- Knowing what to eat and drink when trying to lose weight can be confusing.
- Drinks that you might think are “off-limits” can absolutely fit into a weight loss plan.
- Dairy milk, soy milk and 100% pomegranate juice are a few drinks that can fit into your plan.
Figuring out the best beverages for weight loss can be exhausting. With the evolving research and pseudo-science influencers sharing misinformation online, it’s challenging to determine what, if anything, aside from water, can be consumed in a meal plan when weight loss is the goal.
Unfortunately, thinking in absolutes can really derail your goals, especially if you’re someone who enjoys a cup of juice with breakfast or milk in their cereal. Here at EatingWell, we believe all foods—drinks included—can fit into a healthy, balanced diet. Here are five “bad” drinks that are fine to consume, whether you want to lose weight or not.
Cow’s Milk
Despite the headlines that have deemed milk as “bad” for weight loss, demonizing its (natural) sugar content as the culprit, research has found the opposite to be true. For example, one study suggests that drinking whole milk is associated with lower body weight, BMI and risk of obesity.
“Milk has a lot of benefits. The high-quality, bioavailable protein in milk, like leucine, stimulates muscle growth, which can optimize maintaining lean muscle mass,” says sports dietitian Sarah Koszyk, RDN. “When people are trying to lose weight, they want to focus on preserving and maintaining their lean muscle mass and, instead, burn the fat.”
If you’re looking for a quick protein fix, milk offers just that. A 1-cup serving of skim milk delivers 8 grams of protein for just 90 calories. Whether you enjoy it on its own for a quick and nutrient-rich snack, in a protein shake with fruit for an on-the-go meal, or in a bowl of cereal, there’s no shame in adding dairy milk into your meal plan.
Fortified Soy Milk
Soy foods, including soy milk, are a great addition to your weight-loss eating plan. One review found that studies suggest that eating plenty of protein can aid in weight loss, and this includes soy protein. The point being: Soy protein does not stand in the way of weight loss—and may even help.
Soy milk can also help you consume a healthier diet. “Including soy milk in your diet is a fabulous way to up your protein, fiber and vitamin and mineral intake to meet your nutrient needs while losing weight,” says Lauren Harris-Pincus, M.S., RDN.
For reference, a 1-cup serving of fortified, unsweetened soy milk contains 7 grams of protein and 80 calories. Plus, it also packs vitamin B12, a nutrient often lacking in plant-based diets.
Naturally Sweetened Coffee
Flavored coffee tends to get a bad rap. Even when the benefits of caffeine are highlighted for weight loss, the second a sweetener enters the picture, coffee gets canceled. But, that doesn’t have to be the case. “There are some coffee creamers that are high in ‘empty’ calories from sugars and saturated fats,” says Koszyk. “Coffee isn’t meant to be a high-caloric drink, but drinking black coffee doesn’t always appeal to everyone’s taste buds. Choosing the right coffee creamer that is low in sugar and saturated fat can offer satisfaction while still aligning with one’s weight-loss goals.”
With this in mind, it’s important to consider what will satisfy your taste buds while fitting into your weight-loss goals. That’s where naturally derived sweeteners, like monk fruit, or no-added-sugar coffee creamers come into play, says Koszyk. Or drizzle a little honey or maple syrup into your coffee for a truly natural sweet addition.
100% Pomegranate Juice
A juice made from 100% fruit juice, like 100% pomegranate juice, can be a wonderful way to add flavor and nutrients to plain water. “Sometimes we need a little extra incentive to increase our water intake,” says Harris-Pincus. You can add a splash of the sweet and slightly tart juice to water or seltzer to encourage drinking more H20 without added sugar, she says.
Pomegranate consumption has also been shown to be beneficial in reducing body weight, blood pressure, blood sugar and other markers of cardiovascular health. The fruit is rich in polyphenols, good-for-you antioxidant compounds that help rid your body of free radicals and help decrease inflammation. For a nice twist on iced tea, try our Hibiscus-Pomegranate Iced Tea.
Low-Calorie, Lower-Sugar Sodas
“Diet soda is a love-it or hate-it item for many,” says Harris-Pincus. However, switching from full-sugar soda to zero-calorie soda can significantly decrease the number of calories you consume in a day and assist with weight loss, she says. While it is probably safe in moderation, the downside is that diet soda doesn’t contain anything beneficial for your health, adds Harris-Pincus.
At EatingWell, we suggest first switching to diet soda if you typically drink regular, then, over time, phase soda out completely (other than on occasion). Swapping soda for sparkling water and infusing it with fruit and herbs, like we do with our Lemon, Cucumber & Mint Infused Water, can help you make the switch less painfully.
How Can Drinks Help with Weight Loss?
Staying well-hydrated may help keep your hunger at bay, while also simultaneously reducing the tendency to mindlessly munch. “Hydration is important because it helps us feel full and can reduce our hunger levels,” says Koszyk. Sometimes we think we are hungry, but in reality, we’re thirsty and dehydrated. “A refreshing drink can fill up the stomach while also sending a signal to the brain that you are full,” she explains.
Plus, when you provide your body with the right kind of fluids, you’ll also keep your gastrointestinal tract moving. And good digestive health is something that can lead to successful weight maintenance in the long term. Of course, most drinks beyond water contain calories, which does matter for weight loss.
Still, that doesn’t mean you have to avoid calorie-containing drinks—even when you’re aiming to lose weight. “The right drinks can minimize hunger and increase satiety. Focus on staying hydrated with drinks that work with your needs so you enjoy life while reaching your goals,” says Koszyk.
How to Know If a Drink Is Good for Weight Loss
Love a beverage not listed in the five above? Don’t worry! Here are a few tips Koszyk and Harris-Pincus use to evaluate if a drink can fit within someone’s weight-loss goals:
- Check the calorie content. Be mindful of how many calories the drink provides. Ideally, avoid drinking calories that are worth more than a regular meal. Make sure that a meal-substitute drink has a protein or fiber source so you feel full and satisfied after drinking it.
- Monitor the added sugar content. Added sugars come from sweet ingredients like honey, agave, syrups and sugar, and they add calories but don’t fill us up. The American Heart Association recommends limiting daily added sugar intake to 24 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men.
- Evaluate the total nutrition. Does the drink have more calories than you’d typically enjoy, but offer nutrients, like dietary fiber, protein and calcium? Then it may be a worthwhile addition to your day.
Healthy Drink Recipes for Weight Loss
Our Expert Take
Contrary to what you may have heard, you don’t have to just rely on water for your fluid intake if you’re on a weight-loss plan. You can include drinks, like cow’s milk, soy milk, 100% pomegranate juice and others you like. “Any weight-loss plan should be sustainable in the long term. It’s important to include foods and beverages that are enjoyable while allowing you to remain in a caloric deficit,” says Harris-Pincus.
Remember, nutrition and your individual needs are unique. Working with a registered dietitian one-on-one is the best way to tailor a meal plan that includes the drinks you love that work with your weight-loss goals.