Reviewed by nutritionist Emily Lactorpupp, MS, RD
Key Points
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Knowing what to eat and drink when trying to lose weight can be confusing.
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Drinks you might think are “off limits” can absolutely fit into your weight loss plan.
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Dairy products, soy milk and 100% pomegranate juice are drinks that fit your plan.
Understanding the best drinks for weight loss can be tiring. With evolving research and pseudo-science influencers sharing misinformation online, it is difficult to determine what you can consume, excluding water, excluding water, when weight loss is your goal.
Unfortunately, thinking about absolute things can really drive your goals off, especially if you’re enjoying breakfast or someone who enjoys juices with milk in grain. Here Food wellWe believe in all foods, including all foods that can fit into a healthy and balanced diet. Whether you want to lose weight or not, there are five “bad” drinks that are good for consumption.
milk
Despite headlines that view milk as “bad” for weight loss and demonize its (natural) sugar content as the perpetrator, research has found the opposite to be true. For example, one study suggests that drinking whole milk is associated with risk of underweight, BMI, and obesity.
“Milk has many benefits. The high quality, bioavailable proteins of milk, like leucine, can stimulate muscle growth and maintain lean muscle mass,” says a sports nutritionist. Sarah Kosick, RDN. “When people are trying to lose weight, they want to maintain and maintain lean muscle mass and instead focus on burning fat.”
If you’re looking for quick protein modifications, milk offers just that. 1 cup of skim milk supplies 8 grams of protein with just 90 calories. For a quick and nutritious snack, whether you enjoy it on its own Protein shake with fruit There’s no embarrassment about adding dairy products to your meal plan while you’re out or in a bowl of cereal.
Fortified soy milk
Soy foods containing soy milk are perfect for weight loss diet plans. One review found that eating a lot of protein can help you lose weight, and studies suggest that this includes soy protein. The points are as follows: Soy protein doesn’t get in the way of weight loss and can even help.
Soy milk also helps to consume healthier diets. “Including soy milk in your diet is a great way to increase your protein, fiber, vitamins and mineral intake to meet your nutrient needs while losing weight,” he says. Lauren Harris Pincus, MS, RDN.
For reference, one cup of fortified, unsweetened soy milk contains 7 grams of protein and 80 calories. It’s also packed with vitamin B12, a nutrient that plant-based diets often lack.
Naturally sweetened coffee
Flavored coffee tends to get a bad wrap. Even if the benefits of caffeine are highlighted for weight loss, the second sweetener will be in the photo and the coffee will be cancelled. But it doesn’t have to be that way. “There are some coffee creamers that are high in ’empty’ calories from sugar and saturated fats,” Koshik says. “While coffee is not intended to be a high-calorie drink, drinking black coffee doesn’t always appeal to everyone’s taste. Choosing the right coffee creamer with low sugar and low saturated fat will satisfy you with your weight loss goals.”
With this in mind, it is important to consider what will satisfy your taste according to your weight loss goals. It’s where naturally derived sweeteners like monk fruit or unsweetened coffee cream come out, says Koshik. Or drizzle a bit of honey or maple syrup Your coffee For a truly natural sweet addition.
100% pomegranate juice
Made from 100% fruit juice, like 100% pomegranate juice, juice is a great way to add flavor and nutrients to regular water. “Sometimes, you need a little extra incentive to increase your water intake,” says Harris Pincus. Add a sweet, slightly tart juice splash to water or seltzer to encourage you to drink more H20 without adding sugar, she says.
Pomegranate Consumption has also been shown to be beneficial in reducing body weight, blood pressure, blood glucose levels, and other markers of cardiovascular health. Fruits are rich in polyphenols and are rich in antioxidant compounds that help to remove free radicals in your body and reduce inflammation. Send us a lovely twist of iced tea and give us a try Hibiscus and plant iced tea.
Low-calorie, low-sugar soda
“Diet soda is an item of love and hate for many,” says Harris Pincus. However, switching from full sugar soda to zero calorie soda could significantly reduce the number of calories you burn in a day, she says, and could help you lose weight. While perhaps moderately safe, the downside is that diet sodas don’t contain anything beneficial to your health, adds Harris Pincus.
in Food wellI recommend it first Switching to diet soda Usually, if you drink regularly, you’ll remove the phase soda completely (in some cases) over time. Exchange soda for sparkling water and inject it with fruits and herbs as we do Lemon, cucumber, mint waterhelps to reduce the pain of the switch.
How do drinks help you lose weight?
Hydration well may help keep your hunger at bay, but at the same time reduces your tendency to be intimidating. “Hydration is important because it allows us to feel full and reduce our hunger levels,” says Koszyk. We sometimes think we are hungry, but in reality we are thirsty and dehydrated. “A refreshing drink can fill your stomach and even send you to your brain that you’re full,” she explains.
Additionally, providing the right kind of liquid for your body will keep your gastrointestinal tract moving. And digestive health is what makes it possible to maintain your weight successfully in the long term. Of course, most drinks above water contain calories, but this is important to lose weight.
Still, that doesn’t mean that even if you’re aiming to lose weight, you should avoid calorie-containing drinks. “The right drinks can minimize hunger and increase your sense of fullness. You can focus on staying hydrated with a drink that suits your needs, allowing you to enjoy life while achieving your goals,” says Koszyk.
How to know if a drink is suitable for weight loss
Do you like drinks not listed in the above 5? Don’t worry! Here are some tips that Koszyk and Harris-Pincus use.
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Check out the calorie content. Be aware of the number of calories your drink offers. Ideally, avoid drinking calories that are worth more than your normal diet. Make sure the drink at the diet interface has a source of protein or fiber.
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Monitors the added sugar. The added sugar comes from sweet ingredients such as honey, agave, syrup, sugar, and adds calories, but do not fill us. The American Heart Association recommends limiting daily sugar intake to 24 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men.
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Evaluate the overall nutrition. Drinks have more calories than you normally would, but do they provide nutrients like dietary fiber, protein, and calcium? After that, it may be worth your day.
Our experts take
Contrary to what you may have heard, if you have a weight loss plan, you don’t just rely on water for your fluid intake. Can include drinks such as milk, soy milk, and 100% pomegranate juice. “Weight loss plans must be sustainable in the long term. It’s important to include fun foods and drinks while maintaining a calorie deficit,” says Harris Pincus.
Don’t forget that nutrition and your individual needs are unique. One-on-one work for registered nutritionists is Meal plan That includes the drink you like working with your weight loss goals.
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