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Home arrow Nutrition arrow Weight Management arrow 8 Healthy Morning Drinks for Effective Weight Loss

8 Healthy Morning Drinks for Effective Weight Loss

Wendy Lord, RD
Written by Wendy Lord, RD
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: March 23, 2023
7 min read 1023 Views 0 Comments
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You can use all the help you can get when trying to lose weight, which makes the promises made about detox morning drinks for weight loss so alluring. But the real question is, do they work? In this article, we assess the scientific evidence behind the claims of 8 popular weight loss drinks.

morning drinks for weight loss

Beverages are frequently overlooked sources of calories that may interfere with your weight loss. However, some drinks are claimed to help you lose weight. Ingredients such as lemon, ginger, cucumber, and apple cider vinegar (ACV) are said to have detox and fat-burning properties when included in your morning drink.

In this article, we explore the scientific evidence behind replacing your typical morning drinks, such as coffee or tea, on an empty stomach with one of the 8 popular weight-loss drinks. Are the weight loss claims true?

8 Best Morning Drinks for Weight Loss

Both black tea and green tea are touted for their weight loss benefits. However, there are many other healthy morning drinks that people claim can help you lose weight and belly fat. 

There is some evidence to support replacing your regular morning drink, such as coffee, with a morning detox drink taken on an empty stomach to boost the weight loss process. That’s because some beverages are good sources of dietary fiber, and almost all of them contain essential nutrients.

We have identified several morning drinks that many people believe will help them lose weight and examined the scientific evidence that either supports or refutes the claims.

#1 Warm water with ginger

Warm water with ginger is easy to make. Simply pour hot water over thinly sliced or fresh ginger and allow it to steep for 10 minutes before enjoying it as your morning drink. 

To determine the effect of ginger on weight, researchers did a review study that examined the impact of the consumption of ginger extract or ginger powder on body weight and how it brought about these effects. 

Although the effect on weight loss was small, the studies included in the review showed that consuming ginger boosts metabolism, increases the breakdown of fat molecules, reduces the formation of fat, inhibits fat absorption from the intestines, and controls your appetite

In addition, research on overweight men found that when they drank a cup of warm water with 2g of ginger powder dissolved in it, they experienced greater satiety, resulting in them eating less throughout the day. 

#2 Chia seed water with ACV and lemon

Chia seeds are an excellent source of soluble fiber, which is known to slow down the release of sugar into the blood, reduce cholesterol levels, and increase satiety. Therefore, although they are a source of calories due to their protein and fat content, they are a useful addition to morning drinks for weight loss. 

In support of the use of ACV for weight loss, a study found that including 2 tablespoons of ACV along with a calorie-restrictive diet reduced body weight, belly fat, and hip circumference.

ACV also has other health benefits as it was shown to reduce LDL cholesterol and triglyceride levels in the blood, and raise HDL cholesterol levels, thus promoting heart health.

The lemon in this drink for weight loss contains polyphenols (beneficial plant chemicals) that one study reported help to reduce body weight and belly fat. Research also shows that drinking lemon water before or with a meal can help control the rise in your blood sugar levels after eating. 

#3 Ginger tea

Ginger tea is made by thinly slicing fresh ginger and boiling it in a saucepan with water for 5 minutes to extract the active compounds, such as gingerol, which have been shown to aid in weight loss. 

Gingerol is a potent anti-inflammatory antioxidant plant chemical that can improve weight loss by increasing the rate of digestion and movement of food through the intestines. 

As a drink for weight loss, ginger tea boosts metabolism and can also help reduce belly fat in people who are overweight or obese.

#4 ACV drink

Simply add 2 tablespoons of apple cider vinegar to a cup of cold or hot water for a refreshing morning drink. You can add a little honey and some lemon juice to your ACV drink for extra flavor.

ACV has been shown to reduce appetite, increase satiety, stimulate fat-burning, and reduce fat production and storage in the body. It also improves overall health by reducing blood sugar and cholesterol levels. 

#5 Green tea

Green tea is one of many healthy morning drinks with multiple health benefits. A hot cup of green tea can help you lose weight faster because it contains caffeine and epigallocatechin gallate (EGCG), a plant chemical with potent antioxidant properties.

Studies show that green tea, made by steeping green tea leaves in boiling water, improves weight management by promoting thermogenesis – an energy-burning process that creates body heat. It also promotes fat-burning and maintaining muscle mass, thereby enhancing the weight-loss process. Regular consumption of green tea can also help reduce belly fat.

#6 Bulletproof coffee

Bulletproof coffee is made by adding unsalted butter and oil that contains medium chain triglycerides (MCT), such as coconut oil or MCT oil, to black coffee. It is a component of the keto diet which has become a popular way to lose weight. 

The diet involves eating very little carbohydrates, a moderate amount of protein, and a large amount of fat to force your body to burn fat in the form of ketone bodies for energy instead of carbohydrates. 

A 2021 study showed that drinking caffeine along with MCTs boosts the formation of ketone bodies from fat and helps to maintain ketosis. 

Some people believe that bulletproof coffee also improves satiety and energy levels. However, studies show that it has no effect on satiety, but increased energy levels may be the result of the caffeine in the coffee. 

Therefore, if you are following the keto diet, including bulletproof coffee in your morning routine can make it easier for you to maintain ketosis and improve your weight loss. 

If you are not following the keto diet, bulletproof coffee is not one of the weight loss drinks you should consider. It contains a significant amount of fat from butter, coconut oil, and MCT oil, and even though it is a source of healthy fats, it is a high-calorie morning drink that may interfere with your weight loss.

#7 Cucumber and celery juice

Cucumber and celery juice is said to be a great morning detox drink that is best taken on an empty stomach. Unfortunately, these claims are not supported by scientific evidence, but the good news is that this drink contains essential nutrients for better health, including vitamin C, potassium, magnesium, and antioxidants. 

It is also not a magical drink for weight loss. However, the extra low-calorie fluid you get when you drink cucumber and celery juice promotes satiety and is better than drinking regular fruit juice, which has a high sugar content. 

#8 Protein smoothie

A protein smoothie is a meal in a glass that can be a useful addition to your diet for weight management. A study found that people who drank a smoothie that contained protein and fiber before meals twice a day lost more weight than those whose smoothies contained very little protein and fiber.

Therefore, protein smoothies are beneficial drinks for weight loss and can be included in a calorie-restricted diet. When made with fruit such as blueberries, strawberries, and mango, vegetables such as leafy greens, beets, and celery, and healthy fats from avocados, walnuts, or almonds, your smoothie is a good source of essential nutrients.

The protein in your smoothie can be added in the form of nuts, hemp protein, milk such as skim milk or soya milk, yogurt, or protein powder. Chia seeds are also a source of protein, and they add some extra fiber to your smoothie, too. 

It must be noted that a protein smoothie contains a significant number of calories and should be enjoyed as a meal or a snack rather than a beverage.

What Is a Fat-Burning Drink?

A drink that promotes fat-burning contains specific compounds that have proven fat-burning properties is called a fat-burning drink. When consumed regularly, it supports the weight loss process, helping you shed the extra pounds. 

EGCG in green tea, gingerol in ginger, polyphenols in lemon, and cinnamaldehyde in cinnamon powder are effective in boosting metabolism, burning fat, and helping people lose weight. 

Therefore, drinks containing these ingredients may be beneficial for weight loss when combined with a calorie-restricted diet.

Does Lemon Water Burn Fat?

No, lemon water does not burn fat. Most studies on lemon water and weight loss attribute the weight-reducing benefit to an increased intake of water rather than the addition of lemon. 

However, one study found that including fermented lemon juice in your diet can reduce fat production and storage, aiding the weight loss process. Lemon can also reduce hunger and increase insulin sensitivity which makes it easier to lose weight. 

Is It Good to Drink Lemon Water Everyday?

Drinking lemon water every day can be beneficial for weight loss when combined with a low-calorie diet. It can also improve digestion and hydration, prevent cell damage due to its antioxidant properties and vitamin C content, and increase your potassium intake. 

Keep in mind that acidic beverages such as lemon water or water with ACV are known to erode tooth enamel, but since they are diluted with water, it is considered safe to drink on a daily basis.

A Word From a Nutritionist

Detox morning drinks are promoted for weight loss, reducing belly fat, and other health benefits. However, there is no single magical drink to include in your morning routine that will result in dramatic weight loss on its own.

Green tea, lemon juice, apple cider vinegar, ginger water, chia seeds, and cinnamon water may help kick start your weight loss journey, but only in conjunction with a calorie-restricted diet and regular physical activity.

Although weight loss drinks made with such ingredients contain compounds that can boost metabolism and enhance fat-burning, many of the benefits are derived from increased water intake and hydration.

Conclusion

Healthy morning drinks that contain known metabolism-boosting or fat-burning ingredients may help kick-start your weight loss. However, the effects on weight are relatively small, and you can’t count on these drinks alone to attain your weight loss goals.

They can be included in your morning routine in addition to a calorie-controlled diet and regular exercise to promote healthy weight loss.

Written by Wendy Lord, RD
Wendy is a Registered Dietitian with a passion for writing about nutrition, health, and medicine. Her aim is to translate the medical jargon to make information accessible to everyone so that they can make informed decisions about their health.
The article was fact checked by Rosmy Barrios, MD
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Wendy Lord, RD
Written by Wendy Lord, RD
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: March 23, 2023
7 min read 1023 Views 0 Comments
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