What people drink can have a big impact on their weight and overall health. People who desire to reduce weight can take advantage of this if they have the necessary expertise.
According to the Centers for Disease Control and Prevention (CDC), 71.6% of adults aged 20 and above in the United States are overweight or obese. When it comes to losing weight, however, there are no quick fixes.
Changing one’s eating, drinking, and activity habits is the most common way to lose weight.
Increasing daily activity levels and ingesting the appropriate quantity of good quality, nutrient packed foods can aid in weight loss.
Although no one drink causes weight loss, various beverages may aid in the essential lifestyle adjustments.
This article looks at drinks that may aid with weight loss. We also look into which drinks to avoid and offer other weight loss advice.
Drinks that may support weight loss
If a person incorporates the following beverages into a healthy diet and activity plan, they may aid in weight loss:
Water is one of the healthiest liquids because it has no calories, aids in metabolic and physiologic processes, and aids in detoxification, among other things.
Many health organizations, including the CDC, advise people who want to lose weight to drink water instead of calorie beverages or to increase their overall water consumption.
Regular use of green and black tea has been linked to a lower risk of cardiovascular disease, certain malignancies, and diabetes, according to research.
Green tea may help people lose weight and keep it off because of two main ingredients: caffeine and a substance known as epigallocatechin gallate.
A analysis of many research, however, discovered that weight loss from green tea was not statistically significant in the majority of cases. When green tea did make a difference, the processes were more extensive than just drinking the tea.
Apple cider vinegar
Many individuals believe that apple cider vinegar offers health benefits, including the ability to aid in weight loss.
In one small study, participants on a low-calorie diet who also took apple cider vinegar 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 choice for people seeking to lose weight, especially if a hectic lifestyle makes it difficult to make time for healthy meals.
Although eating a balanced, nutrient-dense meal or snack is preferable, a replacement smoothie can be both healthy and pleasant. Many of these shakes are high in key minerals, protein, and fiber while being lower in calories than processed foods.
Not all meal replacement shakes, however, are healthy. It is critical to pay attention to the ingredients and nutritional facts.
If a person wants to attempt meal replacement shakes, they should read the labels carefully and avoid ones with unhealthful ingredients like added sugars, artificial sweeteners, and corn syrups.
According to some research, meal replacement smoothies can help people lose weight or maintain a healthy weight.
One study evaluation published in 2011 found evidence that shakes could lead to significant weight loss, although other trials in the review were unclear.
Protein shakes lack the nutritional value of a balanced meal or some meal replacement shakes.
Consuming a high protein diet, on the other hand, may help reduce hunger and sustain a sensation of fullness. As a result, a person may consume less calories after consuming a protein shake, which may aid in weight loss.
However, it is vital to note that protein shakes contain calories. Protein shakes, like meal replacement shakes, should be checked for unhealthful additives.
Drinks containing ginger
For hundreds of years, people have utilized ginger to aid digestive health. Ginger contains anti-inflammatory effects and can be added to hot tea or sparkling water for further health benefits.
Some ginger drinks, however, have additional sugar, which increases inflammation and weight gain.
One tiny study discovered that drinking hot tea with ginger powder reduced appetite, enhanced fullness, and stimulated the body to burn calories.
However, because there were only 10 individuals in the study, validating the findings will necessitate additional research.
Carbonated water, sometimes known as sparkling water, can be a healthy alternative to sugary carbonated beverages such as sodas. Carbonated water can make you feel fuller, which may lead to you eating fewer calories.
Drinks to avoid
According to experts, people feel less full or satisfied after eating calories in beverages as opposed to solid foods.
According to the authors of a 2006 study, persons over the age of two in the United States ingested 21% of their calories in beverages, despite the fact that many drinks have little nutritious value.
Anyone trying to lose weight should avoid the following beverages:
Sweetened soft drinks
Sweetened, carbonated liquids, such as sodas, are high in calories and lacking in nutrients.
Depending on the drink, a 12-ounce (oz) can of soda can contain 10-13 teaspoons (tsp) of sugar.
Fruit juices and smoothies
Fruit juice has some nutritional value. Despite the fact that the sugar in them is natural, juices contain so much sugar that they add a lot of calories to the diet.
A 12-oz cup of orange juice contains 10 teaspoons of sugar, whereas a similar amount of smoothie includes even more.
When choosing juice, it is critical to select 100% fruit juice with no added sugar and to be aware of portion quantities.
Energy and sports drinks have certain advantages as well, but they are often rich in calories. The figures below are for 12 oz of each type of drink:
- 5-10 teaspoon sugar for sports drinks
- 10-14 teaspoons sugar in energy drinks
Furthermore, energy drinks frequently contain artificial sweeteners, which may be harmful to one’s health.
Coffee shop drinks
Rich beverages and sweetened teas can pack on the sugar and calories. 3-8 teaspoons of sugar can be found in a 12-ounce glass of iced tea.
Coffee beverages frequently include more sugar than the daily limit of 6 teaspoons for women and 9 teaspoons for men.
For various reasons, alcohol does not mix well with weight loss:
- Alcoholic beverages are high in calories, with a 12-oz beer containing 150 calories and a 5-oz glass of white wine containing 100 calories.
- Mixers, such as fruit juice or soda, add calories to each sip.
- Drinking can weaken inhibitions, making dieters more likely to eat foods they are trying to avoid.
- Drinking disrupts digestion and sleep, making weight reduction more difficult.
Tips for making more healthful drink choices
Some drinks are not as healthy as they appear. The following tactics can assist a person in making weight-loss-friendly beverage choices:
- Read the nutrition label to find out how many calories are in each serving.
- Check serving sizes carefully, since some small packages contain numerous servings.
- Request a smaller size and lower-fat milk at a coffee shop.
- Flavored syrups and whipped cream should be avoided.
- Alternate alcoholic drinks with water or low-calorie beverages at a bar.