With the mercury rising, and intense heat wave covering the entire nation, people are looking for different ways to get respite from the heat, and they turn to soft drinks, such as carbonated beverages and sodas, to quench their thirst and get temporary relief from the scorching summer. But these sweetened beverages are generally considered bad for weight loss because they come loaded with sugar and with a high calorie count. Consuming excessive amounts of added sugars can lead to weight gain as they provide empty calories without providing satiety, leading to increase in overall calorie intake, making it harder to achieve a calorie deficit necessary for weight loss. Moreover, the high sugar content in soft drinks can trigger cravings for more sugary and unhealthy foods. This can lead to a cycle of overconsumption of high-calorie foods and hinder weight loss efforts. So, sweetened and fizzy drinks aside, here are 8 weight-loss friendly drinks that you can have this summer without hurting your weight loss goals. Let’s find out:
1. Coconut Water:
No one needs to tell you how healthy coconut water is, right? It’s such a healthy elixir with a mix of electrolytes, bio-active enzymes like catalase, alkaline phosphatase, etc., and hydrates, refreshes and cools down the body as well. Since the body loses a considerable amount of electrolytes during sweating in summers, coconut water helps to replenish back the electrolytes. Coconut water is naturally low in calories as well. Coconut water contains lauric acid which helps in strengthening immunity, also boosts metabolism. Also, to fight the bloat – sip on a glass of coconut water.
2. Sattu Drink:
Sattu drink is a nutritious and refreshing beverage that can be enjoyed during the summer. The best thing about sattu is that it is 100% plant based – so absolutely good for vegetarians and vegans as well. Sattu is made by roasting and powdering Bengal gram, and in some regions, besan is added for extra flavour. It’s popular as a summer drink as it cools down the body and replenishes nutrients and minerals lost through sweating and dehydration. With loads of vitamins, minerals, potassium, magnesium, and of course protein, don’t miss out on making yourself a sattu drink to boost metabolism and aids in the fat-burning process. Also read: “What Makes Sattu a Weight-Loss Friendly Food?”
3. Ragi Malt Buttermilk:
Ragi malt/ragi ambili is a good option to replace soft drinks in summers. Making this drink involves cooking ragi paste and mixing it up with buttermilk – simple, isn’t it? It’s allowed to ferment overnight and makes for a probiotic drink, great for gut health. This drink that’s not only high in fiber and other nutrients, the addition of buttermilk helps the body cool down in scorching heat. Ragi, also known as finger millet, is a powerhouse of nutrition; there are so many nutrients like fiber, calcium, potassium, etc., packed into those tiny grains. Millets like ragi are a favorite option for people with gluten intolerance. With its low glycemic index, it does not cause sharp spike in blood sugar levels and that’s why a good choice for diabetics as well. Also read: “5 Ways To Include Ragi in Weight Loss Diet.”
4. Plain Buttermilk/Chaach:
Buttermilk has a cooling effect on the body. It helps to lower body temperature and provides relief from the heat. Buttermilk is often made by fermenting milk, which introduces beneficial bacteria known as probiotics. These probiotics promote a healthy gut microbiome, aid digestion, and support overall gut health. Proper digestion is essential, especially during the summer when our digestive system can be affected by the heat. Buttermilk is a good source of essential nutrients such as calcium, potassium, and vitamin B12. These nutrients are important for maintaining overall health and supporting bodily functions. Buttermilk is generally lower in calories compared to other dairy-based drinks. It can be a good option for those who are watching their calorie intake while still enjoying a refreshing beverage.
Buttermilk is also known as chaach, in northern states of the country, and is consumed as a standalone drink or served alongside meals.
5. Iced Green Tea:
Green tea is the most popular beverage among fitness enthusiasts and its effects with regards to weight loss and on overall health unanimously hailed by health experts. Green tea contains antioxidants and can help boost metabolism. But in summers, how can you make that cup of green tea refreshing? Simple! Brew a cup of green tea, let it cool, add ice cubes, and enjoy it as a refreshing iced tea.
6. Infused Water:
Infused water is a fantastic way to add flavor to plain water without any extra calories. You can try combinations like cucumber and mint, lemon and ginger, or strawberry and basil. Simply add the ingredients to a pitcher of water, let it infuse in the refrigerator overnight, and sip on it whenever you feel thirsty.
7. Sparkling Water with Lemon:
Still missing the fizziness of carbonated drinks? Sparkling water is a great zero-calorie alternative to sugary sodas. Squeeze some fresh lemon, lime, or orange juice into sparkling water to make yourself a fizzy and refreshing drink.
8. Plain Water:
Last but definitely not the least, sip on plain water to hydrate and refresh yourself. Experts recommend consuming at least 8 glasses of water, and in summers, sip on water through the day to prevent dehydration, flush out toxins, and even to relieve symptoms of bloating.
Remember, while these drinks can be beneficial for weight loss, it’s essential to eat healthy while maintaining a calorie-deficit diet and incorporate regular exercise to achieve your weight loss goals. The Rati Beauty Diet is a weight loss program designed to help individuals achieve their weight loss goals, including during the summer season. Subscribe to the Rati Beauty app for your weight loss diet plans.
What Makes Sattu a Weight-Loss Friendly Food?
5 Ways To Include Ragi in Weight Loss Diet