Jeffrey Salazar
When it comes to dieting, drinks can often be overlooked. However, they can have a significant impact on weight and overall health. Sugar-sweetened drinks, for example, can contribute to obesity and related health issues. So, what drinks can help with weight loss? Water is a cheap, healthy, and calorie-free option that facilitates metabolic and physiologic processes and aids in detoxification. Green tea and black tea have also been linked to a reduced risk of cardiovascular disease, some cancers, and diabetes. For those who don't like black coffee, almond milk is a lower-calorie alternative to traditional dairy creamers. Vegetable juice, such as tomato juice, can be a nutritious and low-calorie option, and coconut water is a tasty, low-calorie, and low-carb drink packed with vitamins and minerals. For those who enjoy dairy, kefir is a fermented drink containing probiotics that have been shown to reduce weight and belly fat. Lastly, protein drinks and shakes can be a great way to increase vitamin and mineral intake while burning more calories.
| Characteristics | Values |
|---|---|
| No calories | Water, black coffee, tea, apple cider vinegar |
| Low calories | Vegetable juice, coconut water, kefir, almond milk, skim milk, diet soda, vodka with club soda |
| High calories | Soda, juice, energy drinks, sports drinks, alcohol, mocktails, coffee with milk and/or sugar, smoothies |
| Nutritious | Vegetable juice, coconut water, kefir, milk, 100% fruit juice |
| Nutritious but high-calorie | Smoothies |
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What You'll Learn
Water is best
Water is the most efficient drink you can choose when dieting. It has numerous benefits, including containing zero calories, facilitating metabolic and physiological processes, and aiding in detoxification. Water is also a cheap and healthy way to stay hydrated, which is essential for overall health. The Eatwell Guide recommends that people aim to drink 6 to 8 cups or glasses of fluid per day, and water can make up a significant portion of that intake.
Water is also a versatile drink. If you want some extra flavour, you can easily add berries, slices of lemon or cucumber, or a splash of 100% juice to plain sparkling water. This allows you to create your own flavoured bubbly drink while still staying hydrated and avoiding added sugars and calories.
In addition to its health and weight loss benefits, water is readily available and can be consumed at any time. It is also a good substitute for higher-calorie beverages, such as soda or juice, which can contribute to weight gain and health issues when consumed in excess.
While other drinks like green tea, black tea, and apple cider vinegar have been linked to weight loss and improved health, water remains the simplest and most effective drink for promoting weight loss and maintaining hydration.
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Tea, coffee, milk
When it comes to drinks that are suitable for a diet, it is important to consider the calorie count and the nutritional value of the beverage. Drinks that are low in calories but high in nutrition are good options when trying to lose weight.
Tea
Unsweetened tea, especially green tea, is a good drink option when dieting. Green tea is not only calorie-free, but some research suggests that it may also aid weight loss. It is believed that the caffeine and micronutrients called catechins may each play a role in this. However, it is important to note that tea does contain caffeine, and some people may be sensitive to it or take medication that interacts with it. In that case, green tea may be a better option than black tea as it has a lower caffeine content. Additionally, when buying iced tea, it is important to read the labels carefully, as they often contain added sugars.
Coffee
Like tea, coffee can be included in a diet, but it is important to be mindful of the caffeine content. The recommended caffeine intake is no more than 400mg per day for healthy adults, with pregnant and lactating women advised to limit their intake to no more than half of that. Large milky coffees or iced coffees can increase the energy content of the drink and often contain more than one shot of coffee, so it is important to be mindful of the size and ingredients of your coffee when dieting.
Milk
Milk is another drink that can be included in a weight-loss diet. Skim and soy milk are low in calories and high in nutrition, making them good choices. 2% or whole milk is also an option, as it is a great source of calcium, which helps burn fat more efficiently, and protein, which is important for muscle building. However, if choosing plant-based milk, it is important to check the nutrition information panel and choose one fortified with calcium and with no or less added sugar.
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Juices: fruit and vegetable
Juices, both fruit and vegetable, can be a convenient way to increase your daily intake of fruits and vegetables. Doctors recommend eating at least five servings of fruits and vegetables each day, but studies report that Americans are averaging only about one serving per day. Juicing can be an easy way to boost your nutrient intake, as the juices contain most of the vitamins, minerals, and antioxidants naturally present in the whole fruit or vegetable.
However, it is important to be mindful of the sugar and calorie content of fruit juices. Juice can have as many calories as soda, and while it has more nutrients, it may still contribute excess calories that hinder weight loss. Vegetable juice is a more nutritious alternative, with fewer calories. For example, one cup of tomato juice has 41 calories, compared to 122 for orange juice. Choosing juice with pulp gives you some fiber, which may help control your hunger.
If you are trying to lose weight, it is recommended to substitute higher-calorie beverages with lower-calorie alternatives. Water with a tiny bit of juice added can be a good way to reduce your calorie intake while still enjoying the flavor of juice. Smoothies can also be a healthy option, especially when blended with leafy greens and protein such as nuts, seeds, or yogurt.
While juicing can be a convenient way to increase your fruit and vegetable intake, it is important to be mindful of the potential downsides. Juicing can cause you to miss out on beneficial fiber and antioxidants, and it may lead to consuming too many calories and too much sugar. Therefore, it is important to consume juice in moderation and be mindful of the ingredients and nutrient content.
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Alcohol and cocktails
Alcoholic drinks tend to be high in calories and added sugar, which can contribute to obesity and other health issues. Spirits such as tequila, gin, vodka, and rum have the lowest calories, with around 95 calories per 1.5 fluid ounces. However, when used in cocktails, the calorie count can increase.
If you are looking for low-calorie cocktails, it is best to avoid mixers like soda, juice, or pre-made cocktail blends. Instead, opt for drinks with minimal juices and sweeteners, such as spirits with zero-calorie mixers like club soda, diet soda, unsweetened tea, or coffee. For example, a vodka soda or a Moscow Mule made with vodka, diet ginger beer, and lime juice are good low-calorie options. You can also try an espresso martini, gin and tonic, or a gin rickey, which is made with gin, lime juice, and seltzer.
If you are looking for a wine option, dry red wine has been shown to contain heart-healthy antioxidants. You can also try a light beer, which often has fewer calories and a lower alcohol content than regular beer.
It is important to note that while these drinks are lower in calories, alcohol should still be consumed in moderation as part of a balanced diet. Additionally, mocktails can also be high in sugar and calories, so be mindful of the ingredients used in your drinks.
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Diet drinks and sodas
Diet soft drinks are popular among people trying to lose weight, especially those who are used to drinking regular soda. While they contain no calories, sugar, or fat, they are often associated with an increased risk of obesity and metabolic syndrome. This is because they can trigger feelings of hunger and lead to overeating as the body tries to compensate for the expected calories from a sweet beverage. Several studies have also linked diet soda to an increased risk of developing type 2 diabetes and heart disease.
However, it is important to note that the evidence is not consistent, and some studies have found that replacing sugary drinks with diet soda can result in weight loss. Additionally, diet soda is a better alternative to regular soda, as it can help cut calories. When choosing a diet soda, look for one with natural sweeteners like stevia and avoid those with artificial sweeteners like aspartame, saccharin, and sucralose, which are linked to tooth enamel erosion.
If you are looking for a healthier alternative to diet soda, naturally flavoured seltzer water is a good option. You can also try black coffee, which is calorie-free and rich in antioxidants. Moderate coffee consumption has been linked to improved mood, better concentration, and a lower risk of type 2 diabetes and certain cancers. Vegetable juice is another nutritious, low-calorie option, but be mindful of the sodium content.
Overall, while diet soda may not directly cause weight gain, it is important to be mindful of the potential health risks associated with its consumption. It is always a good idea to prioritise water as your primary beverage and practice moderation when consuming any type of soft drink.
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Frequently asked questions
Water is a cheap and healthy drink that can help with weight loss as it contains no calories. Other drinks that can help with weight loss include green tea, black tea, apple cider vinegar, vegetable juice, coconut water, kefir, and protein shakes.
Drinks with a high sugar content should be avoided, such as soda, juice, energy drinks, and sweetened teas. Alcoholic drinks can also hinder weight loss, as they often contain a lot of calories and can lower inhibitions, making it more likely for dieters to eat foods they are trying to avoid.
Some low-calorie alternatives to soda include diet soda, naturally flavoured seltzer water, and black coffee. However, it is important to note that diet sodas can trigger feelings of hunger and lead to overeating.
High-protein drinks have been shown to increase the number of calories burned at rest by 15% to 30%. Some examples of protein powders that can be added to shakes include whey protein, soy protein, egg white protein, casein protein, and pea protein.
