Alcohol very illuminating. Alcohol has NO thermic effect. It is the ultimate processed food.
Processed foods have less thermic effects. So, add 50% to their calorie budget.
Remember the EMPANADAs holy shit my body craves GOOD food now. Nutritious food.
1500 calories of ethanol is more harmful than 2500 calories of steak and eggs. Full stop. Every organ in your body would agree.
Alcohol is not just empty calories. It is a metabolic toxin. When you drink it, your liver prioritizes it over everything else because it cannot be stored. This comes at a cost.
Ethanol:
•Disrupts mitochondrial function
•Increases oxidative stress
•Lowers testosterone
•Raises estrogen in men
•Increases cortisol
•Impairs deep sleep and REM
•Damages gut lining
•Promotes insulin resistance
•Raises blood triglycerides
Now compare that to 2500 calories of steak and eggs. What do you get?
•Highly bioavailable protein with a complete amino acid profile
•Healthy fats that support brain and hormone health
•Nutrients like B12, iron, choline, zinc, selenium, and creatine
•No sugar, no seed oils, no insulin spike
Still want to argue about calories?
Here’s what the science says:
Protein has a thermic effect of 25 to 30 percent. That means you burn a quarter of those calories just digesting it. Compare that to alcohol, which have a thermic effect closer to 0 to 3 percent. Furthermore, longterm studies have shown that even high-fat diets that are low in carbs INCREASE metabolism by increasing energy expenditure. Think about how many calories you would burn if you are in a carb and alcohol coma or hangover… the answer is very little.
Whole foods also support satiety signals like GLP-1, PYY, and CCK, while suppressing ghrelin. Processed foods and alcohol do the opposite.
And when it comes to fat loss, quality matters. You can gain fat in a calorie deficit if your hormones are broken, your sleep is wrecked, and your metabolism is inflamed.
A 1500-calorie alcohol-based diet will shrink your muscle, your bones, and your brain.
A 2500-calorie nutrient-dense diet will preserve lean mass, improve metabolic function, and support long-term weight regulation.
So here’s the truth:
If you are eating real food and still not losing fat, try eating less.
If that doesn’t work, stop at 80 percent full.
But always, always start with quality.
The caloric deficit is not what heals you.
The food does.
If you want to wreck your hormones in a body building competition, go for it. Count away. Leave everyone else to real healing
The Rolex Life 
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