Weight loss drinks
What you drink can affect your weight just as much as what you eat.
While there isn't anything extraordinary about it, slimming down certain beverages keep you full for extended periods of time, which may help you avoid overeating calories throughout the day. Furthermore, certain beverages may increase your metabolism, allowing you to burn calories more effectively.
If you're attempting to lose weight, these are some of the best drinks to try.
Water is number one.
Water is one of your top weight-loss solutions. According to Kristin Gillespie RD, a licensed nutrition support clinician at Option Care Health, it's not just calorie-free, but it also fills you up so you don't overeat. In fact, according to a 2019 study, higher water intake was linked to a 5.15 percent reduction in body weight. For example, if you weighed 150 pounds, you would lose 7.7 pounds.
Green tea is number two.
Reisdorf recommends drinking half your body weight in ounces of water per day. If you weigh 150 pounds, you should drink at least 75 ounces (2.2 liters) of water every day. According to Gillespie, green tea includes catechins and caffeine, two substances that may help with metabolism. It also contains caffeine, which has been shown in studies to help burn fat and boost the number of calories burned while at rest.
In fact, a small 2005 research of overweight and moderately obese people revealed that drinking a green tea blend containing 150 milligrams of caffeine for three months resulted in higher weight loss and fat loss, as well as a greater reduction in waist circumference, than those who drank a placebo.
3. A cup of black tea
Black tea, like green tea, is high in antioxidants, notably polyphenols, which help to lower the risk of obesity. According to a 2018 study, the polyphenols in tea diminish how much fats and carbohydrates are absorbed by your body, lowering your calorie intake and aiding weight loss. Furthermore, a small 2014 study found that drinking three cups of black tea per day for three months reduced the risk of weight gain and reduced waist circumference by about two centimeters when compared to a placebo group who drank a drink with the same flavor and caffeine content but no polyphenols.
4. the kefir
Kefir is a fermented dairy drink that contains up to 61 probiotic microorganisms that are good for your intestines. "Because of the function probiotics play in insulin resistance, inflammation, and fat storage, they've been demonstrated to help people lose weight and belly fat," explains Erin Kenney, RD, CEO of Nutrition Rewired.
5. Shakes with protein
In fact, a small 2016 study found that overweight and obese women on a non-calorie restricted dairy-rich diet who drank two glasses of kefir drinks daily for eight weeks lost considerably more weight, BMI, and waist circumference than those who did not. Whey protein, soy protein, egg white protein, casein protein, and pea protein powders have all been demonstrated to aid weight loss. This is because the protein in a protein shake keeps you fuller for longer and requires more energy to digest, so you burn more calories.
In fact, according to a 2014 study, digesting proteins can raise the number of calories your body burns at rest by 15% to 30%, whereas carbs and fat only produce a 3% to 10% rise. This may explain why, when compared to other diets, high-protein diets burn more calories hours after eating.
Reisdorf suggests aiming for a protein content of 20 grams each smoothie.
6. A cup of black coffee
Coffee use has been demonstrated to reduce hunger and calorie intake throughout the day while also increasing resting calorie burn. In a small 2020 study, for example, drinking four cups of coffee per day for 24 weeks was linked to a 4% reduction in body fat in overweight persons.
Apple cider vinegar, no. 7
According to Gillespie, the primary element in apple cider vinegar, acetic acid, increases metabolism and decreases appetite. Furthermore, it may delay the rate at which food leaves the stomach, allowing you to feel fuller for longer. In fact, a small 2009 study in obese Japanese people found that drinking 2 tablespoons of vinegar mixed with a beverage daily for 12 weeks resulted in an average weight loss of 3.7 pounds, a 0.9 percent reduction in body fat, and a 0.75-inch waist reduction.
Gillespie recommends putting 1 to 2 tablespoons of apple cider vinegar into 1 cup of water and drinking it daily. This will keep your enamel from deteriorating.
8. Juice from vegetables
While it is generally preferable to eat veggies because of their higher fiber content, vegetable juice may have a weight-loss benefit. People with metabolic syndrome who drank one or more portions of low-sodium vegetable juice while on a calorie-restricted diet lost considerably more weight over a 12-week period than those who did not, according to a small 2010 study. A calorie-restricted diet was also followed by the participants.
Leptin levels appear to drop after drinking vegetable juice. Leptin is a hormone produced by fat cells that has been linked to obesity when blood levels are excessively high.