Deciding what’s “allowed” and what’s “no” when it comes to drinks and weight loss can be a daunting task. With evolving research and pseudoscientific influencers sharing misinformation online, it’s hard to understand what else he can have in his meal plan besides H2O (aka water) if weight loss is the goal. It Is difficult.
Unfortunately, thinking in absolutes can seriously derail your goals, especially if you drink a glass of juice with breakfast or put milk on your cereal.here eat wellwe believe that all food, including drinks, fits into a healthy, balanced diet.
We take a closer look at how drinks can help you lose weight, and which “bad” drinks are actually okay to drink, whether you want to lose weight or not.
How can drinks help you lose weight?
Have you ever heard that drinking a glass of water before you start a meal can make you feel fuller and therefore eat less food (and fewer calories)? Believe it or not. There is truth to this. The study found that subjects who pre-drinked water (about 2 cups) before meals lost more weight than members of a control group who were asked to imagine being full before meals. I understand.1 In fact, subjects who consumed water lost an average of 2.6 pounds more over the 12-week study compared to the control group.
Bottom line: Staying hydrated can reduce your hunger and may also reduce your tendency to binge. “Hydration is important because it can increase satiety and reduce hunger,” says sports nutritionist Sarah Kozik, RDN. Even when we think we are hungry, we may actually be thirsty and dehydrated. “Refreshing drinks fill your stomach and send signals to your brain that you’re full,” she explains.
Additionally, providing your body with the right type of water also helps your gastrointestinal tract move better. And we now know that digestive health is linked to long-term weight maintenance. Of course, most drinks other than water contain calories, which is important for weight loss.
Still, that doesn’t mean you should avoid calorie-laden drinks, even if your goal is to lose weight. “The right drinks can minimize hunger and increase satiety. To enjoy life while achieving your goals, focus on staying hydrated with drinks that suit your needs. Let’s go,” Kossick says. Here are five of his recommendations. These are a great place to start.
5 bad drinks that are actually good for weight loss
1. Milk
Despite headlines demonizing milk as “bad” for weight loss due to its (natural) sugar content, research has found the opposite to be true. A recent study found that dairy consumption is associated with decreased body fat and increased lean body mass. This combination is a win-win for weight loss.
“Milk has many benefits. The high-quality, bioavailable proteins in milk, like leucine, can stimulate muscle growth and optimize the maintenance of lean muscle mass.” says Kosick. “When people try to lose weight, they focus on preserving and maintaining lean muscle mass, and instead want to burn fat,” she explains.
If you’re looking for an easy source of protein, milk provides just that. 1 cup of skim milk contains 8 grams of protein with only 90 calories. Whether you enjoy it on its own as an easy and nutritious snack, make it into a fruit and protein shake for an on-the-go meal, or enjoy it in a bowl of cereal, there’s no shame in adding milk to your meal plan. It’s not something you should do.
2. Fortified soy milk
Soy foods, including soy milk, are actually a great addition to your weight loss diet plan. In fact, a randomized clinical trial found that adding soy protein to a calorie-restricted, high-protein diet led to as much weight loss as a similar group that didn’t eat soy. Importantly, soy protein does not hinder weight loss and may even help.
Additionally, soy milk can help you consume a healthier diet. “Incorporating soy milk into your diet is a great way to increase your intake of protein, fiber, vitamins, and minerals and meet your nutritional needs while losing weight,” says Lauren Harris Pincus, nutritionist and founder of NutritionStarringYOU says the doctor. All Easy Prediabetes Cookbook. For reference, 1 cup of fortified unsweetened soy milk contains 7 grams of protein and 80 calories. It’s also rich in vitamin B12, a nutrient often lacking in plant-based diets.
3. Naturally sweet coffee
The problem is that flavored coffee has a bad reputation. Even though the benefits of caffeine for weight loss are touted, the moment the sweetener enters the coffee, the effects of the coffee are negated. But that’s not the case. “Some coffee creamers are high in ’empty’ calories from sugar and saturated fat,” Kossick says. “Coffee isn’t a high-calorie drink, but drinking black coffee doesn’t necessarily appeal to everyone’s taste buds. Choosing the right coffee creamer that’s low in sugar and saturated fat can help you stay in line with your weight loss goals. You can feel satisfied.”
With this in mind, it’s important to think about what satisfies your taste buds while aligning with your weight loss goals. That’s where natural sweeteners like monk fruit and sugar-free coffee creamers come into play, says Kosik. You can add a sweet accent to your coffee while reducing calories.
4. 100% pomegranate juice
Juices made from 100% fruit juice, such as 100% pomegranate juice, are actually a great way to add flavor and nutrients to plain water. “Sometimes you need a little extra incentive to increase your water intake,” says Harris Pincus. She says you can drink more of her H20 by adding a little of the sweet, slightly sour juice to your water or soda without added sugar.
Additionally, pomegranate consumption has been shown to be beneficial in lowering body weight, blood pressure, blood sugar levels, and other markers of cardiovascular health. This fruit is rich in polyphenols, which are healthy antioxidant compounds that help scavenge free radicals and reduce inflammation in the body. Try our Hibiscus Pomegranate Iced Tea for a twist on iced tea.
5. Low calorie, low sugar carbonated drinks
“Diet soda is something people either love or hate.” It’s an item for a lot of people,” says Harris Pincus. But switching from full-sugar soda to zero-calorie soda can significantly reduce your daily calorie intake, which can help you lose weight, she says. While it’s safe in moderation, the downside is that diet soda doesn’t contain any health benefits, adds Harris-Pincus.in eat wellIf you drink soda regularly, it’s best to start by switching to diet soda and then eventually quit soda altogether.
How to know if a drink is good for weight loss
Do you like drinks that aren’t listed in the five above? Don’t worry! Here are some tips Kosick and Harris Pinkas use to assess whether a drink fits someone’s weight loss goals.
- Let’s check the calorie content. Be aware of the calories your drink provides. Ideally, you should avoid consuming more valuable calories than your regular diet. Make sure your meal replacement drink includes a protein or fiber source to help you feel fuller and satisfied.
- Monitor added sugars. Added sugars are made from sweet ingredients like honey, agave syrup, and cane sugar, and they add calories but don’t make you feel full. The American Heart Association recommends that women limit their daily intake of added sugars to 24 grams (6 teaspoons) and men to 36 grams (9 teaspoons).
- Assess your overall nutrition. Does the drink have more calories and nutrients like fiber, protein, and calcium than you would normally drink? Then it might be a valuable addition to your day.
conclusion
Contrary to what you may have heard, if you’re on a weight loss plan, you don’t have to rely solely on water for your hydration. You can add your favorite drink such as milk, soy milk, 100% pomegranate juice, etc. “A weight loss plan must be sustainable over the long term. It’s important to incorporate foods and drinks that you enjoy while maintaining a calorie deficit,” says Harris Pincus.
Remember that nutrition and individual needs vary. Working one-on-one with a registered dietitian is the best way to tailor a meal plan that includes your favorite beverages to fit your weight loss goals.
