Is truly hard seltzer good for weight loss?

Hard seltzer has become an increasingly popular alcoholic beverage in recent years. Marketed as a low calorie, low carb alternative to beer, wine, and cocktails, hard seltzers like White Claw and Truly have seen explosive growth. Many fans of hard seltzer claim it can be part of a healthy lifestyle and weight loss plan. But is this claim really true? Does hard seltzer deliver weight loss benefits compared to other alcoholic drinks? Here we’ll take an in-depth look at the nutrition facts, ingredients, and health effects of hard seltzers to determine if they are actually good options for losing weight.

What is hard seltzer?

Hard seltzer is an alcoholic carbonated water beverage, usually containing around 5% alcohol by volume. The main ingredients are carbonated water, alcohol (usually malt or cane sugar-based), and natural flavors. Some brands also add fruit juice or tea for flavor. Hard seltzers have a light, fizzy taste profile closer to soda than beer. They are gluten-free and tend to be lower in calories, carbs, and sugars compared to most beers, wines, and mixed drinks. Popular seltzer brands like White Claw, Truly, and Bud Light Seltzer have seen massive popularity recently, especially among health-conscious drinkers looking for a lighter alcoholic option.

Nutritional profile of hard seltzers

One of the biggest selling points of hard seltzers is their low calorie and carbohydrate content compared to traditional alcoholic beverages. Here is how the nutrition facts of some popular hard seltzers stack up per 12oz serving:

Hard Seltzer Calories Carbs (g) Sugars (g)
White Claw 100 2 1
Truly 100 2 1
Bud Light Seltzer 100 2 1
High Noon 100 2 1
Corona Hard Seltzer 90 2 1

For comparison, traditional light beers tend to have around 100 calories and 5g carbs, while a 5oz glass of wine is about 120 calories and 5g carbs. Most cocktails have 150-300 calories plus 20-30g carbs from mixers and juices. So nutritionally speaking, hard seltzers have some advantages.

However, while the numbers look promising, it’s important to note that these nutrition facts are for one standard 12oz serving. Hard seltzers are typically sold in 12-16oz cans, with most people drinking a full can (or more) in one sitting. So real-world calorie and carb intake can end up being higher than expected. Still, hard seltzers contain significantly fewer calories than most craft beers, cocktails, or a bottle of wine.

Hard seltzer ingredients

Hard seltzers tend to have very short, simple ingredients lists compared to beers and other alcoholic drinks. As mentioned earlier, the main ingredients are just carbonated water, alcohol, and natural flavors. Some also add a small amount of fruit juice, tea, or other natural sources for flavor and color.

Importantly, hard seltzers do not contain any added sugars, sweeteners, or mixers like those found in cocktails and some ciders or flavored malt beverages. This helps keep the carb and calorie count down. However, the natural flavors can come from controversial sources like MSG or artificial sweeteners in some cases, so check the label if you want to avoid these.

Overall though, hard seltzers have a relatively clean ingredient profile free of gluten, added sugars, dyes, cream, and other unhealthy extras. This makes them one of the “healthier” ready-to-drink adult beverage options, if consumed in moderation.

Effects on weight loss

Now let’s get to the key question: do hard seltzers actually help with weight loss compared to other alcoholic drinks?

There are a few mechanisms by which hard seltzers could potentially assist weight loss:

Fewer calories and carbs

The biggest benefit of hard seltzers nutritionally is their low calorie and carb content compared to most alcoholic drinks. Consuming fewer calories while getting the same alcohol “buzz” means greater calorie deficit, which translates to more weight loss over time.

Going from a 150 calorie cocktail to a 100 calorie hard seltzer cuts 50 calories per drink. Over 10 drinks per week, that’s an extra 500 calorie deficit, equal to about 1lb of fat loss per month. So simply switching your alcoholic drinks to lower calorie options can add up.

Less bloating

Some evidence suggests carbonated beverages may reduce uncomfortable bloating and gas compared to alternatives. This may help maintain a leaner figure appearance day-to-day. Bloating can hide weight loss progress visually. Avoiding this helps some find motivation to stick to their diet.

Additionally, the lack of gluten, cream, and other common allergens in hard seltzers may help reduce inflammation and puffiness that can disguise real fat loss.

Healthier substitution

Hard seltzers offer an appealing swap for higher calorie alcoholic drinks. For those trying to cut back on beer, wine, or sweet cocktails without fully giving up alcohol, seltzers provide a happy medium. This allows drinkers to still enjoy social situations while eliminating hundreds of empty calories.

Having an alcoholic option that aligns with fitness goals makes it easier for many to stick to their overall healthy lifestyle and diet. They don’t feel forced to choose between drinking and weight management.

Hydration

Hard seltzers are mostly carbonated water, so they provide hydration that can assist weight loss. Dehydration is surprisingly common and causes water retention that hides fat loss on the scale. Sipping seltzers ensures proper hydration, allowing true weight reductions to show.

Low sugar

With little or no sugar, hard seltzers help avoid blood sugar spikes and crashes linked to overeating and fat storage. Steady energy and appetite control makes it easier to maintain a calorie deficit without strong hunger cravings.

Potential downsides

While hard seltzers do have some inherent benefits for weight loss, there are also some potential downsides to consider:

Alcohol effects

Despite being low in calories, alcoholic drinks like hard seltzers can indirectly promote weight gain in various ways. Alcohol lowers inhibitions, potentially leading to poor food choices. It also impairs metabolism and fat burning for up to 24 hours after drinking. If appetite and cravings increase after drinking, any calorie savings may be overwritten.

Portion control

Hard seltzers are easy to over consume, with most cans containing 2-3 servings. Even at 100 calories per serving, having 3 cans could add up to 300 unused calories. Portion control discipline is required to keep intake moderate.

Low fullness

The light carbonation and water content of hard seltzers means they don’t provide much feeling of fullness. This may make it easier to overeat high calorie snacks, negating the seltzer’s calorie benefit. Drinking seltzer with food increases fullness.

Lack of nutrients

While hard seltzers are low in calories, they provide little to no beneficial nutrition. Some dieters overlook getting proper vitamins, minerals, protein and other nutrients while excessively restricting calories via liquids. This can impair health and diet sustainability.

Tips for drinking hard seltzers for weight loss

If you want to incorporate hard seltzers into your diet while still losing weight, here are some useful tips:

– Stick to 1-2 cans max per occasion
– Alternate with water to slow pace of drinking
– Choose seltzers under 100 calories and 2-3g carbs
– Enjoy seltzers with low calorie snacks like popcorn, veggies, or fruit
– Avoid seltzers with added sugars or sweeteners
– Be mindful of alcohol’s effects on decision-making and metabolism
– Consider spritzers using seltzer to dilute higher calorie drinks
– Don’t rely solely on low calorie drinks for nutrition
– Track seltzer calories along with food intake for the day

The bottom line

Hard seltzers can be a relatively smart alcoholic choice for drinkers watching their weight due to the low calorie, carb, and sugar content compared to most beers, wines, and cocktails. However, their actual benefits for weight loss depend a lot on portion control, effects on appetite and cravings, and how they fit into your overall diet and lifestyle.

While the nutritional profile of hard seltzers beats out most alcoholic options, there are some potential downsides around alcohol’s impacts on decision-making and metabolism. Moderation and discipline are still required to see real weight loss results. Moderation is the key to drink hard seltzer and still lose weight. Overall, hard seltzers should be seen as a helpful substitute rather than a magic bullet for weight management.

Frequently Asked Questions

Are hard seltzers keto friendly?

Most hard seltzers are relatively low carb, with 2-3g net carbs per serving. This fits well within keto diet guidelines. Options like White Claw, Truly, and Bud Light Seltzer can be drunk moderately without kicking you out of ketosis.

Are hard seltzers gluten free?

Yes, hard seltzers are gluten-free since they are fermented from cane sugar and other gluten-free bases rather than grains like wheat. Brands certified gluten-free include White Claw, Bon & Viv, and Wild Basin.

Do hard seltzers make you gain weight?

Hard seltzers are lower in calories than most alcoholic drinks, however overconsuming without accounting for extra calories can lead to weight gain over time. Moderation is key, along with considering appetite and craving effects of alcohol.

What’s the healthiest hard seltzer?

The “healthiest” hard seltzers are ones with the fewest calories, carbs, sugars and cleanest ingredients labels, such as:

– White Claw Pure Hard Seltzer Water
– Bon & Viv Classic Hard Seltzer
– Truly Hard Seltzer (all flavors)
– Corona Hard Seltzer (all flavors)

Avoid seltzers with added sugars or artificial sweeteners.

Can I drink hard seltzer on a diet?

Hard seltzer can be included in moderation as part of a healthy weight loss diet plan, due to the low calorie and carb content. Be mindful of portion sizes, add mixers sparingly, and account for total alcohol calories in your daily intake.

Conclusion

Hard seltzers are one of the trendiest alcoholic drinks on the market, and are often marketed as a healthier option. When consumed carefully in moderation, seltzers can provide an appealing low calorie swap for higher calorie beer, wine, and cocktails. This can assist with weight loss for some by enabling lower calorie alcohol intake. However, the carbonated waters provide little nutrition and effects of alcohol consumption can also indirectly promote overeating. Overall, hard seltzers can be a smart pick for dieters looking to enjoy alcohol without derailing their weight loss efforts, but should not be the sole focus for nutrition or achieving a calorie deficit. Moderation, discipline, and an overall healthy lifestyle remain key to seeing real results on the scale. The healthiest option is to limit your alcohol intake in general regardless of the type of drink you choose.

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