If you are on a weight-loss diet, you might think you should avoid drinking beverages for fear of additional calories or water-weight gain. However, some drinks can help your weight-loss efforts by aiding in detoxification, providing vital nutrients or helping to raise your metabolic rate. Choosing healthy fat-burning drinks can help you burn fat without adding unnecessary calories to your meal plan.
Green Tea
Green tea is a top choice for dieters because it provides antioxidants and burns fat in multiple ways. Green tea contains a polyphenol called EGCG, an antioxidant that has been shown to increase thermogenesis -- a process that helps convert calories to heat rather than store them as fat. The caffeine in green tea works with EGCG to provide a greater metabolic boost. EGCG and other catechins in green tea also help to regulate blood sugar, slowing insulin spikes and fat storage after a meal. Adding two to five cups of hot or iced green tea to your day can help you burn fat without consuming extra calories
Coconut Water
One cup of coconut water contains about 50 calories and zero fat, and provides high amounts of essential nutrients. Coconut water is rich in electrolytes potassium, calcium, sodium and magnesium, making it ideal for rehydration after vigorous exercise. The electrolyte content of coconut water is strikingly similar to that of human blood, and coconut water was actually used for emergency blood transfusions during World War II. Coconut water also is low in sugar and has been used for centuries as a beverage that provides energy and increases metabolic rate. You can drink coconut water alone or add it to smoothies and fruit juice for an energy boost.
Low-Fat or Skim Milk
Milk products contain high levels of calcium, which studies suggest can prevent abdominal fat and boost the metabolism. According to the University of Southwestern Medical Center at Dallas, consuming 1,000 to1,200 milligrams of calcium per day may help prevent fat storage and can lead to a higher metabolic rate. Whole-food sources of calcium such as dairy have been proven to be more effective than supplements. Low-fat and skim milk provide the calcium you need to boost weight loss and protect bones without adding extra fat to your diet.
Water
One of the simplest ways to enhance weight loss is to drink plenty of water every day. A 2010 study published in the journal "Obesity" followed 48 obese men and women on low-calorie diets over the course of three months. Half the subjects drank 16 ounces of water prior to breakfast, lunch and dinner, while the other half followed the same diet without added water. Subjects who drank water before meals lost 4.5 pounds more than non-water drinkers over the course of three months. Water helps you feel full and helps flush fat and toxins out of cells. The Institute of Medicine suggests that women aim for 2.7 liters of water per day, while men should drink 3.7 liters daily.
References
- “Journal of Medical Food”; Green Tea Extract Thermogenesis-Induced Weight Loss by Epigallocatechin Gallate Inhibition of Catechol-O-Methyltranseferase; Shixian, Q., et al.; 2006
- The Colon Therapists Network; Green Tea Boosts Metabolic Weight Loss; O’Neill, Kathryn; 2011
- Nutrition Diva; Is Coconut Water Good for You?; April 12, 2010
- Fitday; How Drinking Pure Coconut Water Can Help You Shed Pounds; 2009
- The University of Texas Southwestern Medical Center at Dallas; Nutrition Tips Sheets: Calcium: It’s Not Just Bones Anymore!; October 23, 2003
- “CNN Health”; Trying to Lose Weight? Drink More Water; Mann, Denise; August 23, 2010
- The Medical Dictionary; Definition of Thermogenesis; 2011
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