When used together with healthy lifestyle changes, certain beverages are more effective than others in promoting weight loss.
It has been shown that beverages such as green tea, coffee and high protein drinks stimulate metabolism, promote fullness and reduce hunger, all of which can stimulate weight loss.
Here are eight drinks that are some of the best to include in your diet when trying to lose weight and be healthy.
1. green tea
Green tea is often associated with health, and for good reason.
Not only is it full of beneficial antioxidants and other powerful nutrients, it is also one of the most effective beverages to lose weight.
Drinking green tea has been shown to decrease body weight and body fat in several studies.
A review of 14 studies found that people who took high-concentration green tea for 12 weeks lost an average of 0.44 to 7.7 pounds (0.2 to 3.5 kg) more than those who did not drink green tea (1).
It should be noted that this benefit is linked to green tea preparations that contain high amounts of catechins, antioxidants that can increase fat burning and stimulate metabolism (2).
Matcha is a type of green tea that contains a greater amount of catechins than loose leaf green tea, which makes it a good choice to lose weight (3).
One study found that women who consumed 3 grams of matcha per day experienced greater fat burning during exercise compared to women who did not drink matcha (4).
In addition, green tea contains caffeine, which can help promote weight loss by increasing energy levels and improving performance during exercise (5, 6).
In addition, people who drink green tea tend to have lower blood pressure and a lower risk of developing diseases such as heart disease, certain types of cancer and diabetes (6).
Summary Drinking green tea can help you lose weight by increasing your metabolism and encouraging fat loss.
People all over the world use coffee to increase energy levels and improve mood.
This is because coffee contains caffeine, a substance that acts as a stimulant in the body and can benefit weight loss.
Coffee can reduce energy intake and increase metabolism, which can help you lose weight.
A study of 33 overweight adults found that those who drank coffee with 6 mg of caffeine per kilogram of body weight consumed significantly less calories overall than those who drank less caffeine or no caffeine (7).
The ingestion of caffeine has also been shown to increase metabolism and promote fat burning in several other studies (8, 9).
Coffee drinkers may also have more facility to maintain their weight loss over time.
A study in more than 2,600 people found that those who were successful in maintaining weight loss over time took significantly more caffeinated beverages than a control group (5).
Summary Caffeinated beverages such as coffee can stimulate weight loss by increasing metabolism, decreasing calorie intake and stimulating fat burning.
3. black you
Like green tea, black tea contains compounds that can stimulate weight loss.
Black tea is a type of tea that has suffered more oxidation (exposure to air) than other types of tea, resulting in a stronger flavor and a darker color.
Black tea has a high polyphenol content, including a group of polyphenolic compounds called flavonoids. Polyphenols are powerful antioxidants that can help reduce body weight.
Studies have shown that the polyphenols found in black tea promote weight loss by reducing caloric intake, stimulating the breakdown of fat and stimulating the growth of friendly intestinal bacteria (9, 10).
A study of 111 people showed that those who drank 3 cups of black tea daily for three months lost more weight and had greater reductions in waist circumference compared to a control group (11).
Another study in 2,734 women found that those with higher intakes of foods and drinks rich in flavonoids such as black tea had significantly lower body fat and belly fat than women who consumed less flavonoids in the diet (12).
Summary Black tea contains polyphenols, antioxidants that have been shown to reduce body weight. Studies show that drinking black tea can help reduce body fat and encourage weight loss.
Increasing your water intake is one of the simplest ways to improve overall health.
Drinking more water can also benefit your waist by keeping it between meals and increasing the amount of calories you burn.
Research suggests that having water before meals can help you reduce calories and lose weight.
A study of 48 overweight adults found that those who drank 500 ml (17 ounces) of water before meals while on a low-calorie diet lost 44% more weight for 12 weeks than those who did not drink water before meals. meals (13).
Drinking cold water increases the energy expenditure at rest, which is the amount of calories you burn while resting.
For example, one study in 21 overweight children showed that resting energy expenditure increased by up to 25% for 40 minutes after drinking 10 ml of cold water per kilogram of body weight (14).
Summary Drinking more water can help burn calories and decrease consumption at meals, which can result in weight loss.
5. Apple cider vinegar drinks
Apple cider vinegar contains acetic acid, a compound that can stimulate weight loss by decreasing insulin levels, improving metabolism, suppressing appetite and burning fat (15, 16).
Studies in animals have shown that acetic acid can prevent weight gain and decrease the accumulation of fat in the abdomen and liver (15).
Although research is limited, there is some evidence that vinegar is effective in promoting weight loss in humans.
A study of 144 obese adults showed that drinking a daily drink containing 2 tablespoons (30 ml) of vinegar per day resulted in significant reductions in body weight, waist circumference and abdominal fat compared to a placebo group ( 17).
Apple cider vinegar slows stomach emptying, which helps keep you full for a longer period of time and can reduce excess food (18).
However, it should be borne in mind that drinking acidic beverages such as apple cider vinegar can erode the teeth, so it should be consumed in moderation and always rinse with water (19).
Summary Although more research is needed on the risks and benefits of apple cider vinegar, consuming a small amount per day can encourage weight loss.
6. ginger tea
Ginger is popularly used as a spice to add flavor to dishes and as an herbal remedy to treat a range of conditions such as nausea, colds and arthritis (20).
Studies in humans and animals have also shown that this tasty root has a beneficial effect on weight loss.
One study found that rats fed a high-fat diet supplemented with 5% powdered ginger for four weeks had significant reductions in body weight and significant improvements in HDL ("good") cholesterol levels compared to rats fed a high-fat diet without ginger (21).
Although this study used a concentrated powder of ginger, a study in humans found that ginger tea also helps reduce appetite and increase calorie expenditure.
One study in 10 overweight men found that when they drank 2 grams of powdered ginger dissolved in hot water with breakfast, they experienced an increase in fullness and a decrease in hunger compared to the days when ginger tea was not consumed.
In addition, the study showed that ginger tea increased the thermal effect of foods (the amount of calories needed to digest and absorb food) by 43 calories (22).
Although it is not a large amount of calories, this suggests that, when combined with its satiating properties, ginger tea could be an effective way to improve weight loss.
Summary Studies in humans and animals indicate that ginger can promote fullness, decrease appetite and increase metabolism, which is useful when it comes to losing weight.
7. High protein drinks
Beverages that are high in protein can reduce hunger, decrease appetite and promote fullness, which is important when it comes to eliminating excess weight.
There are innumerable protein powders available to consumers that make preparing a snack or fast, healthy food very easy.
The protein increases levels of hormones that reduce hunger, such as GLP-1, while decreasing ghrelin, a hormone that drives appetite (23).
One study in 90 overweight adults found that those who consumed 56 grams of whey protein daily for 23 weeks lost 5 pounds (2.3 kg) more fat than a control group that did not consume whey protein but did. same amount of calories (24).
Whey protein powders, peas and hemp are just some of the varieties that can add a satisfying protein boost to smoothies and smoothies that can help you lose weight.
Summary Protein drinks decrease appetite and increase fullness. Protein powders can be easily added to any beverage for a snack or fast and satisfying meal.
8. Vegetable juice
Although fruit juice has been linked to weight gain, drinking vegetable juice may have the opposite effect (25).
In one study, adults who drank 16 ounces of low-sodium vegetable juice while on a low-calorie diet lost significantly more weight than those who did not.
In addition, the group of vegetable juices significantly increased their consumption of vegetables and significantly decreased their intake of carbohydrates, two factors that are important for weight loss (26).
The consumption of whole vegetables whenever possible is the best option for health due to the large amount of fiber that is lost in the process of juice extraction.
However, consuming a low-calorie vegetable juice can increase your vegetable intake and can even help you lose weight.
Summary Although whole vegetables are the best option, drinking vegetable juice can encourage weight loss when incorporated into a healthy diet.
The bottom line
Certain drinks such as green tea, coffee and ginger tea can help stimulate metabolism, minimize hunger and increase satiety, which can facilitate weight loss.
In addition, these drinks contain beneficial nutrients such as antioxidants and other powerful compounds that can benefit your health.
Replacing high-calorie beverages such as soft drinks and fruit juices with the beverages mentioned above is a smart way to reduce calories and help you achieve your weight loss goals.
Reference: https: //www.healthline.com/nutrition/weight-loss-drinks