A Guide To The Best Weight Loss Drinks, According To Experts (2024)

When it comes to weight loss, what you drink is just one piece of the puzzle, and there isn’t a single beverage that will help you magically shed pounds, says Alyssa Smolen, a registered dietitian in the New York City metropolitan area. However, that doesn’t mean beverages don’t have any impact on your waistline. In fact, certain beverages can affect your daily calorie intake, hunger levels and metabolism, all of which play a role in weight loss.

Furthermore, sipping on certain beverages might actually contribute to weight gain in the long run. For example, alcohol, sugar-sweetened beverages and coffee drinks loaded with sugars, syrups, MCT oil or whipped cream can all add extra calories to your diet, which could lead to weight gain over time, according to Dalia Beydoun, a registered dietitian based in Newport Beach, California who specializes in weight loss. Swapping these beverages for other weight loss-friendly options can help you reach your goals while also keeping you hydrated.

Several beverages can help promote weight loss while even providing some extra health perks. Here are a few of the best weight loss drinks, according to experts.

Water

“One of my best suggestions for someone looking to lose weight is to drink more water,” says Smolen, explaining that dehydration can lead to low energy levels and sluggishness, which might make you more likely to reach for high-calorie snacks or drinks that can derail your diet, such as soda.

The benefits of water for weight loss are well-studied. According to one 2019 review, water can directly affect hormones that influence hunger and appetite, helping you feel full. Drinking water before meals can also lead to decreased calorie consumption, which could contribute to weight loss^[1]Burls A, et al. Drinking Extra Water or Other Non‐Caloric Beverages for Promoting Weight Loss or Preventing Weight Gain. Cochrane Database Syst Rev. 2019;2019(3):CD012211. . What’s more, a 2023 review notes a link between water and an increased rate of metabolism, which means staying hydrated may help drive up the amount of calories that you burn each day, further supporting weight management^[2]Dazıroğlu MEÇ, et al. Water Consumption: Effect on Energy Expenditure and Body Weight Management. Curr Obes Rep. 2023;12(2):99-107. .

Protein Shakes

Protein is more satiating than fat or carbohydrates, notes Beydoun, and has a higher thermic effect, meaning that it burns more calories during digestion. Plus, adding more protein to your diet with protein shakes can help you feel full and make it easier to manage your portions, she says.

A 2021 review in Nutrients found that increased protein intake could lead to greater weight loss, even when calorie intake remains consistent^[3]Hansen TT, et al. Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein. Nutrients. 2021;13(9):3193. . Another recent review reports that consuming protein can suppress appetite and reduce levels of certain hormones that control hunger, including ghrelin^[4]Kohanmoo A, et al. Effect of Short- And Long-Term Protein Consumption on Appetite and Appetite-Regulating Gastrointestinal Hormones, a Systematic Review and Meta-Analysis of Randomized Controlled Trials. Physiol Behav. 2020;226:113123. .

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Green Tea

Swapping soda or juice with green tea can help cut calories and may contribute to weight loss, according to Smolen. Plus, she notes that it also counts toward your daily water intake and can help you stay hydrated.

Certain compounds found in green tea might support weight loss as well. According to one small 2016 study of 115 women with central obesity, taking a high-dose green tea extract for 12 weeks resulted in significant weight loss and decreased waist circumference compared to a placebo. Researchers note that this could be due to its ability to reduce the secretion of ghrelin, the hunger hormone^[5]Chen I-J, et al. Therapeutic Effect of High-Dose Green Tea Extract on Weight Reduction: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial. Clin Nutr. 2016;35(3):592-9. .

Coffee

Unsweetened coffee is a low-calorie beverage that can be enjoyed without adding extra sugar or calories to your daily diet, according to Beydoun. Black coffee is also a good source of caffeine, which may further support weight loss via its role in thermogenesis, which is the energy used to digest food. It might also help by decreasing calorie intake and increasing fat oxidation (or fat burning).

Not only that, but a cup or two of coffee each morning might even help you maintain your weight loss long-term. A 2016 study in the European Journal of Clinical Nutrition found that increased intake of coffee and other caffeinated beverages could be linked to more successful weight loss maintenance over time^[6]Icken D, et al. Caffeine Intake Is Related to Successful Weight Loss Maintenance. Eur J Clin Nutr. 2016;70(4):532-4. .

Kombucha

Smolen recommends sipping kombucha (a type of fermented tea) in place of soda if you’re looking to lose weight. “These drinks are fizzy and have a sweet taste without adding a ton of extra calories or sugar like other beverages,” she notes. What’s more, kombucha can be a tasty alternative to plain water and even boasts some gut-boosting benefits, says Smolen.

According to a 2023 review, drinking kombucha could ease inflammation, enhance liver detoxification and balance the bacteria in the gut. Not only that, but the review also notes that there is some evidence that kombucha could be beneficial for managing obesity and other related conditions while improving the composition of the gut microbiome^[7]de Campos Costa MA, et al. Effect of Kombucha Intake on the Gut Microbiota and Obesity-Related Comorbidities: A Systematic Review. Crit Rev Food Sci Nutr. 2023;63(19):3851-3866. .

Sparkling Water

“Sparkling water, without added sugars or calories, can be a satisfying alternative to sugary carbonated beverages,” says Beydoun. It’s also available in a variety of flavors, making it a good substitute for juice and other sweet drinks.

Research confirms that trading high-calorie drinks for sparkling water can help you reach your goals. In one small study on women with obesity who regularly drank diet beverages, replacing diet beverages with water led to increased weight loss, along with greater improvements in blood sugar levels and insulin resistance^[8]Madjd A, et al. Effects of Replacing Diet Beverages With Water on Weight Loss and Weight Maintenance: 18-Month Follow-Up, Randomized Clinical Trial. Int J Obes (Lond). 2018;42(4):835-840. . Another study found that replacing one sugar-sweetened beverage or beer each day with water was associated with a reduced risk of obesity and increased weight loss (when replacing beer) over a four-year period^[9]Fresán U, et al. Substitution Models of Water for Other Beverages, and the Incidence of Obesity and Weight Gain in the SUN Cohort. Nutrients. 2016;8(11):688. .

Though there are many buzzworthy “diet” and “detox” beverages available that claim to help you lose weight fast, they usually don’t live up to the hype, according to Beydoun.

“Detox and diet drinks marketed for weight loss are generally not recommended for sustainable weight management,” she says. “These products often lack scientific evidence to support their effectiveness and can be misleading.” In fact, while these drinks might lead to weight loss initially, this isn’t usually sustainable and doesn’t target fat loss, says Beydoun. Instead, they typically cause you to lose temporary water weight, which tends to return once you go back to your normal diet, says Smolen.

While Beydoun notes that you shouldn’t expect any beverages to lead to instant weight loss, making smart drink swaps in your diet might help. “Choosing beverages like water, sparkling water, unsweetened iced tea and unsweetened coffee can help you stay within your calorie goals and support your weight management efforts,” she says. However, she also notes that it’s equally important to focus on following a balanced, calorie-controlled diet to achieve long-lasting weight loss.