10 best and worst drinks for weight loss: What's in your cup matters more than you think
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Some help you stay full, burn more fat, and keep cravings under control. Others? They sneak in sugar, bloat you up, and throw your body off balance.
Let's break it down—the drinks that help you lose weight, and the ones that totally don't.
The best drinks for weight loss
1. Plain water
No hype, just facts. Water is the OG fat-fighting drink. It helps your body function better, keeps you full between meals, and may even help you eat less if you drink it before a meal. Bonus points: zero calories.
2. Green tea
Full of antioxidants (like catechins) that kickstart fat burning, especially around your belly. Have 2–3 cups a day, preferably before your workout. And hey—skip the sugar.
3. Black coffee (hold the sugar)
Coffee gives your metabolism a boost and helps you push harder during workouts. But don't ruin it with syrup, sugar, or cream. Straight-up black is the way to go if you want the benefits without the belly.
4. Jeera water (cumin water)
A total gut hero. Soak a teaspoon of cumin seeds overnight and drink the water first thing in the morning.
It helps digestion, reduces bloating, and may gently push your weight down.
5. Lemon water (unsweetened)
A squeeze of lemon in warm or cold water is refreshing, hydrating, and adds a little vitamin C. No need for honey or sugar—plain is best for weight loss.
6. Homemade veggie juice
Throw in some cucumber, carrot, celery, or spinach and blend it up. Homemade veggie juice is low-cal, high-nutrient, and keeps you full without sugar overload. Just avoid store-bought ones—they're often sugar traps.
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7. Buttermilk (chaas)
Cooling, probiotic-rich, and great for digestion. Add a pinch of salt, roasted cumin, or even mint. Just make sure it's not the creamy or sweetened version from restaurants.
8. Apple cider vinegar + water
Dilute a teaspoon of ACV in a glass of water and drink it before meals. It might help with cravings and blood sugar control. Just don't go overboard—your stomach and teeth won't thank you.
9. Herbal teas
Chamomile, ginger, peppermint—these caffeine-free teas help with bloating, calm your gut, and don't mess with your hunger hormones.
Plus, they're totally calorie-free.
10. Unsweetened protein shakes
A clean protein shake (with water or low-fat milk) can keep you full longer and help maintain muscle while you lose fat. Just check your protein powder for sneaky sugars.
The worst drinks for weight loss
1. Soft drinks (regular or diet)
Sugar bombs in a can. One regular cola = over 30 grams of sugar. And diet sodas? They might have zero calories, but those artificial sweeteners can mess with your appetite and gut health.
2. Packaged fruit juices
Even the '100% natural' ones are often loaded with sugar and stripped of fiber.
Want orange juice? Eat an orange instead. You'll feel fuller, and it won't spike your sugar levels.
3. Alcohol (especially cocktails)
Alcohol slows down fat burning—and cocktails come with sugar-loaded mixers. A mojito or margarita might taste amazing, but it's like drinking your dessert.
4. Energy drinks
They promise energy but bring sugar, fake caffeine, and a crash waiting to happen. Also? They mess with sleep, which is terrible for weight loss.
5. Sweet cold coffees & frappes
They're basically desserts in disguise.
That fancy frappe with whipped cream and caramel drizzle? Could easily be 400+ calories.
6. Milkshakes
Full-fat milk, ice cream, syrup... and there goes your calorie budget. Even the "healthy" ones with nut butter and honey can weigh you down.
7. Bottled iced teas
Most of them have just as much sugar as sodas. Even the ones with 'green tea' on the label. Always check the back before you sip.
8. Sweetened lassi
Flavored lassis (like mango or rose) are delicious but packed with sugar.
Stick to plain or mildly spiced masala lassi if you're watching your weight.
9. Flavoured water and diet sodas
These might seem harmless, but artificial sweeteners can actually increase cravings and confuse your body's natural hunger signals. Not worth the gamble.
10. Store-bought smoothies
Smoothies seem healthy, but café versions are often huge and full of sugar, yogurt, honey, nut butters, and multiple servings of fruit. Tasty, sure—but they can be 600+ calories without you even noticing.
Drinks can quietly sneak extra calories into your day, often without making you feel full or satisfied. That 'healthy-looking' juice or smoothie? It might be the reason your progress has stalled.
So if you're serious about dropping weight, start paying attention to your cup. Choose water, herbal teas, and simple homemade drinks that hydrate and nourish. Ditch anything fizzy, sugary, or too good to be true in a bottle.
Because your weight loss journey doesn't just live on your plate—it starts with what's in your glass.
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