Forget shots, eat pretzels and skip cocktails … Our guide to drinking while on a diet JUST because you’re on a diet, it doesn’t mean you can’t unwind and enjoy a tipple or two - here we show how you can still keep on track GettyWith the summer nights, it can be too hard to resist a cheeky pint after work or a cider in the sun.But the reality is that you can often undo the good work you’ve done all week with a boozy night out on the town.With some of our favourite cocktails like Long Island Iced tea containing as much as 780 calories, it can be difficult to keep to the restraints of your diet.When Brits can consume an extra 6,000 calories just on a night out, it is no wonder why many are quick to take a rain check.So to help you stay on track, Express.co.uk have spoken to two leading diet plans, Weight Watchers and Slimming World, to share their tips on how to still lose the pounds while boozing. Julia Westgarth, Head of Programme Development at Weight Watchers and Carolyn Pallister, Slimming World dietician and Public Health Manager, reveal their simple and easy guide to diet successfully through the summer. 

GettySwap beer for spiritsWith some beers containing around 130 calories per pint, those glasses can add up over a night out.Instead, Slimming World's Carolyn Pallister says swap your pint it for a spirit.Slimming World’s Carolyn said: “When drinking, swapping beer or wine for spirits with low-calorie mixers can help to reduce calorie intake.”WeightWatcher's Julia said: "Stick to spirits and diet mixers - a Pina Colada can have up to 11 SmartPoints per serving where a single gin and slim line tonic is only 2 SmartPoints per serving."Smaller measuresStill want your beer or wine? You can still have your favourite tipple, just opt for a smaller version.Slimming World’s Carolyn said: “Choosing smaller measures overall by picking bottled beers over pints, small glasses of wine over large and single measures of spirits instead of doubles or free-poured measures can help reduce the overall number of units you consume, too.”GettyDilute drinks to make them last longerA simple way to make your drink - and money -  go further is to top up your drink with a low-calorie mixer like lemonade to make a shandy or spritzer.

Slimming World’s Carolyn said: “You can make drinks last longer by opting for tall drinks rather than shorts or shots, or diluting drinks with a low-calorie mixer to make a lager shandy, wine spritzer or spirit and a diet mixer (e.g. diet coke, soda water or diet lemonade).”best non dry red winesWeight Watchers' Julia said: "If wine is your tipple of choice, go for a small measure in a large glass and ask for it to be topped up with ice and soda water, to make it a spritzer - it will last you longer and still taste delicious."good wine bars in portland or Unbelievable facts about alcoholbest wine of germany Here are some cool facts about alcohol you probably did not know.best rose wine for summer

Alternate drinks with waterAsk your barman for a jug of water on your table. Not only will it slow down your drinking, but it will keep you hydrated too - and hopefully be a help to your hangover. Weight Watchers' Julia said: "Have water on the table, you will be more likely to drink it and sipping it between alcoholic drinks will keep you hydrated."best cheese served with wineSlimming World’s Carolyn said: “Alternating alcoholic drinks with water or a soft drink is also a great idea – being well hydrated will reduce your chances of a hangover and it will be more cost-effective for you too!"best red wine with salmonGettyEat before you drinkWhile it is good to line your stomach in any case, eating a healthy meal before you go out stops you heading to that burger van on the way home.Slimming World's Carolyn said: “It’s a great idea to eat a healthy, filling meal before you start drinking.

A homemade dish like lean beef chilli con carne with boiled rice and vegetables, or a tomato-based pasta dish, will satisfy your appetite and leave you feeling fuller for longer, keeping unhealthy cravings at bay later in the evening.”Weight Watchers' Julia said: "Fill up on a good meal before you head off for drinks - this will make you less likely to snack later on."GettyPeckish at a party? Try pretzels insteadIt can be hard to know what contains what when attending a party. But portion and choice is key to keeping down those calories.Slimming World's  Carolyn said: “When temptation is around, perhaps at a buffet or party, skip past high-fat pastries like pork pies and sausage rolls or deep-fried morsels and crisps, and instead go for chicken (with the skin removed), beef, salmon, tuna, hard-boiled eggs or lean slices of ham or beef. "Low-fat nibbles such as vegetable crudités, undressed salads, fruit kebabs, pretzels and breadsticks are a good alternative to crisps, too.”Weight Watchers' Julia said: "When it comes to snacks, think outside the box.

Try to limit yourself to a portion you can keep track of i.e. 1 handful of nuts or plain popcorn. Sit away from large sharing bowls or platters and put your portion into your own plate or bowl."GettyHealthy bar snack swapsForgotten to eat before a night out?  Slimming World's Carolyn says alcohol "can stimulate your appetite and weaken your resolve" so it is no wonder we all reach for those salty peanuts at the bar.Here Weight Watchers' Julia shares her top tips to satisfy those hunger pangs without ruining your diet.- A 50g packet of salted peanuts comes in at 9 SmartPoints, swap to 10 cashew nuts for just 2 SmartPoints  - A packet of McCoys salt and vinegar crisps will cost 8 SmartPoints whereas Walkers baked salt and vinegar is just 3 SmartPoints - If someone suggests ordering nachos or a sharing platter there could be over 50 SmartPoints in the serving so it’s best to order your own food- If going for tapas, serrano ham, anchovies and Padron peppers are healthier options. Order a side salad or zero SmartPoints veggies with dressing on the side to snack on.