Best: Green tea
Green tea is a great way to give your body's fat-burning process a boost. According to Dr. Nikola Djordjevic of Health Careers, "The major component of green tea, [epigallocatechin gallate otherwise known as EGCG], is a strong antioxidant that is scientifically proven to have anti-inflammatory action. ECGC suppresses the expression of inflammatory cytokines and related enzymes in your body."
Dr. Josh Axe of Ancient Nutrition agrees that "green tea is a healthy addition to your diet since its consumption has been considered a natural metabolism booster for centuries thanks to special antioxidant compounds." He continues, "Green tea isn't just beneficial due to its antioxidant content. It's also been shown to be a natural fat-burning beverage, in part due to its caffeine. Sipping on a cup of matcha green tea is not only soothing—drinking it regularly may help to reduce body fat and lower cholesterol levels."
Dr. Djordjevic adds, "[The] antioxidants in green tea also help you burn fat by speeding up your metabolism, thus aiding in weight loss. In short, green tea is a magic drink loaded with antioxidants that can even prevent diseases such as cancer, tumors, high cholesterol, and heart diseases." How about swapping your usual cup of joe for a cup of green tea? It not only reduces belly fat, but it has a plethora of other health benefits!
Best: Green Protein Power Smoothie
Trista Best, a registered dietitian at Balance One Supplements, says, "Green protein power smoothie is a fantastic choice for weight loss due to its well-balanced combination of nutrients. Fiber helps keep you feeling fuller for longer, reducing the likelihood of overeating throughout the day. The plant-based protein powder ensures a sufficient intake of protein, which supports muscle maintenance and boosts metabolism. By replacing high-calorie snacks or meals with this nutritious smoothie, you can support your weight loss journey while providing your body with valuable nutrients."
Leafy greens such as spinach and fiber are the go-to choices for most people who want to lose weight by drinking smoothies, as they have few calories and are a good source of vitamins, minerals, and dietary fiber. The addition of avocado brings in a dose of healthy fats that not only keep you feeling full and satisfied but also contribute to maintaining stable blood sugar levels.
This, in turn, helps prevent energy crashes and those pesky moments of unnecessary snacking. And chia seeds, with their added fiber and omega-3 fatty acids, play a key role in providing a sense of fullness and contributing to overall well-being.
Worst: Diet soda
Diet soda is often mistaken for a healthier alternative to regular sodas due to its lack of sugar and low-calorie content. But don't let the "zero calories" fool you. The artificial sweeteners used in place of sugar can lead to their own fair share of health risks, disrupting the gut and leading to an imbalance that can cause digestive issues such as bloating. Additionally, the artificial sweet taste may make you crave sugary or high-calorie foods, potentially contributing to weight gain.
"Artificial sweeteners, such as aspartame and sucralose, which are commonly used in diet soda, have been the subject of ongoing debate and controversy regarding their potential health effects," Lisa Richards, nutritionist from The Candida Diet, warns. "Some studies have suggested that artificial sweeteners may be associated with a variety of health problems, including weight gain, type 2 diabetes, and an increased risk of certain types of cancer." Yikes! All in all, she says, "diet soda is not a healthy drink, and it should not be consumed in place of water or other hydrating beverages. It is also important to pay attention to the total amount of soda, including both regular and diet varieties, that you consume, as excessive intake of soda, regardless of whether it is regular or diet, has been linked to a variety of health problems, including weight gain, type 2 diabetes, and tooth decay." Got it!
Worst: Sugary coffee drinks
Many of us enjoy a cup of coffee (or two, or three) each day. As it turns out, coffee can actually support a fast metabolism and aid weight loss. However, that's only if you leave the unhealthy ingredients out of it. Drinking sugar-loaded coffee can be detrimental to your weight loss goals and may even slow your metabolism over time. One of the biggest culprits is processed, premade coffee drinks.
"Premade and processed coffee drinks are a convenient alternative to standing in line for a traditional sugar-laden coffee," Richards acknowledges. Unfortunately, though, she warns that these beverages "contain empty calories, fat, and added sugar," all of which can lead to a slowed metabolism. According to Richards, the sugar in these drinks is "a contributor to metabolic disorders." So your best option is to make your coffee at home—and leave out the sugar whenever possible!