Although there is no magical drink for weight loss, some beverages can keep you feeling full longer, which can significantly impact your weight just like your food choices. Certain drinks can also boost your metabolism, enabling you to burn calories more efficiently. Here are some of the best drinks if you're trying to lose weight.
**Water: The Best Choice for Weight Loss**
Christine Gillespie, a registered dietitian at Option Care Health, states that water is not only calorie-free but also helps us feel full, preventing overeating. A review conducted in 2019 found that increasing water intake was associated with an average weight loss of 5.15%.
**Green Tea**
Gillespie says that green tea contains catechins and caffeine, compounds that may boost metabolism. Research indicates that caffeine can help burn fat and increase the number of calories burned at rest. A study found that consuming a mixture of green tea and 150 milligrams of caffeine for three months was associated with increased weight and fat loss, as well as a greater reduction in waist circumference compared to those who consumed a placebo.
**Black Tea**
Black tea is rich in antioxidants, particularly polyphenols, which reduce the risk of obesity. For example, a review in 2018 found that the polyphenols in tea reduce the body's absorption of fats and sugars, thus decreasing calorie intake and supporting weight loss. Additionally, a small study in 2014 found that drinking three cups of black tea daily for three months reduced the risk of weight gain among participants and decreased waist circumference by about 2 cm compared to a placebo group consuming a drink with the same flavor and caffeine content but without polyphenols.
**Kefir**
Kefir is a fermented dairy drink that contains up to 61 strains of healthy probiotics. Erin Kinney, CEO of Nutrition Reward, explains that probiotics have been shown to reduce weight and abdominal fat due to their role in insulin resistance, inflammation, and fat storage. A small study in 2016 found that overweight and obese women on a high-dairy diet, who consumed two servings of kefir drinks daily for eight weeks, had significant decreases in weight, body mass index, and waist circumference compared to those who did not consume this drink.
**Protein Shake**
Protein powders, such as whey protein, soy protein, egg white protein, casein protein, and pea protein, have been shown to aid in weight loss because the protein in protein shakes helps you feel full longer and requires more energy for your body to digest, thereby burning more calories. A review in 2014 found that digesting proteins can increase the number of calories your body burns at rest by 15% to 30%, while carbohydrates and fats yield only a 3% to 10% increase. This may explain why high-protein diets burn more calories for hours after eating compared to other diets. The Reisdorf Foundation recommends consuming 20 grams of protein per shake.
**Black Coffee**
Drinking coffee has been proven to reduce appetite and calorie intake throughout the day, while also increasing the number of calories burned at rest. For instance, a small study in 2020 found that consuming four cups of coffee daily for 24 weeks was associated with a 4% reduction in body fat among overweight adults.
**Apple Cider Vinegar**
Acetic acid, the active component in apple cider vinegar, boosts metabolism and reduces appetite, according to Gillespie. Additionally, it may slow the rate at which food empties from the stomach, making you feel fuller for longer. She suggests mixing 1 to 2 tablespoons of apple cider vinegar in a cup of water and drinking it daily, which may help prevent tooth enamel erosion due to the acid.
