10 Easy Drinks That Promote Weight Loss
Fat-burning and detox drinks are going nowhere. But they don’t have to be complicated. Check out our list of easy-to-make beverages that can give your weight-loss program a real boost.
There is absolutely no trick or potion to losing weight. It requires solid resolve, hard work, and a balanced lifestyle. And this can range from simple exercises to serious diet control, depending on your need and requirement. And sometimes, it can get overwhelming. But if you find the right method and don’t expect miracles overnight, you will reach your goal. A healthy weight loss program requires proper food, exercise, and most of all, a calm mind. Now, summers are an ideal time as we crave liquids more than actual food. But there is no one specific weight loss drink that will help you reach your goal. We’ve made a list of a few beverages that can only help you to lose weight. Most of these drinks boost metabolism and can burn fat, which is why they’re often recommended by dietitians and nutritionists. Let’s jump right in.
Best Weight Loss Drinks
Water – the one drink that the body needs pretty much at all times. It not only quenches thirst but actually acts as a powerful catalyst during your weight loss program. Oftentimes, people can’t differentiate between hunger pangs and thirst and end up eating something when they should really be drinking water. Therefore, keep this zero-calorie drink handy at all times. Feeling a slight craving? Take a swing of H2O and then decide if it’s food that you really wanted. It not only hydrates your body and flushes out toxins, but it also fills your stomach. Drinking cold water increases resting energy expenditure (calories burning while resting) A study on 48 overweight adults shows that having 2 cups of water before every meal of the day suppressed hunger and reduced 2.5 kg over a period of 12 weeks (1)
2. Green Tea
Globally, green tea is considered to be one of the top-most preferred beverages during weight loss. And that’s mainly due to its powerful ingredient – Catechin which is known as Epi gallocatechin gallate (EGCG) that raises one’s body temperature. Green tea also contains flavonoids and caffeine, which enhance metabolism, energy levels, insulin activity and fat oxidation. Furthermore, green tea has the highest polyphenol levels when compared to other teas. It helps to burn fat cells, especially from the belly, boosts functioning of the liver and turns the fat into energy. In addition to antioxidants, an amino acid called l-thiamine supports the reduction of weight and the risk of various diseases like heart attacks and blood pressure. A study of 14 trials shows that high quantities of green tea reduced 0.2 to 3.5 kg on an average compared to those who didn’t consume green tea at all (2).
3. Apple Cider Vinegar
Apple cider vinegar is often chosen for weight loss. It contains vital enzymes and natural organic acids that elevate the fat burning process, lowering water retention in the body, and maintain the pH levels of the stomach. Apple cider vinegar keeps us hydrated and reduces blood sugar. A good amount of fiber and potassium also aid weight loss. You have to dilute ACV with water before drinking it. One glass of water and 2 tbsp of ACV can be mixed together and had before meals. If you can’t handle its acidic taste, you can have it along with a juice or even a salad. It’s always advised to use ACV in small quantities followed by a mouth rinse as the acid in ACV can cause damage to tooth enamel. A study on 39 people shows that apple cider vinegar along with a low-calorie diet is helpful for reducing weight as well as bad cholesterol (3).
4. Ginger Tea
Apart from cooking, Ginger is known for its various medicinal properties for ailments such as the common cold and cough, nausea, and indigestion. Ginger water or ginger tea is a great drink for weight loss as it is a powerhouse of antioxidants and anti-inflammatory compounds. Being a thermogenic food (requires more energy to digest), ginger makes you feel full for longer and prevents overeating. Ginger tea contains Gingerol that’s helpful in balancing blood sugar levels and bad cholesterol in the body. Furthermore, ginger tea improves digestion, stimulates metabolism, prevents heartburn, and intestinal gas. A study on rats found a significant reduction in their body weight and improvement in good cholesterol levels when given a fat-rich diet along with a ginger powder supplement as compared to those rats who fed only on a high-fat diet (4).
5. Protein-Rich Drinks
Protein drinks/shakes are yet another popular choices for those on a diet. High protein drinks keep us full for longer hours, suppress hunger, and support weight loss. Protein drinks lower appetite by stimulating the GLP-1 hormones. Protein powder can be added to soy milk, almond milk or shakes and smoothies of your choice. These provide sufficient energy to the body and also helps in muscle recovery, which is why nearly all gym-addicts have at least one favorite protein drink. However, whey protein can increase weight, therefore it’s better to choose soy protein. The market is loaded with various types of protein powders so you must choose wisely because sugar and other harmful ingredients are a big no-no during your weight-loss journey. A study shows that protein raises GLP-1, a hunger-reducing hormone while lowering the appetite-increasing hormone called Ghrelin (5).
Also Read: Raw Pressery 18 g Milkshakes Review
6. Peppermint Tea
Peppermint tea is a low-calorie drink that has a refreshing aroma and a distinct flavor. This tea can stimulate chemical reactions in the brain that help in reducing appetite and increasing the feeling of satiation. In fact, even a whiff of this herbal tea can curb food cravings. Apart from reducing hunger, peppermint tea is also helpful in breaking down fat and alleviating digestion problems. Menthol, the active component in peppermint leaves, can make digestion smooth and improve metabolism. Additionally, it acts as a stress reducer and enhances one’s quality of sleep. A study shows that peppermint oil lowers hunger pangs and provides other health benefits (6).
7. Black Tea
Much like green tea, even black tea works wonders for one’s diet. Sans milk and sugar, one cup of black tea has only two calories and zero cholesterol and saturated fats. However, the Polyphenols and caffeine in black tea curb hunger, activate healthy bacteria in the gut, and boost metabolism. Inflammation-induced obesity can also be prevented through black tea. It can reduce the triglyceride levels and visceral fats in the body significantly. Aside from its benefits, the high caffeine content doesn’t permit us to drink this tea in large quantities. A study on a large group of adult women shows that a high intake of flavonoids such as black tea significantly reduces body fat, especially around the belly as compared to those who didn’t consume dietary flavonoids (7).
8. Vegetable Juices
Vegetable juices might not seem very appealing when compared to fruit juices but they can work wonders. Not only do they reduce your carbohydrate intake, but you also reap a lot more benefits from vegetables when raw. Try making juices from carrots, spinach, kale, beetroot, etc, and spice them up with a bit of salt, etc, and soon you’ll be hooked. Not only do these juice make for a fabulous breakfast item, but they’re also immensely helpful during one’s weight loss process. In a study 81 people, across three groups, were given zero to 2 cups of low-calorie vegetable juices with a restricted diet and more weight reduction was recorded among those who were given the juice as opposed to those who weren’t (8).
9. Lemon water
A lot of people around the world drink warm lemon water as their morning ritual. A glass of lemon water has only 6 calories and therefore is brilliant when it comes to losing weight. Despite of being acidic in nature, lemon has an alkaline effect on our body. Lemon water contains fiber and pectin – both of which support weight loss and act as anti-inflammatory agents. Lemon water is rich in Vitamin C, which strengthens our immunity, helps in the absorption of iron, improves skin-health and prevents certain cancers. Lemon water is easy to make and can be enjoyed either warm or cold. During summers, lemon juice or lemonade replenishes the body with lost fluids. Now here’s a little trick: steep the peel in water while making lemon juice to take advantage of all its benefits. There are not sufficient studies that show the direct relation between lemon water and weight loss, but it’s still better than most other fruit juices. According to a study on mice, a high fat diet along with Polyphenols extracted from lemon peel led to weight loss (9).
Also Read: 12 Tremendous Benefits Of Lemon Water
Coffee has the highest amount of caffeine when compared to green and black tea. It contains Theobromine, Theophylline and Chromogenic acid that boosts metabolism but it may not work in the long run because once your body gets accustomed to it, coffee tends to lose its fat-burning capabilities. However, it’s a good idea to introduce coffee into your diet when you’re beginning your weight loss program. Drink it black and if you find it too bitter, add a bit of jaggery to it, and opt for pure coffee instead of the instant variety. A study on 33 obese and normal-weight people shows that moderate amounts of coffee lower the calorie-intake compared to low or zero consumption of coffee(10).
It sounds hard, and sometimes it is hard, but if you put your mind to it, losing weight is not impossible. All you need is the right kind of diet, supplemented by the right kind of drinks, and some exercise. There are many nutritious and low-calorie drinks that can stimulate digestion, curb hunger pangs, boost metabolism to burn more fat. And you also get a healthy dose of essential vitamins and antioxidants. But we cannot reiterate enough – do everything in moderation. Also, avoid sugary and high-calorie drinks such as flavored sodas, processed fruit juices, and alcohol during this period to reach your goal faster.