The Best and Worst Cocktails for Weight Loss in South Africa

Some cocktails are better for your health and waistline than others. Here's what cocktails to choose if you're trying to lose weight while still enjoying a night out in South Africa.

While alcohol may never be truly "healthy," enjoying a drink in moderation has its perks. Whether you're sipping on a refreshing cocktail on a summer's evening in Cape Town or toasting to a celebration in Johannesburg, making mindful choices can help you stay on track with your wellness goals.

Yet, not all drinks are created equal. Some cocktails are loaded with sugar and empty calories, while others are lighter and even have a few health benefits. The key is knowing which to choose.

Here are the best and worst cocktails for weight loss in South Africa:

Best Cocktails for Weight Loss

Vodka Soda

A simple and effective choice, the vodka soda is one of the best low-calorie cocktails available. With just vodka and soda water, this drink contains no added sugar and is hydrating thanks to the soda water. Add a squeeze of fresh lemon or lime for extra flavor and a dose of vitamin C. This is an easy go-to option at any South African bar or restaurant. We love spicing up our favorite cocktail with fresh herbs in our Blackberry-Rosemary Vodka & Soda.

Mimosa

Brunch in South Africa isn’t complete without a mimosa. The classic mix of Champagne and freshly squeezed orange juice is lower in sugar than most mixed cocktails. Just make sure you’re using 100% pure orange juice to avoid added sugars, and you’ll even get a small boost of vitamin C while sipping away at your weekend brunch in Durban or Pretoria.

Wine Spritzer

South Africa is famous for its wines, so why not enjoy a wine spritzer? By mixing three parts wine (red or white) with two parts soda water, you get a light and refreshing drink with fewer calories than a full glass of wine. This is a perfect summer cocktail to enjoy at one of the many beautiful vineyards in Stellenbosch.

Worst Cocktails for Weight Loss

Eggnog

Popular during the festive season in South Africa, eggnog is one of the worst cocktails for weight loss. With cream, eggs, and sugar, it’s a high-calorie drink best enjoyed in moderation. If you can’t resist, opt for a lighter version made with low-fat milk instead of heavy cream.

Mojito

While a mojito may seem like a light, refreshing choice, it’s often packed with added sugar. The classic Cuban cocktail made with white rum, mint, lime, soda water, and sugar syrup can quickly add up in calories. To make it a bit healthier, ask for half the sugar or add more mint and citrus for flavor instead. Try our Fresh Mint Mojito Cocktail—or add in more natural elements for flavor, like extra herbs or citrus. This drink will still taste refreshing if you cut the sugar in half.

Piña Colada

A tropical favorite, the piña colada is rich, creamy, and high in sugar. Made with coconut cream, rum, and sweetened pineapple juice, this cocktail is packed with unnecessary calories. If you love the taste but want a lighter version, swap coconut cream for light coconut milk and use pure pineapple juice without added sugars. We also love switching up the flavors with our Banana Piña Coladas.

Enjoy Cocktails Without Derailing Your Health Goals

Choosing the right cocktail can help you stay on track with your weight loss journey while still enjoying a night out. Whether you’re at a trendy rooftop bar in Johannesburg or relaxing at a beachside café in Cape Town, making mindful choices will keep you feeling great. Balance is key, so enjoy your favorite drinks in moderation and opt for healthier options when possible.

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