The Drunk Diet

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Dear Weight Conscious Friend,

As drinkers, we suffer for our sport. A gram of alcohol has nearly twice as many calories as a gram of sugar or protein, so if you’re imbibing with any regularity, you’re liable to be a little soft in the middle. But according to Lüc Carl, you don’t have to be. In his new book, The Drunk Diet, the NYC nightlife promoter, certified personal trainer, and former longtime flame of Lady Gaga lays out what he claims is the secret to balancing a hard-partying life with a gym-worthy physique.

The Drunk Diet is built around Lüc’s personal story. A nightly habit of whiskey shots and Budweisers coupled with 4 a.m. diner runs had saddled him with 40 unwanted pounds, but rather than dry up in defeat, he devised a weight-loss plan with a liberal liquor allowance. His just-released book chronicles his journey to thin and proves that boozing and losing needn’t always be mutually exclusive. You might not party like Lüc, but you can still learn from him about keeping your belly flat when your tumbler’s full.

1. Drink beer sparingly
“Think of beer as the new chocolate cake,” says Lüc. “The carbs are completely useless, and they’re the reason you get a beer gut.” And it makes sense from a pure calorie perspective, too. A 1.5-ounce pour of hard stuff has about 100 calories, whereas a Budweiser has closer to 150. Switch from beer to booze and the calorie savings will add up throughout the night. “And it’ll get you just as drunk—if not more so,” says Lüc. But be warned: Sugary mixers can wipe out your calorie savings and leave you worse off than beer. Either drink your spirits neat or stick to a calorie-free mixer.
2. Fuel up first
Lüc pushes aside the drink menu until after he’s placed his dinner order. “If I start drinking before I eat, I end up a train wreck,” he says. “Plus I eat crap that I otherwise never would.” Sound advice given that researchers have officially discovered what the rest of us already knew: Alcohol makes you eat more. A Physiology & Behavior study found that subjects given two drinks before a meal consumed 30 percent more calories overall. Some of those calories were supplied by the precursory booze, but rather than compensate for those extra calories by eating less food during the meal, the participants actually ate more.
3. Water it down
Here’s some undeniably sound advice: Drink a one-to-one ratio of booze to water. Not only is H20 your best defense against a hangover, but it can also prevent you from becoming a drooling, blabbering mess. A buzz is a good thing, but blackout drunk is a problem. Try Lüc’s favorite combo: Pour a single shot of liquor into a pint glass, and fill the rest with ice and soda water for a zero-carb mixed drink that both hydrates and moderates.
4. Strike a Balance
Take stock of how your drinks fit into your daily diet. For instance, if Lüc knows he’ll be drinking beers at night, he’ll prepare by avoiding solid carbs past noon. Depending on how much he drinks, he might even go carb-free for another day or so afterward. Consider your personal drink of choice and the sacrifices you have to make to accommodate it. If you favor Bloody Marys, cut out salty foods elsewhere in your diet. More of a Jack-and-Coke drinker? There’s your dessert for the day.
5. Burn off the Booze
The harder you play, the harder you should be prepared to sweat. “Working out has to be a priority,” he insists. He plans runs in advance of a big night and forces himself to stick to it. “The biggest part of it is just willpower and balls—it’s a choice you have to make.” Beyond burning off those extra bar calories, exercise can help you handle a hangover. “Chances are, after ten minutes, your headache will be gone,” he says. “Stick to the workout and you’ll feel a lot better.”

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