Most diet plans emphasize the importance of what you eat, but the beverages you consume can also have a significant impact on your weight loss efforts. Beverages are a hidden source of added sugars and calories, which can quickly add up. A study has shown that drinks account for 20% of the calories consumed by Americans.
The calories found in beverages are often referred to as "empty" calories since they are not as satiating as calories from food. This means that they can simply add to your daily caloric intake and derail your weight loss efforts, instead of filling you up.
To successfully lose weight in 2023, dietitians recommend limiting these eight beverages. Don't miss out on the #1 best drink for weight loss, according to a dietitian.
1) Fruit Juice
According to registered dietitian Melissa Altman-Traub, MS, RDN, LDN, while a glass of juice may count as a serving of fruit, it doesn't offer the same weight loss benefits as consuming fresh produce. "Fruit juices can provide beneficial nutrients like vitamin C and potassium, but the calories can add up quickly," she explains. To limit calorie intake, Altman-Traub recommends serving juice in a small glass or replacing it with water infused with a squeeze of fresh orange or lime.
2) Sweetened Coffee Drinks
While a venti Frappuccino may not be the best option for weight loss, that doesn't mean you need to give up on all of your favorite coffee drinks. Registered dietitian Jennifer Fiske, MS, RDN, LD, suggests doing a little research on the nutrition information for the drinks offered at your favorite coffee shop. With a few simple tweaks, you may be able to cut down on calories, fats, and sweeteners. "When working with clients, I'll look at the menu and suggest swapping out syrups, removing whipped cream, or finding a similar beverage that's lower in calories and sugar," Fiske says.
3) Energy Drinks
This article explains how energy drinks can negatively impact weight loss goals. According to registered dietitian Johna Burdeos, RD, energy drinks contain a high amount of calories and sugars that can derail weight loss efforts. In addition to this, energy drinks have been linked to various health problems like increased heart rate, blood pressure, anxiety, sleep disturbances, and gastrointestinal issues.
Burdeos also points out that a lack of sleep, which can be a side effect of consuming energy drinks, can cause disturbances in neurotransmitters that regulate appetite. This may lead to overeating and further interfere with weight loss efforts. To avoid these issues, Burdeos recommends limiting or avoiding energy drinks altogether and opting for healthier alternatives like water, herbal tea, or low-sugar coffee or tea drinks.
4) Hydration Supplement Drinks
In recent years, hydration supplements have become popular for their ability to maintain fluid balance in the body. However, they may not be the best choice for those looking to lose weight. "Hydration drinks can contain added sugars that provide unnecessary calories," says registered dietitian Amanda Liptak, RDN, CLT, CA, of Nutrient Rich Life. "These drinks are not meant for daily consumption. Instead of using hydration supplements, opt for adding freshly squeezed fruits, herbs, or non-caloric electrolyte replacements to your water for flavoring."
5) Soda
It's no secret that regular soda is loaded with added sugar. Numerous studies have linked soft drinks to weight gain and obesity. "The empty calories and sugar in soda won't satisfy your hunger," says Lisa Andrews, MEd, RD, LD, owner of Sound Bites Nutrition. Instead, try a flavorful and carbonated alternative like flavored sparkling water such as Waterloo or a low-sugar kombucha like Health-Ade.
6) Sweetened Tea
According to registered dietitian Jennifer Ryan-Furfari, RDN, tea is a healthy beverage due to its antioxidant content. However, many store-bought iced teas come sweetened with as much sugar as soda. Nevertheless, it's important to keep the anti-inflammatory properties of tea in your diet. "I usually recommend buying or making unsweetened tea and adding a small amount of a healthy sweetener like honey or maple syrup," Ryan-Furfari suggests. For an even healthier version, fresh lemon juice can be added in place of sugar.
7) Carb-Loaded Smoothies
To lose weight, not all smoothies are created equal. While they can be filled with nutritious ingredients like fruit, vegetables, and yogurt, they can also be high in calories, warns Lisa Andrews, MEd, RD, LD, owner of Sound Bites Nutrition. Furthermore, chewing can provide a sense of fullness to aid weight loss, which you miss out on when drinking smoothies.
To create a weight-loss-friendly smoothie, consider the ingredients you use. For example, unsweetened plant-based milks have fewer calories than cow's milk, while low-calorie bananas can add bulk instead of heavier options like nut butters and full-fat yogurt.
8) Beer, Wine, and Cocktails
Alcoholic beverages can quickly add up the calorie count. According to the CDC, the average American adult consumes almost 100 calories per day from alcoholic drinks. If you drink a beer or a glass of wine with dinner every night, the total calorie count can be even higher. For instance, a 12-ounce beer contains approximately 150 calories, while a 5-ounce glass of red wine comes with 125 calories.
For weight loss, Jennifer Fiske, a registered dietitian, recommends moderation with alcohol. She suggests measuring alcohol servings and swapping mixers for lower-calorie options. Fiske also advises her clients to opt for clear spirits as they contain fewer calories. To get started, check out these dietitian-approved alcoholic drinks that can aid in weight loss.