Wednesday , August 4 2021

12 best drinks to help with weight loss, according to a dietitian

If you want to lose weight, you probably spend a lot of time thinking about what you eat, focusing on eating more vegetables, fruits, whole grains, legumes, and lean, less processed or protein-added protein. foods with sugar. But you have to pay so much attention to the items you choose to drink. There is as the best drinks to help you achieve your weight loss goals.

“Weight loss is ultimately reduced to burning more calories than you eat,” says a registered dietitian and certified personal trainer Gabbi Berkow. “So to maximize the calories in food, we want to minimize the calories in drinks.”

Therefore, Berkow claims to be very careful about what he drinks, as items such as soda and alcohol are just “empty calories,” he adds. That is, they provide calories and sugar, but do not have beneficial nutrients. The concern is that adding sugar to drinks can cause blood sugar to rise and fall, a roller coaster that can increase sugar cravings.

Artificial sweeteners can also be a bit risky. People who they regularly consume artificial sweeteners you may also be faced with an increased craving for sugar, which can make it difficult to stick to a healthy eating plan. Also, most drinks do not contain fiber, so there is no satiety factor that keeps you full, such as eating a meal.

In the end, excessive consumption of calorie-containing beverages can counteract weight loss efforts. But don’t stress, there are definitely some low calorie drinks with many other health benefits that you can add to your diet. Below are the top 12 RD-approved drinks that can also help you lose weight.

woman pouring water from a bottle into the glass of an outdoor cafe

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              Eh, a little boring right? Not too fast. According to Berkow, water is essential for weight loss. “Staying hydrated is also really key to losing weight and of course overall health. Water is necessary for your metabolism, circulation, energy, digestion and all the functions of your body,” he explains. . Plus, you’ve probably heard that it’s easy to mix signs of hunger and thirst, and that’s true. You might actually be thirsty if you’re hungry. Berkow recommends drinking a full glass of water before eating to properly measure appetite. Sign up for at least eight cups (64 ounces) a day, and even more so if you’ve been super active or sweated a lot. it’s fun, add the sliced ​​fruit you have in the fridge.

              green tea on bamboo

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              Green tea

              Unsweetened green tea has zero calories and studies have suggested that it can do the same helps speed up metabolism. “This is because of the caffeine content of green tea and also because green tea contains catechins, which are antioxidants that can withstand fat burning,” Berkow says. However, there are some prospects here: you need a calorie deficit to lose weight, so you can’t rely on drinks that contain catechins to further increase your metabolic rate.

              beaten green

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              “Smoothies, when done right, are a great option for losing weight, but you have to make sure they’re filled enough to use as a replacement for meals or snacks,” Berkow explains. “You also have to remember that they won’t keep you as full as solid foods, so be careful not to overdo the fruits and sugars.”

              Berkow suggests using his formula to create full, balanced smoothies that are high in protein, fiber, unsaturated fats, vitamins and minerals: combine at least 20 grams of protein (from protein powder or 0% Greek yogurt), one or two fruit portions (eg, bananas, berries), a handful of spinach or another green chosen, a portion of unsaturated fat (for example, one to two tablespoons of nut butter, oc avocado or 1 tablespoon of chia seeds ) and a cup of non-dairy water / milk / skim milk for liquids.

              herbal tea in the kettle on the table

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              Herbal tea

              “People love herbal teas to get some flavor and a caffeine-free break in the middle of the day,” Berkow says. Depending on the type of tea you choose, it can have different advantages: for example, lavender and chamomile teas are ideal for relaxing or mint tea can aid digestion. Other benefits include being low in calories and moisturizing.

              green vegetable juice on rustic wooden table

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              Green juice

              Green juice may contain vitamins, minerals and antioxidants, but it doesn’t have the same fiber as eating whole vegetables, so you need to consider the types of juices you consume, according to Berkow. That said, a green juice can be a refreshing and moisturizing drink when intended to lose weight. “When selecting a green juice, make sure you get ones that only contain vegetables or are made with a fruit like an apple,” he says. “Those who have too much fruit can have a lot of sugar and calories and, in fact, can leave you wanting more sugar.”

              book and cup of black coffee on a bed

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              According to Berkow, coffee can be a great option to add to your diet. “Black coffee would be ideal because it doesn’t contain calories and caffeine can speed up your metabolism a bit,” he says. (Although this metabolic stroke is not enough to cause weight loss alone).

              “Coffee and tea are high in calories and are problematic when tons of sugar, cream or milk are added,” Berkow says. Think of frappuccinos and suckling pigs with gusto. If you drink coffee with sugar, cream or milk, no problem. She recommends a plant sugar substitutes based on stevia or monk fruit, as they will not increase blood sugar. Stir in a small portion of milk or cream. Oh, and don’t forget to drink water too. You can have a coffee easily. throughout the day and forget to hydrate yourself with normal H20.

              apple cider vinegar, fermented foods

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              Apple cider vinegar drinks

              It’s spicy and pungent, but a lot of people like to incorporate a little apple cider vinegar (ACV) into a daily drink or drink a packaged version already made, which is now easier to find in grocery stores. “Stroke is associated with many health benefits, such as helping to regulate blood sugar and help control weight by improving fullness,” he explains. Marissa Meshulam, RD, based in New York City. In addition, raw, unfiltered LCA (the type where the cloudy-looking “mother” can be seen in the bottle) is a source of probiotics, which can benefit immune and intestinal health, she says.

              Add ACV to water or sparkling water for a zero-calorie option, but if it’s too potent and fun, you can try a bottled ACV drink, make sure the one you choose has no sugar or artificial sweeteners.

              almonds and bottle of milk on the table

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              Milk again

              “Dried fruit milks are very low in calories and, depending on the milk you choose, can be a great source of iron, vitamin E, and antioxidants,” Berkow says. If enriched, nut milks also provide calcium and vitamin D. “They’re also lactose-free, gluten-free, and vegan.” The best option is sugar-free nuts. Sugary varieties are loaded with extra sugar.

              Thailand, koh lanta, woman's hand holding fresh coconut

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              Coconut water

              There’s nothing like drinking a fresh coconut on a beach somewhere, right? Okay, you’re probably taking yours from a single-serving box you bought at the store, but it can also be refreshing.

              Coconut water is full of electrolytes, which is great for rehydrating the body, Meshulam says. “Coconut water is a good source of vitamin C, magnesium, manganese and potassium,” he explains. These vitamins and minerals play an important role in immunity and in the production of collagen in the skin (vitamin C, we are looking at you), control blood pressure (you like, potassium) and provide antioxidants against the disease (thank you, manganese). But coconut water contains a little sugar, so be sure to balance your coconut water intake with plain water.

              homemade fermented kombucha tea

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              “Kombucha is a fermented tea,” Meshulam explains. “During the fermentation process, probiotics are formed that promote health, in addition to being made with tea, so it contains antioxidants from the tea leaves.” However, kombucha naturally contains sugar, so read the label and purchase those with less than 15 g of sugar per bottle. When poured into an elegant glass, it can become a good substitute for an alcoholic drink.

              ginger and lemon drink

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              Ginger tea

              Ginger tea is one of several teas on this list. “Ginger is known to relieve upset stomach, specifically nausea, and reduce gas / bloating,” says Meshulam. This can help you feel good throughout the day. When it comes to weight loss, ginger tea contains almost no calories and can add variety to your beverage rotation. Try it as a half-day sip instead of running out of a sugary coffee drink as a pick-up.

              the girl drinks protein shake

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              Protein smoothies

              For weight loss, Berkow recommends consuming at least one gram of protein per pound of body weight. This can be an important order for the day, but protein shakes can help. (Or, at the very least, increase your protein intake if you slow down.) She recommends a protein drink made from a protein powder (which provides 20 grams of protein) mixed with water, non-dairy or skim milk / low fat milk. However, prefabricated protein shakes can also work, as long as you analyze their caloric and sugar content before taking it. Berkow recommends Core Power Fusion for a dairy option and Owyn for a non-dairy option.

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