Best And Worst Drinks For Weight Loss

When trying to lose weight, what you drink can be as important as what you eat. While some beverages can aid in shedding pounds by boosting metabolism and reducing hunger, others can sabotage your efforts with hidden sugars and empty calories. Understanding which drinks to include in your diet and which to avoid can significantly affect your weight loss journey. In this blog, we will explore the best and worst drinks for weight loss, providing you with the knowledge to make smarter beverage choices.

How Can Drinks Help Lose Weight?

Drinks play a crucial role in weight loss by influencing metabolism, hydration, and hunger. Certain beverages, like water and green tea, can boost metabolism and promote fat burning. Hydrating drinks help maintain proper body functions and can prevent overeating by creating a sense of fullness. Moreover, protein-rich drinks can support muscle maintenance, which is essential for a healthy metabolism.

Conversely, drinks high in sugar and calories can lead to weight gain and hinder weight loss efforts. By making mindful choices about what you drink, you can enhance your weight loss strategy and improve overall health.

Research conducted by the National Institutes of Health shows that individuals who drank about two cups of water before meals lost more weight compared to those who only imagined their stomachs were full before eating. Specifically, those who drank water lost an average of 2.6 pounds more over a 12-week period than the control group.

Read More: Best Indian Diet Plan Chart for Weight Loss

Best Drinks For Weight Loss- Doctor Recommended

Best Drinks For Weight Loss

Incorporating the right beverages into your diet can accelerate your weight loss journey. Here are the best drinks that can help you shed pounds while providing essential nutrients and keeping you hydrated.


Water is the ultimate weight loss drink. It’s calorie-free, boosts metabolism, and helps control appetite. Drinking water before meals can increase feelings of fullness, reducing overall calorie intake. Johns Hopkins University says drinking more water leads to weight loss and other positive outcomes. Additionally, staying hydrated supports all bodily functions, including digestion and fat burning.

Ginger Tea:

Ginger tea is known for its digestive benefits and ability to reduce hunger. It can also boost metabolism and help burn fat. Drinking ginger tea regularly can enhance your weight loss efforts while providing a soothing, flavorful beverage. As per the meta-analysis of the NIH, ginger helps reduce body weight, fasting sugar levels and more.

Green Tea:

Green tea is rich in antioxidants and has been shown to increase fat-burning and improve metabolic rate. The catechins in green tea help break down excess fat, and its natural caffeine content provides an additional boost to your metabolism. Drinking green tea daily can support weight loss effectively.

Skim or Soy Milk:

Low-fat milk options like skim or soy milk are excellent for weight loss as they provide essential nutrients without the added calories and fats found in whole milk. They are rich in protein, which helps build and maintain muscle mass, essential for a healthy metabolism. According to the National Institutes of Health, soy milk can significantly help reduce waist size.

Ajwain Water:

Ajwain (carom seeds) water is a traditional remedy known for aiding digestion and boosting metabolism. It can help reduce bloating and improve fat burning. To make ajwain water, soak a teaspoon of carom seeds in water overnight and drink it on an empty stomach in the morning. WebMD says that boiling ajwain in hot water can help ease digestion and aid in weight loss.

Protein Shakes:

Protein shakes can be a convenient and nutritious meal replacement or snack option. They help maintain muscle mass, which is crucial for a high metabolic rate, and keep you feeling full longer. Choose low-sugar, high-protein options to maximise their weight loss benefits.

Vegetable Juice:

Vegetable juice, especially when made from fresh, low-calorie veggies like spinach, kale, and cucumber, can be a nutrient-dense, low-calorie drink. It provides essential vitamins and minerals while helping to keep you full and hydrated, supporting your weight loss efforts.

Read More: Best Indian Diet Plan Chart for Weight Loss

Worst Drinks For Weight Loss 

While some beverages can support your weight loss efforts, others can significantly hinder your progress. Here are the worst drinks to avoid if you’re aiming to shed pounds and maintain a healthy lifestyle.

Fruit Juice:

While fruit juice might seem healthy, it often contains high amounts of sugar and lacks the fiber found in whole fruits. These extra sugars can add up, leading to weight gain rather than loss. According to the Mayo Clinic, eating whole fruits is healthier than consuming fruit juice.

Alcoholic Beverages:

Alcoholic drinks are typically high in calories and can lower inhibitions, leading to poor food choices. They also interfere with metabolism and can hinder your body’s ability to burn fat effectively. Better Health Channel suggests that alcoholic beverages can stop your body from burning fat and can lead to cravings for greasy food.

Carbonated/Sugary Drinks:

Sodas and other sugary drinks are packed with empty calories and sugar, leading to weight gain. They provide no nutritional value and can spike blood sugar levels, increasing hunger and cravings. According to the NIH, consuming sugar-sweetened drinks can cause weight gain.

Sports Drinks:

Unless you are an athlete engaging in intense physical activity, sports drinks can be more harmful than helpful. They often contain high levels of sugar and calories, which can contribute to weight gain.


Lattes, especially those with added syrups and sweeteners, can be calorie-dense. The combination of milk, sugar, and flavourings can quickly turn a simple coffee into a high-calorie indulgence.


Although seemingly refreshing and healthy, lemonade is often loaded with sugar. These extra sugars can negate the potential benefits of lemon juice and contribute to weight gain.

Read More: Is Diabetes An Unexplained Reason For Weight Loss?


Choosing the right beverages can significantly impact your weight loss journey. Opt for drinks that support your metabolism and keep you hydrated, such as water, green tea, and vegetable juice. These beverages not only aid in weight loss but also provide essential nutrients and promote overall health. Conversely, avoiding high-sugar, high-calorie drinks like sodas, fruit juices, and alcoholic beverages is crucial to prevent weight gain and maintain a balanced diet. By making mindful beverage choices and staying hydrated, you can enhance your weight loss efforts, improve digestion, and support a healthier lifestyle. Remember, every sip counts towards your health goals.

Read More: Lose Your Weight to Reverse Diabetes

FAQ’s(Frequently Asked Questions)

What is the best drink to lose weight?

Water is the best drink for weight loss. It’s calorie-free, boosts metabolism, and helps control appetite by creating a sense of fullness. Drinking water before meals can reduce overall calorie intake, supporting weight loss efforts effectively.

What drink can burn belly fat?

Green tea is known to help burn belly fat. Rich in antioxidants and catechins, it boosts metabolism and enhances fat burning, particularly around the abdominal area. Drinking green tea regularly can contribute to a flatter stomach and overall weight loss.

Does lemon water burn fat?

Lemon water can aid in weight loss by promoting hydration and increasing feelings of fullness, which may help reduce overall calorie intake. However, it doesn’t directly burn fat. Its low-calorie content and refreshing taste make it a good alternative to sugary drinks.

Is rice good for weight loss?

Whole grains like brown rice can be good for weight loss due to their fiber content, which promotes satiety and aids digestion. However, portion control is essential, as rice is calorie-dense and overeating it can hinder weight loss efforts.

What drinks are bad for weight loss?

Drinks high in sugar and calories, such as sodas, fruit juices, alcoholic beverages, and sugary lattes, are bad for weight loss. These beverages provide empty calories, can spike blood sugar levels, and contribute to weight gain rather than helping with weight loss.

Last Updated on by Dr. Damanjit Duggal 


This site provides educational content; however, it is not a substitute for professional medical guidance. Readers should consult their healthcare professional for personalised guidance. We work hard to provide accurate and helpful information. Your well-being is important to us, and we value your feedback. To learn more, visit our editorial policy page for details on our content guidelines and the content creation process.

Leave a Reply


Doctor Led Clinically Proven Weight Loss Program

Book a Session