Brenda Khan
When it comes to dieting and weight loss, it's important to consider not only what you eat but also what you drink. While there is no magic drink that will lead to weight loss, certain beverages can support a healthy diet and help curb your appetite and cut calories. Water is a great choice as it contains no calories and can aid in detoxification, among other benefits. In addition, drinking two glasses of water before a meal may help you feel full faster, reducing your overall calorie intake. For those who don't like plain water, adding a slice of lemon or lime, or opting for sparkling water, can make it more palatable. Skim milk and soy milk are also good options as they are low in calories but high in nutrition. On the other hand, sweetened carbonated beverages such as sodas and rich teas are best avoided due to their high sugar and calorie content. Alcoholic drinks can also hinder weight loss, but if you want to enjoy a drink, there are lower-calorie options such as light beer, vodka with lime juice, or cocktails made with diet soda.
| Characteristics | Values |
|---|---|
| Calorie-free | Water, tea |
| Low-calorie | Skim milk, soy milk, almond milk, coffee (without sugar and cream), light beer, hard seltzers, green tea, apple cider vinegar, kefir |
| High-protein | Protein shakes, whey protein powders |
| High-calcium | Milk, cheese, yogurt |
| Avoid | Sugary drinks, fruit juices, smoothies, energy drinks, sweetened teas, cocktails, mocktails, detox teas |
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What You'll Learn
Water is essential for weight loss
If you're on a diet, there are a variety of drinks you could consider incorporating into your routine. Firstly, it's important to limit or avoid drinks that are high in sugar and calories, such as caffe mochas, lattes, and soft drinks. Alcoholic beverages, party drinks, and cocktails can also be high in calories. Instead, opt for lower-calorie alternatives such as skim milk, soy milk, or plant-based milk substitutes like almond milk.
However, one of the best drinks to consume when on a diet is water. Water is essential for weight loss due to several reasons. Firstly, it is calorie-free, helping to reduce your overall liquid calorie intake. By replacing sugary drinks, soft drinks, or juice with water, you can significantly lower your caloric and sugar intake. This reduction in calories can contribute to weight loss, as evidenced by a 2015 study where obese women who replaced diet beverages with water after meals showed greater weight reduction.
Secondly, water may help suppress your appetite and increase feelings of fullness. Drinking a glass or two of water before a meal can make you feel fuller faster, leading to reduced calorie intake. This effect is supported by a 2018 study, which found that drinking water before meals reduced hunger and food intake in people of average weight and body mass index (BMI). Additionally, water can help speed up your metabolism, further contributing to weight loss.
Water is also crucial for proper digestion and kidney function. It helps the kidneys filter toxins and waste while retaining essential nutrients and electrolytes. When the body is dehydrated, it cannot effectively remove waste, and the kidneys retain fluid. Staying hydrated ensures your body can efficiently eliminate waste and maintain normal kidney function.
Finally, water is essential for burning off stored fat and carbohydrates. The process of metabolizing fat, called lipolysis, requires water molecules to interact with triglycerides (fats) to create glycerol and fatty acids. A 2013 study found that subjects who substituted a sugar-sweetened beverage with water reduced their weight gain over four years. While the exact mechanism of how water contributes to weight loss is still being studied, there is a positive correlation between increased water consumption and weight loss.
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Avoid sugary drinks, like soda and juice
If you're on a diet, it's important to watch what you drink as well as what you eat. Sugary drinks like soda and juice are high in calories and can hinder your weight loss goals. A 12-ounce can of soda can contain up to 13 teaspoons of sugar, while a 12-ounce serving of orange juice can contain up to 10 teaspoons. These high levels of sugar not only add calories to your diet but can also damage your teeth.
Fruit juices do have some nutritional benefits, as the sugar they contain is naturally derived from fruit. However, it's important to be mindful of portion sizes and choose 100% fruit juice with no added sugar. The NHS recommends limiting fruit juice and smoothies to a maximum of one small glass (150ml) per day and drinking them with a meal to minimize their impact on your blood sugar levels.
If you're craving something sweet to drink, there are some healthier alternatives to soda and juice. For example, you could try diluting squash drinks or cordials with water to reduce their sugar content. You could also add a squeeze of citrus to your water for a hint of natural sweetness.
In general, it's best to choose low-calorie drinks when you're on a diet. Water is an excellent choice, as it's calorie-free and can help fill you up so you don't overeat. Coffee and tea are also good options, as long as you go easy on the cream and sugar.
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Dairy products can aid weight loss
When it comes to weight loss, what you drink is just as important as what you eat. While water is essential and calorie-free, there are other drinks that can aid your weight loss journey.
However, it is important to note that not all dairy products are beneficial for weight loss. Full-fat dairy products and those with added sugar, such as ice cream, are not suitable for a weight-loss diet. Furthermore, excessive consumption of dairy, even non-fat varieties, is not recommended. Moderate consumption of non-fat dairy products as part of a balanced diet is the best approach.
Other drinks that can aid weight loss include coffee, tea, and low-calorie alternatives. Coffee, when consumed in moderation (3-5 cups per day) and without excessive cream and sugar, may protect against type 2 diabetes, liver disease, and heart disease. Tea, such as kombucha, is also a healthy option, with potential weight loss benefits, although more research is needed. Switching from sugary soft drinks to low-calorie alternatives, such as diet soda or sparkling water, can also help cut calories. However, it is important to note that research on the weight loss benefits of diet drinks is mixed, and they may be linked to health issues such as type 2 diabetes.
In conclusion, while dairy products can aid weight loss, they should be consumed in moderation as part of a balanced diet. Combining dairy with other healthy drinks and a suitable exercise regimen can help optimize your weight loss journey.
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Alcohol is not weight-loss friendly
When it comes to weight loss, what you drink is just as important as what you eat. While some drinks can help you achieve your weight loss goals, others can hinder your progress.
Alcohol is often referred to as ""empty calories", meaning it provides your body with calories but contains very few nutrients. For example, a 12-ounce can of beer contains almost 155 calories, and a 5-ounce glass of red wine contains about 125 calories. These extra calories can add up quickly, especially if you're consuming multiple drinks in one sitting.
- Alcohol is burned by the body as a fuel source before anything else, including glucose from carbohydrates or lipids from fats. This means that when your body uses alcohol as its primary source of energy, the excess glucose and lipids are stored as adipose tissue, or fat.
- Excessive alcohol consumption can lead to alcoholic fatty liver, a condition that damages the liver and affects how your body metabolizes and stores carbohydrates and fats. This can make it more difficult to lose weight.
- Alcohol intake can lead to impaired digestion and absorption of nutrients, affecting the metabolism of organs that play a role in weight management.
- Alcohol stimulates appetite and increases food intake when consumed before or with a meal. It has also been linked to an increased desire for and intake of high-fat, savoury foods.
- Binge drinking, frequent heavy drinking, or consuming drinks with high sugar content can all contribute to weight gain and make weight control more challenging.
While it is not necessary to completely abstain from alcohol when trying to lose weight, moderation is key. Limiting your alcohol intake and choosing low-calorie mixers or drinks can help support your weight loss journey. Additionally, drinking plenty of water before, during, and after consuming alcohol can help you stay hydrated, reduce the likelihood of drinking too much, and prevent confusion between thirst and hunger.
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Coffee and tea are low-calorie options
If you are a coffee lover, you can make a few changes to keep the calories in check. Most coffee places offer sugar-free syrups, or you can special-order your drink with skim milk. Be sure to skip the whipped cream. If you don't like black coffee, consider adding milk alternatives like almond milk, which are lower in calories and saturated fat than traditional dairy creamers.
Tea is also a good option for weight loss, especially green tea. Studies have found links between regular consumption of green and black tea and a reduced risk of cardiovascular disease, some cancers, and diabetes. However, be aware that iced tea can have 3–8 teaspoons of sugar, and some flavoured teas can be high in sugar and calories.
It is important to note that while coffee and tea can be part of a healthy diet, they should be consumed in moderation. The recommended caffeine intake is no more than 200 mg per day, and pregnant women should limit their caffeine intake to less than 200 mg per day.
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Frequently asked questions
Water is one of the most healthy drinks to consume while on a diet, as it contains no calories and facilitates metabolic and physiologic processes. Other good options include skim milk, soy milk, and plant-based milk substitutes such as almond milk.
Sweetened, carbonated beverages such as sodas and energy drinks are full of calories and low in nutrients and should be avoided while on a diet. Alcoholic drinks are also not ideal when trying to lose weight, as they are often high in calories and can lower inhibitions, making it more likely for dieters to eat foods they are trying to avoid.
While no specific drink leads to weight loss, some drinks may support the necessary lifestyle changes. For example, consuming a high amount of protein may help reduce hunger and maintain a feeling of fullness, so a protein shake could help with weight loss. Ginger drinks can also be a healthy addition to hot tea or sparkling water, as ginger has anti-inflammatory properties.
