At this point, most of us know the basics of what
constitutes an unhealthy drink and a healthy one. Sugary juices and
sodas are probably best consumed very rarely as they can elevated blood
sugar and pack on the pounds, while water can be consumed to your
heart’s content—some of us even aim to drink a gallon of water a day in
the name of our health … and succeed some of the time.
Water isn’t the only beverage that’s good for your body, though. In
fact, there are plenty of other drinks worth adding to your wellness
repertoire, many of which may even help you shed unwanted pounds.
Intrigued? Here are the 20 best drinks for weight loss.
Best weight loss drinks
Water
Acacia Wright, a registered dietitian in Denver,
explains that most of us are chronically under-hydrated and completely
unaware of it, yet water is one of the most critical nutrients we can
consume. “It serves as a medium for most enzymatic and chemical
reactions in the body, especially metabolic reactions involved in energy
production,” she says. Not only is water needed for proper digestion,
absorption and the transportation of nutrients in our body, it helps
remove waste and promotes regularity decreasing your chance
of constipation and bloating. “Water also acts as a natural appetite
suppressant,” says Wright.
Meal replacement shakes
“Meal replacement shakes, along with a balanced diet and exercise,
can serve as a powerful addition to any weight-loss regimen,” says
Wright. She says to look for those that are packed with
hunger-satisfying proteins, organic fruits and vegetables, and vitamins
and minerals. “The high protein content can help decrease appetite, curb
hunger and promote fullness by increasing levels of hunger-reducing
hormones like GLP-1 and decreasing ghrelin, a hormone that increases
appetite—all of which are important when looking to lose weight,” she
explains. Make sure to read the ingredients and stay away from brands
that contain a lot of sugar.
Apple cider vinegar
Apple cider vinegar has been touted as a superfood. And while the
jury’s still out on how much it actually contributes to health or weight
loss, some small studies have suggested that it may have some weight
loss-inducing properties. One study of 175 participants explored the
fact that that acetic acid, a main component of vinegar, may suppress
body fat in animals. Study subjects consumed 0, 1, or 2 tablespoons of
vinegar for three months and the results found that those that consumed
it daily lost an average of 2 to 4 pounds, as well as had lower
triglycerides versus those who didn’t intake vinegar. And
another study had 39 participants on a 12-week restricted-calorie diet,
some with apple cider vinegar, some without. Both groups lost weight,
however, the group whose diet included apple cider vinegar lost more.
Grapefruit juice
Drinking a glass of grapefruit juice may have some weight loss
benefits. A U.C. Berkeley study fed mice a high-fat diet but also gave
them pulp-free grapefruit juice. The control group of mice was given
water in place of the citrusy beverage. The mice that drank the
grapefruit juice ended up gaining 18.4 percent less weight than those in
the water group. That same group of mice also had a decrease in fasting
blood glucose levels, as well as fasting serum insulin, liver
triacylglycerol (a type of fat) values. Still, further human research is
needed to form any conclusive human results.
Vegetable Juice
While fruit can be high in sugar, sipping on some vegetable juice may
be a great way to fill you up and ward off the pounds. A
12-week study had participants limiting daily caloric intake to 1,600
for women and 1,800 for men. One group was given 0 fluid ounces of low
sodium vegetable juice, another eight ounces, and a third 16 ounces. The
groups that consumed the vegetable juice lost more weight than those
that didn’t. And as a bonus, they also had a higher intake of vitamin C,
potassium, and dietary vegetables.
Green tea
“Green tea is great for weight loss due to its high content of
antioxidants and catechins, which aid in boosting metabolism,” says Bansari Acharya,
a registered dietitian and nutritionist in metro Detroit. Numerous
studies, she says, have shown its association in decreasing body fat.
“If you don’t like the taste of plain green tea, it is available in many
different flavors,” Acharya says. You can also add a dash of honey to
it to enhance its taste as well as have it hot or cold depending on your
preference.
Protein water
“It is widely understood that a high protein diet can aid weight
loss because protein promotes satiety, and it is the most
thermodynamically active macronutrient,” says Silvia Carli,
a registered dietitian with 1AND1 Life. She notes that protein waters
can be a great addition for those who struggle to meet their protein
intake via whole foods. “They are low in calories and boosted with
vitamins and minerals,” she adds. Carli says to avoid brands that list
artificial colorings or added sugars on the ingredient labels. She also
stresses: “If you can meet your increased protein needs through whole
foods, those are to be preferred.”
Black tea
In 2017, UCLA researchers conducted a study, which revealed that
black tea may promote weight loss. The team found that black (and green)
tea reduced the amount of gut bacteria associated with obesity, while
increasing the gut bacteria related to lean body mass. The study authors
hypothesize that certain teas, like black, serve as a form
of probiotics, thus helping to inspire the growth of healthy gut
bacteria.
Fruit-infused water
“Fruit-infused water is the perfect substitute for a high-calorie, high-sugar beverage,” says Allison Gregg,
a clinical dietitian with Mayo Clinic. She adds that high-calorie,
high-sugar beverages add up quickly and their calorie content can easily
exceed your meal’s calorie content. Try keeping a pitcher of water in
the fridge and adding some lemons, oranges, blueberries, or strawberries
to it. This can also be a helpful way to make sure you are staying
hydrated if you are bored with drinking plain old H2O.
MCT oil
While not the typical beverage you might be thinking of, Doll says
adding MCT oil to beverages may be worth a try. MCT oil is a supplement
made from a type of fat called medium chain triglycerides (MCT’s).
“The benefits of MCT are well known, including the fact that they can
enhance energy expenditure and may have a satiating effect, both key
factors for weight loss,” Doll explains. Doll says to consider livening
up your morning coffee or daily smoothie by adding a teaspoon of MCT Oil
and to check out this Coffee Hack recipe for some recipe inspiration.
Cumin water
“This may sound strange, but it is quite delicious and has major fat-burning benefits,” says Trisha Best,
a registered dietitian with Balance One. In regards to weight, it helps
the body’s cells respond to glucose and insulin, which aids in keeping
blood sugar stabilized. Its anti-inflammatory properties can also reduce
weight by removing non-fat sources of pounds. Consistent, long-term use
of cumin water may aid in decreasing fat deposits throughout the body
by regulating insulin because when the cells absorb too much glucose the
body converts it to fat. Adequate insulin can mitigate this
occurrence.”
Ginger tea
“A cup of ginger tea per day has the potential to support health in a
variety of ways, including helping you attain your weight loss goals,”
says Aryn Doll, a registered dietitian nutritionist
and Natural Grocers’ senior nutrition education specialist. Doll adds
that ginger, which contains an impressive profile of antioxidant
phytonutrients, has been shown to decrease inflammation, promote blood
sugar balance, and stimulate digestion. “It may also boost metabolism
and suppress your appetite,” she explains.
Coconut water
“One cup of pure coconut water contains just 46 calories, so if
you’re replacing a higher calorie juice, soda or latte with coconut
water then over time that calorie deficit can lead to weight loss,”
explains Carissa Galloway, a Boston and Orlando-based
registered dietitian who consults for Premier Protein. She explains that
coconut water can also be used as a sports drink option, which has less
calories and sodium than traditional sports drinks. “Be sure to read
the label to insure you’re not picking a coconut water that has added
sugar or more calories than you intend to consume,” warns Galloway.
Tart cherry juice
Tart cherry juice contains many beneficial nutrients, including the
antioxidant vitamin C and beneficial plant compounds such as phenols and
anthocyanins. “While it won’t magically lead to weight loss, it can be
incorporated into a weight loss plan,” says Lisa Young, PhD, RDN,
author of Finally Full, Finally Slim and adjunct professor of nutrition
at NYU. “It also can help increase the body’s melatonin levels which
may improve sleep and reduce insomnia,” she adds.
Psyllium husk in water
Psyllium husk can be a great addition to help you maintain and
achieve a healthy weight. “As a dietary fiber, consuming it can support a
feeling of fullness, which can help you not overeat,” says Doll. “It
can also support detoxification by binding to toxins in the gut and
helping remove them from the body.” To use, mix 1 tablespoon of psyllium
husk powder into at least 12 ounces of water and consume immediately.
Doll says to start with small amounts, gradually increase over several
weeks, and be sure to drink plenty of additional fluids throughout the
day.
Yerba Mate tea
Organic Yerba Mate tea may work as a weight loss drink due to its appetite-reducing effects. Alicia Galvin, a
registered dietitian based in Dallas, says, “The mechanism for appetite
suppression is by increasing glucagon-like peptide 1 (GLP-1) and leptin
levels,” GLP-1, she explains, “is a compound generated in the gut that
regulates appetite, while leptin is the hormone that signals fullness.”
Galvin says to choose any organic brand that you prefer.
Coffee
Opt for caffeinated coffee. Galvin says “having caffeine 30 minutes
to four hours before a meal may influence stomach emptying, appetite
hormones, and feelings of hunger.” She suggests drinking one cup of
coffee before a meal and aim for ideally no more than 200mg caffeine (2
cups coffee) daily. “Opt for organic coffee that is chemical, mold and
pesticide free,” she adds.
Carbonated water
“Carbonated water contains zero calories and zero sugar, making it a
great alternative to traditional sugar-sweetened sparkling beverages
like soda,” explains Mackenzie Burgess, a
Colorado-based registered dietitian nutritionist and recipe developer
at CheerfulChoices.com. While carbonated water itself is not directly
linked to shedding pounds, Burgess notes that overall hydration plays a
key role in promoting weight loss. “Try adding fruit, mint, or a squeeze
of lemon to naturally flavor your sparkling beverage,” she suggests.
Fennel tea
Many people view fennel tea as a weight loss aid because it acts like
a diuretic. According to Burgess, diuretics help your body get rid of
salt and include your kidneys to release more salt into your urine. “As
the sodium leaves your body, it also takes water from your blood,
effectively helping you lose water weight,” she explains. But while the
number on the scale may decrease temporarily, this is not actual weight
loss.
And Burgess says to drink this in moderation, as continued use of
diuretics can lead to dehydration. “There are some claims that fennel
tea can suppress appetite when eaten before a meal, so if you like
fennel tea you can start by trying this once a day,” she explains.
Dandelion tea
“Similar to fennel tea, dandelion tea is a diuretic,” says Galloway.
She notes that if you are feeling bloated, then two cups of dandelion
tea could help to ease bloating, but it would not lead to long term
weight loss—just water weight loss, which is temporary.
Water with lemon juice, apple cider vinegar and sea salt
Chad Walding, a health coach, ISSA sports nutrition
specialist, and founder of NativePath says, “The soluble fiber in lemons
kick-starts the digestive system and assists with breaking down and
absorbing nutrients from food, and studies show apple cider
vinegar improves digestion, enhances detoxification, reduces heartburn,
and aids in weight loss.”
He adds that high-quality, unrefined sea salt is a natural
electrolyte source and helps balance fluids in the body. “Without proper
sodium levels, you risk dehydration and extreme thirst problems,” he
says. So this can be great to consume post-sweat session.
