What’s the best way to cut up to 500 cal. a day? Here’s a list of the worst beverages for your body, wellness, and body weight, and what drinks are good to reduce calorie consumption and lose fat.
Juice Drinks
Labels like “juice drink” or “juice cocktail” may be used to describe a colored sugar water. Look for 100% juice instead…nothing else.
Whipped Coffee Drinks
A large cup of icy Joe made with 2% or whole milk contains nearly 800 cal. and 1/3 of the recommended daily intake of saturated fat.
Flavored Water
Flavored and infused waters have too much sugar. Check the label and if you notice anything more than natural flavors and water, do not buy it. SmartWater may be a good alternative.
Diet Soda
Although diet soda may be calorie free, it lacks in nutritional value. A diet soda a day may be acceptable, but if you are drinking 5 or 6 cans, they may harm your body [1].
Sports Drinks
Many sports drinks contain a combination of artificial sweeteners and various “unpronounceable” additives….I would stay away from them.
Hard Liquor
Research showed that alcohol in moderation (e.g. 1 or 2 glasses of red wine a day) may protect the cardio-circulatory system [2] . Alcohol abuse may put you at risk of obesity and other health problems. In a recent study from the American Cancer Society [3], researchers found that people who drank alcohol heavily have a 36% higher risk of cancer death than those who drank in moderation (or not at all).
Lemonade
Most store bought lemonades have 100 cal. per cup and the equivalent of 6 teaspoons of sugar….You are essentially drinking liquid candy.
Soft Drinks
Researches have linked soft drinks consumption to obesity [4]. You may consider a can of soda as an occasional treat, the same way you would with a candy bar.
Energy Drinks
Most “energy drinks” have too much caffeine and sugar that will give you a short-term burst of energy. Green tea or snacking with a handful of walnuts may be a better brain booster than energy drinks.
A Good Idea: The Green Tea Lemon Water “a la” Mediterranean:
This is a quick & easy breakfast drink and you can carry it with you during the day. Plus, if you drink it in the early morning on an empty stomach, you may speed up your metabolism!
Ingredients:
- 1 cup boiling water
- 1 green tea bag
- 1 cinnamon stick
- ½- 1 tbsp raw honey
- Juice of ½ lemon
- pinch of cayenne
Directions:
- Put cinnamon and tea in boiling water for 5-10 min,
- Stir in lemon juice, raw honey, and cayenne
- Enjoy!
References:
[1] Nettleton, Jennifer A., et al. “Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA).” Diabetes Care 32.4 (2009): 688-694.
[2] Collins, Michael A., et al. “Alcohol in moderation, cardioprotection, and neuroprotection: epidemiological considerations and mechanistic studies.” Alcoholism: Clinical and Experimental Research 33.2 (2008): 206-219.
[3] American Cancer Society Study Links Heavy Alcohol Use to Pancreatic Cancer http://sacancernews.org/2011/03/american-cancer-society-study-links-heavy-alcohol-use-to-pancreatic-cancer/
[4] Vartanian, Lenny R., Marlene B. Schwartz, and Kelly D. Brownell. “Effects of soft drink consumption on nutrition and health: a systematic review and meta-analysis.” Journal Information 97.4 (2007).
