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“With Christmas soon upon us and the swing of festive parties and celebrations underway, champagne corks will be a-popping and cocktail shakers to the ready. I, like many, really do love a glass or two, especially at times of celebration, but I’m so often asked for guidance about how much alcohol is too much?”

Amelia Freer, Registered Nutritional Therapist FdSc, Dip ION

Amelia further goes on to say that there has been a long-held belief amongst the medical community that a little bit of alcohol does us good. This comes from studies that seem to show that all causes of death (but particularly heart disease) are higher in people who completely abstained from alcohol. In other words, higher than was the case in people that drank moderately (a couple or so units a day). (Corraeo et al., 2004)

She does however, point out that alcohol consumption has been linked to a huge number of problems. It is after all, a toxic active substance that can sadly lead to significant problems with addiction and dependency. It has also been linked to over 200 disease and injury conditions.

Spanish Study

In a study of over 18,000 Spanish participants, it was found that the closer people drank to a traditional, moderate, Mediterranean pattern of mainly red wine consumption, the greater the association with reduced mortality (Gea et al., 2014). In other words, if you do choose to drink, the best way to do so is probably copy the culture of Mediterranean countries:

Drink moderately with meals, mainly red wine, spread out evenly over the week and very rarely in excess.

Perhaps that small sunset glass of wine on the terrace with supper is okay.

What does Jonno Proudfoot say?

Jonno Proudfoot and the team at the Real Meal Revolution, make the point that if we must drink, then appraoch it from a low-carb perspective. Choose dry wines (lower sugar content), low-energy lite-beers, and clearer spirits such as gin and vodka.

The problem with lite beers is they don’t taste great so what’s the point? And the problem with spirits is they’re often only palatable with a sugar-riddled mixer.

So, depending on your preferences, they recommend a glass of half-decent wine with dinner or a whisky or pot still brandy. This is delicious with water, soda, ice or neat. For many, they are the best practical options. Just remember that you’re still consuming alcohol which is worse than any amount of nitrates in a sausage.

Avoid normal beer, alcopops, cocktails and spirit mixers. These will all stop any weight loss dead in its tracks. (Beer is a minefield. You can drink a day’s allowance of carbs in one pint and it’s often far too tempting to have “just one more”. How many slim beer drinkers do you know?

In my experience, as we progress on our health journey we soon learn what our personal limits are, what our triggers are and how easy it is to overdo it.

Be mentally prepared when you’re going to a party. Put your own boundaries in place and stick to them.

Reference: Amelia Freer Alcohol: How much is too much?

Real Meal Revolution

Credit: Diet Doctor for alcohol carb content graphic

 

More common sense around low-carb myths from Jonno Proudfoot, CEO of the Real Meal Revolution, Chef and extreme adventurer.

The idea that weight loss is simply a matter of “just count calories” is a widespread myth that oversimplifies a complex biological process. While calorie intake does matter—creating a calorie deficit (burning more calories than consumed) is essential for weight loss—the quality and source of those calories are equally important.

Processing calories

This myth assumes that all calories are equal, but our bodies don’t process 100 calories of vegetables the same way as 100 calories of sugary snacks. Foods high in refined sugars and unhealthy fats can spike insulin, increase cravings, and lead to overeating, while nutrient-dense foods like lean proteins, vegetables, and whole grains promote satiety and stable blood sugar levels.

Moreover, focusing solely on calorie counting ignores critical factors like hormones, metabolism, gut health, sleep, stress, and physical activity. For example, chronic stress can elevate cortisol levels, making it harder to lose weight even in a calorie deficit. Similarly, lack of sleep disrupts hunger hormones like ghrelin and leptin, often leading to increased appetite and poor food choices.

Disordered eating habits caused by low-carb myths

The “just count calories” low-carb myths approach can also lead to disordered eating habits. People may become obsessed with numbers, ignore hunger and fullness cues, or restrict calories too severely, slowing down metabolism and causing muscle loss rather than fat loss.

Sustainable weight loss involves more than a math equation. It requires a holistic approach that includes mindful eating, balanced nutrition, regular physical activity, and lifestyle adjustments tailored to individual needs. While calorie awareness can be a useful tool, it should be part of a broader strategy that promotes overall health and well-being—not just numbers on a label. Ignoring the complexity of weight loss can set people up for frustration, yo-yo dieting, and long-term health consequences.

One of the greatest beliefs around is that “Low-Carb is Expensive”. – Jonno Proudfoot.

There is a common misconception that academics and scientists are the only people whose opinions count in any argument. When I dipped my toe into the academic community I was appalled by how much arguing happens over scientific papers instead of looking at what is right in front of them. There are many debates about nutrition that can be won on pure personal experience, and often, as little as plain old common sense.

One of the greatest beliefs around low-carb is that ‘Low-Carb is EXPENSIVE

Pasture-reared, wild-caught and organic foods

Suzanne Garrett, one of our own Facebook followers, testified to this by her own admission when she commented on our post with the following:

‘Agree with these comments, heard them all. But it is expensive to buy pastured/wild caught/organic/minimally processed. No getting around that fact – it’s a matter of degrees of expensive and how to economize by buying seasonally and in bulk. Still very expensive’

I have to agree with Suzanne. Pasture-reared, wild-caught and minimally processed food is generally more expensive.

What does low-carb mean?

Low-carb, by definition says nothing about pasture-reared or wild-caught. Sure, all nutrition experts (hopefully even those who are not pro-low-carb), would advocate pasture reared meat and organic produce for optimal health. But in the history of Real Meal Revolution there has only ever been one mention of the quality of ingredients and that was in the first book The Real Meal Revolution. It said something along the lines of “you should aim to eat pasture reared and organic as much as possible.”