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Best Milk To Drink To Lose Weight
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Health Benefits Of Milk
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Kefir is rich in probiotics, which studies show can help with weight loss. Photos by Stevica Mrdja / EyeEm/Getty
Although there is no magic drink for weight loss, some drinks keep you fuller for longer, which can prevent you from eating more calories throughout the day.
Warning: Avoid teas and detox drinks marketed as a quick fix for weight loss, says Anna Reisdorff, MS, registered dietitian for Wellness Verge. They don’t last long, but they can also contain potentially harmful ingredients.
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Water is a great option for weight loss. Not only is it calorie-free, but it fills you up so you don’t overeat, says Christine Gillespie, RD, a board-certified nutritionist at Alternative Care Health.
In fact, a 2019 review found that increased water intake was associated with an average loss of 5.15% of body weight. So, for example, if you weigh 150 pounds, that would equate to about 7.7 pounds lost.
Aim to drink at least half your body weight in water each day, says Reisdorf. So, if you weigh 150 pounds, you should drink at least 75 liters of water each day, or about 2.2 liters.
Green tea contains catechins and caffeine — two compounds that can boost metabolism, says Gillespie. It also contains caffeine, which research shows can help burn fat and increase how many calories you burn at rest.
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In fact, a small 2005 study of overweight and moderately obese people found that a combination of green tea and 150 milligrams of caffeine for three months was associated with greater weight loss and fat loss, as well as a significant reduction in waist circumference. compared to placebo drinkers.
Like green tea, black tea is rich in antioxidants, especially polyphenols, which reduce the risk of obesity. For example, a 2018 review found that the polyphenols in tea reduce the amount of fat and sugar your body absorbs, thereby reducing your calorie intake and helping you lose weight.
In addition, a small 2014 study found that drinking three cups of black tea a day for three months reduced participants’ risk of weight gain and reduced their waist circumference by nearly 2 centimeters compared to a placebo group that consumed a caffeine-flavored beverage. content, but without polyphenols.
Through conversations with nutritionists, we gathered the best teas for weight loss and the best teas for day or night. Check out our favorites:
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“Probiotics have been shown to reduce weight and belly fat due to their role in insulin resistance, inflammation and fat storage,” says Erin Kenny, RD, CEO of Nutrition Rewired.
In fact, a small 2016 study found that overweight and obese women on a dairy-rich, low-calorie diet had significant reductions in weight, BMI, and waist circumference compared to those who drank two kefir drinks daily for eight weeks. He didn’t use it.
Quick Tip: If you don’t like the taste of kefir on its own, Kenny recommends adding it to a smoothie or using it in a homemade salad dressing.
Protein powders such as whey protein, soy protein, egg white protein, casein protein, and pea protein have all been shown to aid weight loss. That’s because the protein in a protein shake makes you feel fuller longer and takes more energy for your body to digest, so you can burn more calories.
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In fact, a 2014 review found that digesting protein can increase how many calories your body burns at rest by 15% to 30%, while carbohydrates and fat can increase it by 3% to 10%. This may help explain why high-protein foods burn more calories within a few hours of eating than other foods.
With the help of nutritionists and nutritionists, we tested the best natural powders and whey proteins as well as the best protein shakes to drink.
If you don’t like black coffee, consider adding a milk alternative like almond milk, which has fewer calories and saturated fat than regular milk cream. Daniel Jesus/Getty Images
Drinking coffee has been shown to reduce hunger and calorie intake throughout the day, but it also increases how many calories you burn at rest. For example, a small 2020 study showed that drinking four cups of coffee a day for 24 weeks reduced body fat by 4% in overweight adults.
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Important: Adding cream, half and half, or sugar increases the calorie content of coffee, which can cancel out the weight loss benefits. So, drink it black or with a low-calorie supplement like almond milk.
Acetic acid, the active ingredient in apple cider vinegar, boosts metabolism and suppresses appetite, according to Gillespie. Additionally, it can slow down the rate at which food passes through the stomach, making you feel fuller for longer.
In fact, a small 2009 study of obese Japanese adults found that consuming 2 tablespoons of vinegar in a drink daily resulted in an average weight loss of 3.7 pounds, a 0.9% reduction in body fat, and a 0.75 inch reduction from the waist. Over 12 weeks..
Try mixing 1 to 2 tablespoons of apple cider vinegar in 1 cup of water and drinking it daily, says Gillespie. This will protect your enamel from being damaged.
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Important: Check with your doctor before using apple cider vinegar if you have type 1 diabetes, as delaying bowel movements can worsen certain conditions, such as gastroparesis – a common and serious complication of diabetes.
While eating vegetables is always good because of their good fiber content, vegetable juices can still have a positive effect when it comes to weight loss.
For example, a small 2010 study found that people with metabolic syndrome who drank one or more servings of low-sodium vegetable juice on a calorie-restricted diet lost more weight over a 12-week period than those who didn’t. There were also participants. on restricted diets and calories.
Vegetable juice appears to decrease leptin. Leptin is a hormone released by fat cells associated with obesity when its levels are too high in the blood.
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Coconut water is a delicious low-calorie, low-carb addition to add to your beverage options. It is full of vitamins and minerals like vitamin C and manganese and is great for exercise. Thanks to electrolytes like potassium, sodium and magnesium, it’s a great way to keep you hydrated and feeling replenished.
In particular, potassium helps remove excess sodium from your body. It helps to lose water weight and can help with your weight loss goals. Just make sure you choose an option that doesn’t have added sugar or sodium.
If you’re looking for a sweet and sour drink, grape juice is a great option full of nutrients. Grapefruit has long been considered a weight loss staple, and for good reason. It adds powerful health benefits.
A small 2014 study concluded that rats on a high-fat diet gained 18% more weight after drinking grapefruit juice than those who drank water and ate the same. Although it’s unclear how this translates to humans, the positive results in mice provide insight into why grapes are often featured in weight loss diets.
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Nut milks include varieties such as almond and cashew milk. Compared to cow’s milk, almond milk is a low-calorie option that can help with weight loss. Swap it for milk in your cereal or coffee — or enjoy it by itself — and enjoy fewer calories.
Nut milk still contains important nutrients like calcium and is also fortified with other vitamins. These types of milks are also added with water, so they’ll help you stay extra hydrated, which is great for healthy weight loss. Be sure to use unsweetened versions to avoid extra sugar and calories.
Tart cherry juice packs a powerful punch of healthy nutrients and antioxidants. It’s also full of melatonin, a hormone that helps regulate our sleep-wake cycle.
Data from a small 2011 study showed that consumption of cherry juice increased melatonin, which was beneficial in improving sleep duration and quality in healthy men and women. Getting good sleep is a powerful method in its own right to support weight loss goals.
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Similarly, tart cherry juice has been shown to support exercise performance. According to a meta-analysis of 10 studies, tart cherry concentrate can improve exercise endurance, enabling you to work out longer and burn more calories.
Be aware of varieties that contain added sugar, though, and make sure you get tart cherries
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