Diet followers are always on the lookout for effective ways to help them lose weight that don't require significant effort. Nutritionists explain that consuming certain drinks plays a vital role in weight loss due to their nutrients and effects on the body, with some beverages supporting dietary plans.
**Water**
Nutritionist Lauren Maniker states that while water may seem like a basic drink solution, it is a calorie-free, sugar-free, and sodium-free beverage that helps maintain your hydration. She adds, "Quenching your thirst with water can assist in kickstarting your weight loss by keeping you hydrated without adding anything to the mix that could hinder your goals." According to nutritionist Brittany Dunn, drinking about eight glasses of water daily is crucial as water plays a vital role in fat breakdown, which is the process the body uses to burn fat.
**Green Tea**
Experts consider green tea a beneficial beverage for weight loss due to its high antioxidant content, which is a type of natural phenol, as reported by "Russia Today." An article published in the journal "Physiology and Behavior" suggests that green tea contains both catechins and caffeine. This combination helps enhance weight maintenance through thermogenesis and fat oxidation—the process of breaking down fatty acids and maintaining moderate lean mass. Nutritionist Lisa Young particularly recommends matcha tea, which is a type of green tea rich in antioxidants, making it ideal for weight loss.
**Kefir**
Kefir is a fermented dairy beverage that contains numerous strains of probiotics to support gut health. Dunn states, "Probiotics contribute to weight loss due to their role in reducing inflammation, balancing the gut microbiome, insulin resistance, and fat storage." Kefir also contains conjugated linoleic acid (CLA), which may help reduce body fat deposits and improve immune function, further supporting fat loss. According to a study published in the Nutrition and Metabolism London Journal, CLA has shown various positive health effects in experimental animal models, including cancer suppression, reduced body fat accumulation, delayed onset of type 2 diabetes, delayed development of arteriosclerosis, improved bone mineralization, and immune system regulation.
**Natural Juices and Protein Shakes**
Natural juices and protein shakes can be packed with many nutrients from fruits, vegetables, and essential powders which can keep you feeling full and satisfied throughout the day. They also provide a convenient way to nourish yourself on the go, according to experts. Maniker says, "Protein is a macronutrient that promotes satiety, which in turn may aid in weight loss." Adding protein powders, such as whey protein, soy protein, casein, egg white protein, and pea protein, can enhance satiety, according to a study from the journal Nutrition. Dunn adds that protein also requires more energy to digest, meaning that about 20 to 30% of the total calories in consumed protein are used for digestion, unlike carbohydrates and fats which consume less energy. Dunn notes that fruits and vegetables, which are significant macronutrients, can contribute to weight loss through energy metabolism and muscle building. Experts indicate that the fruits and vegetables found in juices can also help with fluid intake and can include foods that contain 90 to 100% water, such as cantaloupe, watermelon, strawberries, and spinach, as well as options like bananas, oranges, pears, pineapples, avocados, and carrots, which contain 70 to 89% water, all of which can be added to juices to aid in water and vitamin consumption.
**Black Coffee**
Black coffee can supply the body with caffeine, antioxidants, and other natural compounds. Dunn states, "Caffeine can increase the number of calories your body burns at rest." Maniker asserts that adding coffee to your diet can be a powerful part of weight loss, provided that sugar and heavy creamers are not added.
