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The 10 Best Weight Loss Drinks for Women

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By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer, The Fit Father Project & Fit Mother Project

weight loss drinks

Choosing the right weight loss drinks can significantly enhance weight and fat loss in women. But what makes a good weight loss drink?

Studies show that drinking soda and other sugar-sweetened beverages is associated with higher body weight and body mass index (BMI) in children and adults.

So skip the soda! Use weight loss drinks in place of higher-calorie beverages and watch the excess weight melt off!

What Makes a Good Weight Loss Drink?

First and foremost, drink as much WATER as you can during your weight loss journey.

Besides water, you can try these weight loss drinks:

  • Calorie-free drinks
  • Lower calorie drinks containing fewer than 80 calories per serving
  • Protein drinks
  • Fiber-rich drinks
  • Caffeinated drinks

Calorie-free drinks can be a good option as they keep you full without the calories.

But steer clear of calorie-free diet drinks (like diet soda) containing artificial sweeteners, such as saccharin, sucralose, aspartame, acesulfame potassium, and neotame.

Studies show that artificial sweeteners are associated with higher calorie intake and weight gain because they alter your microbiome, decrease satiety, and change your glucose metabolism.

Artificial sweeteners are calorie-free but they still taste sweet and can induce sugar and other junk food cravings.

Protein and fiber are essential nutrients that increase satiety, or feelings of fullness.

Studies show that protein helps maintain lean body mass, keep your metabolism high, and prevent unwanted weight gain and obesity.

Be sure to choose protein drinks without added sugar.

Beverages containing caffeine, as long as they are low in calories, also make an excellent addition to weight loss meal plans for women.

Caffeine boosts energy and metabolism, helping you burn more calories throughout the day.

In fact, studies show that increasing caffeine is associated with reductions in body mass index, weight, and body fat.

The Best Weight Loss Drinks for Women

Try the following weight loss drinks as part of a healthy eating plan to reduce body fat, drop excess weight, and maintain your new slim figure for life.

1. Water

Water is one of the best weight loss drinks you can choose.

While water is calorie-free, it still helps you feel full and eat fewer calories during meals.

A study published in the Journal of Clinical & Diagnostic Research found that increasing water intake boosts metabolism and is associated with a lower body mass index, body weight, and body fat in overweight adults.

Subjects who completed the study consumed 2 cups of water 30 minutes before breakfast, lunch, and dinner.

Try this same strategy during your women's weight loss program. Increase your water intake above what you’re currently drinking, and aim for at least 12 cups of total fluids daily.

Drink water with ice or add fruit chunks, a tiny bit of fruit juice, cucumbers, lemon, or mint for some extra flavor.

2. Coffee

If you don’t add sugar or cream to coffee, it’s an excellent weight loss drink for women.

Coffee usually contains just 5 calories or less per serving.

Try drinking coffee black or flavor it with low-fat cow’s milk, soy milk, coconut or almond milk, vanilla, orange zest, or cinnamon with nutmeg.

To change things up a bit, drink coffee over ice or try this nutritious iced coffee recipe!

How much coffee is enough for weight loss?

Studies show that drinking at least 3 cups of coffee daily is associated with reduced waist circumferences, body mass indexes, and blood pressure in men and women.

3. Green Tea

Like coffee, green tea is a very low-calorie caffeinated drink (containing less than 5 calories per serving) that is beneficial for weight loss in women.

In addition to the weight loss benefits of caffeine found in tea, studies show that catechins naturally found in green tea are associated with lower body weight, body mass index, fat mass, waist circumference, blood pressure, and blood cholesterol in adult men and women.

As with coffee, drinking at least 3 cups of green tea daily appears to enhance weight and fat loss in women.

Try a matcha green tea latte iced recipe that contains the following ingredients: matcha green tea powder, cow’s milk or plant milk, ice, and chai, cinnamon, vanilla, or coconut for extra flavor.

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4. Black Tea

Black tea, or fermented tea, is also associated with weight loss in women, according to numerous research studies.

Like green tea, black tea provides fewer than 5 calories per serving.

A study published in Molecules found that black tea reduces the risk of obesity by boosting metabolism and decreasing fat digestion, absorption, accumulation – and total calorie intake.

Another study published in Food & Function showed that black tea reduced weight gain, body weight, waist circumference, and waist to hip ratio in adult men and women.

Aim to drink at least 3 cups of black tea (or any other type of unsweetened tea) daily to achieve optimal weight and fat loss benefits.

Try homemade healthy iced tea recipes that call for either green or black tea, fruit, natural ingredients for flavoring, and a touch of raw honey (optional).

5. Yerba Mate

Yerba mate is an herbal tea made of twigs and leaves from the Ilex paraguariensis plant.

Studies show that components found in yerba mate herbs are associated with reductions in body fat and may be effective for obesity treatment in adult men and women.

Yerba mate might also boost your immune system, lower blood sugar levels, enhance physical performance, improve mental focus, and reduce your risk of heart disease.

A 1-cup portion of yerba mate tea contains just 5 calories.

Avoid yerba mate tea sweetened with sugar or artificial sweaters.

Instead, add lemon juice, low-fat milk, plant milk, mint, ginger, or ice to it!

Try this nutritious ginger, mint, and citrus French press yerba mate recipe.

6. Ginger Tea

Ginger tea is another excellent option for weight loss in women.

Like other unsweetened teas, ginger tea is very low in calories, containing just 5 calories in each 1-cup portion.

Studies show that increasing your ginger intake is associated with lower body weight, waist to hip ratio, and fasting blood sugar.

Drink ginger tea warm or over ice, and flavor it with apples and cinnamon, mint, chai, lemon, or a dash of honey.

Try a simple, refreshing homemade ginger tea recipe to reap the weight loss benefits associated with ginger.

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7. Weight Loss Protein Drinks

Protein drinks are useful for weight loss in women because they increase satiety, help you maintain lean muscle, and keep your metabolism high.

Use protein drinks as between-meal snacks or meal replacements.

Make a weight loss protein shake by mixing and matching the following ingredients:

  • 1-2 cups of water, cow’s milk, almond milk, soy milk, cashew milk, or any other plant milk
  • 1 scoop of plain, chocolate, or vanilla protein powder
  • 1/4 cup of bananas, blueberries, strawberries, or any other favorite fruit
  • Ice
  • Optional flavorings, such as cinnamon, nutmeg, vanilla, unsweetened cocoa powder, peanut or almond butter, or a dash of honey
  • You can substitute Greek yogurt for part of the milk in your recipe if you’d like.

Blend all of the ingredients together in a blender until smooth and enjoy!

Try this strawberry protein shake recipe that’s loaded with protein and fiber, and contains just 206 calories per serving.

Ingredients in it include frozen strawberries, bananas, vanilla protein powder, nonfat Greek yogurt, and unsweetened almond milk.

8. Cow's Milk or Plant Milk

Low-fat cow’s milk and plant milk such as almond and soy milk, are loaded with protein, calcium, and vitamin D – and often contain less than 100 calories in each 1-cup serving.

Because of its protein content, milk helps fill you up for long time periods.

Studies show that increasing milk or other dairy foods as part of a reduced-calorie meal plan results in greater weight loss, fat loss, and lean body mass maintenance in adults.

How much cow’s milk or plant milk should you drink in a day?

The Dietary Guidelines for Americans 2020 recommend 2 1/2 to 3 cups of dairy foods (Greek yogurt and low-fat cottage cheese count too) or calcium-rich plant-based alternatives daily when consuming 1,200-1,600 calories per day for weight loss in women.

To enhance the flavor of milk, add cinnamon, nutmeg, matcha green tea powder, or vanilla to it, blend milk with yogurt and fruit to create a smoothie, or mix milk with coffee and ice!

9. Vegetable Juice

Vegetable juices, such as tomato or mixed vegetable juices, often contain under 50 calories per cup and are a good source of satiating fiber.

During weight loss, aim to eat (or drink) 2-3 servings of vegetables or vegetable juices daily.

Look for low-sodium vegetable juices without added sugar, or juice your own vegetables using cucumbers, spinach, kale, carrots, or beets.

Try these homemade healthy juice cleanse recipes that combine veggies with fruits and herbs for added flavor.

10. Apple Cider Vinegar

Ingesting apple cider vinegar regularly appears to suppress body fat accumulation, which can enhance weight and fat loss.

A study published in Bioscience, Biotechnology, and Biochemistry found that ingesting just 1 tablespoon of apple cider vinegar daily helps reduce body weight, body mass index, belly fat, waist circumference, and triglyceride levels in obese study subjects.

Dilute 1 tablespoon of apple cider vinegar in 1-2 cups of water, or use the following apple cider vinegar recipe that contains apple cider vinegar, lemon juice, and sparkling water as ingredients.

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How to Add Weight Loss Drinks to Your Meal Plan

Now that you know which healthy drinks are effective for weight loss in women, you’re probably wondering how to add the drinks to a weight loss meal plan.

Try the following tips:

Water

  • Drink 2-4 cups of water when you first wake up in the morning
  • Consume 2 cups of water before breakfast, lunch, and dinner
  • Drink at least 12 cups of water (or other fluids) every day

Coffee, Tea, and Apple Cider Vinegar

  • Drink 2-3 cups of coffee, tea, or apple cider vinegar mixed with water each day

Dairy Foods or Protein Drinks

  • Consume 2-3 cups of milk, plant milk, yogurt, or protein shakes daily
  • Drink protein shakes in place of 1-2 meals (or snacks) to enhance weight loss

Vegetable Juice

  • Consume 2-3 cups of vegetables or vegetable juice daily

Sample Weight Loss Meal Plan for Women

A weight loss meal plan for women usually contains 1,200-1,500 calories per day.

Your personalized meal plan, which includes your favorite weight loss drinks, might look like this:

When you wake up: 2-4 cups of water

Breakfast

  • 3/4 plate of a vegetable omelet
  • 1/4 plate of oatmeal or whole-grain cream of wheat
  • Coffee, tea, or an apple cider vinegar drink

Snack

  • Protein powder shake mixed with fruit and ice

Lunch

  • A veggie lean turkey burger topped with tomatoes and avocado slices on a whole-grain bun
  • 1 cup of low-sodium 100% vegetable juice
  • Coffee, tea, or an apple cider vinegar drink

Snack

  • Milk, plant milk, or Greek yogurt plus fruit and nuts

Dinner

  • 1/2 plate of your favorite non-starchy vegetables
  • 1/4 plate of quinoa, brown or wild rice, corn, peas, beans, or sweet potatoes
  • 1/4 plate of grilled chicken, turkey, fish, shrimp, other seafood, or tofu

Snack (optional)

  • Protein shake, milk, plant milk, or yogurt plus fruit and nuts

Examples of non-starchy vegetables include spinach, lettuce, cabbage, cucumbers, celery, tomatoes, mushrooms, bell peppers, asparagus, zucchini, broccoli, and cauliflower.

Additional Weight Loss Recommendations

In addition to utilizing weight loss drinks for women, try the following tips and tricks to boost your chance of effective weight loss:

  • Weigh yourself every day
  • Record the foods and drinks you consume
  • Sleep at least 7-9 hours each night
  • Exercise 30-60 minutes a day
  • Reduce stress
  • Eliminate sugary drinks and alcohol
  • Avoid fried foods, baked goods, processed meats, and refined grains (white bread and white rice)
  • Join an organized weight loss program

When you’re ready to get serious about reaching your goal weight, try the Fit Mother Project 30X (FM30X) program!

You’ll receive custom meal plans, menus, weight loss drink recipes, fat-burning workouts, health coaching support from medical experts, and much more.

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Erin Coleman

Writer, The Fit Father Project & Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss drinks.

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