Looking Great & Feeling Great For Christmas

Christmas is coming and the goose is getting fat.  I wonder how many of us are feeling the same way!  With six weeks to go, would you like to lose that persistent 7 – 8lbs and look and feel your very best come Christmas Day?  It really isn’t too late with the right food information, planning and the key to weight loss – motivation and support.

My Looking Great & Feeling Great for Christmas is the answer. It’s tried, it’s tested and it works.

It follows the YOUtrition ethos of simple, easy foods, planned and pre-pepped in advance that will nourish your body with the nutrients it needs whilst ridding you of the excess weight that spoils your day. YOUtrition also works to remove the food and financial stresses  involved in making foods that the whole family will eat.  YOUtrition is not a diet.  It is a lifestyle, with a mix of recipes, tips and strategies  that work for life.  Really work.  Plus you get my expert support and encouragement along the way whenever you need it.

Here are some of my most recent testimonials.

“The ongoing gentle yet targeted support has ensured that my food choices are in line with my decision to lose weight. And this has helped me to start shifting some long-standing excess pounds. Can’t recommend YOUtrition enough”

Mrs P Zet

“I didn’t think making healthy food could be this easy.  I can’t even really call it cooking.  I am never hungry and there is always something to eat in the fridge that moves me forward.  Why has it taken me so long to think this way?  Where have you been Sonia? I love me and I love you”

Mrs A Brunds

I’m so happy! biggest loss for a long time in one week -2.8lb and down to 11st 6.6lb. I haven’t been below 11 and a half stone for about 4 and half years!”

Mrs S Doyle

“6lbs in three weeks and one week I wobbled a bit.  Yipee.  Thanks Sonia for getting me back on track, your words of encouragement made all the difference”

Ms S Elliott

My Looking Great & Feeling Great For Christmas program is £30 and comes with a Food Diary booklet for you to slip into your bag which will motivate and keep you on track.


YOUtrition 7 Day Body Reset Programme

Reset your body to looking great, feeling great and losing weight in just 7 days and find a solution that works for you in your life.  Weight loss really can be that simple!

Everyone wants a quick fix when it comes to, well everything, especially weight loss.  The reality is though that it took time to get to the weight that makes you unhappy and it takes time to lose it and rest your body.  However, the time to lose the weight does not have to be long or hard, or stressful or leave you feeling deprived and fearful that the weight once lost will creep up and find you again.

I designed my YOUtrition 7 Day Body Reset Programme as a fantastic jump start to looking great, feeling great and losing weight,  to prove just how easy it is to get on track within 7 days, simply by making adjustments not just to our food choices and eating habits , but to our preparation and planning, which once you have completed the 7 days and realise how much time and stress you have saved as well as really seeing and feeling the difference, you will stick with quite simply because it is the long term workable weight loss solution.

Included in the YOUtrition 7 Day Body Reset Programme are simple tasty meals that are interchangable on any day.  There are my YOUtrition Top 10 Tips for Looking Great, Feeling Great and Losing Weight, which can be applied to literally every situation. Just read them, you will understand immediately the reason for them (and that in itself makes them easy to follow and stick with), tips on food, movement, portion sizing  and the all important and extremely poweful MINDSET – without the right mindset and thinking differently about your weight loss, this could become another quick fix for you –  you will still lose the weight, but I want it to be for you for life!   Take that absolutely on board and you have taken a massive step towards overcoming your weight loss challanges.

There is also a YOUtrition Food Diary in an easy A5 booklet for you to slip into your handbag. With four weeks to complete and tips to keep you motivated and on track with food choices, portion sizing etc, this is a very, very powerful motivational tool (mindset) which you keep with you all the time.  It is amazing how this one little book motivates clients forward and accountable for exactly what and how much they eat. There is also a Meal Planner for you to complete and take with you shopping.  Plan you meals in advance.  I take one hour out of my week to complete this, list the foods I will need and then go shopping. Stick to it! Don’t be lead astry with offers of food products – these are the very products are what got you to this unhappy state.  Keep in mind always your goals and only buy the foods on your shopping list. These are the foods that will take you closer to your looking great, feeling great goals.

Finally, you will get a 15 minute Skype/telephone consultation with me, ( I am a fully qualified specialist in weight loss and nutrition who has published articles  and also presents a radio show on health & fitness),  before you start the Programme to make sure you understand exactly what you need to do and for me to address any questions you have and to set you up motivationally for success, plus I can be contacted for support during the week and another 15 minute consultation at the end to keep you on track.

The YOUtrition 7 Day Body Reset Programme is flexible within its guidelines, so if you don’t like one type of food in the menus, I can simply and easily swap it out.  This programme really is tailored for you so that you can get the most out of it and stick with the principles for life.


” I am 55 years old, in the middle of the menopause and was feeling rubbish.  I didn’ expect much from this programme but was desperate enough to try anything and  I can’t believe how I feel.  I lost 6lbs, am sleeping better, my horrible how flushes have almost gone and my clothes are looser especially around my waist.  Best of all I was not hungry and didn’t miss any of the stuff I usually ate to make myself feel better.  I know now that was the stuff that actually make me feel worse”  Thank you Sonia for making me look and feel so much better.”                                     Meg Elliott, 55


“I lost 5lbs the first week and I feel so good.  The programme is straightforward and easy to follow and it made sense.  Sonia is so funny , supportive and knowledgeable and I felt I was talking to a friend who wanted the best for me.  I have continued to plan my meals and this has saved me so much time and money,  I think differently about myself and my food and it is liberating which means even more to me than the weight.  I am well on my way to looking and feeling the way I deserve to be (Sonia’s words and my feelings).  One very happy lady.”   C Adams, 44


“I wanted a quick fix for my holiday and my goodness I got one.  I expected to feel hungry and rely on willpower and neither happened.  I love the way Sonia thinks and talks and the support she gave me.  I don’t like oats so she changed two recipes and I live by myself so she changed the evening meals for one person.  Sonia understood me and I felt I was the only person she cared about and I now keep the top 10 tips with me as well as my food diary and my weight keeps going down and my self esteem and confidence going up”                                                 Sue Moore, 42


Follow the Programme and success really is guaranteed!

YOUtrition 7 Day Body Reset Programme £50.00


Veggies, The Not So Secret Answer to Great Health & Weight

Veggies can sound like the dullest part of a meal.  However, there is so much we can do to literally spice them up, and in terms of weight loss and great health, they are heaven sent. To kick start your weight loss, try for one week portioning your plate out like this – you won’t regret it.

½ Veggies or Salad – make it colourful and fill this portion of your plate FIRST!

¼ Protein

¼ Healthy carbs!  Healthy carbs are not white or fluffy or overly sweet.  They include WHOLEMEAL (not brown) everything.

  • Choose a wide variety of veggies and steam them lightly to keep as much of the nutrients as possible.
  • Be brave and try new ones. Keep them colourful.  The greater the variety in colour, the wider the variety of nutrients eaten.
  • Low carb veggies include broccoli, cabbage, aubergine, pumpkin, courgette, asparagus, and butternut squash. All veggies are nutrient powerhouses!  Be creative with your veggies.
  • Add chilli flakes or sauté with garlic and onion or cherry tomatoes.
  • Add spices such as fennel or turmeric.
  • Dress with a very small amount of extra virgin olive oil and balsamic vinegar.
  • Toast some pine nuts and toss in.
  • A small sprinkle of Parmesan cheese on any veggies is delicious, but keep this small and occasionally.

See how many options you already have?  Try these two fabulous alternatives to pasta and just look at the calories.



280g Courgettes


Use a spiralizer – I used the finer noodle attachment – or a julienne peeler to create courgette noodles.

Toss in a pan with one teaspoon of olive oil for 30 seconds.  Done!

Serves 4, per 71g serving

Cal 25, Fat 1.3g, Carbs 1.2g, Fibre 1.4g, Protein 1.3g, Salt 0g

Butternut Squash Noodles


600g Butternut Squash

2 teaspoons Olive Oil

Salt and pepper to taste


Preheat oven to 200. Lightly spray two large baking trays with oil.

Trim the top portion of the butternut.  This is the only part that can be spiralized (reserving the bottom for another recipe).

Trim the top off and peel the skin off. Cut the butternut in 2 pieces so it’s easier to handle, then spiralize using the thickest noodle setting of your spiralizer.

Cut into 6 inch lengths so it’s easy to eat.

Transfer to the prepared baking sheets and drizzle each with 1 teaspoon oil, 1/4 teaspoon salt and black pepper to taste. Roast until soft, 7 to 10 minutes.

Serves 4, per 152g serving

Cal 78, Fat 2.1g, Carbs 11.2g Fibre 3g, Protein 1.7g Salt 0.02g






YOUtrition’s 5 Day Summer Kick Start Food Plan Program!

YOUtrition’s 5 Day Summer Kick Start Food Plan.  Transform Your Weight, Glow With Health & Reset Your Brain!

Would you like a 5 day food plan that completely revitalizes your body and resets your sugar cravings?  Is that possible?  Yes, it is with YOUtrition’s 5 Day Reset Program.  Not only will you start to see a difference to your waistline, the low sugar content of the meal plan means that your sugar cravings will subside, your energy levels soar, you will look and feel brighter and seeing the results, be motivated to move forward to the healthiest, slim you, you deserve to be!

At YOUtrition the focus is on making weight loss as stress free as possible.  It is not about expensive foods or hours in the kitchen.  It is not about ‘products’ it is about real food.   It is about making simple, easy, adaptable changes to your food choices and meals that you will enjoy both the creation of and the eating!

I will be sending out my basic YOUtrition menu plan.  It is flexible, easy to follow, delicious,  quick to prepare and store and packed with nutrients and food, not products.  I occasionally might use a very little sauce in jar for speed in some recipes, but that is certainly not every day and as you progress to the next step of the meal plan, they will disappear also!

The whole point of this 5 day food plan is to make you realize how easy it is to live healthily without a strain on your purse or time and which will absolutely set you on the path to achieving the results you desire in a way you know you can maintain!  I give tips on scheduling preparation time – how to best use your precious ‘you’ time and cook up more than 1 meal at a time without kitchen chaos.  How to store your delicious meals and the calorie content of each meal.

The meals are tasty, overflowing with goodness and, mostly perfect for freezing.  I give alternative ways of putting together the meals and use simple food swaps that maintain taste and yet give variety.  You will be so surprised as to how much you can eat whilst knowing that every mouthful is moving you closer to your weight loss goal.  It is all up to you!


A Stumble is Not A Fall But A Natural Part of Weight Loss!

A stumble is not a fall – it  is so important to acknowledge that for successful weight loss!

We mostly have a clear view of what we want to look like, even if we don’t have a clear view of how to get there, and once we are motivated, we do our best to keep on track with our nutrition and movement.  However there will always be times when we stumble – a little bit like tripping over the pavement.  We are watching where we are going and focussing on our destination and something changes, someone drops something on the payment for instance and we trip.  What then?  Do we sit and think, “Right, that’s it, I have tripped up, I might as well spend the rest of the day lying on the pavement because I am expecting to trip again?”  No, of course not!  It is the same with our food.

Even with the best laid plans and preparation, something at some point will happen to derail you.  You might find yourself extra hungry and having to grab some product from a motorway station late at night.  You might find yourself at a party where the host has made a birthday cake and it would be horribly rude to refuse a small slice. Or you just feel like something sweet and ‘treaty’ whilst watching the tv at the end of a boring day. You then “give in to temptation” and feel miserable and like a failure later.  Sounding familiar?

I want to reassure you that a stumble is not a fall and definitely not a failure.   I always tell my clients to be kind to themselves.  Know that you are doing the best you can in the circumstances you find yourself in and a temporary set back is simply that, temporary. If you stay on your healthy track  80% of the time, you will reach (and maintain) your weight loss goals, and the more often you make healthier choices, the more often the only choices you will look for and see, will be the ones that keep you on track.

I want you to remember how amazing you are at caring for others and dishing out kindness and support to others whenever it is needed and yet we rarely do the same for ourselves. We beat ourselves up for being human and then give up.  Don’t!   Be the person to yourself that you are to your loved ones.  Acknowledge the stumble, learn from it (if it was an emotional one) and move on being your best, most fabulous and slim YOU! x


The Menopause – Symptoms & Relief, Nature’s Way

As women mature and the menopause looms,  it can become harder to lose weight.  But we really don’t need to accept this as our lot.  Although there is a tendency for women over 40 to gain up to 2lbs per year, it is more likely down to the fact that we move less and our general activity levels drop rather than from hormonal changes and the slowing of our metabolism.  That is not to deny that hormonal changes, particularly the lowering of estrogen as we enter the menopause, can change the way we store fat particularly round our trunk.  Hence the dreaded thickening waistline.  So what can we do to keep these excess pounds away?

It is important to acknowledge that the tried and tested quick fixes of our 20’ and 30’s are gone.  Our bodies just don’t respond in the same way.  Personally I love this. It means that any changes we make will need to be long term for the weight to stay lost and so we give up on the “diets” and make the food and lifestyle changes that lose the weight and benefit both our physical and mental health.

A couple of years ago, in the height of my embarrassing hot flushes and sleepless nights – the ones that left me looking and feeling like a wrung out tearful shadow of myself, I started investigating why some women suffer so much and others seem to sail through (maybe they actually didn’t, but if they were feeling like me, they surely deserved an Academy Award for hiding it!).  I started to read about cultures where the effects of the menopause where unknown.  Initially I wondered if this was maybe down to embarrassment and under-reporting on the part of the woman of these cultures, but even female health care professionals there had never heard of “hot flushes”. Why?  Here follows a brief description of the changes in our bodies during the menopause, please bear with me, I expect most of us know this, but still, I do have a reason for writing this……

When we stop ovulating our need for estrogen drops off dramatically. We do still produce some estrogen but in much smaller quantities in our adrenal glands and adipose tissue (fat cells).   The menopausal symptoms we come to dread, the hot flushes, sleepless nights, mood swings etc. are simply the result of our bodies being in withdrawal.  We don’t tolerate the drop in estrogen because in our Western diet of high fat, low fibre, we are accustomed to much higher levels of this hormone than our bodies ever needed. Basically we are going cold turkey!   Our bodies really struggle to re-equalize this balance and so we swing from one feeling to another.

So, that’s the science.  Now my response as a weight loss specialist and nutritionist and someone who cares passionately about women’s health and wellbeing.

During the menopause, as with all natural bodily functions, there is a natural diet based solution, which even if it does not completely alleviate all the symptoms, definitely makes them more manageable because our hormones become more balanced.  In the instance, the re-balancing is achieved by eating phyto-estrogens (plant based estrogen), antioxidants and essential fatty acids, along of course with cutting out the foods that work against them.

The highest sources of phyto-estrogens are soy, lentils and chickpeas – don’t panic though, this is nowhere near as dull as you might imagine.  Whilst it would be great to up your intake of these, the list of phyto-estrogen foods is long and varied and includes, seeds, nuts, grains, many vegetables and fruits (which also include the antioxidants) as well as herbs and spices.  Along with some healthy fats, think salmon, avocado, eggs and a little lean red and white meat, you can see that your daily diet won’t be dull but will go a long way to reducing your symptoms.

So these are nature’s menopause helpers.  What about its saboteurs?  They include excessive caffeine and alcohol, sugar in its processed form and refined wheats, salt and excessive meat protein intake.  I say meat protein specifically as vegetable protein (quinoa for instance is a complete vegetable protein), as meat protein seems to take more calcium from our bones which can make us more vulnerable to osteoporosis.

Also, whilst it is vital to maintain calcium intakes during the menopause, dairy sources of calcium can have high saturated fat content so should be limited to one to two servings a day.

So, armed with all this information, I made some really easy changes to my diet.  I upped my phyto-estrogen foods and minimized my processed/caffeine and sugar.  And I kid you not, I do not have any symptoms at all now!  Truly, I have gone from changing my sheets at least twice a week to the much more normal once.  My energy levels and mood are right up there and I still have my waist (not so much maybe, but it is still there….), plus, and for me most importantly, my so precious sleep is back on track.

Obviously there will be some ladies who say, “I do all this and I am still really suffering”.  My heart really goes out to you and please see your doctor in case there are any other underlying issues, however in the main these changes do work and will benefit every aspect of your life.  Dare I say it, here’s to a happier, more manageable menopause! x



Youtrition eight

YOUtrition’s Eight Week Weight Loss Program for YOUR life!

Lose 14lb With YOUtrition’s Eight Week Weight Loss Program and keep it off for LIFE!

In weight loss, it is totally unrealistic to expect you to just clear the fridge, do a big shop, start cooking everything from scratch, change your eating habits, walk more and overhaul your whole lifestyle with the snap of your fingers.  So, what is the alternative, the one you can sustain for life?  I believe it is a program, designed for the individual that fits into your life and is determined solely by what works for you.  To design such a program, it is vital to know the basics of food and nutrition, its effect on the body and how to make the best choices.  That is where my Eight Week Program comes in and why it is so successful.

I designed this Eight Week program to cut through all the confusing food and dietary information out there.  I have nothing to sell, no products or exercise plans, just a way forward that you can stick with and can adapt to wherever you are and whatever you are doing.  It is based on my absolute conviction that diets don’t work and that real, sustainable weight loss comes from small, incremental, consistent changes that build to a stable of new, healthy eating habits that work for you in your life – whatever that may be.

My Eight Week Program has no more than 10 clients at one time and can be tailored to the group’s needs.  It is a fun, informative Program, results focused and conducted in a non-judgemental and mutually supportive way.  Due to the small class numbers, the sessions can be fairly flexible and everyone gets a chance to contribute, query, support with the other group members in a confidential environment

Each week different topics are discussed, they will be a mixture of food based and motivational topics, as outlined below (although this can be flexible to meet the groups needs),  along with recipes and the opportunity to share ideas.  For each session there is a handout to help keep you on track a long with easy recipe sheet to encourage confidence and variety.

There is also a private Facebook chat for the periods between sessions for queries or a quick motivational boost, to which all members of the group can contribute. You really are never alone on your journey!

This program has proved very popular and new friendships have been forged that have lasted well past the end of the program so why not give up on the restrictive diets and diet clubs and try a different approach for long term, sustainable weight loss!

Week 1.

Calories – Identifying how many calories each individual group member should be consuming for weight loss.  The quality of calories and the wisest choices.

Week 2.

Sugar vs Fat! One hinders weight loss, one accelerates it!

The use of Carbs, Protein and Fats in weight loss and the healthiest options.

Week 3.

Food Diaries – the ultimate weight loss guide.

Pre-Planning for weight loss in your lifestyle.

Week 4

Food Labelling – reading and understanding.

Portion Control.

Week 5.

Easy Everyday Food Swaps for Weight Loss

Healthiest Options for Optimum Weight Loss

Week 6.

Food Preparation


Week 7.

Recognizing Hunger.


Emotional Eating.

Week 8.

Progress Reporting.

Maintaining Motivational Levels.




Food Swaps Made Smart & Easy For Successful Weight Loss

Food and recipes – we all have our favourite’s.  The ones we have maybe grown up with, that our families and friends love us to make and the ones we are best at and like to show off, or is that just me…..?

Anyway, when it comes to shifting our excess weight, the last thing we want to have to do is abandon all our tried and tested and much loved recipes and replace them with foods we hope to learn to love but don’t initially have the same appeal.  Can you imagine your family asking for the “lovely raw veggies and low fat dressing”?  or the response you would get to the “Mum, I’m starving, what’s for dinner?”  and you reply chicken breast with salad……Not good I suspect.

So, what to do to keep all family members happy and you on your weight loss track?   I have the answer.  Food swaps.  I do this all the time and no-one even notices and often if they do, they love them for a number of reasons, such as the food swap is less heavy so they feel less sluggish afterwards and certainly has less sugar so there is no sugar crash shortly after eating and the subsequent hunger, and sometimes they just love the change of taste or texture within the recipe.

The easiest examples I use are these.

  • Out with the Spaghetti, in with the Courgetti and Butternut noodles mixed – you don’t have to go the whole hog and cut out the spaghetti altogether, just mix a smaller amount of the pasta with a larger amount of the veggie noodles – this also looks so lovely and colourful and tempting on a plate.
  • Out with the Cheese sauces in lasagne, bakes etc, in with the half fat crème fraiche with a pinch of nutmeg and a grating of cheese.  No butter, no flour, no milk and a much smaller amount of cheese.
  • Out with the sheet pasta in with the wholemeal tortillas in all instances.  My family love lasagne and cannelloni with wholemeal tortilla.  Pizzas with whole meal tortilla are also a massive hit.
  • Out with minced beef (5 to 15% fat and the 5% is much more expensive), in with minced Turkey (4 – 7% fat at a much lower price).  Every single recipe that requires beef can be swapped with turkey.  You don’t have to do this very time, but even if you alternate between beef and turkey you will save so many calories and a big reduction in fat.
  • Out with tomato sauces in jars (a total sugar and additive fest!), in with homemade sauces.  This is so, so easy.  When I have very little time, I put a can of tinned tomatoes, garlic cloves, onion, chilli, basil – basically whatever I fancy in my blender, whiz up and tip on anything that needs a sauce. Voila!
  • Out with the sour cream as dips, in with the 0% Greek yoghurt – not Greek Style Yoghurt – topped with herbs.  Think of the calories saved in this one small change alone!

Look around you and be creative.  Use herbs and spices – there is always recommendations as to which foods they work well with on the labels. Keep it simple and definitely keep it stress free.  Eat your favourite family meals plus add in some new ones and you will achieve your weight loss goals painlessly and keep the family happy.


Prepping for SUCCESS! A Key Factor in Successful, Sustainable Weight Loss & FUN!

As a Specialist in Weight Loss and Nutrition, I know that food prepping is one of the key factors in successful, sustainable weight loss.

Once you start regularly prepping your food for the next few days/week, you really will never look back.  The days of grabbing totally unsatisfactory “beige food” from a fast food outlet or a pre-packed supermarket  sandwich (with a food label listing suspiciously chemical sounding ingredients), will become a distant, unpleasant memory – along with the uncomfortably tight waistband, lethargy, insulin spike, subsequent frequent hunger and disappointment in your continuing struggle with weight loss.

No matter how busy your life is, if you have time to watch watch TV in the evenings, you have time to prep.  It is all about prepping your life around your health and weight, not the other way around.

Make a list of wholefoods during the week (plus add some spices and other staples).  Choose and stick to a quiet time to spend half an hour in the shop – believe me, when you are mainly buying mainly wholefoods there is no wandering up and down the isles pondering over chemical choices and checking out food labels for the healthiest options.  Then set aside just an hour, experiment with easy recipes, mix up some that need cooking and some that don’t.  Batch up into sealed tupperware containers and pop into the fridge/freezer.  Keep it simple and keep it stress free.

Whilst I accept that in the beginning the idea of prepping and cooking food in advance for the fridge can be quite daunting, you quickly adapt and factor it in to your weekly routine.  As you start to make easy meals that you look forward to and that keep you on your weight loss track, it will become fun.  How fab to come home, grab something you really like from the fridge or freezer, pop in the microwave or oven, and by the time you have taken off your coat and changed your shoes, a delicious meal is done.  Or to wake late knowing that no matter how much of a rush you are in, breakfast, lunch and dinner is sorted and you just have to grab something from the fridge!

I am not a cook, but I really enjoy the (up to) 2 hours in the kitchen, normally at the weekends, “creating”.  I have my standard 5 – 6 meals which I jazz up with different herbs, spices and individual twists and I LOVE IT! I also love the fact that I know exactly what I am eating and feeding to my loved ones.

Always prepared.  Never hungry. Always working towards your health & weight loss (and one last and important point, much cheaper)!

Let’s get prepping.


Low Calorie Alcoholic Drinks

Low calorie alcoholic drinks – the perfect solution to keeping your weight loss on track on any social occasion.

As a Nutrition and Weight Loss Specialist, I often see clients who struggle with the social aspects of life.  As often happens, their weight loss is going great, and they are loving the results they are starting to see. But just at that point, an invitation to an even arrives that just can’t be avoided.  It could be a friends birthday. It could be an office party. Either way, there is no choice, and we now have to deal with going out and having a drink or two. Fortunately there is no need to worry.  

It is an important part of my being a weight loss expert to offer alternatives, so go through this list of low calorie alcoholic drinks and be prepared before you get to the venue. The lists and recommendations are separated into four categories. Wine, Beer, Spirits and Cocktails. Depending on your preference or what you think will be available, note down some choices.

Note that, if drinking low calorie alcoholic drinks results in drinking more, then all benefits are gone and the point of the entire exercise is lost! Decide on a maximum number of glasses. Then look at the numbers. You might be better off drinking two to three stronger, high calorie alcoholic drinks, than drinking a lot of lower calorie alternatives.

Low Calorie Wine

Wine and champagne are almost always available at any venue or function. If wine is your drink of choice, you will be please to know that they average 100 calories or less per glass. White wines like Chardonnay, Zinfandel and Riesling have 90 calories per 4 oz. Red wine are similar. Merlot, Rose, or Rhonewith have roughly 95 calories per glass. But nothing beats Champagne. A single 4 oz glass is just 78 calories.

RECOMMENDED: Champagne – 78 Calories per 4oz Glass
WHITE WINE: Chardonnay,Zinfandel or Riesling – 90 Calories per 4oz Glass
RED WINE: Merlot, Rose or Rhonewith – 95 Calories per 4oz Glass

Low Calorie Beer

The average bottle beer has approximately 150 calories per bottle. Fear of the dreaded Beer belly aside, that’s not much considering the volume. The biggest issue when looking for low calorie beers is availability. There are plenty of great choices. Michelob Ultra has just 95 calories per bottle, while Miller Lite has just 96 calories per 12-ounce bottle. Miller Genuine Draft Lite has just 64 calories per bottle. Pabst Extra Light Low Alcohol has only 67 calories. They may not taste all that great or pack much of a punch but they are light on the calorie count. However chances are that you won’t find them everywhere. Guinness on the hand is likely to be available. Guinness gets a bad rap because of the darker hue. But at 125 calories per 12 ounces, it is a great balance between calories and taste.

RECOMMENDED: Guinness – 125 Calories per 12 oz

Low Calorie Alcohol

Spirits are another good option. The danger comes from the mixers. Stick to diet mixers, and you should be fine. If you drink any of these on the rocks, its a double benefit. Not only will you drink slowly. But you will also avoid drinking diet cola’s and whatever sweetener it contains.

RECOMMENDED: Rum & Diet Coke – 64 Calories per 1 oz

Here are calories counts for other spirits:

Rum – 64 Calories per 1 oz

Brandy – 64 Calories per 1 oz

Gin – 64 Calories per 1 oz

Tequila – 64 Calories per 1 oz

Scotch Whiskey – 73 Calories per 1 oz

Vodka – 73 Calories per 1 oz

Whisky – 73 Calories per 1 oz

High Calorie Drinks to Avoid

Drinks heavy in cola or juices (eg: Margarita)

Frozen or creamy drinks (eg: Pina Colada)

Drinks with high calorie mixers (eg: Eggnog)

Alcohol high in calories and sugar (eg: Crème de Menthe)

Use this information wisely. Make a note of what your primary options are. How much you want to drink. What to avoid. And you’re good to go!



Origianl article taken from Crazy Fat Loss