While there is no research to support that drinking smoothies can help you lose weight, there is no denying that a smoothie is one way to introduce healthier foods to your diet. This way you get some taste variation without all of the carbs and calories these add-ins provide,” she adds. “A better option would be to take a low-carb, pre-made protein shake or powder and add ½ cup fruit and a few tablespoons of low-carb yogurt or powdered peanut butter. Smoothies are great for refueling athletes, but may not be the best option for the average person, says Audra Wilson, MS, RD, a bariatric dietitian at Northwestern Medicine Delnor Hospital.
#Weight loss at home drinks full#
“You should also remember they will not keep you as full as solid food would, so be careful not to overdo fruits and sugars.”īerkow suggests using her formula to create filling and balanced smoothies that have plenty of protein, fiber, unsaturated fat, vitamins, and minerals: Combine at least 20 grams of protein (from protein powder or plain 0 percent Greek yogurt), one or two fruit servings (e.g., bananas and berries), a handful of spinach or another green of choice, one serving of unsaturated fat (such as one to two level tablespoons of nut butter, ¼ avocado, or one tablespoon of chia seeds), and one cup of water or non-dairy milk/skim milk for liquid. “ Smoothies, when done right, are a great option for weight loss, but you have to make sure they are filling enough to be used as a meal or snack replacement,” explains Berkow. To make it fun, add any sliced fruit you have in the fridge. Aim for at least eight cups (64 ounces) a day, and even more if you’ve been super active or sweat a lot. Berkow recommends drinking a full glass of water before eating to properly gauge your appetite. You might actually be thirsty if you feel hungry. Plus, you've probably heard that it's easy to scramble hunger and thirst signals, and that's true. “The most effective type of study were the ones that had participants replace their caloric beverages with water,” notes Jesse Feder, RDN, a contributor to My Crohn's and Colitis Team. All of them found a significant weight reduction associated with increased water intake. Water is needed for metabolism, circulation, energy, digestion, and every function in your body," she explains.Ī 2019 systematic review looked at several studies that showed the effect water consumption had on weight loss. “Staying hydrated is also really key for weight loss-and of course health in general. Water is imperative for losing weight, according to Berkow. Marissa Meshulam, RD, specializes in helping patients with chronic diseases manage their conditions through nutrition.Īudra Wilson, RD, CSOWM, LDN, CSCS, is a clinical bariatric dietitian who has a master of science degree in applied exercise science and sports nutrition.Įh, a little boring right? Not so fast. Meet the experts: Gabbi Berkow, RD, CDN, CPT, is a nutritionist who specializes in weight loss and weight management, building muscle and losing fat), sports nutrition, and eating disorder treatment. Here are 12 RD-approved drinks that can also help you lose weight. Don’t worry-there are a variety of low-cal beverages packed with health benefits that you can easily add to your diet beginning today. In other words, not paying close attention to drinkable calories can easily and quickly lead to taking in more calories than you need. They won’t keep you full like meals filled with fiber-rich foods, so you'll feel hungry again sooner after and end up consuming more calories overall.
Another thing to note: Most beverages do not contain any fiber, which you know is a major satiation factor.
That’s why you want to watch out for artificial sweeteners. The added sugar can also cause your blood sugar to spike and fall, which can make you crave even more sugar. These drinks provide calories and sugar but no beneficial nutrients. “Weight loss ultimately comes down to burning more calories than you eat, so to maximize calories from food, we want to minimize our calories from drinks,” she explains. Some beverages can actually make you crave more food and lead to weight gain.įor example, alcohol and soda are really just “empty calories" and you probably want to avoid reaching for these when you're thirsty, says registered dietitian and certified personal trainer Gabbi Berkow, RD, CDN, CPT. ICYMI, what you drink, just like what you eat, has calories, and you’ll want to choose the best weight loss drinks to get to your goals. If you are trying to lose weight, you may be focusing on getting more movement in and rethinking your food and beverage intake.
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