6 Dietitian-Approved Drinks to Have Alongside Water

What you drink over the course of the day can help you stay aligned with your weight-loss goals. Choosing lower-calorie beverages may help you control calorie intake while still supporting healthy habits as you get older.

1. Green Tea

Green tea is a strong choice for weight loss because it has only 2.5 calories per cup, so it can stand in for more calorie-dense drinks such as soda.

It also contains beneficial compounds, including epigallocatechin gallate (EGCG), a polyphenol known for antioxidant and anti-inflammatory properties.

Green tea may further support metabolic health by helping lower fasting blood sugar and insulin levels, which makes it a helpful option for people with type 2 diabetes.

2. Black Coffee

Although specialty coffee drinks such as cappuccinos, frappes, and lattes can be packed with sugar and calories, plain black coffee is a better pick for anyone trying to lose weight.

Some studies suggest that moderate intake of caffeinated coffee is linked to lower total body fat and less visceral belly fat, the deeper fat associated with conditions such as heart disease and type 2 diabetes.

That may be because coffee contains chlorogenic acids (CGA) and caffeine, both of which may help support metabolism and encourage fat burning.

3. Black Tea

Research shows that people who regularly drink hot tea, including black tea, are less likely to have obesity. Like coffee, tea contains caffeine, which may help increase calorie burn and support weight loss.

If you want to keep black tea weight-loss friendly, drink it plain and avoid high-calorie additions such as heavy cream. If you prefer milk, lighter options such as 2% or skim milk can help keep the drink lower in calories.

4. Protein Shakes

Protein is an essential nutrient, and it plays an especially important role in weight loss. It helps increase fullness after meals and may reduce overall calorie intake, making it easier to maintain a calorie deficit.

Protein shakes, including those made with whey protein, may support weight loss by boosting satiety and helping preserve lean muscle mass during calorie restriction.

5. Protein Smoothies

Protein smoothies can also help with weight-loss efforts. Smoothies made with high-protein ingredients such as Greek yogurt or protein powder are usually more filling than fruit-only versions, which can make them a better choice for staying satisfied and managing calories.

Along with being more filling, protein smoothies can deliver nutrients from fruit, including vitamins, minerals, and fiber. Fiber also supports fullness, which may make it easier to stay in a calorie deficit.

For an even more satisfying smoothie, try high-fiber additions such as chia seeds, ground flaxseeds, and psyllium husk.

6. Unsweetened Herbal Teas

Unsweetened herbal teas, including hibiscus, peppermint, and chamomile, can serve as low-calorie swaps for sugary drinks such as soda, energy drinks, and sweetened juices.

These teas are naturally very low in calories and caffeine-free, so they can be enjoyed at any time of day or night.

They also contain protective plant compounds. Hibiscus tea, for example, provides vitamin C, carotenoids, and anthocyanins, which function as antioxidants and help protect cells from oxidative damage.

What Should You Look for in Drinks for Weight Loss?

When picking drinks for a weight-loss-friendly eating plan, it is best to choose options that are low in calories, low in added sugar, and supportive of satiety.

It is also helpful to choose beverages that support hydration and provide useful nutrients, such as vitamins and antioxidant compounds, to support overall health during your weight-loss journey.