Are you having trouble deciding how to lose weight? You won’t be alone. Diets, exercises, and a plethora of other minor adjustments can help you shed significant pounds. Nevertheless, you might not be taking into account something: what you consume. Drinks for weight loss may not be top of mind, but whether or not you want to lose weight, switching from beverages with more calories to ones that are better for your health can be good for your body.
Most people now know that juices and sodas with sugar are bad for you. The Centers for Disease Control and Prevention (CDC) says that sugar-sweetened beverages (SSBs) like fruit juices and sports drinks add hundreds of calories to your diet and can make you gain weight and have other bad effects on your health. Additionally, according to the CDC, SSBs are the most common source of added sugars in American diets.
Even though weight gain is one of the side effects, that statistic also carries even greater perilous risks for conditions like type 2 diabetes, heart disease, kidney disease, non-alcoholic liver disease, and cavities and tooth decay. To put it another way, it doesn’t matter if you’re trying to lose weight or not: it’s a good idea to clean out your daily drink menu.
Additionally, there are some low-calorie drinks that, in addition to boosting your metabolism, can help you control your cravings. This does not imply that these beverages are in any way miraculous brews that will instantly accelerate your progress. But if you want to lose weight by changing other aspects of your lifestyle as well, these healthy drinks might become a part of your routine.
1. Water
You might think that since water has no calories, it makes sense to drink it. However, H2O possesses even more properties that make it extremely beneficial for weight loss. Within ten minutes of drinking water, researchers discovered that your resting energy expenditure—also known as the number of calories burned while still—can increase by up to 30%.
Those assertions are supported by Erin Palinski-Wade, R.D., C.D.C.E.S., author of Belly Fat Diet For Dummies. She says that drinking enough water every day can make you more hydrated, which can help you feel and have more energy. Additionally, drinking water prior to meals can help you control your portion sizes and possibly lose weight.
In fact, many people mistake thirst for hunger. Try sipping a glass of water first the next time you think you need something to eat and see how you feel.
2. Green tea
Catechins, powerful antioxidants that are thought to speed up metabolism and help burn fat, are abundant in green tea. The most well-known of these catechins is epigallocatechin gallate (EGCG), which has been shown to boost metabolism particularly well when used in conjunction with caffeine, a stimulant that may increase calorie expenditure.
However, James Collier, R. Nutr., a registered nutritionist, warns that, despite the fact that catechins might be effective, “the amount you’d have to consume for even a small effect would be considerable and for a sustained period,”
Despite this, Palinski-Wade claims that, “which can help promote weight management,” hot beverages in general appear to produce more intense feelings of satiety.
3. Ginger tea
Reversing symptoms that frequently impede weight loss is where this potent root plays a more significant role in weight loss. To put it another way, it doesn’t have anything to do with losing weight, but it can help you deal with some of the physical stresses that can stop you from losing weight.
For instance, the antioxidant and anti-inflammatory properties of ginger can aid in the prevention of cardiovascular disease and other stressors. Ginger has the potential to lower “bad” cholesterol and improve blood sugar levels thanks to a compound called gingerol. Drinking ginger water before meals may also help you feel full, according to some research.
4. Lemon water
Although it has not been demonstrated that lemon water improves metabolism or detoxification, it does offer a few potential health benefits (see: 7 Major Benefits of Lemon Water for the Health Additionally, adding lemon juice to water is a great low-calorie way to spice up what many people consider to be an uninteresting beverage. Therefore, if you struggle to drink enough water throughout the day, squeeze this fruit into your beverage. Vitamin C, which can boost iron absorption and help lower your risk of certain cancers, is also abundant in lemon juice.
5. Apple cider vinegar
Acetic acid is apple cider vinegar’s main weight-loss ingredient. It has the potential to boost metabolism and assist in lowering insulin levels, which is huge. According to Palinski-Wade, “one tablespoon of apple cider vinegar per day has been shown to improve blood glucose levels after meals and may help to increase the feeling of satiety,” which can lead to the consumption of fewer calories and possibly weight loss.
Palinski-Wade’s suggestion of a single spoonful of apple cider vinegar might be worth a try because one study on people with type 1 diabetes found that it slowed the rate at which food leaves your stomach. But just a word of caution: Drinking acidic beverages can erode your teeth and aggravate heartburn.
6. Fennel water
Fennel water is beneficial because it relieves indigestion, which can lead to weight gain in some situations. Fennel seeds’ antimicrobial characteristics can help you maintain a healthy stomach and digest food more readily. Despite what some health experts claim, scientists are currently investigating whether fennel is an effective appetite suppressant. Regardless, if you enjoy the flavor of licorice, fennel tea might be a tasty, sweet, low-calorie treat.
7. Ajwain water
Ajwain or carom seeds have been used in Ayurvedic traditions to heal ulcers and indigestion, which can lead to weight gain and bloating. Carom seeds are claimed to contain anti-fungal and antibacterial properties that can destroy any bugs in your digestive tract. More research is needed to determine its direct effect on weight reduction, however some ajwain tea may have some general favorable effects on digestive health.
8. Black tea
Black tea, like green tea, contains caffeine (approximately 47 mg), a stimulant known to enhance calorie expenditure. However, black tea is distinct in that it includes a high concentration of polyphenols. These substances can lower calorie intake, boost good bacteria in the stomach, and accelerate fat metabolism.
9. Protein shakes
Try adding some protein powder to your morning shakes if you really want to feel full. A macronutrient like protein keeps your stomach full for longer. It reduces ghrelin, a hormone that controls your appetite, and reduces hunger sensations by activating hormones like GLP-1.
Palinski-Wade goes on to say that protein takes more calories to digest than other macronutrients, so making sure you get enough of it in your diet may help you burn more calories each day. Additionally, adequate protein aids in the maintenance of lean muscle mass, which accounts for a significant portion of overall metabolism,” she explains.
Choose the protein that best meets your digestive requirements, whether it’s whey, pea, hemp, or rice. However, to avoid consuming a product with excessive sugar or harmful ingredients, make sure to read the labels.
Products that are meant to be added to the diet are called dietary supplements. They are not intended to treat, diagnose, mitigate, prevent, or cure diseases and are not medicines. Supplements should be taken with caution if you are pregnant or nursing. Additionally, supplement administration to children should be avoided unless prescribed by a medical professional.
10. Vegetable juice
Although fruit juice is heavy in sugar, fresh vegetable juice is a terrific low-carb drink. Many people are aware that vegetable juice is high in vitamins and minerals that are essential for good health. However, studies have discovered that those who consume a lot of vegetable juice increase their vegetable consumption. This might help a person lose weight, especially since vegetables contain a lot of fiber, which can help fend off hunger pains.
11. Coffee
Coffee has the greatest caffeine (approximately 95 mg per cup) when compared to black and green teas. Caffeine, as previously stated, is a stimulant that can increase the amount of calories you burn. Coffee also includes theobromine, theophylline, and chlorogenic acid, which are known to have metabolic effects.
“The antioxidants included in coffee may also help to control inflammation, which can cause weight gain in certain people,” adds Palinski-Wade. But if you add cream and sugar, you won’t get those benefits. “That may have a greater influence on weight gain rather than weight loss,” she says.
Unfortunately, coffee’s calorie-burning properties do not persist forever—coffee consumers actually develop immune to these benefits over time. As a result, it should not be depended upon.
12. Coconut water
Almost nothing tastes better after a hard exercise than a tall bottle of anything cool and refreshing. Many sports beverages are designed to replenish athletes who engage in high-intensity activity for an hour or more. This frequently implies they include an excessive quantity of sugar, which is unnecessary for the ordinary active adult seeking to reduce weight. So, if you’re not training for the NYC marathon or another strenuous activity, try coconut water. Pure coconut water is lower in sugar and includes five important electrolytes: sodium, potassium, calcium, magnesium, and phosphorus.