A Guide to the Best Weight Loss Drinks, According to Experts

It's well-known that your diet influences your weight, but your choice of beverages also plays a significant role. While some drinks can help you achieve your weight loss goals, others might hinder your progress by adding unnecessary calories.

Can Drinks Help You Lose Weight?

When it comes to weight loss, beverages are just one part of the equation. There isn’t a single drink that will magically help you shed pounds, says Alyssa Smolen, a registered dietitian in the NYC metro area. However, beverages can impact your calorie intake, hunger, and metabolism, all of which are crucial for weight management.

Conversely, certain drinks can lead to weight gain over time. Beverages like alcohol, sugary drinks, and calorie-laden coffee concoctions can add significant calories to your diet, notes Dalia Beydoun, a registered dietitian specializing in weight loss from Newport Beach, California. Swapping these for more weight loss-friendly options can support your goals and keep you hydrated.

6 Drinks for Weight Loss

Here are six beverages that experts recommend for those looking to lose weight, each offering additional health benefits.

1. Water

"Drinking more water is one of the best suggestions for someone aiming to lose weight," says Smolen. Dehydration can cause low energy levels and sluggishness, making you more likely to reach for high-calorie snacks or sugary drinks. Water can influence hormones that regulate hunger and appetite, helping you feel full. Drinking water before meals can also reduce calorie consumption, contributing to weight loss. Additionally, staying hydrated can boost your metabolism, helping you burn more calories daily.

2. Protein Shakes

Protein is more satiating than fats or carbs and has a higher thermic effect, meaning it burns more calories during digestion, explains Beydoun. Incorporating protein shakes into your diet can help you feel full and manage portions better. Increased protein intake can lead to greater weight loss even with consistent calorie intake. Protein can also suppress appetite by reducing levels of hunger hormones like ghrelin.

3. Green Tea

Replacing soda or juice with green tea can cut calories and aid in weight loss, according to Smolen. Green tea counts toward your daily water intake and helps with hydration. Compounds in green tea may support weight loss by reducing the secretion of ghrelin, the hunger hormone. Studies have shown that high-dose green tea extract can lead to significant weight loss and a decrease in waist circumference.

4. Coffee

Unsweetened coffee is a low-calorie beverage that can be enjoyed without adding extra sugar or calories. Black coffee is a good source of caffeine, which can support weight loss by increasing thermogenesis (the energy used to digest food), reducing calorie intake, and boosting fat oxidation. Regular coffee consumption has been linked to more successful long-term weight loss maintenance.

5. Kombucha

Smolen recommends kombucha, a type of fermented tea, as a soda alternative for weight loss. Kombucha offers a fizzy, sweet taste with fewer calories and less sugar than many other beverages. It also provides gut health benefits. Drinking kombucha can ease inflammation, enhance liver detoxification, and balance gut bacteria. Some evidence suggests kombucha may help manage obesity and related conditions by improving the gut microbiome.

6. Sparkling Water

"Sparkling water without added sugars or calories can be a satisfying alternative to sugary carbonated drinks," says Beydoun. It's available in various flavors, making it a good substitute for juice and other sweet beverages. Research indicates that replacing high-calorie drinks with sparkling water can support weight loss. One study found that substituting diet beverages with water led to increased weight loss and better blood sugar control. Another study showed that replacing one sugar-sweetened drink or beer with water daily was associated with reduced obesity risk and increased weight loss over four years.

A Word of Caution

Despite the hype, "diet" and "detox" drinks marketed for quick weight loss often fall short of their promises, says Beydoun. These products usually lack scientific backing and can be misleading. They may cause temporary water weight loss rather than sustainable fat loss.

For lasting weight loss, focus on making smart beverage choices like water, sparkling water, unsweetened iced tea, and black coffee, suggests Beydoun. Coupled with a balanced, calorie-controlled diet, these changes can support your weight management efforts.

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