Is Sake Healthy? (5 Tips For Weight Loss) 

If you’ve ever been to a Japanese restaurant then you’ve definitely encountered sake before. 

Sake is one of Japan’s most popular alcohols and can be found in most Japanese restaurants across the United States.

Its popularity has increased over time and its unique flavors set it apart from other alcoholic beverages.

Popular variations include sake bombs, sake served warm, or sake served with fruit flavorings.

Sake is a traditional Japanese rice wine that has been made since ancient times.

Traditionally, the alcoholic beverage is served warm and is made from fermented rice which is what gives it that unique flavor. 

This drink can range from 14% to 16% alcohol depending on the type of Sake and continues to grow in popularity all across the world!

Sake is a popular drink to have a good time with, but is it healthy for you? 

Sake is not ideal to drink when trying to stay healthy as alcohol slows the oxidation of fats, which prevents you from maintaining a healthy weight. Since there is typically 14-16% alcohol by volume, Sake must be had in moderation in order to stay healthy. 

However, this does not mean we can’t have Sake while staying healthy! 

Here are 5 tips you can use to stay healthy while drinking sake. 

Tip 1: Understand the Nutrition Behind Sake

Tip 2: Be Mindful To Drink Sake In Moderation

Tip 3: Avoid Snacks While Drinking Sake

Tip 4: Understand How Alcohol Can Inhibit Fitness Goals 

Tip 5:  Make Sure To Stay Active & Stick To a Workout Plan When Drinking Sake

Let’s get started!

How To Lose Weight When Drinking Sake

The fundamentals of weight loss are essentially calories in versus calories out. 

This means that you must consume fewer calories than you burn in order to lose weight or, in this instance, fat. 

I’m sure you’ve heard of this phrase before; but to simplify what it means, here’s a question to ask yourself: “Am I burning more calories than I consume on a daily basis?” 

If you burn more calories than you consume, then your body will be in something called a caloric deficit which is the only way fat loss can occur, 

When drinking a beverage like soju, you have to be mindful of what its nutritional content is and how many calories you consume while drinking this Japanese alcohol. 

We’ll go over what the contents are in the next section below, but what you need to know before is how many calories you need to consume as an individual. 

Here is an article you can read that goes over the step-by-step process on how you can find the exact amount of calories you need to eat in a day. 

After finding out how many calories you need to consume on a daily basis, you need to make sure that you are exercising regularly and continue to build muscle throughout the week. 

Exercising can include resistance training which can be intimidating for many fitness beginners but we’ve all gotta start somewhere! 

Muscle allows you to burn calories at rest, which means you can eat more while still losing fat. 

The goal you are trying to achieve by working out is to increase your metabolism which keeps you fit and healthy. 

Eating more without gaining weight, isn’t that the dream? 

So, when we consume something like Sake, we need to understand that it adds calories to our meal that we wouldn’t normally have. 

The key is to plan ahead and make sure that you aren’t going over your calorie range when consuming Sake. 

In order to do that, however, you’ll need to know how many calories are in Sake which we will go over in the next section. 

Now that we’ve covered how to stay fit and lean while drinking alcohol like sake, we’ll go over five tips you can use to stay healthy while drinking soju. 

Tip 1: Understand the Nutrition Behind Sake

On average, one serving of sake (100 grams) contains 134 calories, 5 grams of carbohydrates,  0.5 grams of protein, 0 grams of fat.

One shot of sake, or 1 fluid ounce, contains 39 calories, 1.5 grams of carbs, 0.15 grams of protein, and 0 grams of fat.

180ml of sake contains 22 grams of alcohol which is not accounted for in most nutrition labels, so we know that alcohol contains 7 calories per gram meaning that there are 134 calories unaccounted for. 

So now that we know that sake has around 22 grams of alcohol in it, we can expect there to be 134 calories coming from alcohol that we did not see in the nutrition label 

This is actually a large serving of alcohol. 

So, we want to make sure that we are not eating high fat meals or items as we know that alcohol prevents foods from being used as energy. 

Thus, we want to pair alcohol with low calories foods and make sure that we really drink alcohol in moderation. 

So, the next time you are in the process of dieting, consider cutting out sake or anything with a high alcohol percentage out of the mix. 

You want to make sure that your calories are coming from a good balance of the three essential macronutrients which are: carbs, fats, and proteins. 

Alcohol is not an essential macronutrient and really is something that slows you down from achieving your weight loss goals. 

If you are to have alcohol, just make sure that most of your calories are coming from a good balance of the three macronutrients and ideally, only from those three macronutrients. 

Tip 2: Be Mindful To Drink Sake In Moderation

As mentioned before, alcohol is a source of extra calories coming from alcohol which is a macronutrient in itself. 

Alcohol contains 7 kcals per 1 gram served which makes it the second-highest calorie count for the 4 macronutrients.

When you go out to drink, it is key to stay mindful of how much you are drinking as these calories can really add up.

Because of the high alcohol content, there are many calories that aren’t included in the nutrition label. 

Alcohol in general contains sugar and many empty calories, not just sake. 

It is crucial to stay mindful about where your calories are coming from, while also maintaining a calorie deficit. 

Since sake is usually paired with some food, we can assume that you will be going over your calorie limit since most foods will already give you plenty of calories. 

This is why it is so easy to gain weight while drinking alcohol as those calories can really creep up on you without you even realizing it! 

So, the next time you have your Sake, make sure to ask yourself whether or not you can afford the extra calories. 

You can make sure to drink Sake responsibly by planning ahead. 

For example, if you’re having Sake for dinner, you can possibly go for a smaller lunch or breakfast so you can save your calories for a highly caloric meal. 

If you’re REALLY serious about your weight loss goals, then you can make sure to cut out Sake altogether. 

Working out and staying healthy is all about consistency and being in the process for months and months on end. 

So, have your Sake, just make sure to be responsible with it!

Tip 3: Avoid Snacks While Drinking Sake

It is very important to keep track of your caloric intake while drinking sake. 

Oftentimes when people are drinking, they have a tendency to snack which could lead to excess calories as mentioned above. 

Snacks paired with alcohol are usually high in fats, carbs, and sugar, which does not help anyone’s weight loss diet. 

It is entirely possible to drink sake while losing weight, but it is very important to consume foods that will fuel your muscles and enhance your metabolism. 

Fueling your muscles really comes from having an adequate amount of protein, as protein is what builds most of the things upon our bodies. 

Oftentimes, snacks that are often paired with alcohol are fried, or are high in fat and carbohydrates. 

One option is to swap out your typical drinking snacks with healthier options and alternatives. 

That way, you are able to satisfy your drunken cravings guilt-free, with foods that will nourish your body.

For example, instead of chips and dip, try carrots or stick with no snack at all. 

There is also a variety of healthier ingredient substitutes to make your own snacks at home which you can find on our Youtube channel. 

Tip 4: Understand How Alcohol Can Inhibit Fitness Goals 

Have you ever asked yourself whether or not Alcohol could inhibit your fitness goals? 

Well, there actually has been some research that shows how Alcohol could slow down our fat loss processes. 

When we drink alcohol, it is put into priority in the line of which macronutrients to burn. 

Our bodies tend to burn carbs and fats as energy or store them as energy as our bodies are primarily fueled by these two macronutrients. 

Alcohol, however, does not have a place to be stored within our bodies which means it must be used as energy first. 

This basically means that alcohol consumption increases the chance of our bodies to store carbs, fats, and proteins instead of using them as energy as alcohol takes priority to excrete. 

Therefore, we can assume that the more we drink, the more carbs and fats will be stored as energy causing excess weight gain. 

This is where we find the common perception of the “beer belly” effect. 

Alcohol promotes carbs and fats (especially fats) to be stored as energy. 

This just simply means that alcohol promotes us to store more weight which can, unfortunately, be in places you don’t want (like your belly!). 

So, does this mean that we can’t have alcohol at all when trying to stay within your fitness goals? 

No, not really. 

The reason for this is because a caloric deficit (eating fewer calories than your body burns) is the primary driving factor of weight loss. 

We can still drink alcohol and have a deficit of calories BUT it will be harder to achieve a caloric deficit as alcohol is the least satiating macronutrient out of the four available. 

Think about it this way. 

Alcohol is the second-highest macronutrient (7 kcals per gram) and cannot be even remotely considered to be a meal. 

When we drink alcohol, we consume a very large amount of calories while receiving nutrition that cannot be stored in the body. 

This is why moderation is key when drinking alcohol and staying within your calorie range is crucial since we can expect the other macronutrients to be stored rather than utilized. 

So, when we think about Sake which has a 14-16% alcohol percentage, we must be mindful of our total calories and the amount of fats we receive throughout our day. 

Remember, fats are the most likely to be stored rather than used when alcohol is consumed, so let’s make sure we watch out for this when drinking. 

If you were to enjoy yourself, stick to the protein and carbs that have little fats: think of things such as tuna, nigiri, low-fat fish, or chicken dishes, and stay away from the red meats. 

It’s all really about balance and making sure you are not consuming more calories than you burn. 

This is the concept of energy in vs energy out which is really the foundation of nutrition. 

Now, let’s get into why we should be staying active while drinking Sake! 

Tip 5:  Make Sure To Stay Active & Stick To a Workout Plan When Drinking Sake 

Maintaining a balanced diet and consistent exercise plan is key if you plan on drinking sake while you lose weight. 

Although proper diet and nutrition intake play a massive role in weight loss, it is important to pair this journey with exercise as well, especially strength training. 

15-30% of our metabolism comes from our activity levels. 

This means that we can increase our daily allotted calories by staying active! 

Up to 30% of our metabolism is based upon our activity level, so it’s up to you to make sure that you are maximizing your allotted calories! 

When it comes to strength training, however, we want to build muscle as mentioned earlier 

Muscle burns calories at rest which is another way we can increase our metabolism as well.

So, how does this relate to staying healthy while drinking Sake? 

Well, when we have a higher metabolism, it increases how many calories we can consume as our calories burned are much higher.

When we drink alcohol, we add a ton of excess calories that normally wouldn’t be present in the meal.

Adding muscle to your frame essentially allows us to have more leeway in terms of how many calories we can consume overall.

So, when you have a lot more muscle, a shot of Sake here and there won’t do too much damage.

Muscle is what keeps us healthy and what shapes us to look great! 

If you want to get started with a simple workout plan that will maximize muscle gains, then make sure to check out our workout plan listed below.

Women 

Monday (Full Upper): 

• Seated Shoulder Press: 4x20 

• Lateral Raises: 4x15

• Lat Pulldowns: 4x12

• Dumbbell Row: 3x10

• Dumbbell Fly: 3x10 

• Knee Push Ups: 4x20

• Weighted Crunches: 3x35 

Wednesday (Back/Hamstrings/Biceps) 

• Assisted Pull Ups: 3x10

• Lat Pulldowns: 4x12 

• Cable Row: 4x15

• Stiff Leg Deadlift: 4x15

• Hamstring Curl: 4x15

• Bicep Curls: 3x10

• Hammer Curls: 3x10

Friday: (Legs/Butt/Abs): 

• Squats: 5x5 

• Goblet Squats: 4x20

• Glute Bridge: 4x20

• Glute Kickbacks: 4x20 each leg

• Jump Squats: 4x20

• Weighted Crunches: 3x35 

• Leg Lifts: 3x35

Men

Mon: Chest, Shoulders, Triceps, Abs (Push Day)

• Bench Press: 3 sets 10 reps

• Dumbbell Press: 4 sets 12 reps

• Shoulder Press: 3 sets 10 reps

• Lateral Raises: 3 sets 15 reps

• Triceps Rope Push Down: 3 sets 15 reps

• Cable Crunches: 4 sets 15 reps 

Wed: Legs & Abs

• Goblet Squats: 4 sets 20 reps

• Weighted Walking Lunges: 2 sets 20 steps

• Stiff Leg DeadLift (Romanian Deadlift): 4 sets 15 reps

• Glute Bridges With Weight: 4 sets 20 reps

• Jumping Squats With Resistance Bands: 5 sets 20 reps

• Weighted Sit Ups: 4 sets 25 reps

• Weighted Toe Touches: 4 sets 25 reps

Fri: Back & Biceps (Pull Day)

• Assisted Pull Ups: 3 sets 10 reps

• Lat Pulldowns: 4 sets 12 reps

• Dumbbell Rows: 4 sets 10 reps (Each Side)

• Seated Cable Rows: 4 sets 15 reps

• Bicep Curls: 3 sets 10 reps

• Hammer Curls: 3 sets 10 reps

This is a simple resistance training workout plan.

What I recommend is to just look these workouts up on Youtube and choose weights that are not too heavy at first so you can really get your form down. 

All it takes are a couple of adjustable weights (bowflex adjustable weights on Amazon) and a reliable workout bench (steelbody bench on Amazon) that will allow us to do all the necessary workouts. 

When you feel that you’ve grasped the form, feel free to go heavier and heavier every week. 

Remember, this will not get you big and bulky. It will get you nice and lean.

Now make sure to workout and enjoy your Sake responsibly! 

Conclusion

Sake is an alcoholic beverage enjoyed for centuries in Japan and has been gaining popularity in the United States for quite some time. 

Maintaining a weight loss diet does not have to mean you are required to completely cut out life’s pleasures. 

Therefore it is paramount for you to stay mindful when you indulge in a highly alcoholic beverage such as Sake

We can combat the effects of Sake by staying active and building muscle which is really what we should be mindful of when trying to stay healthy in general.

So, let’s go out there and make sure we drink in Moderation and keep our eyes focused on our health and fitness! 

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