The best drinks to start losing weight, dieticians say: eat this, not that

One of the hardest steps in stimulating weight loss is getting started. Believe it or not, drinking particular beverages is an important part of weight loss due to their nutrients and effects on the body. If you don’t know where to start, you’ve come to the right place. Our dieticians from our board of medical experts have given their professional advice on the best drinks to start losing weight.

Here’s what they had to say, and for more weight loss tips, check out Drinking this for 3 days can get weight loss started, says science.

Pour a glass of water
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A simple yet effective drink, water keeps you hydrated and helps flush out the waste in your body.

“Water may seem like a staple drink, but this calorie-free, sugar-free, sodium-free, and virtually everything-free drink helps keep you hydrated,” says Lauren Manaker, MS, RDN, LDN, CLEC, CPT. “Leaning back with good old water can help kickstart your weight loss by keeping you hydrated without adding anything to the mix that could derail your goals.”

In addition to the weight loss benefits, it is also important to drink a certain amount of water per day and a general rule of thumb should be followed.

“Drink 64 ounces of water a day to keep your system running properly,” says Brittany DunnMS, RDN, CD. “This is equivalent to eight cups of water a day. Water plays a vital role in lipolysis, the process your body uses to burn fat.”

If the water is too plain, you can season it a little by adding mint or lemon to increase the flavor.

“Many people think they’re hungry when they’re really thirsty or dehydrated, so it’s important to drink plenty of water,” He says Lisa Young, PhD, RDNauthor of Finally Complete, Finally Subtle

Here’s what happens to your body when you drink lemon water every day

Green Tea From The Kettle
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Not only is it a calming drink, but green tea is also good for weight loss due to its high content of antioxidants and catechins, a type of natural phenol and antioxidant that gives tea its color and taste.

“Some research has found that catechins can help speed up metabolism,” says Young.

An article published by Journal of Physiology and Behavior suggests that green tea is composed of both tea catechins and caffeine. This blend of green tea and caffeine helps improve the maintenance of body weight, through thermogenesis, the process of heat production in humans, the oxidation of fats, the process of breaking down fatty acids and moderate lean mass.

Young also suggests drinking matcha tea in particular. Matcha is a type of green tea with a higher concentration of antioxidants and catechins than bulk green tea, making it ideal for weight loss.

Kefir in glasses
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Kefir is a fermented milk drink that contains numerous strains of probiotics to support gut health.

“Probiotics contribute to weight loss due to the role they play in reducing inflammation, balancing the gut microbiome, insulin resistance and fat storage,” says Dunn.

Kefir also contains conjugated linoleic acid (CLA), acids that could help reduce body fat deposits and improve immune function, promoting fat loss. According to a study conducted by Nutrition and Metabolism London JournalCLA has been shown to have a number of positive health effects in experimental animal models, including cancer suppression, reduction of body fat accumulation, delayed onset of type 2 diabetes, delayed development of atherosclerosis, the improvement of bone mineralization and the regulation of the immune system

If the taste of kefir alone is undesirable, Dunn suggests trying adding it to a smoothie or dish to eliminate the flavor but still get the benefits.

Man drinking protein shake
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Protein shakes and shakes can be packed with many nutrients and important fruits, vegetables, and powders that you can feel full and satisfied all day long. They are also a convenient way to feed on the go.

“Protein is a macronutrient that promotes satiety and, in turn, can promote weight loss,” says Manaker.

If you add protein powders like whey protein, soy protein, casein protein, egg white protein, and pea protein, you could potentially have longer lasting satisfaction, he suggests. a study by Journal of Nutrition.

According to Dunn, proteins also require more energy to digest, which means that about 20-30% of the total calories in the protein eaten go to digest them, as opposed to carbohydrates and fats, which require less energy. He also says that fruits and vegetables are macronutrients that can contribute to weight loss through energy metabolism and muscle building.

“Fruits and vegetables included in smoothies can also contribute to water / liquid intake,” says Dunn. “Foods with 90% to 100% water content include cantaloupe, watermelon, strawberries and spinach. Other foods containing 70% to 89% water include options such as bananas, oranges, pears, pineapple, avocado, carrots and yoghurt. These can all be added to smoothies to help consume water and vitamins. “

Black coffee and beans
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Similar to green tea, black coffee can fuel your body with caffeine, antioxidants, and other natural compounds.

“Caffeine can increase the number of calories your body burns at rest,” says Dunn.

If you don’t prefer to drink black coffee because it’s too strong, you can try adding a milk replacer, which is typically low in saturated fat and calories.

“As long as you don’t load it with sugar, heavy creams, and other unsavory ingredients, coffee can be a big impact part of a weight loss diet,” says Manaker.

Although black coffee is beneficial for weight loss, it is also important to note that coffee contains a lot of caffeine, so always pay attention to your caffeine intake to avoid unwanted health risks. According to the Food and Drug Administration, the current recommended dietary allowance for caffeine is 400 milligrams, which is equivalent to about four cups of coffee.

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