What is the best alcohol to drink on OPTAVIA?

January 13, 2026 •

4 min read

According to official OPTAVIA guidelines, alcohol consumption is not recommended during the program's main weight-loss phases. For those in the Optimization phase or seeking low-carb alternatives for a special occasion, finding the best alcohol to drink on OPTAVIA involves choosing options with minimal calories and carbohydrates.

Quick Summary

The OPTAVIA program officially recommends avoiding alcohol during weight loss due to empty calories, inhibited fat-burning, and potential for poor food choices. For those incorporating occasional drinks in later phases, distilled spirits like vodka or gin with zero-calorie mixers, dry wines, and light beer are the least disruptive options.

Key Points

Official Stance: OPTAVIA officially recommends against alcohol during weight-loss phases to maintain a fat-burning state and avoid empty calories.
Best Alternatives: Dry wines, distilled spirits like vodka or gin with sugar-free mixers, and light beer are the best low-carb alcohol choices.
Metabolic Impact: Alcohol is prioritized by the body's metabolism, temporarily halting fat-burning processes.
Avoid Sugar: High-sugar beverages and mixers should be strictly avoided, as they significantly increase carbohydrate and calorie intake.
Plan Ahead: Strategic timing, hydration, and moderate consumption are crucial for minimizing alcohol's negative impact on weight loss.
Social Drinking: Drinking alcohol can lower inhibitions, increasing the risk of making poor food choices.
Maintenance Option: Integrating low-carb alcohol is best reserved for the OPTAVIA Optimization or Maintenance phases, not the initial weight-loss journey.

Navigating Alcohol Consumption on the OPTAVIA Program

For anyone on a weight-loss journey, particularly one as structured as OPTAVIA, the question of alcohol can be confusing. While the official stance is to abstain, especially during the active weight-loss phases, understanding the 'why' is crucial for making informed choices later on. This guide will explore the official recommendations, the metabolic impact of alcohol, and low-carb alternatives for responsible consumption in the Maintenance phase.

The Official OPTAVIA Stance on Alcohol

OPTAVIA's primary goal is to put the body into a gentle fat-burning state through a reduced-calorie and controlled-carbohydrate plan. The company strongly recommends against drinking alcohol during the initial weight-loss phases, and for good reason. The key factors behind this recommendation include:

Empty Calories: Alcoholic beverages contain calories without offering significant nutritional value. These 'empty calories' can quickly add up and disrupt the daily caloric goals essential for the program.
Inhibited Fat-Burning: When alcohol is consumed, the body prioritizes metabolizing it over fat and other nutrients, effectively slowing down or halting the fat-burning process. This can significantly hinder weight-loss progress.
Lowered Inhibitions: Alcohol can lower inhibitions, which may lead to poor food choices, overeating, or consumption of off-plan snacks.
Dehydration: Alcohol is a diuretic, which promotes dehydration. Maintaining proper hydration is a key component of the OPTAVIA program.

Which Options are Least Disruptive?

If you have reached the Optimization or Maintenance phase and want to occasionally include an alcoholic drink, choosing the right type is paramount. The best alcohol to drink on OPTAVIA in these later stages are those with the lowest calorie and carbohydrate counts. The focus should be on drinks that won't undo your hard-earned progress. Here is a rundown of the least disruptive options:

Dry Wines: A standard 5-ounce glass of a dry white or red wine typically contains around 120-130 calories and very few carbohydrates, especially compared to sweeter wines.
Hard Liquor: Distilled spirits like vodka, gin, rum, and whiskey contain no carbs and are relatively low in calories per 1.5-ounce serving. The key is to mix them with a zero-calorie, sugar-free mixer.
Light Beer: Some light beers are specifically formulated to have a lower carb and calorie count than their regular counterparts, making them a better, but still cautious, choice.
Hard Seltzers: These have become popular for their typically low sugar and calorie content. Just be sure to check the label for carb counts, as some brands vary.

A word of caution: For any of these options, avoid sugary mixers, fruit juices, or sodas, as they can add a significant amount of sugar and carbs. Instead, opt for club soda, diet soda, or a splash of lime juice.

Low-Carb Alcohol Options Compared

To help visualize the impact of different alcoholic beverages, the following comparison table is useful. This represents a single serving size and typical nutritional information, but always check specific brand labels.


Drink Type	Calories (approx.)	Carbs (g) (approx.)	Best Mixer Options	Notes
Vodka & Soda	97	0	Club soda, diet tonic, lime	Very low impact if unsweetened.
Dry Red Wine	125	3.8	None (drink neat)	Antioxidants, but watch portion size.
Dry White Wine	121	2.6	None (drink neat)	Crisp flavor, low carb.
Light Beer	95-110	3-6	None	Lower carb than regular beer, still adds up.
Hard Seltzer	100	1-2	None	Convenient and low-sugar.

Strategic Drinking on OPTAVIA

For those who decide to incorporate an occasional drink, strategic planning is essential to minimize disruption to your diet. Consider the following tips:

Timing is Everything: Avoid alcohol during the intense fat-burning phases of the program, such as the 5&1 plan. If you must, save it for a special occasion during a less restrictive phase.
Hydrate: For every alcoholic beverage, have a full glass of water. This helps with dehydration and can slow down consumption.
Eat First: Don't drink on an empty stomach. Enjoy your lean and green meal before or with your drink to help curb the appetite-stimulating effects of alcohol.
Plan Your Calories: Account for the calories from alcohol in your daily intake. This may require adjusting your other food choices for the day.
Focus on the Social Aspect: Sip slowly and focus on the conversation and social event, not the drink itself. You can find more comprehensive advice on navigating social situations and other health topics at a source like Everyday Health.

Conclusion: Moderation is Key

While the official OPTAVIA recommendation is to avoid alcohol, those in later phases have choices for responsible, low-impact consumption. The best alcohol to drink on OPTAVIA is ultimately one with minimal calories and carbohydrates, consumed in moderation and with strategic planning. Distilled spirits with sugar-free mixers, dry wines, and hard seltzers are the least disruptive options. By being mindful of the impact on fat-burning and appetite, you can enjoy a drink on occasion without derailing your long-term health and weight-management goals.

Frequently Asked Questions

Wine is not recommended during the active weight-loss phase of OPTAVIA. For the Maintenance phase, a dry red or white wine is a better choice than a sweet variety due to its lower sugar content, but moderation is critical.

Yes, alcohol can disrupt the fat-burning state (mild ketosis) that the OPTAVIA program promotes. The body prioritizes processing the alcohol, which slows down the metabolic process of burning fat.

For low-carb options, distilled liquors like vodka, gin, or whiskey are best when mixed with zero-calorie beverages such as club soda, diet tonic water, or water with a squeeze of lime.

Alcohol is not recommended because it provides empty calories, can stimulate appetite leading to off-plan eating, and can hinder the body's fat-burning process.

You should use zero-calorie, sugar-free mixers. Excellent choices include club soda, seltzer water, diet soda, or diet tonic water. Avoid fruit juices and sugary mixers.

Some hard seltzers are low in both calories and sugar, making them a less disruptive option than regular beer or sugary cocktails. Always check the nutritional label to confirm the carb and sugar count.

To drink responsibly, you should wait until you are in the Maintenance phase, plan for the occasional drink by tracking calories, and have a glass of water for every alcoholic beverage.