Certain beverages are more helpful than others at aiding weight reduction when taken in conjunction with modifications to one’s lifestyle to make it healthier.
It has been demonstrated that beverages such as green tea, coffee, and high-protein drinks can increase metabolism, improve feelings of fullness, and reduce feelings of hunger, all of which can contribute to weight reduction.
If you are aiming to get healthier and lose weight, the following eight beverages are some of the most beneficial to incorporate into your diet.
1. Green Tea
There is a solid reason why green tea is frequently connected with excellent health.
Not only does it include a wealth of advantageous antioxidants and other potent nutrients, but it is also one of the most efficient beverages for shedding extra pounds.
Several studies have demonstrated that consuming green tea can lead to a reduction in body weight as well as body fat.
People who drank high-concentration green tea over a period of 12 weeks lost an average of 0.44 to 7.7 pounds (0.2 to 3.5 kg) more weight than those who did not drink green tea (1Trusted Source). This finding was based on a meta-analysis of 14 research.
It is important to note that this advantage is connected to the preparations of green tea that include large levels of catechins, which are antioxidants that may enhance the amount of fat burned and promote metabolism (2Reliable Source).
Matcha is a kind of green tea that has been shown to aid in weight loss due to its high catechin content (3 Trusted Sources). Matcha green tea has three times the amount of catechins as loose-leaf green tea.
According to the findings of one study (4 Trusted Source), women who ingested 3 grams of matcha per day saw a better rate of fat burning during exercise when compared to women who did not drink matcha.
Additionally, green tea includes caffeine, which has been shown to assist in the process of weight reduction by increasing levels of energy and enhancing physical performance during exercise (5Trusted Source, 6Trusted Source).
Green tea drinkers also tend to have lower blood pressure and a decreased chance of acquiring illnesses such as coronary heart disease, some malignancies, and diabetes. This is because green tea contains catechins, which are antioxidants.
2. Coffee
Coffee is consumed all over the world as a means to increase one’s level of energy and improve one’s mood.
This is because caffeine, a chemical that works as a stimulant in the body and may be beneficial to weight reduction, is found in coffee. Coffee is the reason for this.
Coffee has been shown to decrease food consumption and increase metabolic rate, both of which can contribute to weight loss.
One research involving 33 persons who were overweight revealed that those who drank coffee that included 6 milligrams of caffeine for every kilogram of body weight consumed noticeably fewer total calories than those who drank coffee with less caffeine or no caffeine at all (7Trusted Source).
Intake of caffeine has also been proven in numerous additional studies to enhance metabolism and improve the burning of fat (8Trusted Source, 9Trusted Source).
Drinkers of coffee may find it simpler to keep off the weight they’ve lost and keep it off for longer periods of time.
According to the findings of a study that included more than 2,600 participants, individuals who were successful in sustaining weight reduction over time drank a substantial amount more beverages containing caffeine than a control group did.
3. Black Tea
Black tea, like green tea, is known to contain chemicals that have been shown to aid in weight loss.
In comparison to other forms of tea, black tea has been subjected to a greater amount of oxidation, also known as exposure to air, which causes it to have a more robust taste and a deeper color.
The flavonoid family of polyphenolic chemicals is particularly abundant in black tea, which is rich in polyphenols overall. Polyphenols are potent antioxidants that have been shown to assist in lowering body mass index.
Studies have shown that the polyphenols present in black tea can improve weight reduction by lowering calorie intake, accelerating fat breakdown, and encouraging the growth of friendly gut flora (9Trustworthy Source, 10Trustworthy Source).
A study that involved 111 participants indicated that individuals who consumed three cups of black tea on a daily basis for three months saw better weight loss and decreases in waist circumference compared to a control group (11 Trustworthy Source).
Another study with 2,734 women indicated that individuals with greater intakes of flavonoid-rich foods and drinks like black tea had considerably lower body fat and belly fat than women who drank fewer dietary flavonoids. These results were obtained in comparison to people who consumed less total flavonoids.
4. Water
Improving one’s general health may be accomplished in a number of straightforward ways, one of which is by drinking more water.
Your waistline may also benefit from drinking more water since it will help you feel full in the time between meals and will speed up the rate at which you burn calories.
According to some research, drinking water before meals might help set you up for success when you’re attempting to reduce the number of calories you consume and shed some pounds.
According to the findings of a research that involved 48 obese people, those who followed a low-calorie diet and drank 500 milliliters (17 ounces) of water before each meal were able to lose 44% more weight over the course of 12 weeks than those who did not drink water before meals (13Trustworthy Source).
Consuming cold water raises the number of calories burned at rest, which is the measure of how many calories your body burns when it is at rest.
For instance, one study involving 21 obese children revealed that the amount of energy spent at rest rose by up to 25 percent over a period of 40 minutes after the participants drank 10 milliliters of cold water for every kilogram of body weight.
5. Apple Cider Vinegar Drinks
Acetic acid, which is found in apple cider vinegar, is a chemical that may help people lose weight by reducing insulin levels, increasing metabolism, suppressing hunger, and burning fat (15Trusted Source, 16Trusted Source). Apple cider vinegar includes acetic acid.
Studies conducted on animals have demonstrated that acetic acid can inhibit weight growth and reduce the formation of fat in the liver and the abdominal region (15 Trusted Source).
There is some evidence that vinegar is useful in aiding weight reduction in people, despite the minimal study that has been done on the topic.
Drinking a beverage daily that included 2 tablespoons (30 ml) of vinegar per day resulted in substantial decreases in body weight, waist circumference, and belly fat when compared to a placebo group in research including 144 obese people (17Trusted Source). The participants in the trial were given a beverage daily that contained vinegar.
Because apple cider vinegar delays the emptying of the stomach, it makes you feel fuller for a longer length of time and may lower the amount of food that you consume overall (18).
However, it is important to keep in mind that consuming acidic beverages such as apple cider vinegar can erode teeth, which is why it can only be eaten in moderation and should always be followed by a water rinse.
6. Ginger Tea
Ginger is a popular spice that is used to add flavor to foods, and it is also used as a herbal cure to treat a range of illnesses such as nausea, colds, and arthritis (20 Trusted Source).
Studies conducted on both humans and animals have shown evidence that this delicious root can aid in the process of weight reduction.
Research indicated that rats who were given a high-fat diet that was supplemented with 5% ginger powder for a period of four weeks had substantial decreases in body weight and significant improvements in HDL (“good”) cholesterol levels when compared to rats that were given a high-fat diet that did not contain ginger (21Trusted Source).
Despite the fact that a concentrated ginger powder was utilized in this trial, another investigation including people discovered that drinking ginger tea helps reduce hunger and increases calorie expenditure.
When compared to days in which no ginger tea was taken, participants in research involving 10 obese men had greater feelings of fullness and lower feelings of hunger on days in which they drank breakfast beverages containing 2 grams of ginger powder dissolved in hot water.
In addition, the research indicated that drinking ginger tea added an additional 43 calories to the thermic impact of food, which is the number of calories that are required to digest and absorb food (22 Trustworthy Source).
Even while there isn’t a very large amount of calories, this shows that drinking ginger tea might be an effective strategy to accelerate weight reduction when paired with the fact that it has features that make one feel full for longer.
7. High-Protein Drinks
Beverages that are high in protein have been shown to reduce feelings of hunger, suppress appetite, and increase feelings of fullness, all of which are essential when one is attempting to reduce extra body fat.
Consumers may choose from a dizzying array of protein powders, any of which can make whipping up a fast and nutritious snack or meal a piece of cake.
Protein consumption raises levels of hormones that suppress hunger, such as GLP-1, while simultaneously lowering ghrelin, a hormone that stimulates appetite (23 Trusted Sources).
According to the findings of a study that involved 90 obese people, participants who received 56 grams of whey protein on a daily basis for 23 weeks were able to lose 5 pounds (2.3 kilograms) fatter than a control group that had the same number of calories but no whey protein (24Trusted Source).
You may add a satiating protein boost to your shakes and smoothies by using a variety of different protein powders, such as whey, pea, or hemp protein powder. These powders may also help you lose weight.
8. Vegetable Juice
Drinking veggie juice may have the opposite impact of drinking fruit juice (25Trusted Source), despite the fact that drinking fruit juice has been connected to weight increase.
Adults who participated in a trial where they followed a low-calorie diet and drank 16 ounces of low-sodium vegetable juice lost much more weight than those who did not participate in the study.
In addition, the group that consumed vegetable juice greatly increased the number of vegetables they ate and dramatically lowered the number of carbohydrates they consumed, which are both aspects that are helpful for weight reduction (26Trustworthy Source).
Because the process of juicing removes a significant quantity of fiber, it is preferable for one’s health to consume vegetables in their full form whenever this option is available.
On the other hand, increasing the amount of vegetables you eat by drinking a vegetable juice that is low in calories will help you do both and may even assist you in losing weight.
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