Losing weight isn’t a walk in the park. It is quite challenging and sometimes can be a nightmare. The process of shedding away pounds is gradual and obliges a combination of workouts with the right diet. While diet seems to imply what is on your plate, what is in your glass counts as well. So now, what is the best morning drink for weight loss?
When combined with healthy lifestyle changes, a morning detox drink for weight loss can promote the rate at which you shed pounds. It can also influence your health and energy levels for the day. Here is what you need to know about the best thing to drink in the morning for weight loss.
What To Drink In The Morning For Weight Loss?
According to Medical News Today, drinking the right beverage in the morning can go a long way in helping you control your appetite.
With a reduced appetite, you will consume fewer than usual calories for the day. If you are looking to add a fantastic beverage to your routine, here is what to drink first thing in the morning for weight loss.
1. Vegetable Juice
A vegetable drink is the best juice to drink in the morning for weight loss.
As you might know, fruit juices have been linked with weight gain. Drinking vegetable juice will give you the opposite effect (10).
In one study, subjects who drank about 16 ounces of low-sodium veggie juice while on a low-calorie diet lost a lot of weight compared with those who didn’t.
According to the findings, the vegetable juice group shed more pounds due to their vegetable consumption and reduced carb intake. These two factors are essential when it comes to weight loss (12).
For the best results, consume whole vegetables rather than juiced ones, since they have high amounts of fibers that are often lost during the juicing process.
Most importantly, a vegetable juice contains fewer calories and will increase your daily vegetable intake. This will lead to weight loss.
2. Ginger Tea
Ginger is a spice used to add flavor to a lot of dishes. It is also used as herbal medicine to treat conditions such as colds, arthritis, and nausea (11).
Human and animal research has shown this flavourful root to be beneficial when it comes to weight loss.
One study found out that rats fed with high-fat meals supplemented with ginger powder for around four weeks had noticeable body weight reductions. The rats also had a significant improvement in HDL cholesterol levels, compared to those that did not consume ginger.
Another study in humans found that taking 2 grams of ginger powder dissolved in hot water as breakfast could increase the feeling of fullness. This resulted in decreased hunger and consumption of fewer calories per day (13).
The study also showed that ginger tea could increase the thermic effects of food (number of calories burned during digestion and absorption of food substances) by around 43 calories.
Although 43 calories isn’t huge, taking ginger tea can enhance your weight loss through its satiating properties.
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3. Green Tea
Green tea is the best tea to drink in the morning for weight loss. For a good reason, this tea is associated with health by many scientists.
The drink is packed with antioxidants and other powerful nutrients that promote weight loss.
Taking green tea in the morning has been shown by various studies to decrease body fat and overall weight.
A review of 14 pieces of research found out that people who drink high concentrated green tea for around 12 weeks can lose 0.44 pounds to 7.7 pounds more than those who don’t drink the tea.
You should note that your green tea should have high amounts of antioxidants and catechins for you to lose weight. The two compounds increase your fat-burning capacity and metabolism (9).
One type of green tea that contains high amounts of antioxidants and catechins is Matcha. It is widely used for weight loss.
One matcha tea study found out that people who drink 3 grams of this type of tea per day burn a lot more fat during exercise than those who do not drink it.
Green tea also contains caffeine, a compound known to boost energy levels, improve exercise performance and promote weight loss (6).
4. Black Tea
Just like green tea, this type also contains substances that will promote weight loss.
During its manufacturing process, black tea undergoes more oxidation. It is exposed to air more than all the other types of tea. This results in a darker color and intense flavor.
Black tea contains high amounts of polyphenols. The drink also has a group of polyphonic substances known as flavonoids. Polyphenols have powerful antioxidant properties that will help you reduce your weight (14).
Scientists have shown that these black tea polyphenols can help you reduce your daily calorie intake, promote gut-friendly bacteria growth, and stimulate the breakdown of fats.
One study involving 111 subjects demonstrated how people who drank three cups of black tea every day for three months lost a lot more weight and reduced their waist circumference more than those in the control group.
5. Protein Drinks
Proteins are known to curb hunger, promote fullness and decrease appetite. These are essential factors if you are trying to lose weight.
Proteins do all these wonders by increasing hunger levels, reducing hormones such as GLP-1, and reducing ghrelin, a hormone responsible for appetite (1).
One study involving 90 overweight people found out that those who consumed 56g of proteins daily for 23 weeks lost about 2.3 kilograms of fat more than the control group who consumed no proteins.
Pea, hemp, and whey protein powders are some of the few varieties you can add to your drink, shakes, and smoothies to help you lose weight.
Read More: Are Protein Shakes Good For Weight Loss: Here’s Why They Really Are Worth All The Hype
6. Apple Cider Vinegar
Taking apple cider vinegar is another way you can boost your weight loss rate every morning.
The substance contains acetic acid, which is known to stimulate weight loss. It does so by decreasing your insulin levels, suppressing your appetite, burning fats, and improving your metabolism (2).
Research in animals has shown that acetic acid can prevent weight gain and decrease fat accumulation in the liver and belly.
One study involving 144 obese subjects demonstrated how taking a beverage containing two tablespoons of vinegar every day could result in weight loss, reduced waist circumference, and belly.
According to NCBI, apple cider vinegar helps slow stomach emptying. This can reduce over-eating and make you feel fuller for an extended period (7).
Drinking acidic things such as apple cider vinegar can erode your teeth. This is why you should consume it in a controlled manner.
Here is how to drink apple cider vinegar for weight loss morning:
- Add two tablespoons (30ml) into a beverage of your choice.
- You can alternately take the two tablespoons directly. However, be sure to rinse your teeth with a lot of water to prevent them from eroding.
- Do not take more than two tablespoons in a day.
7. Water
Drinking a lot of water is one of the simplest yet helpful ways to improve your health and lose a lot of weight.
Taking a few water glasses will keep you feel between your meals, reduce the number of calories you take and increase the energy you burn daily.
Scientists say that taking water before any meal can go a long way in helping you cut on calorie consumption and shed off some pounds.
One research involving 48 overweight subjects found out that those who drank two glasses (500ml) of water before meals lost 44% more weight in 12 weeks than those who didn’t drink water before eating (8).
Drinking cold water forces your body to burn a few calories to warm the liquid to body temperature. This will increase your rest energy expenditure and lead to weight loss.
One study involving 21 overweight kids found that resting energy could be increased by 25% for around 40 minutes after taking 10ml of cold water per kilogram of your body weight.
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8. Coffee
Coffee is the best morning drink for weight loss.
People around the world widely use the beverage to lift moods and boost energy levels.
Coffee contains caffeine. The substance acts as a body stimulant and is responsible for weight loss.
When you take the drink in the morning, it will reduce your overall calorie intake for the day and boost your metabolism. This will result in weight loss (4).
One research involving 33 overweight subjects found out that those who took a coffee drink containing 6 milligrams of caffeine per kilogram consumed fewer calories than those who drank less or no caffeine.
If you take the beverage every morning, you will have an easier time maintaining your weight loss over time.
A study containing 2,500 subjects concluded that maintaining weight loss over time can be achieved by drinking more caffeinated drinks such as coffee.
9. Lemon Water
All you need in your glass every morning is freshly squeezed lemon juice to lose weight.
Here is how to drink lemon juice in the morning for weight loss:
- Squeeze fresh lemons into a glass
- Mix them with some hot water
- Add a half teaspoon of chia seeds.
- Add honey to taste.
After stirring the ingredients, what you will drink is a high protein drink. It will help you keep your stomach full and improve your body immunity (3).
Keeping away hunger rescues you from binging on those fast foods and fatty meals sold in the streets.
10. Detox Water
Detox water is an excellent drink that has the capabilities of purifying your body and increasing metabolism. This quickly leads to weight loss when you adopt a healthy lifestyle.
To prepare detox water:
- Add hot water to your glass.
- Add sliced cucumbers to the glass.
- Squeeze a fresh lemon into the glass
- Add mint leaves and a slice of ginger.
- Leave it for about 10 minutes before consuming it (5).
Final Thought
Morning drinks for weight loss such as green tea and all the others listed above help boost metabolism, increase satiety, and minimize hunger. These factors are essential in weight loss.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- Appetite control and gastrointestinal hormonal behavior (CCK, GLP-1, PYY 1–36) following low doses of a whey protein-rich nutraceutic (2013, ncbi.nlm.nih.gov)
- Apple cider vinegar diet: Does it really work? (2018, health.harvard.edu)
- Benefits of drinking lemon water (2021, medicalnewstoday.com)
- Can you boost your metabolism? (2020, medlineplus.gov)
- Detox diets for toxin elimination and weight management: a critical review of the evidence (2015, pubmed.ncbi.nlm.nih.gov)
- Does green tea help weight loss? (2018, medicalnewstoday.com)
- Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study (2007, ncbi.nlm.nih.gov)
- Glass of water before each meal could help in weight reduction (2015, sciencedaily.com)
- Health Benefits of Green Tea (2013, webmd.com)
- Paradoxical Effects of Fruit on Obesity (2016, ncbi.nlm.nih.gov)
- The Amazing and Mighty Ginger (2011, ncbi.nlm.nih.gov)
- Weight loss in individuals with metabolic syndrome given DASH diet counseling when provided a low sodium vegetable juice: a randomized controlled trial (2010, ncbi.nlm.nih.gov)
- What are the best drinks for losing weight? (2019, medicalnewstoday.com)
- Why are polyphenols good for you? (2017, medicalnewstoday.com)
