6 Healthy Drinks a Dietitian Recommends Besides Water

6 Healthy Drinks a Dietitian Recommends Besides Water

6 Healthy drinks a dietitian recommends besides water, what you sip throughout the day can make it easier to stay on track with your weight-loss goals. Low-calorie choices can help you manage your calorie intake while supporting healthy habits as you age.

1. Green Tea

Green tea is an excellent beverage for weight loss. It contains just 2.5 calories per cup, making it a smart substitute for higher-calorie drinks, like soda.

Additionally, it’s rich in protective compounds such as epigallocatechin gallate (EGCG), a polyphenol with powerful antioxidant and anti-inflammatory effects.

Drinking green tea may also support metabolic health by reducing fasting blood sugar and insulin levels, making it a good choice for people with conditions like type 2 diabetes.

2. Black Coffee

While coffee drinks like cappuccinos, frappes, and lattes can be high in sugar and calories, black coffee is a solid option for people trying to lose weight.

Some research suggests that drinking moderate amounts of caffeinated coffee is associated with reductions in total body fat and visceral belly fat, a kind of deep fat linked to health conditions like heart disease and type 2 diabetes.

This is likely due to coffee’s high level of chlorogenic acids (CGA) and caffeine, which may support metabolism and increase fat burning.

3. Black Tea

Studies show that people who regularly drink hot tea, including black tea, are less likely to have obesity. Like coffee, tea contains caffeine, a compound that may help increase calorie expenditure and support weight loss.

If you’re trying to lose weight, enjoy your black tea plain and limit high-calorie add-ins like heavy cream. If you prefer it with milk, opt for lighter choices like 2% or skim milk to keep your tea low in calories.

4. Protein Shakes

Protein is an essential nutrient that’s especially important for weight loss. It helps you feel full after meals and may reduce overall calorie intake, making it easier to maintain a calorie deficit.

Protein shakes, such as those made with whey protein, may support weight loss by increasing satiety and helping preserve lean muscle mass during a calorie deficit.

5. Protein Smoothies

Protein smoothies can help you achieve your weight loss goal. Smoothies made with high-protein ingredients, like Greek yogurt or protein powder, are much more filling than smoothies made with only fruit, making them a better choice for staying satisfied and managing calorie intake.

In addition to being filling, protein smoothies are also packed with nutrients from fruit, including vitamins, minerals, and fiber. Like protein, fiber helps you feel full, which can make it easier for you to maintain a calorie deficit.

To make your smoothies even more filling, try high-fiber add-ins like chia seeds, ground flaxseeds, and psyllium husk.

6. Unsweetened Herbal Teas

Unsweetened herbal teas, such as hibiscus, peppermint, and chamomile, can be used as low-calorie alternatives to sugary, high-calorie drinks like soda, energy drinks, and sweetened juices.

These herbal teas are naturally very low in calories and caffeine-free, making them a great option to enjoy any time of day or night.

They’re also high in protective plant compounds. For example, hibiscus tea contains vitamin C, carotenoids, and anthocyanins, which act as antioxidants in the body, protecting your cells against oxidative damage.

What Should You Look for in Drinks for Weight Loss?

When choosing drinks to enjoy on a weight-loss-friendly eating plan, it’s best to choose options that are:

• Low in added sugars: Consuming too much added sugar can lead to weight gain and other health issues, such as high blood sugar.
• Low to moderate in calories: In order to lose weight, you have to create a calorie deficit. Choosing drinks low in calories can make it easier for you to stay within your calorie limit.
• Helps promote fullness: Enjoying high-protein drinks, such as protein shakes and high-protein smoothies, can enhance satiety and help you consume fewer calories.

Lastly, choosing drinks that support hydration and provide essential nutrients, such as vitamins and antioxidant compounds, can support overall health and wellness during your weight-loss journey.