FROM WEBMD
Skinny Sipping: Drink
Pounds Away
Many of us watch what we
eat but not what we drink when on a diet. That’s a mistake. The average
American gets a fifth of
daily calories from beverages. Choosing the right drinks can tweak your
metabolism, curb your appetite, and reduce your total calorie count. Which
drinks are spoilers and which are helpers on the path to weight
Spoiler: Soda
Every time you chug a
bottle of soda, you’re consuming hundreds of empty calories. Switching to diet
soft drinks is an obvious way to cut calories, but the research is mixed on
whether this switch results in weight loss. Some studies show a short-term benefit.
Others find diet soda drinkers gain weight. If your calorie intake exceeds what
you burn off, just switching to diet soda may not do the trick.
Helper: Water
Replacing carbonated soft
drinks with water will cut hundreds of calories per day, and the benefits don’t
stop there. Drinking two glasses of water before a meal may encourage the
stomach to feel full more quickly, so you don’t eat as much. In addition, new
research suggests drinking plenty of water may have a positive effect on your
metabolism.
Jury’s Out: Fruit Juice
Juice can have as many
calories as soda, but it has far more to offer in the way of nutrients. This
presents a dilemma -- you want the vitamins and antioxidants without all the
extra sugar. The safest bet: Look for 100% fruit juice. Steer clear of juice
drinks that have added sweeteners. Look for the percent of real juice, noted on
the nutritional label. You can also slash calories by drinking water with a
tiny bit of juice added.
Helper: Vegetable Juice
Vegetable juice is every
bit as nutritious as fruit juice with about half the calories but a lot more
sodium. One cup of tomato juice has 41 calories, compared to 122 calories for
orange juice. Choosing juice with pulp provides some fiber, too, which may help
control hunger.
Jury’s Out: Smoothies
Blend a banana,
strawberries, and blueberries into a frothy smoothie, and you’ve got a
delicious arsenal of disease-fighting vitamins and minerals. The homemade
variety is best when you’re counting calories, because you can control the
ingredients -- skim milk and fresh or frozen fruit are all you need. Restaurant
smoothies may contain ice cream, honey, or other sweeteners that boost the
calorie count sky-high.
Jury’s Out: Low-Fat Milk
Eating calcium-rich foods
may do a body good, and it may help you lose weight. Some recent studies
suggest that drinking higher amounts of milk or eating other dairy foods can
help with weight loss. For the best all-around benefits, stick to skim or
low-fat milk, yogurt, and cheese
Spoiler: Energy Drinks
Most sports and energy
drinks are calorie bombs like soda. They may have more added nutrients, but you
can find the same vitamins and minerals in low-calorie foods. People who are
serious about losing weight should stay hydrated with water rather than sports
drinks unless they need additional nutrients after excessive sweating and
exercise.
Helper: Black Coffee
When you need a shot of
caffeine, coffee is a better choice than soda or energy drinks. Black coffee is
calorie-free and rich in antioxidants. Studies have shown that consuming
moderate amounts of coffee (about 3 to 4 cups a day) may improve mood and concentration,
and reduce the risk of type 2 diabetes and several types of cancer
Spoiler: Fancy Coffee
Once you add heavy cream,
flavored syrups, and/or a snowcap of whipped cream, that innocent mug of black
coffee becomes a minefield of fat and sugar. Specialty coffees can contain up
to 570 calories per cup -- possibly more than an entire meal! If you don’t like
your coffee black, add a little skim milk and artificial sweetener to keep the
calorie count low.
Helper: Green Tea
Green tea is another
excellent choice when you’re looking for a little boost. Not only is it
calorie-free, some research suggests green tea extract may stimulate weight
loss. It's not clear exactly how it aids weight loss, though caffeine and
micronutrients called catechins may each play a role. The benefit appears to
last only a few hours, so it may help to drink green tea at least twice a day.
Spoiler: Coolers
Coolers may sound light
and airy, but they are heavy on calories. A 12-ounce cooler containing wine can
have 190 calories and 22 grams of carbs. The same size hard lemonade or bottled
alcoholic "ice" can have as much as 315 calories. Regular wine is not
exactly a diet drink, with 100 calories in a 5-ounce glass. A low-calorie
alternative is a wine spritzer: mix a dash of wine with some sparkling water.
Spoiler: Cocktails
A shot of hard liquor has
fewer calories than wine or wine coolers, but once you mix in soda or cream,
watch out… An 8-ounce white Russian made with light cream has 715 calories. A
less fattening option is to mix rum or vodka with diet soda.
Helper: Light Beer
OK, beer is not really
going to help you lose weight. But if you’re out with friends and want to share
a pitcher, light beer is the way to go. A 12 oz serving has about 100 calories,
compared to 150 calories for regular beer.
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