When used alongside healthy lifestyle changes, certain beverages can help promote weight loss, and in this video I'm looking at five of the best choices.
1. Green Tea
Green tea is often associated with health and for good reason. Not only is it packed with beneficial antioxidants and other powerful nutrients, drinking green tea has been shown to decrease body weight and body fat in several studies. A review of 14 studies found that people who drink high concentration green tea for 12 weeks lost up to 7.7 pounds or three and a half kilos more than those who did not drink green tea. It should be noted that these benefits were related to green tea preparations with really high amounts of Catechins, which are a type of antioxidant and thought to perhaps boost metabolism and increase fat burning. Matcha is a type of green tea that contains a higher amount of Catechins than loose leaf green tea, which makes it a good choice for weight loss. One small study found that women who consume three grams of Matcha per day experienced greater fat burning during exercise compared to women who did not drink Matcha.
2. Coffee
Coffee is used by people around the world to boost mood and lift energy. Now, caffeine in particular has shown to increase metabolism and may promote fat burning. And that's why caffeine is the main and most common ingredient in any fat burning supplement that you find. This study in over 2,600 people found that those who were successful in maintaining weight loss over time drank significantly more caffeinated beverages than a control group. Now honestly, the fat burning effects of coffee are really small and they're temporary. Like drinking coffee is not going to be some miracle. You also need to have coffee as just black coffee, no milk, no sugar. That way you don't get any extra calories. I find the best of coffee is to have some 30 minutes before you start working out. Before you start doing some exercise, cause this helps you to do that little bit extra, and burn a few extra calories.
3. Black Tea
Now just like green tea, black tea has some compounds that can help somewhat with weight. Black tea is a type of tea that has undergone more oxidation, exposure to air, than other types of teas, resulting in the stronger flavor, and darker color. Now black tea is high in polyphenols, including a group of polyphenolic compounds called Flavonoids. Polyphenols are powerful antioxidants that may help reduce body weight. One study in over 2,500 women found that those with higher intakes of Flavonoid-rich foods and beverages like black tea had significantly lower body fat and belly fat than women who consumed less dietary Flavonoids. Again, this type of study, or an observational study, it doesn't prove that black tea causes weight loss directly, but we know it's very rich in antioxidants, and it also has quite a lot of caffeine, much like coffee does. So it can help in that way as well. Honestly though, if you have milk in your black tea, then the extra calories from the milk are gonna negate any of the benefits you would have seen from having the black tea. If you're gonna have black tea, have it black.
4. Protein Shakes
Beverages that are high in protein can help curb hunger, decrease appetite, promote feelings of fullness, which are of course very important if you're trying to lose weight. There are countless protein powders available to consumers that make preparing a quick healthy snack or meal really simple. That's the main point here. They are useful when replacing a meal or a snack you usually have, because one protein drink is typically gonna be fewer calories than what you're used to. A study in 90 overweight adults found that those who consumed 256 grams of whey protein daily for 23 weeks lost five pounds, or 2.3 kilos more fat than a control group who consumed no whey protein but the same number of calories. Whey, pea, and hemp protein are just a few of the varieties that you can use to add a satisfying boost of protein to your shakes and smoothies.
5. Water
Lastly, just remember that it's the act of replacing high sugar, high-calorie drinks like sodas and fruit juice, even with the drinks I've mentioned, replacing those with black coffee, or black tea, or green tea, or a protein shake. That is what's gonna help you cut calories and lose weight. Oh, and how could I forget water? Also, water is a really good choice, obviously.
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