In 2022, every second adult in the Netherlands was overweight. So it’s not surprising that many people want to get rid of the flab on their ribs. Boot camps, gyms, healthy salads and fewer calories – we all know what it takes to get in shape. But one important part is often forgotten: Watch what you drink. These 11 healthy drinks can make weight loss easier.
1. water
It’s probably not surprising that water is number 1 on this list. Water is the healthiest drink you can have when trying to lose weight. Just drink a glass of water before a meal and you’ll soon find yourself feeling full faster. You often feel hungry when you’re really just thirsty. “The more water you drink, the more weight you lose,” claims nutritionist Ilana Muhlstein. However, how much water you should drink per day varies from person to person. Some need at least 1.5 to 2 liters per day, others need 3 liters. Also, drinking enough water not only helps you lose weight but is also very good for your skin.
2. Water with fruits
At some point you can no longer see plain water, so you can fall back on water with taste. You can simply add a few fresh fruits to the water or pour a shot of juice into the glass of water, such as cranberry, orange or grapefruit juice. This way, the “barren” water tastes a little sweeter, but it’s still one of the healthiest drinks for losing weight.
3. Green Tea
Green tea contains special antioxidants called catechins. These catechins are said to boost metabolism and get the body to burn more fat. An analysis of fourteen studies found that people who drank a lot of green tea lost about ten pounds more than those who didn’t.
4. Tart Cherry Juice
Poor sleep is often associated with obesity, weight gain and difficulty losing weight. One fruit that can help one get a peaceful slumber is the sour cherry. Eating tart cherries or drinking tart cherry juice can significantly improve sleep quality. This tasty, healthy fruit juice is naturally high in melatonin and tryptophan, which will help you fall asleep faster and sleep much deeper and longer. In an animal experiment, two groups of rats were fed the same high-fat diet. One group received freeze-dried tart cherry powder, the control group did not. In the rats given the tart cherries, abdominal fat and other signs of metabolic disease decreased by 9 percent.
5. Coffee
Good news for all coffee lovers: a cup of coffee can help you lose weight. As long as you don’t pour in a lot of milk and sugar, of course. A recent study shows that drinking four cups of coffee a day can reduce body fat by 4 percent. According to the researchers, caffeine has a positive effect on metabolism.
6. Psyllium fiber in water
Psyllium fiber is a type of soluble fiber found in the fiber supplement Metamucil. Psyllium absorbs moisture in the body and curbs appetite, making it easier to eat less.
7. Grapefruit Juice
If you’re in the mood for a sweet drink, fruit juice sounds like a good, healthy option. Unfortunately, that’s not entirely true, because while fruit juices sound healthy, they’re often huge sugar bombs—not good if you’re trying to shed a few pounds. If you still can’t say no to fruit juice, you can fall back on a small glass of grapefruit juice. In a 12-week study, one hundred obese men and women were divided into three groups. The first group ate half a grapefruit before each meal; the second group drank a glass of grapefruit juice before each meal, and the last group had no grapefruit at all. On average, the grapefruit eaters lost about 3 pounds and the grapefruit juice drinkers lost 3 pounds. The control group, which didn’t get any grapefruit, lost less than half a kilo over the 12 weeks.
8. Coconut water and watermelon water
Drinking something sweet during or after exercise is good for the body. Here, however, you should not pull a sports drink from the machine, but rather choose coconut or watermelon water. Both are low in sugar but help to keep the body hydrated after exercise. Watermelon is rich in L-citrulline, an amino acid that draws lactic acid out of muscles, thereby reducing muscle pain and fatigue. Would you like to make your own watermelon water? Blend 1200 grams of seedless ripe watermelon (diced) with 1 cup of cold water in a blender or food processor until smooth.
9. Organic plant-based protein shake
Protein is the building block of muscles and promotes the feeling of satiety. Both can help with weight loss, and when they’re low in calories, high-protein drinks can be an effective way to lose weight, especially when intended as a meal replacement or snack.
10. White Tea
When it comes to healthy tea, green tea is a real star. But white tea is also healthy and can promote the weight loss process. White tea contains a powerful, fat-burning combination of caffeine and the catechin EGCG, which test-tube studies have shown prevents the formation of new fat cells. Thus, white tea stimulates the metabolism, breaks down existing fat and uses it for energy, according to research.
11. Low calorie smoothie
Low-calorie smoothies with protein powder are a great way to counteract the feeling of hunger. It is best to make such smoothies yourself so that you know exactly what is in them. Just take a scoop of protein powder, some frozen berries, some (almond) milk and mix it all together.
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