What people consume has a significant impact on their weight and overall health. People who want to lose weight can benefit from this if they have the necessary knowledge.
According to the Centers for Disease Control and Prevention (CDC), 71.6% of adults in the United States aged 20 and up are overweight or obese. There are, however, no quick fixes when it comes to losing weight.
The most common way to lose weight is to change one’s eating, drinking, and activity habits.
Weight loss can be aided by increasing daily activity levels and consuming the appropriate amount of high-quality, nutrient-dense foods.
Although no single beverage causes weight loss, a variety of beverages may aid in the necessary lifestyle changes.
This article looks at drinks that may help you lose weight. We also discuss which drinks to avoid and provide other weight loss tips.
Drinks that may support weight loss
Weight loss may be aided by incorporating the following beverages into a healthy diet and activity plan:
Water is one of the healthiest liquids because it contains no calories and aids in metabolic and physiologic processes, as well as detoxification.
Many health organizations, including the Centers for Disease Control and Prevention, advise people who want to lose weight to drink water instead of calorie-laden beverages or to increase their overall water consumption.
According to research, regular consumption of green and black tea has been linked to a lower risk of cardiovascular disease, certain cancers, and diabetes.
Green tea’s two main ingredients, caffeine and epigallocatechin gallate, may help people lose weight and keep it off.
However, a review of numerous studies found that weight loss from green tea was not statistically significant in the majority of cases. When green tea did make a difference, the processes involved were more involved than simply drinking the tea.
Apple cider vinegar
Many people believe that apple cider vinegar has health benefits, including the ability to help people lose weight.
Participants in one small study who also took apple cider vinegar while on a low-calorie diet lost more weight and had lower cholesterol levels than those who only followed the diet.
Meal replacement shakes
Meal replacement shakes may be a good option for people looking to lose weight, especially if their busy schedule makes it difficult to prepare healthy meals.
A balanced, nutrient-dense meal or snack is preferable, but a replacement smoothie can be both healthy and enjoyable. Many of these shakes contain important minerals, protein, and fiber while being lower in calories than processed foods.
However, not all meal replacement shakes are healthy. It is critical to read the ingredients and nutritional facts.
If a person wants to try meal replacement shakes, they should carefully read the labels and avoid those that contain unhealthful ingredients such as added sugars, artificial sweeteners, and corn syrups.
Meal replacement smoothies, according to some research, can help people lose weight or maintain a healthy weight.
Although other trials in the review were unclear, one study evaluation published in 2011 found evidence that shakes could lead to significant weight loss.
Protein shakes are not as nutritious as a balanced meal or some meal replacement shakes.
A high protein diet, on the other hand, may help to reduce hunger and maintain a feeling of fullness. As a result, after consuming a protein shake, a person may consume fewer calories, which may aid in weight loss.
It is important to note, however, that protein shakes contain calories. Protein shakes, like meal replacement shakes, should be screened for potentially harmful additives.
Drinks containing ginger
Ginger has been used for hundreds of years to help with digestive health. Ginger has anti-inflammatory properties and can be mixed into hot tea or sparkling water for additional health benefits.
However, some ginger drinks contain added sugar, which increases inflammation and weight gain.
Drinking hot tea with ginger powder reduced appetite, increased fullness, and stimulated the body to burn calories, according to one small study.
However, because the study only included 10 people, validating the findings will require additional research.
Carbonated water, also known as sparkling water, is a healthier alternative to sugary carbonated beverages like soda. Carbonated water can make you feel fuller, causing you to consume fewer calories.
Drinks to avoid
According to experts, people feel less full or satisfied after drinking calories rather than eating solid foods.
Despite the fact that many drinks have little nutritional value, people over the age of two in the United States ingested 21% of their calories in beverages, according to the authors of a 2006 study.
The following beverages should be avoided by anyone trying to lose weight:
Sweetened soft drinks
Sodas and other sweetened, carbonated beverages are high in calories and low in nutrients.
A 12-ounce (oz) can of soda can contain 10-13 teaspoons (tsp) of sugar, depending on the drink.
Fruit juices and smoothies
Fruit juice contains some nutrients. Despite the fact that the sugar in them is natural, juices have such a high sugar content that they add a lot of calories to the diet.
A 12-oz cup of orange juice has 10 teaspoons of sugar, while a comparable amount of smoothie has even more.
When selecting juice, it is critical to choose 100% fruit juice with no added sugar and to be mindful of portion sizes.
Energy and sports drinks have some benefits as well, but they are frequently high in calories. The following figures are for 12 oz of each type of drink:
- For sports drinks, 5-10 teaspoon sugar
- Energy drinks contain 10-14 teaspoons of sugar.
Furthermore, many energy drinks contain artificial sweeteners that can be harmful to one’s health.
Coffee shop drinks
Rich drinks and sweetened teas can be high in sugar and calories. A 12-ounce glass of iced tea contains 3-8 teaspoons of sugar.
Coffee beverages frequently contain more sugar than the recommended daily allowance of 6 teaspoons for women and 9 teaspoons for men.
Alcohol does not mix well with weight loss for a variety of reasons:
- A 12-oz beer has 150 calories, while a 5-oz glass of white wine has 100 calories.
- Mixers, such as fruit juice or soda, increase the number of calories in each sip.
- Drinking can lower inhibitions, increasing the likelihood of dieters eating foods they are trying to avoid.
- Drinking interferes with digestion and sleep, making weight loss more difficult.
Tips for making more healthful drink choices
Some beverages are not as healthy as they appear to be. The following strategies can help a person choose weight-loss-friendly beverages:
- Find out how many calories are in each serving by reading the nutrition label.
- Check the serving sizes carefully, as some small packages contain a large number of servings.
- In a coffee shop, ask for a smaller size and lower-fat milk.
- Whipped cream and flavored syrups should be avoided.
- At a bar, alternate alcoholic drinks with water or low-calorie beverages.