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Beyond Water: Experts Reveal How to Choose Drinks That Support Weight Loss
New York, NY – For those aiming to shed pounds, the beverage choices often get overlooked. While water remains a cornerstone of healthy hydration, registered dietitians are now emphasizing that a enduring weight-loss plan doesn’t require only water. A new focus on incorporating enjoyable drinks - from milk to juice – while maintaining a caloric deficit is gaining traction, offering a more flexible approach to achieving health goals.
The guidance comes from nutrition experts like registered dietitians Koszyk and Harris-Pincus, who outline key considerations for evaluating whether a drink aligns with weight-loss objectives. The core principle? Sustainability.”Any weight-loss plan should be sustainable in the long term. It’s crucial to include foods and beverages that are enjoyable while allowing you to remain in a caloric deficit,” explains Harris-Pincus.
But how do you determine if a drink fits the bill? Experts recommend a three-pronged approach:
Calorie Check: Be mindful of the total calorie count. Avoid beverages that contribute more calories than a typical meal.If a drink is intended as a meal replacement, it must include a source of protein or fiber to promote fullness and satisfaction.
Sugar Scrutiny: Added sugars – found in ingredients like honey, agave, and syrups – provide calories without offering the same satiety as whole foods. The American Heart Association recommends limiting daily added sugar intake to 24 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men.
* Nutritional Evaluation: Consider the overall nutritional profile. If a drink exceeds typical caloric intake, does it compensate with beneficial nutrients like dietary fiber, protein, or calcium? These additions can justify its inclusion in a balanced diet.
This nuanced perspective challenges the often-restrictive mindset surrounding weight loss. Drinks like cow’s milk, soy milk, and even 100% pomegranate juice can be incorporated responsibly.
However, experts stress the importance of individualized nutrition. A one-size-fits-all approach rarely succeeds. Harris-Pincus emphasizes that working with a registered dietitian is the most effective way to create a tailored meal plan – including the beverages you enjoy – that supports your specific weight-loss goals. Those seeking a structured approach can explore resources like EatingWell’s 30-day high-protein, high-fiber meal plan.
