Having trouble determining how to start losing weight? You have company. Many people have found success with weight loss diets, weight loss activities, and other very simple adjustments. However, the liquids you consume may be an overlooked factor. Though weight-loss beverages may not be the first thing that comes to mind, switching from higher-calorie drinks to something a little healthier for your health may do wonders for your body.
Most people understand today that sugary drinks like sodas and fruit juices are unhealthy for you. Sugar-sweetened beverages (SSBs), such as fruit juices and sports drinks, provide hundreds of extra calories to your diet and lead to weight gain and other negative health impacts, as reported by the Centers for Disease Control and Prevention (CDC). Also, the Centers for Disease Control and Prevention (CDC) report that SSBs account for the majority of added sugars consumed by Americans.
Gaining weight is an issue, but the increased danger of developing disorders like diabetes type 2, cardiovascular disease, renal disease, non-alcoholic liver disease, and dental caries is what really scares me about that number. In other words, whether or not you’re attempting to lose weight, it’s a good idea to eliminate sugary and fatty beverages from your daily routine.
Some low-calorie beverages also have additional advantages, such as increasing your metabolism and reducing your appetite. That doesn’t mean you can expect any miraculous results from these drinks, either. These beverages are great if you’re trying to reduce weight but also want to make other adjustments to your lifestyle.
Best Weight Loss Drinks
1. Water
Water seems like a no-brainer since, duh, it has zero calories, right? However, water has additional benefits that make it a great tool for weight loss. Within 10 minutes of consuming water, your resting energy expenditure (or the number of calories expended when at rest) might rise by as much as 24-30%.
The assertions are supported by the author of Belly Fat Diet For Dummies, Erin Palinski-Wade, R.D., C.D.C.E.S. It’s been shown that “drinking adequate water daily can boost hydration which can help to promote improved energy levels and mood,” she explains. Drinking water before meals can also help you feel fuller for longer, which can lead to eating less and ultimately losing weight.
Many individuals mistake thirst for hunger. Before reaching for food the next time you are hungry, evaluate how you feel after drinking a glass of water.
2. Green tea
Catechins, found in abundance in green tea, are strong antioxidants thought to increase metabolic rate and facilitate fat burning. Epigallocatechin gallate (EGCG) is the most well-known of these catechins, and it has been studied as a metabolic booster, especially when paired with caffeine. Caffeine is a stimulant that may enhance calorie expenditure.
It’s possible that catechins work, but registered nutritionist James Collier, R.Nutr., cautions that “the amount you’d have to consume for even a tiny effect would be considerable and for a sustained period.”
Hot beverages, in general, appear to generate more strong sensations of fullness, according to Palinski-Wade, “which can help promote weight management.”
3. Lemon water
However, there are many possible health advantages of drinking lemon water (see: 7 Major Health Advantages of Lemon Water), despite the fact that it has not been scientifically shown to enhance metabolism or detoxification. In addition, adding a splash of lemon juice to your water is a terrific low-calorie way to spice up what many people believe to be a tasteless liquid. Add the juice of this fruit to your water if you’re having problems getting through the day without being dehydrated. Vitamin C, which is abundant in lemon juice, has been shown to decrease the chance of developing cancer, boost the body’s ability to absorb iron and make you feel healthier overall.
4. Ginger tea
This potent root aids in weight reduction by reversing symptoms that are common barriers to weight loss. In other words, it doesn’t have a one-to-one relationship with weight reduction, but it can help with some of the physical stresses that might get in the way.
For instance, ginger’s anti-inflammatory and antioxidant characteristics make it useful for warding off the negative effects of stress on the cardiovascular system. Ginger’s ability to lower blood sugar and “bad” cholesterol is owed to a molecule called gingerol. Drinking ginger water before meals has also been shown to have this effect.
5. Fennel water
Great news: consuming fennel water can help you lose weight by alleviating indigestion. Fennel seeds’ antimicrobial characteristics will aid in digestive health and make digestion easier. Despite the claims of some “health gurus,” research on fennel’s effectiveness as an appetite suppressant is ongoing. If you enjoy the flavor of licorice, though, fennel tea might be a pleasant, sugary beverage with few calories.
6. Apple cider vinegar
Acetic acid is what makes apple cider vinegar effective for weight reduction. Importantly, it can boost metabolism and reduce insulin levels. Palinski-Wade suggests adding a spoonful of apple cider vinegar to your daily routine to help regulate your blood sugar levels and boost your satiety so that you eat fewer calories and lose weight.
Apple cider vinegar has been shown to reduce the speed at which your stomach empties, so giving Palinski-Wade’s recommended one teaspoon a go would not be a bad idea. However, you should know that drinking acidic beverages might damage your teeth and make heartburn worse.
7. Black tea
Black tea, like green tea, has caffeine in it (around 47 mg), and caffeine is a stimulant that can help you burn more calories throughout the day. Black tea, however, stands apart from the rest because of its high polyphenol content it has. Consumption of these substances may be decreased, beneficial gut flora can be increased, and fat can be broken down.
8. Ajwain water
Ajwain, also known as carom seeds, has been used in Ayurvedic medicine to treat ulcers and indigestion, two conditions that have been linked to increased abdominal gas and weight gain. It is believed that the anti-fungal and antibacterial properties of carom seeds help eliminate any parasites or bacteria lurking in your digestive tract. More research is needed to determine whether or not ajwain tea has a direct impact on weight reduction, although preliminary data suggests it may improve digestive health.
9. Protein shakes
Adding protein powder to your morning smoothies is a great way to increase the satiation factor. As a macronutrient, protein aids in preventing hunger pangs between meals. By stimulating hormones like GLP-1, appetite-regulating ghrelin (the “hunger hormone”) levels are lowered.
According to Palinski-Wade, eating a diet high in protein can help boost your daily calorie burn since it requires more energy to break down protein than other macronutrients. “Adequate protein also helps the body to maintain lean muscle mass, which makes up a large portion of overall metabolism,” she says.
Choose a protein source that agrees with your digestive system, whether that’s whey, pea, hemp, or rice. Read the labels to avoid ingesting anything with too much sugar or other potentially dangerous substances.
Supplements for the diet are what we call “dietary supplements.” They are not meant to treat, diagnose, alleviate, prevent, or cure any medical condition. If you are breastfeeding or pregnant, you should use caution when using dietary supplements. Take caution before giving a youngster any vitamins unless your doctor advises it.
10. Vegetable juice
Vegetable juice is an excellent low-carb alternative to fruit juice. Vegetable juice has been widely touted for its abundance of health-promoting vitamins, minerals, and other nutrients. However, studies have also shown that those who regularly consume large quantities of vegetable juice tend to eat more vegetables overall. Given the high fiber content of vegetables and their ability to reduce appetite, this strategy may aid weight loss.
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