Beverages that can actually support weight loss: Dietitians debunk ‘healthy’ myths

When it comes to weight loss, drinks often get unfairly labeled as either “good” or “bad.” From skipping milk because of sugar to avoiding juice altogether, misinformation spreads quickly—especially online. But according to a report from EatingWell, dietitians say that cutting out certain beverages entirely may not only be unnecessary but could also derail sustainable weight-loss goals.

So, what should you sip on if you’re trying to shed a few pounds? Experts break down which drinks are misunderstood and how they can actually help your health journey.

Milk Isn’t the Enemy After All

For years, milk has been criticized because of its natural sugar content. Yet, research tells a different story. Studies have linked whole milk consumption to lower body weight and a reduced risk of obesity.
Sports dietitian Sarah Koszyk, RDN, explained- “Milk has a lot of benefits. The high-quality protein in milk, like leucine, stimulates muscle growth, which helps preserve lean muscle mass while burning fat.”

A cup of skim milk offers 8 grams of protein for only 90 calories, making it a nutrient-rich, filling choice—whether in cereal, a smoothie, or simply on its own.

Soy Milk: A Plant-Based Boost

Soy milk is another drink often questioned in weight-loss circles. But studies show soy protein supports weight control and even enhances nutrient intake. “Adding soy milk to your diet is a great way to increase protein, fiber, and vitamins while losing weight,” said Lauren Harris-Pincus, M.S., RDN. A cup of fortified, unsweetened soy milk delivers 7 grams of protein, just 80 calories, and essential nutrients like vitamin B12—especially helpful for those on plant-based diets.

Coffee With a Twist

Coffee lovers don’t have to stick to plain black brews forever. While sugary creamers can add empty calories, using naturally derived sweeteners or low-sugar creamers keeps coffee compatible with weight-loss goals.
Koszyk noted that satisfaction matters too: “Coffee isn’t meant to be high-caloric, but taste is important. Choosing the right creamer that is low in sugar and fat can still align with your goals.”

Adding monk fruit, a splash of honey, or a drizzle of maple syrup are small tweaks that bring balance without derailing progress.

Fruit Juice Can Have a Place

Juices like 100% pomegranate juice often get dismissed, but in moderation, they can be surprisingly beneficial. Packed with antioxidants called polyphenols, pomegranate juice supports heart health and may even aid in weight management.

Harris-Pincus suggested using it creatively: “Add a splash of pomegranate juice to water or seltzer to boost hydration without extra sugar.”

Hydration and Long-Term Success

Ultimately, hydration itself plays a major role in weight management. Dehydration is often mistaken for hunger, leading to unnecessary snacking. Koszyk emphasized:
“A refreshing drink can fill the stomach and send a signal to the brain that you’re full.”

The key, experts say, is balance. No single drink determines success, but incorporating nutrient-rich beverages can make weight loss sustainable.

Contrary to popular belief, water isn’t the only option for those looking to slim down. Milk, soy milk, coffee, and even fruit juice can all fit into a balanced plan. As Harris-Pincus told EatingWell: “Any weight-loss plan should be sustainable. It’s important to include foods and drinks that you enjoy while staying within your calorie goals.”