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Figuring out what’s “allowed” and what’s “off-limits” when it comes to beverages and weight loss can be exhausting. With the evolving research and pseudo-science influencers sharing misinformation online, it’s hard to understand what, if anything aside from H2O (aka water), can be consumed in a meal plan when weight loss is your goal.
Unfortunately, thinking in absolutes can really derail your goals, especially if you’re someone who enjoys a cup of juice with breakfast, or milk in their cereal. Here at EatingWell, we believe all foods—drinks included—can fit into a healthy, balanced diet.
Keep reading for a closer look at how beverages can help with weight loss, and which “bad” drinks are actually fine to consume regardless of whether you want to lose weight.
How Can Drinks Help with Weight Loss?
Have you ever heard that drinking a glass of water before the start of your meal helps increase satiety, in turn decreasing the volume of food (and number of calories) you consume? Well, believe it or not, there is truth to this! Research found that subjects who preloaded water before a meal (about 2 cups) experienced greater weight loss than members of a control group who were instructed to imagine their stomach full before meals.1 In fact, those who consumed the water lost on average 2.6 more pounds over the 12-week study compared to the controls.
The verdict: Staying hydrated may help keep your hunger at bay, while also simultaneously reducing the tendency to mindlessly munch. “Hydration is important because it helps us feel full and can reduce our hunger levels,” says sports dietitian Sarah Koszyk, RDN. Sometimes we think we are hungry, but in reality, we’re thirsty and dehydrated. “A refreshing drink can fill up the stomach while also sending a signal to the brain that you are full,” she explains.
Plus, when you provide your body with the right kind of fluids, you’ll also keep your gastrointestinal tract moving. And good digestive health is something we’re finding leads to successful weight maintenance in the long term. Of course, most drinks beyond water contain calories, which does matter for weight loss.
Still, that doesn’t mean you have to avoid calorie-containing drinks—even when you’re aiming to lose weight. “The right drinks can minimize hunger and increase satiety. Focus on staying hydrated with drinks that work with your needs so you enjoy life while reaching your goals,” says Koszyk. Here are five we recommend—they’re a great place to start.
5 “Bad” Drinks That Are Actually Good for Weight Loss
1. Cow’s Milk
Despite the headlines that have deemed milk as “bad” for weight loss, demonizing its (natural) sugar content as the culprit, research has found the opposite to be true. In a recent review, dairy consumption was associated with a reduction in body fat and an increase in lean mass. That combination is a win-win for weight loss.
“Milk has a lot of benefits. The high-quality, bioavailable protein in milk, like leucine, stimulates muscle growth, which can optimize maintaining lean muscle mass,” says Koszyk. “When people are trying to lose weight, they want to focus on preserving and maintaining their lean muscle mass and, instead, burn the fat,” she explains.
If you’re looking for a quick protein fix, milk offers just that. A 1-cup serving of skim milk delivers 8 grams of protein for just 90 calories. Whether you enjoy it on its own for a quick and nutrient-rich snack, in a protein shake with fruit for an on-the-go meal, or in a bowl of cereal, there’s no shame in adding dairy milk into your meal plan.
2. Fortified Soy Milk
Soy foods, including soy milk, are actually a great addition to your weight-loss eating plan. In fact, a randomized clinical trial found that adding soy protein into a calorie-restricted high-protein diet led to just as much weight loss as that of a similar group that didn’t eat soy. The point being: soy protein does not stand in the way of weight loss—and may even help.
Besides, soy milk can help you consume a healthier diet. “Including soy milk in your diet is a fabulous way to up your protein, fiber and vitamin and mineral intake to meet your nutrient needs while losing weight,” says Lauren Harris-Pincus, M.S., RDN, founder of NutritionStarringYOU and author of The Everything Easy Pre-Diabetes Cookbook. For reference, a 1-cup serving of fortified, unsweetened soy milk contains 7 grams of protein and 80 calories. Plus, it also packs vitamin B12, a nutrient often lacking in plant-based diets.
3. Naturally Sweetened Coffee
Here’s the thing: flavored coffee gets a bad rap. Even when the benefits of caffeine are highlighted for weight loss, the second a sweetener enters the picture coffee gets canceled. But, that shouldn’t be the case. “There are some coffee creamers that are high in ‘empty’ calories from sugars and saturated fats,” says Koszyk. “Coffee isn’t meant to be a high-caloric drink, but drinking black coffee doesn’t always appeal to everyone’s taste buds. Choosing the right coffee creamer that is low in sugar and saturated fat can offer satisfaction while still aligning with one’s weight-loss goals.”
With this in mind, it’s important to consider what will satisfy your taste buds while fitting into your weight-loss goals. That’s where naturally derived sweeteners, like monk fruit, or no-added-sugar coffee creamers come into play, says Koszyk. You can get the sweet fix in your coffee while keeping calories down.
4. 100% Pomegranate Juice
A juice made from 100% fruit juice, like 100% pomegranate juice, can actually be a wonderful way to add flavor and nutrients to plain water. “Sometimes we need a little extra incentive to increase our water intake,” says Harris-Pincus. You can add a splash of the sweet and slightly tart juice to water or seltzer to encourage drinking more H20, without added sugar, she says.
Plus, pomegranate consumption has been shown to be beneficial in reducing body weight, blood pressure, blood sugar and other markers of cardiovascular health. The fruit is rich in polyphenols, good-for-you antioxidant compounds that help rid your body of free radicals and help decrease inflammation. For a nice twist on iced tea, try our Hibiscus-Pomegranate Iced Tea.
5. Low-Calorie, Lower-Sugar Sodas
“Diet soda is a love-it or hate-it item for many,” says Harris-Pincus. However, switching from full-sugar soda to zero-calorie soda can significantly decrease the number of calories you consume in a day and assist with weight loss, she says. While it is safe in moderation, the downside is that diet soda doesn’t contain anything that’s beneficial for your health, adds Harris-Pincus. At EatingWell, we suggest first switching to diet soda if you typically drink regular, then eventually ditching soda completely.
How to Know If a Drink Is Good for Weight Loss
Love a beverage not listed in the five above? Don’t worry! Here are a few tips Koszyk and Harris-Pincus use to evaluate if a drink can fit within someone’s weight-loss goals:
- Check the calorie content. Be mindful of how many calories the drink provides. Ideally, avoid drinking calories that are worth more than a regular meal. Make sure that a meal-substitute drink has a protein or fiber source so you feel more full and satisfied.
- Monitor the added sugar content. Added sugars come from sweet ingredients like honey, agave, syrups and sugar, and they add calories but don’t fill us up. The American Heart Association recommends limiting daily added sugar intake to 24 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men.
- Evaluate the total nutrition. Does the drink have more calories than you’d typically enjoy, but offer nutrients, like dietary fiber, protein and calcium? Then it may be a worthwhile addition to your day.
The Bottom Line
Contrary to what you may have heard, you don’t have to just rely on water for your fluid intake if you’re on a weight-loss plan. You can include drinks, like cow’s milk, soy milk, 100% pomegranate juice and others you like. “Any weight-loss plan should be sustainable in the long term. It’s important to include foods and beverages that are enjoyable while allowing you to remain in a caloric deficit,” says Harris-Pincus.
Remember, nutrition and your individual needs are unique. Working with a registered dietitian nutritionist one-on-one is the best way to tailor a meal plan that includes the drinks you love that work with your weight-loss goals.