The Top 8 Beverages for Weight Loss

Several drinks, like green tea and water, can enhance metabolism and provide health benefits that support weight loss when combined with a healthy lifestyle.  

When paired with positive lifestyle changes, some beverages prove more effective than others in promoting weight loss.  

Green tea, coffee, and high-protein drinks have demonstrated the ability to boost metabolism, promote fullness, and reduce hunger, all contributing to weight loss.  

Here are eight highly recommended drinks to incorporate into your weight loss and overall health journey.

 

1.    Green Tea

Green tea is celebrated for its health benefits, and rightfully so. 

Rich in antioxidants and other valuable nutrients, green tea is among the most effective beverages for weight loss.  

Studies indicate that drinking green tea can lead to reduced body weight and body fat. One review of 14 studies discovered that individuals consuming high-concentration green tea for 12 weeks lost an average of 0.44 to 7.7 pounds (0.2 to 3.5 kg) more than those who didn't consume green tea.  

This benefit is attributed to green tea preparations containing significant amounts of catechins, antioxidants that enhance fat burning and metabolism. Matcha, a type of green tea with high catechin content, is particularly effective for weight loss.  

Moreover, green tea contains caffeine, which can boost energy levels and enhance exercise performance. People who regularly drink green tea often experience lower blood pressure and a reduced risk of conditions such as heart disease, certain cancers, and diabetes.

 

2.    Coffee

Coffee, a global favorite for its ability to boost energy and mood, owes its effectiveness to caffeine, a natural stimulant with potential weight loss benefits.

Coffee can lower calorie intake and elevate metabolism, facilitating weight loss. In one study of 33 overweight adults, those who consumed coffee with 6 mg of caffeine per kilogram of body weight consumed fewer total calories compared to those who consumed less caffeine or none at all.  

Research also suggests that caffeine intake can increase metabolism and promote fat burning. Coffee drinkers may find it easier to maintain weight loss over time. A study involving over 2,600 participants revealed that successful weight maintainers consumed more caffeinated beverages than a control group.

 

3.    Black Tea

Black tea shares weight loss-promoting compounds with green tea.

Black tea, which undergoes more oxidation, is rich in polyphenols, including flavonoids, powerful antioxidants linked to weight loss. These polyphenols reduce calorie intake, stimulate fat breakdown, and support friendly gut bacteria growth.  

One study involving 111 participants showed that those drinking three cups of black tea daily for three months lost more weight and experienced greater reductions in waist circumference compared to a control group. Another study of 2,734 women demonstrated that those with higher flavonoid intake, including black tea, had lower body and belly fat.

 

4.    Water

Increasing water intake is one of the simplest ways to enhance overall health and promote weight loss.

Drinking more water keeps you full between meals and can increase calorie burn. Research indicates that consuming water before meals can help reduce calorie intake and aid weight loss. A study with 48 overweight adults found that those who drank 500 ml (17 ounces) of water before meals while following a low-calorie diet lost 44% more weight over 12 weeks compared to those who didn't.  

Cold water can boost resting energy expenditure, increasing calorie burn while at rest. For instance, a study with 21 overweight children showed that resting energy expenditure rose by up to 25% for 40 minutes after consuming 10 ml of cold water per kilogram of body weight.

 

5.    Apple Cider Vinegar Drinks

Apple cider vinegar, containing acetic acid, may aid weight loss by reducing insulin levels, improving metabolism, suppressing appetite, and promoting fat burning.

Animal studies demonstrate that acetic acid can prevent weight gain and reduce belly and liver fat accumulation. Limited human research also suggests vinegar's effectiveness in weight loss. In one study with 144 obese adults, those consuming 2 tablespoons (30 ml) of vinegar daily experienced significant reductions in body weight, waist circumference, and belly fat.  

Apple cider vinegar delays stomach emptying, keeping you fuller for longer, potentially preventing overeating. However, it should be consumed sparingly and followed by rinsing with water to prevent teeth erosion due to its acidity.

 

6.    Ginger Tea

Ginger, a popular spice and herbal remedy, may support weight loss efforts.

Studies in rats showed that a high-fat diet supplemented with 5% ginger powder led to significant reductions in body weight and improved HDL ("good") cholesterol levels.  

In humans, ginger tea reduced appetite and increased calorie expenditure. A study involving 10 overweight men found that drinking 2 grams of ginger powder dissolved in hot water with breakfast led to increased fullness, decreased hunger, and an additional 43 calories burned in the digestion and absorption process.

 

7.    High-Protein Drinks

Beverages rich in protein can curb hunger, reduce appetite, and promote fullness—essential for weight loss.

Various protein powders are available, making it easy to prepare healthy snacks or meals. Protein boosts hunger-reducing hormones like GLP-1 while decreasing appetite-driven ghrelin.  

In a study with 90 overweight adults, those consuming 56 grams of whey protein daily for 23 weeks lost 5 pounds (2.3 kg) more fat than a control group, despite consuming the same calorie count.  

Whey, pea, and hemp protein powders offer a satisfying protein boost to shakes and smoothies that can aid weight loss.

 

8.    Vegetable Juice

While fruit juice is associated with weight gain, vegetable juice can have the opposite effect.

In one study, adults who drank 16 ounces of low-sodium vegetable juice while following a low-calorie diet lost significantly more weight than those who didn't. Additionally, the vegetable juice group increased vegetable consumption and reduced carb intake, both vital for weight loss.  

Whole vegetables are the healthiest choice due to their fiber content, but low-calorie vegetable juice can boost vegetable intake and potentially aid weight loss.

 

In Conclusion

Certain beverages, such as green tea, coffee, and ginger tea, can boost metabolism, reduce hunger, and increase satiety, facilitating weight loss. These drinks also contain valuable nutrients and antioxidants that promote overall health.  

Replacing high-calorie beverages like soda and fruit juice with the recommended drinks is a wise strategy to cut calories and achieve weight loss goals.