There are certain beverages that can be beneficial for weight loss, especially when used with a healthy lifestyle.
Studies have shown that beverages such as high-protein drinks, coffee, and green tea can help boost metabolism, suppress hunger, and promote satiety, thereby encouraging weight loss.
Here are 10 healthy beverages which are all natural weight loss drinks.
1. Water
Drinking plenty of water is one of the best and easiest ways to achieve weight loss and enhance overall health.
It increases the number of calories your body burns and helps you feel full for longer, thus potentially decreasing your waistline.
Drinking water before meals has been suggested in research to help you succeed in your weight loss journey.
For example, overweight adults who drank 500-ml water before eating while eating a low-calorie diet have been shown in a 12-week study to lose 44% more weight than those who didn’t.
In addition, drinking cold water increases the number of calories you burn while at rest, or the so-called resting energy expenditure.
For instance, the resting energy expenditure has been shown in a study in 21 overweight children to increase up to 25% 40 minutes after drinking 10 ml of cold water.
2. Green Tea
Green tea is famous as one of the healthiest beverages in the world.
It is jam-packed with antioxidants and other potent nutrients. Not only that—it is also weight loss-friendly.
Multiple studies have shown that drinking green tea can help you get rid of excess body weight and fat.
For example, those who drank high-concentration green tea have been shown in a 12-week review of 14 studies to lose 0.44 to 7.7 pounds, on average, as compared with those who didn’t.
This effect is attributed to green tea’s high catechin content, which have powerful antioxidants that may help boost metabolism and increase fat burning.
Matcha, in particular, contains an excellent amount of catechins, making it an excellent choice for weight loss.
In fact, women who consumed 3 grams of matcha every day have been shown in one study to burn more fat during exercise than those who did not drink matcha.
In addition, green tea also holds caffeine, which may help boost energy levels and improve performance during exercise, thus encouraging weight loss.
Moreover, studies have shown that those who drink green tea tend to have a lower risk of developing health conditions like heart disease, diabetes, and certain cancers.
3. Black Tea
Like green tea, black tea also carries weight loss-promoting compounds.
Its darker color and stronger flavor stem from the fact that it has undergone more oxidation (exposure to air) than other teas.
It also contains polyphenolic compounds called flavonoids, which may potentially cause bodyweight reduction.
Polyphenols in black tea have been found in studies to help reduce calorie intake, encourage the growth of friendly gut bacteria, and stimulate fat breakdown, thereby leading to weight loss.
For instance, people who drank 3 cups of black tea every day for three months have been demonstrated in a study with 111 participants to have huge reductions in waist circumference and lose more weight than those in the control group.
Moreover, those who consumed more flavonoid-rich foods and beverages like black tea have been shown in another study in 2, 734 women to have a significantly lower belly and body fat than those who have lesser intakes of flavonoids.
4. Ginger Tea
Aside from adding flavor to dishes, ginger is also a famous herbal remedy to treat several conditions, including arthritis, colds, and nausea.
In fact, this flavorful root has been shown in animal and human studies to be beneficial for weight loss.
For example, rats fed a high-fat diet containing 5% ginger powder have been found in a study to experience significant improvements in HDL (“good”) cholesterol and reductions in body weight.
Additionally, ginger tea has also been shown in a human study to help suppress appetite and boost calorie expenditure, which can lead to weight loss.
For instance, men who drank hot water containing 2-gram ginger powder with breakfast have been found in one study in 10 overweight men to experience reduced hunger and increased satiety. Plus, ginger tea has also been shown in this study to boost the thermic effect of food by 43 calories.
5. Coffee
Containing caffeine, coffee is famous for its energy-boosting and mood-lifting effects. It is one of the most common go-to beverages for many people.
It can be noted that caffeine acts as a stimulant in the body, which may be beneficial for weight loss. Drinking coffee can help boost metabolism and reduce energy intake.
In fact, those who drank coffee with 6-mg caffeine have been found in one study in 33 overweight adults to consume fewer calories than those who consumed less or no caffeine.
Several studies have also demonstrated that caffeine intake can boost metabolism and encourage fat burning, making it easier for coffee drinkers to lose weight over time.
It has been shown in one study that those who successfully maintained weight loss consumed more caffeinated drinks than those in the control group.
6. Apple Cider Vinegar Drinks
Apple cider vinegar is another well-known weight loss drink that contains acetic acid, which may help reduce appetite, improve metabolism, burn fat, and reduce insulin levels.
Acetic acid has been shown in animal studies to help reduce liver and belly fat accumulation and prevent weight gain.
Some evidence – although limited – also suggests that vinegar may promote weight loss.
For example, drinking a daily beverage containing 30-ml vinegar every day has been shown in a study in 144 obese adults to result in belly fat, waist circumference, and body weight reductions compared to a placebo group.
By slowing stomach emptying, apple cider vinegar may help you feel fuller for longer and reduce overeating.
However, consuming acidic drinks like apple cider vinegar can cause tooth erosion; thus, it is also important to consume only the recommended apple cider vinegar dosage and don’t forget to rinse with water after.
7. Vegetable Juice
Unlike fruit juice, vegetable juice is something that you can drink when you’re trying to lose weight.
In fact, adults who drank 16-ounce low-sodium vegetable juice while on a low-calorie diet have been shown in one study to significantly lose more weight than those who didn’t. In addition, they also increased their vegetable consumption and reduced carb intake – two important factors to consider when trying to lose weight.
But nothing beats eating whole veggies; it contains more fiber than vegetable juice.
Nevertheless, drinking a low-calorie vegetable juice may still be beneficial for weight loss.
8. High-Protein Drinks
Since protein is a very important nutrient for weight management, drinking high-protein drinks can also help suppress appetite, curb hunger, and promote fullness.
In fact, those who consumed 56-gram whey protein every day for 23 weeks have been found in a study in 90 overweight adults to lose 5 pounds more fat than those in the control group.
Protein powders that can provide a satisfying protein boost to smoothies and shakes include pea, hemp, and whey protein powders. They can be really helpful in getting rid of your excess pounds.
9. Carbonated Water
Carbonated or sparkling water acts as an empty calorie that reduces hunger. Reduced hunger means fewer calorie intake, and this can eventually lead to weight loss.
Thus, this drink makes an excellent alternative to sodas and other sweetened carbonated drinks.
10. Lemon Water
Lemon detox water is another low-calorie beverage that may help boost metabolism, promote satiety, and enhance weight loss.
With water as its main ingredient, lemon detox water is believed to carry the same metabolism-boosting and satiety effects in the same way as plain water.
Lemon also adds flavor to your water, which makes you want to drink plenty of it, thus promoting hydration.
The Take-Home Messages
Certain beverages, including water, green tea, coffee, and ginger tea, may help reduce hunger, boost metabolism, and increase feelings of fullness – all of which can lead to weight loss.
Are weight loss drinks healthy? Well, these drinks are packed with beneficial nutrients like potent antioxidants and compounds that can also help improve your overall health. Therefore, they are incredibly healthy.
Choosing all natural weight loss drinks listed above over soda, fruit juice, and other high-calorie drinks is a smart way to achieve your weight loss goals.
