Maintaining a healthy body weight is important to reduce the risk for health problems related to obesity, such as diabetes and heart disease. Calorie reduction is typically required for weight loss, so limiting or reducing high-calorie beverages is recommended. Reducing daily calorie intake by 500 to 1,000 calories per day can help achieve a one- to two-pound-per-week weight loss, as recommended by the American Dietetic Association.
Significance
Drinking plenty of low-calorie liquids during weight loss is important for several reasons. It helps prevent dehydration and can achieve a feeling of fullness without consuming as many calories. Some people mistake feeling thirsty for being hungry, which can negatively affect a weight loss program. Drinking water before a meal can help prevent binging and overeating.
Low-Calorie Drinks
Several healthy low-calorie beverages are available to help with weight loss. Water is typically the healthiest choice and is calorie-free. Other low-calorie or calorie-free choices include diet soda, unsweetened tea, coffee without added cream or sugar, skim milk, juice diluted with water and low-calorie beverages sweetened with artificial sweeteners instead of sugar.
Drinks to Avoid
High-calorie drinks containing large amounts of sugar can hinder weight loss. Alcoholic beverages, regular soda, fruit juice, energy drinks, sweetened iced tea and whole milk are examples of high-calorie drinks that can contribute extra calories.
Caffeine Concerns
Caffeine is a stimulant and diuretic commonly found in coffee and tea. According to Medline Plus, caffeine consumed in moderate amounts typically poses no health risks, but if consumed in excess can lead to nausea, anxiety, excessive urination, difficulty sleeping and a fast heart rate. Medline Plus also notes that moderate caffeine intake is about 24 oz. of coffee per day, while 80 oz. of coffee per day is considered excessive caffeine intake. Caffeine should be limited or avoided in children and pregnant women.
Artificial Sweetener Concerns
Artificial sweeteners are used in beverages such as diet soda and other low-calorie drinks. According to the Mayo Foundation for Medical Education and Research, artificial sweeteners aspartame, or NutraSweet; sucralose, or Splenda; saccharin; and Acesulfame K have all been approved for use by the Food and Drug Administration and are considered safe for the general population. An exception is aspartame, which is not safe for people with a disease called PKU. Pregnant women and children should consult a health care provider before consuming certain artificial sweeteners.
Recommendations
According to the U.S. Department of Agriculture Dietary Guidelines for Americans, an adequate fluid intake for most men and women ages 19 to 30 is approximately 3.7 liters for men and 2.7 liters for women. Individual fluid requirements will vary based on body size, body composition and activity level. To achieve weight loss, switching from high-calorie beverages to lower calorie choices is encouraged. This can be accomplished by switching from regular to diet soda, 2 percent to skim milk, sweetened to unsweetened tea, and regular juice to juice diluted with water, for example.
References
- American Dietetic Association: Adult Weight Management/Realistic Weight Goal Setting
- Medline Plus: Caffeine in the Diet
- Mayo Foundation for Medical Education and Research: Artificial sweeteners--A safe alternative to sugar?
- U.S. Department of Agriculture: Nutrition and Your Health--Dietary Guidelines for Americans
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