and receive your free download:

 

7 STEPS TO INTELLIGENT WEIGHT LOSS


Privacy Overview

This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.