Alcohol and fat loss: don’t lose a week in one night

Alcohol adds calories and often triggers “let’s snack more”. The goal is damage control, not perfection.

5 rules that actually help

1. One priority: less alcohol, or simpler food, or no sweet drinks — pick one.
2. Eat before: a proper protein-based meal reduces late-night overeating.
3. Avoid sugar: sweet cocktails are a double hit.
4. Keep snacks simple: protein + veggies beats “fat + sauce + bread”.
5. No punishment compensation: next day, return to your basic meal templates.

How to use NutriAI

If you drank/ate snacks — take a photo and mark drinks/sauces. It helps you see the real leak.

Read next:

• Weekends & restaurants without backsliding: 5 simple rules
• Hidden calories: oil, sauces and drinks