Drinks For Weight Loss
What’s the best drink for weight loss? There are millions of people who are looking for the right drink to lose fat. If you ask five different experts about it, you’ll get five different answers. However, each expert — if he or she is worth their salt — will tell you that the best drink for weight loss is the one that helps you lose weight the fastest.
It’s hard to lose weight when you’re always thirsty and drinking things that aren’t good for you. Right? So, when trying to promote healthy eating, it’s also a good idea to try and ensure that you don’t drink any unhealthy drinks yourself. My good friend Jim was the same way, but I came up with some great alcoholic drinks that featured the low carb ingredients he needed. Now, he doesn’t have to feel left out of our drinking sessions anymore! I’m not saying that alcohol is important in losing weight; however, creating a list of quality cocktail recipes is an extra bonus if you find it helpful too!
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The 8 Best Weight Loss Drinks
When used alongside healthy lifestyle changes, certain beverages are more effective than others at promoting weight loss.
Beverages like green tea, coffee and high-protein drinks have been shown to boost metabolism, promote fullness and decrease hunger, all of which may encourage weight loss.
Here are eight drinks that are some of the best to include in your diet when trying to lose weight and get healthy.
1. Green Tea
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Green tea is often associated with health, and for good reason.
Not only is it packed with beneficial antioxidants and other powerful nutrients, it’s also one of the most effective drinks for weight loss.
Drinking green tea has been shown to decrease body weight and body fat in several studies.
A review of 14 studies found that people who drank high-concentration green tea for 12 weeks lost an average of 0.44 to 7.7 pounds (0.2 to 3.5 kg) more than those who did not drink green tea
It should be noted that this benefit is linked to green tea preparations that contain high amounts of catechins, antioxidants that may increase fat burning and boost metabolism
Matcha is a type of green tea that contains a higher amount of catechins than loose leaf green tea, which makes it a good choice for weight loss
One study found that women who consumed 3 grams of matcha per day experienced greater fat burning during exercise compared to women who did not drink matcha
Plus, green tea contains caffeine, which can help promote weight loss by boosting energy levels and improving performance while exercising
What’s more, people who drink green tea tend to have lower blood pressure and a lower risk of developing diseases such as heart disease, certain cancers and diabetes
SUMMARYDrinking green tea may help you lose weight by boosting metabolism and encouraging fat loss.
2. Coffee
Coffee is used by people around the world to boost energy levels and lift mood.
This is because coffee contains caffeine, a substance that acts as a stimulant in the body and may benefit weight loss.
Coffee can reduce energy intake and boost metabolism, which may help you lose weight.
One study in 33 overweight adults found that those who drank coffee containing 6 mg of caffeine per kilogram of body weight consumed significantly fewer overall calories than those who drank less caffeine or no caffeine at all
Caffeine intake has also been shown to increase metabolism and promote fat burning in several other studies
Coffee drinkers may have an easier time maintaining their weight loss over time, as well.
A study in over 2,600 people found that those who were successful in maintaining weight loss over time drank significantly more caffeinated beverages than a control group
SUMMARYCaffeinated beverages like coffee may stimulate weight loss by increasing metabolism, decreasing calorie intake and stimulating fat burning.
3. Black Tea
Like green tea, black tea contains compounds that may stimulate weight loss.
Black tea is a type of tea that has undergone more oxidation (exposure to air) than other types of teas, resulting in a stronger flavor and darker color.
Black tea is high in polyphenols, including a group of polyphenolic compounds called flavonoids. Polyphenols are powerful antioxidants that may help reduce body weight.
Studies have shown that the polyphenols found in black tea promote weight loss by reducing calorie intake, stimulating fat breakdown and boosting the growth of friendly gut bacteria
A study in 111 people demonstrated that those who drank 3 cups of black tea daily for three months lost more weight and had greater reductions in waist circumference compared to a control group
Another study in 2,734 women found that those with higher intakes of flavonoid-rich foods and beverages like black tea had significantly lower body fat and belly fat than women who consumed less dietary flavonoids
SUMMARYBlack tea contains polyphenols, antioxidants that have been shown to reduce body weight. Studies show that drinking black tea may help reduce body fat and encourage weight loss.
4. Water
Increasing your water intake is one of the simplest ways to improve overall health.
Drinking more water may also benefit your waistline by keeping you full in between meals and increasing the number of calories you burn.
Research suggests that having water before meals can set you up for success when trying to cut back on calories and lose weight.
A study in 48 overweight adults found that those who drank 500 ml (17 ounces) of water before meals while following a low-calorie diet lost 44% more weight over 12 weeks than those who did not drink water before meals
Drinking cold water increases resting energy expenditure, which is the number of calories you burn while resting.
For example, a study in 21 overweight children showed that resting energy expenditure was increased by up to 25% for 40 minutes after drinking 10 ml of cold water per kilogram of body weight
SUMMARYDrinking more water can help burn calories and decrease intake at meals, which can result in weight loss.
5. Apple Cider Vinegar Drinks
Apple cider vinegar contains acetic acid, a compound that may stimulate weight loss by decreasing insulin levels, improving metabolism, suppressing appetite and burning fat
Animal studies have shown that acetic acid can prevent weight gain and decrease fat accumulation in the belly and liver
Although research is limited, there is some evidence that vinegar is effective in promoting weight loss in humans.
A study in 144 obese adults demonstrated that drinking a daily beverage containing 2 tablespoons (30 ml) of vinegar per day resulted in significant reductions in body weight, waist circumference and belly fat compared to a placebo group
Apple cider vinegar slows stomach emptying, which helps keep you fuller for a longer period of time and may reduce overeating
However, it should be noted that drinking acidic beverages like apple cider vinegar can erode teeth, which is why it should be consumed sparingly and always followed by rinsing with water
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6. Ginger Tea
Ginger is popularly used as a spice to add flavor to dishes and as an herbal remedy to treat a number of conditions such as nausea, colds and arthritis
Human and animal studies have also shown this flavorful root to have a beneficial effect on weight loss.
A study found that rats fed a high-fat diet supplemented with 5% ginger powder for four weeks had significant reductions in body weight and significant improvements in HDL (“good”) cholesterol levels compared to rats fed a high-fat diet without ginger
Although this study used a concentrated ginger powder, a study in humans found that ginger tea also helps reduce appetite and increase calorie expenditure.
One study in 10 overweight men found that when they drank 2 grams of ginger powder dissolved in hot water with breakfast, they experienced increased fullness and decreased hunger compared to days when no ginger tea was consumed.
Plus, the study showed that the ginger tea increased the thermic effect of food (the number of calories needed to digest and absorb food) by 43 calories
Although that isn’t a huge number of calories, this suggests that — when combined with its satiating properties — ginger tea could be an effective way to enhance weight loss.
SUMMARYHuman and animal studies indicate that ginger can promote fullness, decrease appetite and increase metabolism, which is helpful when trying to lose weight.
7. High-Protein Drinks
Beverages that are high in protein can curb hunger, decrease appetite and promote fullness, which is important when trying to shed excess pounds.
There are countless protein powders available to consumers that make preparing a quick, healthy snack or meal a breeze.
Protein increases levels of hunger-reducing hormones like GLP-1 while decreasing ghrelin, a hormone that drives appetite
A study in 90 overweight adults found that those who consumed 56 grams of whey protein daily for 23 weeks lost 5 pounds (2.3 kg) more fat than a control group who consumed no whey protein but the same number of calories .
Whey, pea and hemp protein powders are just a few varieties that can add a satisfying protein boost to shakes and smoothies that may help you drop pounds.
SUMMARYProtein drinks decrease appetite and increase fullness. Protein powders can be easily added to any beverage for a quick and satisfying snack or meal.
8. Vegetable Juice
Although fruit juice has been linked to weight gain, drinking vegetable juice may have the opposite effect
In one study, adults who drank 16 ounces of low-sodium vegetable juice while following a low-calorie diet lost significantly more weight than those who did not.
Plus, the vegetable juice group significantly increased their vegetable consumption and significantly decreased their carb intake, two factors that are important for weight loss
Consuming whole vegetables whenever possible is the best choice for health due to the high amount of fiber that is lost in the juicing process.
However, consuming a low-calorie vegetable juice can increase your vegetable intake and may even help you lose weight.
SUMMARYAlthough whole vegetables make the best choice, drinking vegetable juice may encourage weight loss when incorporated into a healthy diet.
5 Best Types of Alcohol for Weight Loss
1. Red Wine (105 Calories per 5 oz Serving)
Enjoying a glass of red wine with dinner has long been considered a “healthy” move because of its purported heart-healthy benefits. According to Harvard Health Publishing, the idea can be traced back to the 1980s. And though there’s never been a long-term randomized trial that proved some of these claims, a dry red wine (like a Cabernet Sauvignon or Syrah) is one of the lower-calorie adult beverages you can reach for, Zanini says. A 5-ounce (oz) glass of red wine has about 105 calories, according to the Cleveland Clinic.
2. Light Beer (96 to 100 Calories per 12 oz Serving)
If you’re in the mood for beer, go light. It’s another low-calorie option, Zanini says. You’ll save about 40 to 55 calories in a 12 oz serving compared with a regular beer, according to the Cleveland Clinic.
3. Dry Vermouth (105 Calories per 3 oz Serving)
A 3 oz serving of dry vermouth contains 105 calories, according to MedlinePlus. And while you’ll generally find it mixed into a martini or a Manhattan, you can save calories by sipping it neat. The reasonable calorie count isn’t the only reason to reach for it. Some research has found dry vermouth contains significantly more polyphenols than white wine. Polyphenols are naturally occurring compounds in plants that have been shown to help regulate metabolism, weight, and chronic disease, according to a study published September 2018 in Frontiers in Nutrition. Keep in mind, however, that there haven’t been any peer-reviewed human studies on the health benefits of drinking dry vermouth, so it’s unclear whether this possible benefit outweighs the general risks of drinking alcohol.
4. Booze on the Rocks (About 100 Calories per 1.5 oz Serving)
Whether you’re into vodka or tequila, gin or whiskey, there’s no real difference in calories or carbohydrates — they all have about 100 calories in a 1.5-ounce serving, according to MedlinePlus. Your best bet when sipping alcohol is to have it straight, or with sparkling water or club soda, Zanini suggests. That’s because a whiskey drink, for example, can quickly go from a 100-calorie drink to 300 plus when you add sugary, high-calorie mixers.
5. Champagne (85 Calories per 4 oz Serving)
You’ll save about 35 calories per serving by choosing bubbly over a sweet white wine, according to MedlinePlus. A 4 oz glass of Champagne has 85 calories. And while that might not sound like much, it’s also possible that you’ll feel fuller and turn down that second drink as a result of the carbonation. A small study published in the Tokyo-based Journal of Nutritional Science and Vitaminology found that women reported feeling more full after drinking sparkling water compared with flat.
3 Worst Types of Alcohol for Weight Loss
1. Sugary Cocktails (500 Calories per 8 oz Serving)
Fancy mixed drinks might sound good, but they’re often loaded with calories. A Long Island Iced Tea, for example, will set you back about 500 calories in one 8 oz glass, according to the Cleveland Clinic. That’s more calories than you’ll find in a double cheeseburger from McDonald’s.
2. Frozen Beach Drinks (280 Calories per 5 oz Serving)
A sunny beach day calls you toward strawberry daiquiris and piña coladas — but watch out if slimming down your waistline is your goal. According to the Cleveland Clinic, both daiquiris and piña coladas have about 280 calories per 5 oz serving.
3. Craft Beer (170 Calories per 12 oz Serving)
A 12-ounce craft beer runs about 170 calories (or more), according to MedlinePlus. The reason for this difference when compared with commercial beers is they often have extra ingredients and carbs that amp up their flavor. Additionally, these beers tend to have higher alcohol content than widely distributed store-bought beers, and more alcohol means more calories.
An Alternative to Booze for Anyone Looking to Lose Weight
Keep in mind: Mocktails are always an option. Going liquor-free is the ultimate way to cut back on alcohol calories. But you’ll still need to keep an eye on what’s going into the mocktails and choose a low-, or better yet, no-calorie water or sparkling water drink with lime, Kostro Miller suggests. If you do choose to drink alcohol on a given night, she says it’s a good idea to alternate between an alcoholic and nonalcoholic drink to keep your calorie intake in check. “This will spread out the calories from alcohol and keep you hydrated,” she says.