Your Health: Liquid Calories Contribute to Seasonal Weight Gain

If you're determined to avoid holiday weight gain this year, remember that what you drink matters just as much as what you eat. Americans are consuming more liquid calories than ever before, and many experts believe that high-calorie beverages are making a hefty contribution to the obesity epidemic in this country.

Over the past 37 years, the number of calories adults obtain from fruit drinks, sodas, gourmet coffee drinks and other liquids has nearly doubled, according to a study published in the November issue of the scientific journal Obesity Research. Scientists at the University of North Carolina in Chapel Hill made this discovery after analyzing beverage consumption patterns and trends for more than 46,000 American adults.

The researchers found that from 1965 to 2002, total daily intake of calories from beverages increased by 94 percent. According to recent estimates, most adults in the United States currently get about a fifth of their total daily caloric intake from liquids.

Although water consumption has remained relatively steady, Americans are consuming an additional 21 ounces -- slightly more than 2.5 cups -- of other beverages each day. For the typical adult, these other beverages contribute roughly 222 extra calories daily.

Gulping down those extra calories can have a significant impact on body weight in a short period of time. Consuming 222 calories a day more than your body needs can produce a weight gain of 1.75 pounds per month, for a grand total of more than 21 pounds per year.

The problem seems to get worse around the holidays. An abundance of high-calorie beverages, including eggnog, cocktails and hot cocoa, makes it easy to slurp down an extra 200 calories or more in a matter of minutes.

Unfortunately, obtaining extra calories from liquids doesn't seem to satisfy hunger or reduce the intake of food. The results of animal and human studies demonstrate that drinking soda, milk, orange juice or beer doesn't lead to a compensatory reduction in food intake.

In a study conducted by researchers at Pennsylvania State University, men and women were served the same lunch once a week for six weeks, with only the type and amount of beverage changing each week. Regardless of the type of beverage served, the study volunteers drank more when they were served 18 ounces than when they were served 12 ounces.

When the amount of high-calorie cola was increased, the women's caloric consumption increased by 10 percent, while the men's caloric consumption increased by 26 percent. Both the men and women tended to eat the same amount of food when they were served high-calorie beverages as they did when they were given low-calorie beverages.

In spite of consuming extra calories, the participants reported no difference in hunger or satiety compared to when they drank the low-calorie beverages. Previous research supports the notion that liquids don't satisfy hunger as well as solid foods.

Scientists don't fully understand the reasons our brains don't seem to pay attention to the calories obtained from liquids. Some speculate that chewing may be important in triggering feelings of satisfaction, and the quick passage of liquids through the mouth and into the stomach doesn't produce the same signals.

Even if your brain doesn't get the message that you're taking in extra calories, it's highly likely that your body will. Most Americans can expect to gain at least a pound or two over the holiday season.

To keep weight gain to a minimum, it's helpful to keep track of the calories consumed from beverages. A cup of full-flavored eggnog, for example, provides 360 calories, not to mention 18 grams of fat.

Even a serving of low-fat, sugar-free eggnog isn't exactly free -- most brands have at least 110 calories per cup. A cup of hot chocolate made with whole milk will add about 195 calories and six grams of fat to your daily intake, but if you're willing to compromise, you can find fat-free, sugar-free versions with around just 25 calories.

Calories from alcohol can add up fast: A 12-ounce bottle of beer offers roughly 140 calories. Celebrating the season with a single glass of wine or champagne will add around 100 calories to your total daily intake.

You don't have to give up your favorite holiday beverages, but if you want to avoid pouring on a few extra pounds in the coming weeks, it might be a good idea to consume them with a little extra caution.

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Rallie McAllister is a board-certified family physician, speaker and the author of several books, including "Healthy Lunchbox: The Working Mom's Guide to Keeping You and Your Kids Trim." Her website is www.rallieonhealth.com.

Last update : Tuesday, 11 December 2007

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