If you want to lose weight, you probably spend a lot of time on what you eat, focusing on eating more vegetables, fruits, whole grains, legumes, lean protein, and less processed or rich supplements. sugar food. But you should also pay close attention to the things you prefer to drink. There: is: Things like the best drinks to help with weight loss goals.

“After all, losing weight depends on burning more calories than you eat,” says a certified dietitian, certified personal trainer. Gabby Berkov“So in order to maximize the calories from food, we want to minimize the calories from drinks.”

So Berkov says to be very careful about what you drink, because soda and alcohol are really just “empty calories”, that is, they provide calories, sugar, but not useful substances. Drinks can cause blood sugar levels to rise or fall, which can increase cravings for sugar.

Artificial sweeteners can also be a bit risky. People who: regularly use artificial sweeteners can lead to cravings for high blood sugar, which can make it difficult to maintain a healthy eating plan. Moreover, most beverages do not contain fiber, so there is no satiety factor that keeps you full, like eating.

After all, consuming high-calorie beverages can counteract the weight loss effort. But do not stress. There are definitely low-calorie drinks that are full of other health benefits that you can add to your diet. Below are the top 12 drinks approved by RD that can also help you lose weight.

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Water

              Eh huh, is that a little boring? Not so fast. The imperative to lose weight, according to Berkov. “Staying hydrated is also really important for weight loss, of course, for general health. “Water is needed for metabolism, circulation, energy, digestion and all the functions of your body,” he explains. Also, you’ve probably heard that hunger-thirst signals are easy to mix, that’s right. You may be thirsty if Berkow recommends drinking a glass of water before eating to gauge your appetite. Aim for at least eight glasses (64 ounces) a day, even more if you have been overactive or sweat a lot. It’s fun to add any sliced ​​fruit to the fridge.

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              Green tea

              Green tea with sweets has zero calories, և studies suggest that it can և will help speed up your metabolism“This is due to the caffeine content of green tea, because green tea contains catechins, which are antioxidants that can help burn fat,” says Berkov. Although here is some perspective. You need calorie deficiency to lose weight, so do not rely on catnip drinks to greatly increase your metabolism.

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              Smoothies

              “Smoothies, when done right, are a great way to lose weight, but you have to make sure they are rich enough to be used as a meal or snack substitute,” Berkov explains. “You have to remember that they will not keep you as full as solid food, so be careful not to overdo it with fruits and sugars.”

              Berkov suggests using his formula to create a rich, balanced smoothie that is high in protein, fiber, saturated fat, vitamins, and minerals. Combine at least 20 grams of protein (protein powder or plain 0% Greek yogurt), one or two fruit dishes (e.g. bananas, berries), a handful of spinach or another green selection, one serving of saturated fat (e.g. one to two tablespoons of walnuts butter, ¼ avocado or 1 tablespoon chia seeds) և a glass of water or non-dairy milk / skim milk for liquid.

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              Herbal tea

              “People like herbal teas with a slight taste, with non-caffeinated breaks during the day,” says Berkov. Depending on the type of tea, it can have different benefits. For example: Lavender և chamomile teas are good for relaxing or: Mint tea can help with digestionOther bonuses include low calorie և hydration.

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              Green juice

              Green juice may contain vitamins, minerals, and antioxidants, but it does not have the same fiber as eating whole vegetables, so you need to be careful about the types of juices you use, according to Berkov. That said, green juice can be a refreshing and moisturizing drink when you want to lose weight. “When choosing green juice, be sure to buy things that contain only vegetables or are made from a single fruit, such as an apple,” he says. “Those who have too much fruit can be really rich in sugar, calories, and in the future you may crave more sugar.”

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              Coffee

              According to Berkov, coffee can be a great way to add to your diet. “Coffee would be ideal because it does not contain calories, caffeine can speed up the metabolism a bit,” he says. (Although this metabolic shock is not enough to lose weight on its own).

              “Coffee and tea become high-calorie, which is problematic when tons of sugar, cream or milk are added,” says Berkov. Think fragrant frapuccino և latte. If you drink coffee with sugar, cream or milk, there is no problem. He recommends a plant-based sugar substitute, such as stevia or monk fruit, as they will not raise your blood sugar. Sprinkle with a small amount of milk or cream. Oh oh, և do not forget to drink water! You can easily drink coffee. During the day, forget to moisturize with plain H20.

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              Apple cider vinegar drinks

              It is a delicate eyelash, but many people like to drink a little apple cider vinegar (ACV) every day or drink it in a ready-made bottled version, which is now easier to find in grocery stores. “ACV is associated with many health benefits, such as helping to control blood sugar and promoting weight management by supplementing it,” he explains. New York-based Marissa Meshulam, RD“Also, raw, infertile ACV (the kind where you can see a cloudy ‘mother’ in a bottle) is a source of probiotics that can be good for immune and gut health,” he says.

              For the high-calorie version, add ACV to water or sparkling water, but if it’s too strong, you can try a bottled ACV drink, just make sure you have no added sugar or artificial sweeteners in your selection.

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              Walnut milk

              “Walnut milk is very low in calories, depending on the milk you choose, it can be a great source of iron, vitamin E and antioxidants,” says Berkov. If fortified, walnut milk also provides calcium and vitamin D. “They are also lactose-free, gluten-free and vegetarian.” Your best bet is walnut lactose. The sweetened varieties are loaded with extra sugar.

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              Coconut water

              There is something like drinking fresh coconut somewhere on the beach. Okay, you probably drink yours from a box you bought at the store, but it can be just as refreshing.

              Coconut water is full of electrolytes, which is great for dehydrating the body, says Meshulam. “Coconut water is a good source of vitamin C, magnesium and manganese and potassium,” he explains. These vitamins and minerals play a role in skin immunity արտադր in the production of collagen (vitamin C, we look at you), manage blood pressure (caps, potassium), provide antioxidants (thank you, manganese), Coconut water really contains sugar. so be sure to equate your use of coconut water with regular plain water.

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              Kombucha

              “Kombucha is a fermented tea,” explains Meshulam. “The fermentation process produces health-promoting probiotics. In addition, it is made from tea, so it contains antioxidants from tea owners.” However, compote naturally contains sugar, so read the label և buy for those who have less than 15 g of sugar per bottle. When poured into a luxury glass, it can be a nice substitute for alcohol.

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              Ginger tea

              Ginger tea is one of the few teas on this list. “Ginger is known to relieve upset stomach, especially nausea, and reduce gas / bloating,” says Meshulam. It will help you feel good all day long. When it comes to losing weight, ginger tea has almost no calories: can add variety to the rotation of your drink. Try it as a mid-day sip, instead do not consume it as a sweet drink to get a drink.

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              Protein shakes

              For weight loss, Berkov recommends using at least one gram of protein per kilogram of body weight. It may be a high order of the day, but protein shakes can help you get there. (Or at least increase your protein intake if it is delayed). He recommends making a protein drink with water mixed with protein powder (20 grams of protein), non-dairy milk or skim / low-fat milk. However, pre-made protein shakes can also work, as long as you check their calories and sugar before drinking. Berkov advises Core Power Fusion: for the dairy version, և: Owen for non-dairy versions.

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