Here’s a list of some of the best drinks to help you stay on track with your diet.
Water
Energy: 0 kcal
Protein: 0 g
Total lipid (fat): 0 g
Carbohydrate: 0 g
Total sugars: 0 g
Sodium: approximately 9.5mg per cup depending on the source
Water is the gold standard for dieting and overall health. It is an excellent source of hydration and may contain minerals such as calcium, fluoride, iron, potassium, or sodium, depending on its source and whether it is filtered or distilled.
We can sometimes mistake thirst for hunger, so having a glass of water can prevent unnecessary snacking. Drinking also helps regulate body temperate, lubricate joints, transport nutrients, and flush toxins from the body.
Tip: you can add ice and slices of lemon, cucumber, or mint to make your water more flavourful and refreshing!
Tea
Energy: 2 kcal
Protein: 0 g
Total lipid (fat): 0 g
Carbohydrate: 1 g
Total sugars: 0 g
Sodium: approximately 7mg per cup of tea brewed with water
Tea is a popular choice among those trying to lose weight, and for good reason. It is rich in antioxidants, provides a gentle caffeine boost without the jittery effects of coffee, and has also been shown to enhance fat burning.
Tip: Drink green tea throughout the day, either hot or cold, and you can add sweetener instead of sugar to keep it a low calorie option.
Black coffee
Energy: 2 kcal
Protein: 0 g
Total lipid (fat): 0 g
Carbohydrate: 1 g
Total sugars: 0 g
Sodium: 5 mg per cup
Coffee, when consumed without cream or sugar, is virtually calorie-free and offers a metabolism-boosting effect due to its caffeine content. Drinking coffee before workouts can enhance performance and help you burn more fat. Just be cautious with the amount you consume to avoid caffeine dependency or jitters.
Tip: Stick to black coffee or add a dash of cinnamon for a flavourful, zero-calorie upgrade. Black coffee can be a great pre workout and can be a natural appetite suppressant when dieting.
Sparkling water
Energy: 0 kcal
Protein: 0 g
Total lipid (fat): 0 g
Carbohydrate: 0 g
Total sugars: 0 g
Sodium: 31 mg per cup
Potassium: 3m g per cup
A bubbly alternative to water that might make you feel fuller than plain water, helping you eat fewer calories and lose weight. Also, if you swap sugary drinks like sodas and fruit juices for sparkling water, you’ll reduce your sugar and calorie intake further. It may even enhance digestion by improving swallowing ability and reducing constipation.
Tip: Add a splash of fresh fruit juice or some fruit slices for natural flavour.
Protein Shake
Energy: approximately 115 kcal in 1 scoop whey protein powder with water
Protein: 25 g
Total lipid (fat): 0.5 g
Carbohydrate: 2 g
Total sugars: 0 g
Sodium: 50mg
Potassium:160 mg
Calcium:150 mg
When you’re on the go or in need of a quick, filling snack, a low-calorie protein shake can be a lifesaver. Protein shakes help you feel full for longer, reducing the chances of overeating later in the day.
Tip: Blend your protein powder with water and ice for a great post workout recovery drink.
Avoid Added Sugars
When it comes to dieting, the beverages you choose can significantly impact your progress. By opting for low-calorie drinks like water, green tea, black coffee, and protein shakes, you can stay hydrated and support your weight-loss goals without feeling deprived. Remember, moderation is key—keep an eye on added sugars and unnecessary calories, and always listen to your body’s needs.
