For many of us, losing weight is a key goal and often a daily struggle. Sticking to a healthy diet and getting enough exercise is often easier said than done. Achieving your weight loss goals is much simpler when you enjoy the process. That means eating the foods you love and indulging in beverages that help you stay hydrated.
Fortunately, there are several different drinks that help you stay on track—plus they also taste delicious. These beverages contain nutrients and compounds that help accelerate weight loss while satisfying your cravings. Read on to discover the best weight loss drinks to help you reach your goals.
Green tea is king when it comes to health benefits. It's revered in Asia and a staple of traditional medicine across the globe. Green tea is particularly useful as a weight loss aid thanks to its chemical composition.
A study published by the Canadian Pharmacists Journal found that green tea increases fat loss results. Participants who drank green tea for 12 weeks lost more weight than those who did not drink green tea. Matcha green tea and green tea extract tend to have the best results.
The really powerful ingredient in green tea that makes it the perfect weight loss aid is a tea catechin known as epigallocatechin gallate or EGCG. EGCG elevates body temperature, which can boost metabolism. This means your body will burn fat stores more quickly and convert it into energy.
In addition to powerful antioxidants, green tea contains an amino acid known as L-theanine that aids weight loss. L-theanine slows the absorption of caffeine, thus delivering a more stable, long-lasting energy boost. L-theanine can help make your workouts more productive by giving you energy to power through those endurance sets.
Green tea also delivers a host of other health benefits that may make your weight loss journey more successful. People who regularly drink green tea tend to have lower risk of cardiovascular disease, more stable blood sugar levels, and lower blood pressure.
Black tea is one of the best drinks for losing belly fat and body fat. Just like green tea, black tea contains antioxidants that speed up metabolism to help manage body weight. Drinking black tea can also help you feel full and cut back on snacking between meals.
While tea catechins are the main driver behind green tea's weight loss benefits, antioxidant polyphenols are black tea's powerful agents. Black tea has a higher amount of polyphenols than green tea. These polyphenols include flavonoids, which are particularly useful for burning fat.
A study published in the journal Molecules found that the polyphenols in black tea help to reduce calorie intake and stimulate the breakdown of fats. Researchers argue that black tea inhibits the absorption of lipids that are stored as excess fat. Black tea also promotes metabolism of lipids and reduces oxidative stress that can lead to obesity.
Ginger tea is made by steeping the root of the ginger plant in hot water. Ginger root tea offers a bold, spicy flavor that pairs well with a dash of lemon. This tea is famously known to treat nausea and other digestive problems.
Ginger tea helps to suppress appetite and boost energy. This spiced tea also contains high concentrations of vitamin C magnesium, and nutrients that streamline digestion and fat burning. Drinking ginger tea will help boost your immune system while improving digestion so you burn fat more efficiently.
A study published in 2013 examined the effects of ginger powder on weight in rats. The results showed that ginger improved good HDL cholesterol levels while reducing lipids. Ginger also boasts anti-inflammatory properties that help increase blood circulation, which may help improve sports performance.
For the best results, brew ginger tea using fresh ginger root or ginger root powder rather than tea bags. If the tea is too spicy for your palette, add a dash of soy milk or a slice of lemon to mellow out the piquant notes without adding too many calories.
Caffeine is a powerhouse when it comes to weight loss. This potent fat burner is found in the highest concentrations in black coffee. A standard cup of coffee typically contains twice the amount of caffeine as a cup of tea. Caffeine helps to boost energy levels, making your workouts more effective while speeding up the breakdown of fats.
Drinking coffee can also help reduce caloric intake. One study published in the journal Obesity examined the impact of coffee of dietary intake. Researchers found that participants who consumed 6 milligrams of caffeine per kilogram of body weight ate far fewer calories than participants who didn't drink coffee (1).
Apple cider vinegar or ACV is known in the health community as a powerful agent for weight loss and boosting the immune system. Apple cider vinegar aids weight loss by decreasing insulin levels, suppressing appetite, and streamlining digestion. The main ingredient responsible for these benefits is acetic acid.
A study published in Bioscience, Biotechnology and Biochemistry examined the effects of acetic acid on weight during a 12-week double-blind trial. Participants that drank apple cider vinegar showed significantly lower serum triglyceride levels, waist circumference, and BMI. Apple cider vinegar also slows digestion, which helps you stay full longer and can reduce overeating (2).
Make an apple cider vinegar drink by adding one teaspoon of apple cider vinegar to an eight-ounce glass of water. Drink once in the morning and once in the evening for the best results.
Let's be honest, simple is often times better. While these other beverages may be tastier, drinking water is still one of the best things you can do when trying to lose weight. You've probably heard that you need to drink water when it comes to just about any health concern including weight loss. Water helps you stay hydrated, which prevents injuries when working out and keeps you feeling full for longer.
In general, experts recommend drinking half your body weight in fluids. You can drink hot water or cold water depending on your preferences. If you really can't stand plain old water, try coconut water instead. It has a few extra calories compared to plain water and just enough sweetness to make it more palatable.
The best part is that you can get your daily water content from a variety of beverages including vegetable juice, sports drinks, and even fruits and vegetables. Start the day of with a plain glass of water and then keep things interesting by incorporating some of these other weight loss drinks throughout the day.
Protein is essential to feeling full and curbing hunger. When you feel full, you consume fewer calories and are less likely to graze or snack throughout the day. Research shows that protein works to reduce appetite by increasing hormones such as GLP-1 that reduce and suppress hunger.
A study published in the Journal of Nutrition examined the effect of different proteins on weight management. Researchers discovered that whey protein is particularly effective in increasing weight loss while soy protein had little to no effect. Participants in the study who consumed 56 grams of whey protein lost an average of five pounds more than participants who consumed soy protein (3).
The best thing about protein powder is that you can easily add it to any drink you want. Mix a scoop of protein powder with soy milk or almond milk before hitting the gym. The protein with help muscles recover after an intense workout and will keep you feeling full until your next meal.
Yerba mate is a traditional South American beverage that offers an earthy, bold flavor. It's often preferred by people with strong palettes and is a common replacement for coffee. Yerba mate has high amounts of caffeine, which help boost energy and increase fat oxidation.
Yerba mate boosts metabolism so you can reach your weight goals more quickly. Compounds in yerba mate help boost endurance, which helps to boost sports performance.
The compounds in yerba mate encourage the body to burn fat rather than carbohydrates when doing intense exercises. This results in higher levels of energy and power while working out. Yerba mate may also reduce muscle fatigue and improve recovery time between sets (4).
Herbal teas are a great replacement for sugar-laden fruit juices that can add extra calories. It can also be used to replace high calorie foods that you crave when you have a sweet tooth. One of the best herbal teas for weight loss is mint tea. This beverage is made by steeping mint leaves in hot water. Mint tea boasts a deliciously fresh flavor with a tingly finish.
Peppermint tea helps prevent cravings thanks to its potent scent. Research shows peppermint aromas trigger chemical reactions in the brain that decrease feelings of hunger.
Simply inhaling the fragrance of peppermint tea can help suppress appetite and inhibit cravings. Peppermint tea also helps to soothe digestive issues and enables the liver to breakdown fats more efficiently.
The bottom line when it comes to the best drinks for weight loss is that you have to enjoy what you consume. If you deprive yourself of the flavors you love, you're much less likely to be successful. You'll reach your weight loss goals more easily if you don't feel like every meal or drink is torture.
This list was designed to offer a variety of different beverages that contain weight loss boosting ingredients without sacrificing flavor. These drinks offer great taste without added sugars or artificial sweeteners. They contain healthy compounds that accelerate metabolism and increase energy levels. You'll feel full longer, snack less, and burn fat faster with these healthy beverages.