Swap out your caloric beverages with these straightforward alternatives
In a bid to improve health and lose weight, many of us turn to balanced diets, packed with fresh fruits, vegetables, lean meat, oily fish, whole grains, beans, and pulses. However, progress can stall unexpectedly, leaving us puzzled. A closer look at our drinks might reveal the culprits behind this plateau.
Hidden calories lurk in seemingly harmless beverages, often delivering hundreds of calories without providing fullness. These stealthy saboteurs can derail weight loss goals, leading to more cravings and fat gain.
Sweetened beverages such as soda, sweetened teas, and energy drinks are among the chief offenders. Containing empty calories, they spike blood sugar, directly contributing to weight gain. Packaged protein shakes, like Bolthouse Farms Protein Plus, despite protein claims, can contain up to 49 grams of sugar and about 400 calories per serving—comparable to a full meal in calories but less satiating.
"Healthy" or marketed low-calorie/sugar drinks may hide sugar or artificial sweeteners, contributing to cravings and fat gain without nutritional benefits. Flavored fruit juices or detox drinks with added sugars can pack calories quickly, even if they appear healthy otherwise.
However, all is not lost. Alternatives exist that can support gut health, provide antioxidants, and help maintain a calorie-controlled diet. Specially formulated detox beverages with natural ingredients like aloe, kale, pineapple, and aronia, each under 50 calories per serving, are recommended.
Cocktails, too, can be high in calories due to alcohol and mixers. To avoid these hidden calories, it's best to steer clear of cocktails like Pina Colada, White Russian, Long Island Iced Tea, and Mai Tai. Instead, opt for low-calorie, no-added-sugar drinks, or choose spirits with soda water and lime, light beers, and dry wines to reduce calorie intake from alcoholic drinks.
Mocktails can also be high in calories due to sugary mixers. A better choice would be soda water infused with fruits or herbs and calorie-free syrups. Store-bought iced tea can contain as much sugar as cola, so making homemade iced tea with lemon, peach, ginger, and honey or maple syrup can help control the amount of sugar.
Water, unsweetened herbal teas, or specially crafted low-calorie beverages are the best replacements for these hidden calorie sources. Rimas Geiga, a Registered Dietician, encourages people to scrutinize ingredients lists for unexpected additions in drinks.
Sports drinks are intended for use during physical activity, not casual consumption, and can be packed with hidden calories. Fizzy drinks and sugary beverages are among the worst offenders for weight gain and offer little to no nutritional value.
In summary, it's essential to be mindful of hidden calories in drinks, which often come from sugars or processing, offering little satiety but significant caloric intake that undermines weight loss goals. By replacing them with water, unsweetened herbal teas, or specially crafted low-calorie beverages, we can avoid these hidden calories and take a step closer to our weight loss goals.
- Besides watching our diets, it's crucial to be aware of the calories in beverages, as sweetened drinks, even some marketed as 'healthy', can contain hidden sugars or artificial sweeteners that contribute to cravings, fat gain, and hinder weight loss.
- Crafted with natural ingredients like aloe, kale, pineapple, and aronia, specially formulated detox beverages offer antioxidants and support gut health without adding unexpected calories, making them an excellent alternative to sugary drinks.
- To maintain a calorie-controlled diet, it's advisable to prioritize water, unsweetened herbal teas, or specially crafted low-calorie beverages over sports drinks, fizzy drinks, and sugary cocktails, which are often packed with hidden calories and offer little nutritional value.
