10 Weight Loss Drinks You Should Consume in the Morning

by Marixie Ann Obsioma, MT, undergrad MD on June 13, 2019
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Losing weight is never an easy task. Lasting weight loss results from lifestyle changes, which include both changing your diet and increasing your activity level. These new lifestyle habits will help you lose weight over the course of months or years, which is both sustainable and healthy for your body.

But if you are looking to lose 4-5 kilograms in 2-3 weeks, which sounds unrealistic for most people, then you have come to the right page! Low calorie and non-sweet morning drinks that can help you lose weight faster and keep you hydrated.

The best is that these drinks are very easy to prepare at home! So, let’s jump right in to know 10 of them!

1. Green Tea

Green tea is always associated with health, and for great reasons. It is not just packed with beneficial antioxidants and other nutrients, it is also one of the best drinks for weight loss. Drinking green tea has shown to decrease body weight and fat in many studies. One review found that people who consumed concentrated green tea for 12 weeks lost an average of 0.2 to 3.5 kilograms more as compared to those who did not have the tea (1). This benefit is linked to preparations that contain high levels of catechins, which are antioxidants that can help boost metabolism and increase fat burning (2).

Matcha, a very popular type of green tea contains greater amounts of catechins as compared to loose leaf green tea. It is a perfect choice for weight loss (3). Another study found that women who had 3 grams of matcha daily experienced better fat burning during exercise (4).

Green tea also contains caffeine, which may help promote weight loss by increasing energy levels and enhancing performance during physical activities (5, 6). Green tea also helped reduce blood pressure and decreased the risk of heart diseases, certain cancers, and diabetes (7).

Prepare your green tea by boiling a cup of water. Add green tea leaves or powder and let it soak for 5 or more minutes. Strain and pour the water into a cup. Stir before drinking.

2. Black Tea

Same as green tea, black tea also contains compounds that may help in weight loss. Black tea was more exposed to air through the process of oxidation as compared to other tea types, yielding a stronger flavor and darker color. Black tea is rich in polyphenols, which are powerful antioxidants and are helpful in reducing body weight.

Researches have shown that the polyphenols in black tea promote weight loss by decreasing calorie intake, promoting fat breakdown and enhancing the growth of good bacteria in the gut (8, 9).

One study in more than 100 people demonstrated that those who took cups of black tea every day for 3 months lost more weight and had greater reductions in their waistline (8). Another study in 2,734 women found that those who had higher intakes of flavonoid-rich foods and drinks like black tea had a lower body and belly fat (10).

3. Coffee

Coffee is a favorite morning drink by many to boost energy and mood. This is because of its caffeine content, a stimulant. Coffee increases metabolism, helping people lose weight. A study involving 33 overweight adults revealed that coffee drinkers containing 6 mg of caffeine per kilogram of body weight consumed fewer calories as compared to those who had less or no caffeine (11).

Caffeine intake has also been shown to boost metabolism and speed up fat burning in several other studies (12, 13).

Another research in more than 2,600 participants revealed that those who were successful in maintaining weight loss over time took significantly more caffeinated drinks as compared to a control group (7).

Preparing your morning coffee will be a breeze! Just add your coffee powder in hot water then stir.

4. Ginger Tea

Everyone knows Ginger as a spice adding flavor to our favorite dishes and as an herbal remedy treating several health conditions like colds, nausea, and arthritis (14). But did you know that it is a powerful weight loss tool too? Both animal and human studies have shown that Ginger roots can help you slim down.

Rats fed with a high-fat diet supplemented with 5% ginger powder for 4 weeks showed significant weight reductions and improvements in good cholesterol levels as compared to those had no ginger (15). Although this research used concentrated ginger powder, a study in humans found that ginger tea can decrease appetite and increase calorie expenditure.

A study in overweight men revealed that drinking tea with 2 grams of ginger powder can increase feelings of fullness and decrease hunger. Also, the study showed that ginger tea can increase the thermic effect of food by 43 calories (16). Although the number is not that impressive, this suggests that ginger, when combined with its satiating properties, can be an effective way to enhance weight loss.

To prepare a good cup of tea, chop the ginger and toss it in a blender. Add cold or warm water and spin. Pour out the blended ginger water into a glass and you are ready to go!

5. Apple Cider Vinegar

Apple cider vinegar has acetic acid that may help stimulate weight loss by suppressing appetite, improving metabolism, burning fat, and decreasing insulin levels (17, 18).

Animal studies demonstrated that acetic acid can prevent weight gain and lessen fat accumulation in the belly area and liver (18). Though research is limited, there is some evidence suggesting that vinegar is also effective in promoting weight loss in humans.

In more than 140 obese adults, drinking beverages containing 30 ml of vinegar daily has resulted in significant reductions in waist circumference, belly fat, and body weight (19). Apple cider vinegar is also effective in delaying stomach emptying, which keeps you fuller for a longer period of time (20).

However, one possible downside of drinking apple cider vinegar is teeth erosion. Rinse your teeth with water (21).

This one is very easy to prepare! Get one glass of warm or hot water and add 2 tablespoons of apple cider vinegar. That’s it!

6. Pineapple Juice with Ceylon Cinnamon

Pineapple is rich in bromelain, a mixture of enzymes that can help boost digestion, reduce inflammation, and control blood clots (22).

Ceylon cinnamon can reduce appetite, lower blood glucose level, and improve lipid parameters (23).

Blend a cup of pineapple to create a juice and add cinnamon powder and water. Stir well.

7. Grape Juice

Grapes have anti-inflammatory, antimicrobial, anti-aging, antioxidant, and anticancer properties. It helps regulate blood glucose levels, which can indirectly aid in weight loss (24).

Spin grapes and water. You may add a pinch of black salt for flavoring. Stir well.

8. Lemon with Honey Juice

Lemon detox along with honey forms one of the best morning drinks for weight loss. Organic honey is excellent in reduces inflammation, preventing gut problems, and improving cardiovascular health. This, in turn, helps in weight loss (25).

Squeeze out the juice of a lemon and add some honey. Stir well before drinking.

9. Water and Coconut Water

Increasing your water intake is one of the easiest ways to improve overall health. It can keep you full in between meals. One study suggests that drinking water before meals can help you cut back on calories and lose weight. Overweight adults who drank 500 ml of water before meals, accompanied by a low-calorie diet lost approximately 44% more weight over 3 months as compared to the control group (26).

Drinking it cold increases resting energy expenditure, which is the number of calories you burn at rest. A study in more than 20 kids proved that resting energy expenditure can be increased by as much as 25% for 40 minutes after consuming 10 ml of cold water per kilogram of body weight (27).

Coconut water can also help in weight reduction as it is low in fat. It also works by suppressing one’s appetite and increasing satiety (28).

You may drink the raw, clear liquid directly after opening a fresh coconut. You can harvest more coconut water and store them in the fridge for weeks.

10. Vegetable Juice

In contrast to sweet fruit juices, drinking 16 ounces of low-sodium vegetable juice along with a low-calorie diet can help you slim down. Vegetable juice can also decrease carb intake, which is important for weight loss (29).

Prepare your mixture of vegetable juice by cutting all the ingredients into 1-2 inch chunks. Remove peels, if necessary. Add them in a juicer with some water.

Takeaway

Replacing high-calorie beverages with the drinks listed above is an effective way to cut calories and facilitate weight loss.

These healthy and easy to prepare drinks work by minimizing hunger, boosting metabolism, and increasing satiety. They are rich in antioxidants and other compounds that can benefit your overall health.

Try one of these 10 weight loss drinks and see the results within weeks!

References:

(1) //www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/
(2) //www.ncbi.nlm.nih.gov/pubmed/19597519
(3) //www.ncbi.nlm.nih.gov/pubmed/14518774
(4) //www.ncbi.nlm.nih.gov/pubmed/29345213
(5) //www.ncbi.nlm.nih.gov/pubmed/29527137
(6) //www.ncbi.nlm.nih.gov/pubmed/26554757
(7) //www.ncbi.nlm.nih.gov/pmc/articles/PMC3365247/
(8) //www.ncbi.nlm.nih.gov/pubmed/27941615
(9) //www.ncbi.nlm.nih.gov/pubmed/28965248
(10) //www.ncbi.nlm.nih.gov/pmc/articles/PMC5320412/
(11) //www.ncbi.nlm.nih.gov/pubmed/23671022
(12) //www.ncbi.nlm.nih.gov/pmc/articles/PMC4815210/
(13) //www.ncbi.nlm.nih.gov/pubmed/26189608
(14) //www.ncbi.nlm.nih.gov/books/NBK92775/
(15) //www.ncbi.nlm.nih.gov/pubmed/23329526
(16) //www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/
(17) //www.ncbi.nlm.nih.gov/pmc/articles/PMC5532206/
(18) //www.ncbi.nlm.nih.gov/pubmed/26176799
(19) //www.ncbi.nlm.nih.gov/pubmed/19661687
(20) //www.ncbi.nlm.nih.gov/pmc/articles/PMC2245945/
(21) //www.ncbi.nlm.nih.gov/pubmed/23373303
(22) //www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/
(23) //www.ncbi.nlm.nih.gov/pmc/articles/PMC3326760/
(24) //www.whfoods.com/genpage.php?tname=foodspice&dbid=40
(25) //www.ncbi.nlm.nih.gov/pmc/articles/PMC3758027/
(26) //www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/
(27) //www.ncbi.nlm.nih.gov/pubmed/21750519/
(28) //www.medindia.net/patients/lifestyleandwellness/coconut-water-health-benefits.htm
(29) //www.ncbi.nlm.nih.gov/pmc/articles/PMC2841082/


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