Understanding Weight Loss and Beverages

Deciding what to drink while trying to lose weight can feel complicated. With so much conflicting information out there, especially from influencers, knowing what’s acceptable, aside from plain water, is tough.

Ruling out entire categories of drinks can be counterproductive—particularly if you enjoy juice with breakfast or milk in your cereal. At EatingWell, we think all foods and drinks can have a place in a balanced diet. Here are five drinks often labeled “bad” which can actually fit into your weight-loss strategy.

Cow’s Milk

Despite claims that milk is detrimental for weight loss due to its natural sugar content, studies have shown the opposite. Some research indicates that consuming whole milk might be linked to lower body weight and reduced risk of obesity.

Sports dietitian Sarah Koszyk notes the advantages of milk, highlighting its protein content, which supports muscle growth and helps maintain lean mass during weight loss. If you’re after a quick protein boost, a cup of skim milk packs 8 grams of protein for just 90 calories—perfect for sipping as a snack or mixing in a smoothie or cereal.

Fortified Soy Milk

Soy products, including soy milk, can be beneficial for anyone on a weight-loss journey. Research suggests that eating adequate protein, which includes soy protein, may support weight loss.

Incorporating soy milk can enhance your diet by increasing protein, fiber, and essential vitamins. For instance, a cup of unsweetened fortified soy milk provides 7 grams of protein and 80 calories, along with vitamin B12—often lacking in plant-based diets.

Naturally Sweetened Coffee

Flavored coffee often receives negative attention. While caffeine is generally seen as beneficial for weight loss, sweeteners can change the perception entirely. Koszyk explains that choosing low-calorie creamers can provide flavor without excessive calories. Exploring naturally derived sweeteners—like monk fruit or just a touch of honey—can make your coffee experience enjoyable without derailing your goals.

100% Pomegranate Juice

Pure fruit juices, such as 100% pomegranate juice, can add taste and nutrients to otherwise plain water. As Lauren Harris-Pincus notes, a little splash of this juice can motivate you to drink more water without adding sugar. Plus, pomegranates are rich in antioxidants and may help with weight management, blood pressure, and cardiovascular health.

Low-Calorie, Lower-Sugar Sodas

Diet soda is often a polarizing choice. While some enjoy it, switching from sugary to zero-calorie options can slash daily calorie intake and aid weight loss. However, it’s good to be cautious; diet sodas don’t offer any real health benefits.

In moderation, diet sodas can have a place in your routine, but if you’re looking to phase them out, consider replacing them with sparkling water infused with fruits or herbs.

How Can Drinks Support Weight Loss?

Staying properly hydrated is key; it can help curb unnecessary snacking. Sometimes, we mistake thirst for hunger, and drinking enough can trick our brain into feeling full. Opting for the right beverages not only keeps us hydrated but also aids digestion, contributing to long-term weight management.

Of course, it’s important to keep in mind that beverages other than water typically contain calories. However, calorie-containing drinks can reduce hunger and enhance satiety. Focus on hydration that complements your weight-loss efforts while allowing you to enjoy life.

How to Identify Weight-Loss-Friendly Drinks

If your favorite beverage isn’t on the list, here are some guidelines from experts to help you decide if it can fit into your plan:

• Check calorie content: Be mindful of the calories in a drink. Ideally, don’t consume beverages that offer more calories than a meal without a protein or fiber source.
• Monitor added sugar: Added sugars can inflate calorie content without satisfying hunger. The American Heart Association suggests limiting daily intake of added sugars.
• Evaluate total nutrition: If a drink provides more calories but also contains nutrients like protein or fiber, it may still be worth adding to your day.

Expert Insights

It’s a misconception that you have to only drink water while trying to lose weight. Beverages like cow’s milk, soy milk, and pomegranate juice can fit right into your dietary habits. Harris-Pincus emphasizes that a sustainable weight-loss plan should be enjoyable and help you maintain a caloric deficit.

Keep in mind that nutrition is personal. Consulting with a registered dietitian can provide tailored advice to incorporate your favorite drinks into a weight-loss plan that suits your lifestyle.