Dante Carrillo
When it comes to dieting and weight loss, the drinks you consume are just as important as the food you eat. Choosing the right drinks can tweak your metabolism, curb your appetite, and help cut calories. Water is a great choice as it has zero calories and can help with managing body weight and reducing caloric intake. Other good options include black coffee, tea, vegetable juice, coconut water, kefir, and protein shakes. It's best to avoid sugary drinks like soda, fruit juice, energy drinks, and alcoholic beverages, as these can be high in calories and hinder your weight loss goals.
What to drink when you're on a diet
| Characteristics | Values |
|---|---|
| Water | Helps curb your appetite, cut calories, and stay hydrated. |
| Skim milk | Low in calories, high in nutrition. |
| Plant-based milk | Typically has fewer calories than cow's milk. |
| Fruit juice | Can have as many calories as soda, but has more nutrients. Look for 100% fruit juice without added sweeteners. |
| Smoothies | Can be a good way to get fruits and veggies into your diet, but be mindful of added sweeteners. |
| Alcohol | Alcoholic drinks can hinder weight loss and increase cravings. Opt for drinks with fewer mixers, or drinks with fewer calories and less sugar, such as light beer, martinis, or spirits on the rocks. |
| Caffeinated drinks | Limit caffeine intake to 200mg per day. |
| Diet drinks | May be linked to health problems such as type 2 diabetes and weight gain. |
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Water is best
Water is the best drink to consume when you're on a diet. It is a healthy and cheap choice to keep you hydrated. Drinking water instead of sweetened soft drinks can cut hundreds of calories from your diet each day. Drinking two glasses of water before a meal may also help you feel full faster, so you won't eat as much. It can help speed up your metabolism, too.
Water is also a good base for other drinks. If you want a fancy drink without the alcohol, look for ones made with sparkling water and flavoured with herbs and spices instead of sugar-sweetened beverages. You can also add a tiny bit of juice to water to slash calories.
Alcoholic drinks are loaded with calories and sugar, and their negative effects on sleep will leave you hungrier the next day. If you are watching your weight, it is best to stick with light beer, which has around 100 calories. Cocktails, creamy drinks, and mixed drinks should be avoided if you are trying to lose weight.
Even non-alcoholic drinks like juice, smoothies, and milk can be high in calories and sugar. It is important to watch what you drink as well as what you eat when you are counting calories.
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Alcohol's effects
Alcohol can have a detrimental effect on your diet in several ways. Firstly, it is often high in calories. For example, a gin and tonic can contain 115 calories. Alcohol also impairs your judgement and lowers your inhibitions, making it more likely that you will eat foods you are trying to avoid while dieting. Alcohol also interferes with digestion and sleep, which can complicate weight loss.
Furthermore, alcohol can cause stress on the stomach and intestines, decreasing digestive secretions and the movement of food through the tract. This can affect the metabolism of organs that play a role in weight management. Alcohol intake can also affect the levels of hormones in the body, such as testosterone, which is linked to metabolic processes.
If you are dieting, higher-proof alcohol such as vodka or whiskey will contain fewer calories and will affect your diet less. Alternating alcoholic drinks with water or low-calorie beverages can also help. However, it is important to note that heavy drinkers may be at risk of malnutrition as they often forego food and good nutrition for alcohol.
To support weight loss, it is recommended to drink water, black coffee, vegetable juice, coconut water, or smoothies. These drinks are low in calories and can provide additional health benefits. For example, water has zero calories and can help reduce appetite, while black coffee contains caffeine, which can increase alertness and eagerness to exercise. Vegetable juice can trigger a decrease in leptin, a hormone linked to obesity, while coconut water is a good source of electrolytes and vitamins.
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Juices and smoothies
If you're looking to lose weight, it's best to avoid store-bought juices and smoothies, which tend to be very high in added sugar. Instead, make your own at home, so you can control the ingredients and their quality. When making juice, start with mild juices like cucumber, celery, and carrot, and add in stronger juices like kale or spinach in small amounts. For smoothies, use one fruit and one non-dairy liquid, and then experiment with different fruits, vegetables, and add-ins like protein powder or silken tofu.
If you're looking for a more structured approach, there are specific smoothie diets, like the 21-Day Smoothie Diet, which involves replacing two meals per day with smoothies. However, it's important to be cautious of such restrictive diets, as they may do more harm than good in the long run. A registered dietitian can help you determine if a smoothie diet is right for you and support you in creating a plan that meets your nutritional needs.
It's also important to note that juices and smoothies should not be your only source of nutrition. They are best used to supplement a diet centered around whole foods. Additionally, while they can be a good way to get nutrients if you have trouble digesting whole fruits and vegetables, they are not a replacement for a balanced diet.
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Low-cal milk
When it comes to choosing a drink while on a diet, it's important to consider not only the calorie count but also the nutritional content of the beverage. While water is always a healthy and calorie-free option, milk can be a good choice for those looking for something more substantial that can provide essential nutrients.
Low-calorie milk options are available for those who want to include milk in their diet without consuming too many calories. Skim milk, for example, has a lower calorie count than whole milk because the milk sugar has been removed. Soy milk is also a good low-calorie option, as it is high in protein and helps suppress appetite, promoting a healthy metabolism. It also typically has less sugar and leaves out extra saturated fats and cholesterol.
Unsweetened almond milk is another popular choice for those watching their weight. It is low in calories and much lower in carbohydrates than cow's milk, making it suitable for a low-carb diet. However, it is also low in protein and other nutrients, so it may not be ideal for those looking for a more nutritious option. Other nut-based milks, such as cashew milk and macadamia milk, are also lower in calories and have a similar consistency to dairy milk, making them a good alternative.
Oat milk is another milk alternative that is often recommended for those on a diet. While it has more calories than some other plant-based milks, it is richer in vitamins and minerals like calcium, potassium, magnesium, vitamin B12, and vitamin D. The soluble fibre in oat milk can also help you feel full faster and stay satisfied for longer.
Hemp milk is another option that may aid weight loss. It is made from ground, soaked hemp seeds, which are high in protein and omega-3 and omega-6 fatty acids. It may help lower cholesterol levels and thyroid hormones, and because it doesn't contain lactose, it can be a good alternative for those who are lactose intolerant.
Overall, there are a variety of low-calorie milk options available for those who are on a diet. Each type of milk has its own unique nutritional profile, so it's important to consider your specific dietary needs and preferences when choosing the best option for you.
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Diet drinks
When it comes to dieting, it is important to watch what you drink as well as what you eat. Choosing the right beverage can help curb your appetite and cut calories.
Water is a healthy and inexpensive choice to keep you hydrated. Drinking two glasses of water before a meal may help you feel full faster, so you eat less. It can also speed up your metabolism. If you want to add some flavour, you can add a splash of fruit juice, but be aware that juice can have as many calories as soda and a lot of sugar. If you want to include juice in your diet, look for 100% fruit juice and steer clear of added sweeteners.
If you are craving something fizzy, carbonated water is a good alternative to soda. However, watch out for flavoured seltzers that have added sugar. Sparkling water is also different from club soda, which has sodium, and tonic water, which has sodium and sugar.
Milk is another good option, as it is low in calories but high in nutrition. Skim and soy milk are good options, and plant-based milk substitutes, like almond milk, typically have fewer calories than cow's milk.
If you are dieting, it is best to avoid alcohol, as it is high in calories and can lead to poor decision-making when it comes to food choices. However, if you do want to drink alcohol, there are some lower-calorie options, such as light beer, vodka, tequila, gin, and whisky.
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Frequently asked questions
Water is a great choice when you're on a diet, as it has zero calories and can help with managing body weight and reducing caloric intake. Other good options include black coffee, herbal tea, coconut water, vegetable juice, and apple cider vinegar mixed with water. If you're drinking alcohol, vodka soda, gin and tonic, and martinis are relatively low-calorie options.
It's best to avoid sugary drinks such as soda, fruit juice, and sports drinks, as well as alcoholic drinks, which are high in calories. Be cautious with smoothies and blended juices, as they may include high-calorie additions like ice cream or sherbet.
Drinks that are low-calorie and high-protein can help boost weight loss by jumpstarting your metabolism, reducing your appetite, and making you feel full. Protein powders and shakes can help, as digesting protein can increase how many calories your body burns at rest. Kefir, a fermented dairy drink containing probiotics, has also been shown to reduce weight and belly fat.
