12 best drinks to help with weight loss, according to a dietitian

“Weight loss ultimately comes down to burning more calories than you eat,” says the registered dietitian and personal trainer. Gabbi Berkow. “So to maximize calories from food, we want to minimize our calories from drinks. ”

So Berkow says to be very careful with what you drink, because foods like soda and alcohol are really just “empty calories,” she adds. This means that they provide calories and sugar, but no beneficial nutrients. The worry is that the added sugar in drinks can cause blood sugar levels to rise and fall, a roller coaster that can increase sugar cravings.

Artificial sweeteners can also be a bit risky. People who regularly consuming artificial sweeteners may also struggle with increased sugar cravings, which can make it harder to stick to a healthy diet. Plus, most drinks don’t contain fiber, so there isn’t that fullness factor that keeps you full like a meal would.

In the end, overconsumption of high calorie drinks can thwart efforts to lose weight. But don’t worry, there are definitely low-calorie drinks packed with a host of other health benefits that you can add to your diet. Below are the 12 best RD-approved drinks that can help you lose weight as well.

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The water

Uh, a little boring isn’t it? Not so fast. Water is essential for weight loss, according to Berkow. “Staying hydrated is also essential for weight loss and of course for overall health. Water is necessary for metabolism, circulation, energy, digestion and all functions of your body, ”she explains. Plus, you’ve probably heard that it’s easy to jam signals of hunger and thirst, and it’s true. You might actually be thirsty if you are hungry. Berkow recommends drinking a full glass of water before eating to properly assess your appetite. Aim for at least eight cups (64 ounces) a day, and even more if you’ve been very active or sweat a lot. it’s fun, add all the sliced ​​fruit you have in the fridge.



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Green tea

Unsweetened green tea contains no calories, and studies have suggested that it can also help speed up your metabolism. “This is because of the caffeine content in green tea, and also because green tea contains catechins, which are antioxidants that can promote fat burning,” says Berkow. However, a bit of perspective here: You need a calorie deficit to lose weight, so you can’t rely on catechin-containing drinks to dramatically increase your metabolic rate.



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Smoothies

“Smoothies, when done right, are a great option for weight loss, but you need to make sure they’re filling enough to use as a meal replacement or snack,” says Berkow. “You also have to remember that they won’t keep you as full as solid foods, so be careful not to overdo fruits and sugars.”

Berkow suggests using its formula to create hearty, balanced smoothies that are high in protein, fiber, unsaturated fat, vitamins and minerals: combine at least 20 grams of protein (from protein powder or yogurt 0% plain Greek), one or two portions of fruit (e.g. bananas, berries), a handful of spinach or other green of choice, a portion of unsaturated fat (e.g. one to two level tablespoons of nuts, ¼ avocado or 1 tablespoon chia seeds) and a cup of water or non-dairy / skim milk for liquid.



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Herbal tea

“People love herbal teas for a little flavor and a caffeine-free break in the middle of the day,” says Berkow. Depending on the type of tea you choose, it can have different benefits: For example, lavender and chamomile teas are great for relaxation or mint tea can help digestion. Other benefits include being low in calories and hydrating.



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green juice

Green juice may contain vitamins, minerals, and antioxidants, but it doesn’t have the same fiber as eating whole vegetables, which is why you need to be careful about the types of juice you consume, according to Berkow. That said, a green juice can be a refreshing and hydrating drink when you want to lose weight. “When choosing green juice, make sure you buy one that only contains vegetables or is made with a single fruit like an apple,” she says. “Those with too much fruit can be very high in sugar and calories, and can actually make you want more sugar later on. ”



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Coffee

According to Berkow, coffee can be a great option to add to your diet. “Black coffee would be ideal because it’s calorie-free and the caffeine can speed up your metabolism a bit,” she says. (Although this metabolic bump isn’t enough to cause weight loss on its own.)

“Coffee and tea become high in calories and problematic when tons of sugar and cream or milk are added,” says Berkow. Think about flavored Frappuccinos and Lattes. If you take your coffee with sugar and cream or milk, no problem. She recommends a plant – a sugar substitute made from stevia or monk fruit, as they won’t raise your blood sugar. Stick to a small serving of milk or cream. Oh, and don’t forget to drink some water too. It can be easy to sip coffee all day long and forget to hydrate yourself with plain H20.



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Apple cider vinegar drinks

It’s tangy and tangy, but a lot of people like to incorporate a little apple cider vinegar (ACV) into a daily drink or sip a ready-to-use bottled version, which is now easier to find in grocery stores. . “Apple cider vinegar is linked to many health benefits, such as helping with blood sugar regulation and weight management by improving satiety,” explains Marissa Meshulam, RD, based in New York. Additionally, raw, unfiltered apple cider vinegar (the kind where you can see cloudy “mother” in the bottle) is a source of probiotics, which may be beneficial for immune and gut health, she says.

Add apple cider vinegar to water or sparkling water for a zero calorie option, but if it’s too potent and tangy, you can try a bottled apple cider vinegar drink, be sure. You just want to know that whatever you choose does not contain added sugar or artificial sweeteners.



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Nut Milk

“Nut milks are very low in calories and, depending on the milk you choose, can be a great source of iron, vitamin E, and antioxidants,” says Berkow. If fortified, nut milks also provide calcium and vitamin D. “They are also lactose-free, gluten-free and vegan.” Your best option is unsweetened nut milks. Sweet varieties are loaded with extra sugar.



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Coconut water

There’s nothing quite like sipping a fresh coconut on a beach somewhere, right? Okay, you’re probably sipping yours from a single-serve box you bought at the store, but it can be just as refreshing.

Coconut water is full of electrolytes, which is great for rehydrating the body, Meshulam says. “Coconut water is a good source of vitamin C, magnesium, manganese and potassium,” she explains. These vitamins and minerals play a role in immunity and collagen production in the skin (vitamin C, we’re looking at you), control blood pressure (hat tip, potassium), and provide disease-fighting antioxidants (thanks, manganese). Coconut water does contain sugar, however, so be sure to balance the consumption of coconut water with plain water.



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Kombucha

“Kombucha is a fermented tea,” says Meshulam. “During the fermentation process, healthy probiotics are formed, and it is made from tea, so it contains antioxidants from the tea leaves.” However, kombucha naturally contains sugar, so read the label and buy those that contain less than 15g of sugar per bottle. When poured into a fancy glass, it can be a nice substitute for an alcoholic drink.



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Ginger tea

Ginger tea is one of the many teas on this list. “Ginger is known to relieve an upset stomach, especially nausea, and reduce gas and bloating,” says Meshulam. It can help you feel good all day long. When it comes to weight loss, ginger tea is almost calorie-free and can add variety to Try it as a mid-day sip instead of running for a sugary coffee drink. as going back.



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Protein shake

To lose weight, Berkow recommends consuming at least one gram of protein per pound of body weight. It can be a tall order for the day, but protein shakes can help you make it happen. (Or, at the very least, increase your protein intake if it is lagging behind.) She recommends a protein shake made with a protein powder (providing 20 grams of protein) mixed with water, a non-dairy or skim / low protein milk. fatty milk. However, pre-made protein shakes can work as well, as long as you examine their calorie and sugar content before sipping them. Berkow recommends Core Power Fusion for a dairy option, and Owyn for a non-dairy option.

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