People who want to lose weight are quick to ask about the best fat burning foods, but rarely do they ask about the importance of hydration and beverages in weight loss.
So: how important are ‘fat burning drinks’ when it comes to losing weight? The answer: VERY!
Our body is made of 60-70% water and even a fluid loss of 1% can hamper one’s ability to work out and train. We do not even feel thirsty until we have lost about 2% of our body fluids and by this point, one could lose their physical performance and even the normal metabolic rate.
Let me elaborate this with a study: A test consisted of 3 sub groups where each group was either given 4, 8 or 12 eight-ounces of water per day. By the fifth day, the participants who were given 4 glasses of water had severely depressed metabolic rate while those with 8 or 12 glasses of water were more energetic, adequately hydrated and also burned calories at an accelerated rate than those who drank just 4 glasses of water.
This proves that you can lose weight fast with the help of special fat burning drinks at home. So here are some of my favourite fat loss drinks which you can start consuming today.
According to author Mark Ukra of The Tea Diet, you can burn fat and lose the kilograms fast with any kind of tea. I will be talking about Green, Kombucha and Matcha teas later and we all know how powerful all these fat loss drinks are as far as weight loss is concerned.
Both regular and decaffeinated teas are very rich in flavonoids. These compounds affect early each and every cell of our body to improve health outcomes. You can consume any tea you like: green, black or white and oolong.
Says Dr. Jeff Blumberg, PhD an Professor of Nutrition at Tufts University: “Tea flavonoids are linked with everything-from cardiovascular health protection to cancer prevention to weight loss and weight management. Of course, tea is NOT a substitute for fruits and vegetables but it can be made a part of one’s health diet as the flavonoids improve fat metabolism as well as blood sugar control.
Additionally, the catechins in tea provide modest shifts in metabolism to promote weight loss and weight maintenance. In a 12 week Japanese study, the catechins in tea led to a reduction in cholesterol and body fat. The authors of the study concluded that green and black tea catechins were responsible for weight loss. You can drink tea hot or cold.
Here is a great recipe for soothing hot tea:
- In a teapot, bring fresh cool water to a boil.
- For every cup of water, add a teaspoon of loose tea leaves or one tea bag.
- our the boiling water on the leaves or the bag.
- Steep for 3-5 minutes depending on how strong you like your fat loss tea to be.
- Enjoy with milk and sugar or lemon and honey.
2. Black Coffee
Any weight loss formulas and supplements available commercially contain caffeine. Caffeine is a stimulant, so it enhances fat metabolism and encourages weight loss. The main factor why coffee can be included in our list of fat best fat burning drinks is that caffeine is a diuretic.
This results in water loss which could explain the weight loss with caffeine. However, one needs to be very careful when using coffee as a fat burning detox drink. This is because; caffeine has many adverse effects like accelerated heart rate and elevated cortisol levels. This could lead to appetite stimulation.
So, instead of regular black coffee, I recommend Green Coffee. Green coffee beans contain several compounds which are destroyed in the regular black coffee beans during the roasting process.
You will find many studies on Green Coffee extracts and here is the most important one: “50 volunteers were given green coffee bean extracts for 60 days. There was a control group that was given a placebo in the pace of the extracts. At the end of the study, the participants who took green coffee extracts lost an average of 5.7% of their initial weight”.
Here is how to make your green coffee extract homemade fat burning drink:
- Rinse a cup of green beans.
- Boil 3 cups of fresh water.
- Add the beans. Turn down the heat and simmer the beans for 12 minutes.
- Strain and enjoy. You can even refrigerate the above decoction for 3-4 days.
3. Green Tea
The EpiGalloCatechin Gallate (EGCG) catechins in Green tea are thermogenic which means they bring about energy expenditure and calorie burning. Green tea works better for weight loss than many weight loss pills available in the market. Every cup of this wonderful fat burning drink enables your body to boost its metabolism and burn fat.
A study was conducted on the fat burning properties of green tea on moderately obese individuals. At the end of the it, scientists concluded that 60 mg of green tea extracts taken over a period of 3 months brought 4.6% reduction in body weight and participants also noticed that their waists were smaller by 4.48%.
Green tea works in the following ways for weight reduction:
- It curbs appetite by triggering the neurotransmitter Norepinephrine to establish the feeling of satiety.
- Green tea also lessens fat digestion and extracts of green tea containing 25% catechins reduce the gastric lipase breakdown of fats by 96%.
Green tea is readily available in the market. Drink 2-3 cups of green tea after steeping the leaves or tea bags for 3-5 minutes. This wonderful fat burning drink tastes best with honey and a dash of lemon. You can also add some turmeric to it to make it even more effective.
4. Matcha Green Tea
Matcha is a special, ground green tea made in Japan. It is now being included in the list of superfoods from all around the world. Health experts place matcha as high up in the list of superfoods as acai berry, pomegranates, walnuts, dark leafy greens and others in the category.
In fact; if statistics are to be believed, matcha tea has 10 times the nutrients as found in the super foods listed above.
- Matcha tea has 140x the EpiGalloCatechin Gallate (EGCG) catechins as regular green tea.
- The polysaccharides in Matcha stabilize blood sugar to prevent insulin spikes. Thus, it can be used to manage diabetes and also curb appetite. People who drink 2-3 cups of Matcha report having fewer hunger pangs which results in fat burning and weight loss.
You can use Matcha green tea in numerous ways as a fat burning drink. Here is a wonderful recipe that burns fat, improves concentration, enhances your mood, alkalizes your body:
- Blend together a cup each of assorted berries, blanched almonds, baby spinach, peeled pears, 2 tablespoons of matcha tea and 2 cups each of water and ice. Blend all ingredients. Enjoy!
5. Apple Cider Vinegar Detox Water
Apple cider vinegar has been used since centuries to aid in liver detox. It helps in digesting fatty and greasy food and also alkalizes the body. Organic apple cider vinegar balances ph of the body and helps breakdown of proteins, fats and minerals. Once these foods breakdown, the body is better able to assimilate the nutrients from them.
The mechanism why apple cider vinegar helps weight loss is unclear but many experts believe that it enhances the natural metabolism and that helps the body burn more fat. It is no wonder that this fat burning drink has withstood the test of time and has helped countless people achieve their ideal weight.
Here is a wonderful fat burning recipe with organic apple cider vinegar
- 1 glass of warm water
- 2 tbsp each organic Apple cider vinegar (with Mother intact) and fresh lemon juice
- ½ tsp grated ginger root
- ¼ tsp cinnamon powder
- A dash of local raw, organic honey (optional)
- ½ tsp Cayenne pepper
Mix all ingredients and enjoy warm.
6. Lemon Water
The high pectin content of lemons balances the blood sugar, boosts metabolisms and burns fat. This is why many people drink lemon juice mixed with warm water and honey first thing upon waking up.
Lemon juice gently jump starts the digestion and encourages bowel movement. It can aid in reducing constipation and detoxifies the body. The acidic lemon juice surprisingly alkalizes the body to prevent inflammation. Drinking lemon water every day is really good for your heath.
Here is a wonderful post-meal fat burning homemade detox drink recipe
- 1 glass of cool fresh water
- Juice of half a lemon
- Sugar/honey to taste
- A pinch of salt
- Dash of pepper
- Handful of crushed mint leaves
- Teaspoonful of crushed fennel seeds
Enjoy the drink after mixing all ingredients. This is especially recommended after a heavy dinner/lunch.
Drinking tons of water can actually help you lose weight. A study was conducted on obese women and it was noted that those who drank more water were also more successful in weight loss combined with healthy diet and exercise as well.
Water helps you stay fuller so you consume fewer calories. It also helps you flush out toxins and speeds up metabolism. I would not recommend anything as extreme as the water diet where you only drink 2-3 litres of water per day and not eat anything.
Instead, I recommend eating a low carb, moderate protein diet consisting of fresh fruits and vegetables with lean meat.
Do not eat breads, pastas, or sugary foods. Start each meal with 1-2 glasses of water. Avoid caffeine, alcohol and sugary drinks. Choose only water or fruit infused detox waters. Cut your salt intake. Do such water detox for 2-3 days to flush out all toxic waste and kick start sluggish metabolism.
8. Cinnamon and Honey Lemon Drink
Cinnamon is a powerful antioxidant that regulates sugar levels and prevents insulin spikes in the blood. It is believed to aid weight loss. Honey and lemon especially raw, organic honey with warm water and lemon juice is also known to boost weight loss by preventing fat accumulation.
Drink the following cinnamon, honey and lemon juice drink daily on empty stomach to prevent weight gain:
- ½ tsp powdered organic cinnamon
- 1 tsp organic raw unprocessed honey
- A glass of warm water
- Juice of half a lemon
Mix all the above ingredients. Drink in between meals, during and after workout, before breakfast on an empty stomach and at bedtime.
9. Detox Teas
Detox tea or tea tox is a wonderful and delicious way to slim down. Good quality detox tea contains herbs and natural ingredients like Goji berries, Japanese sencha tea, nettle, dandelion and other herbs that are proven to be natural detox and weight loss aiding ingredients.
Look for following ingredients in your tea tox or slimming detox teas: lemongrass, mate leaves, birch leaves, ginger root, horsetail, goldenrod, lemon balm leaves, rooiboos, hibiscus flowers, yarrow, peppermint leaves, elder flower etc.
These herbs reactivate slow metabolism, flush out toxic waste, burn fat, lower hunger pangs, increase energy levels, stimulate healthy digestion, reduce bloating and also promote healthy complexion. I have written on detox teas here.
10. Vegetable Juices
There are many ways to lose weight and what works for one may or may not work for another. Juicing is a popular way to get skinny and more and more celebs are promoting green juices for maintaining their weight for the red carpet.
Vegetable juices are a delicious and healthy way to weight loss as it does not sacrifice nutrition and you get tons of benefits from them. Fresh juices provide the body with all the vitamins and minerals in a convenient way. Veggies are loaded with fibre, so a glass full of juice will keep you full for hours.
Vegetable juices containing green leafy vegetables, cabbage, cauliflower, broccoli, cucumber etc help reduce hunger pangs. Juices with celery and cucumbers are ideal diuretics which flush out the water retained due to years of junk food consumption.
You can always enhance your vegetable juices with spices like ginger, cinnamon, garlic and cayenne peppers which are powerful antioxidants and fat burners. Do experiment with carrots, red and green apples, assorted berries, parsley, coriander or cilantro, watercress, alfalfa, sprouts etc in your vegetable juices to get complete nutrition.
Drinking fresh homemade vegetable juices is one of the best ways to lose weight naturally.
11. Ginger Tea
Ginger root aids in digestion and speeds up metabolism. It contains antioxidants and anti-inflammatory gingerol resins that create a favourable environment for weight loss. Ginger tea is readily available in the form of tea bags but you can easily make it at home. Here is a wonderful fat burning recipe:
- 8 oz of water
- ½ an inch of fresh ginger root-peeled and grated. You can also use ginger root powder (1/4 to ½ tsp)
Boil the water and add ginger to it. Turn off the heat, cover and let it steep for 3-5 minutes. Strain the mixture. Add honey and lemon juice or drink it as is. You can sip on this tea throughout the day to prevent snacking.
12. Carrot Juice with Celery and Ginger
Carrots and celery are both low in fats and calories. Both are also rich in vitamins which break down glucose to boost metabolism. Ginger is anti-inflammatory and aids in digestion.
Here is a simple recipe which you can drink prior to meals to curb appetite and lose weight in the process.
- 4 large carrots
- ½ an inch of ginger root, peeled and grated
- ½ lemon
- 1 tsp honey
- 1-2 stalks of celery cleaned and cubed
Juice all of the above. You can add a bit of water to it. It is best to keep the pulp intact and drink it as well; this will give you tons of fiber to prevent constipation.
13. Dandelion Tea
Because of its diuretic effects, dandelion is an important herb in detox teas. Dandelion greens are a wonderful addition to salads and they help curb appetite. Tests conducted on lab rats has shown dandelion to be even more effective than other weight loss herbs like equisetum and juniper berry for weight loss.
This wonderful herb lowers bad cholesterol, stabilizes blood sugar levels, promotes digestion and intestinal health, promotes liver detoxification, and alleviates bloating. Dandelion tea is readily available in the market but you can also make it at home using dandelion roots.
Here is a simple recipe:
- 2 tbsp dandelion roots
- 1.5 litres of water
Simmer the roots in water until the quantity is reduced to half (about 20 minutes). Strain and enjoy with some honey or lemon juice. This recipe yields 4 cups.
14. Mint and Citrus Infused Water
Like lemon water, mint water is a wonderful and refreshing drink. It is a zero-calorie, zero-carb alternative to plain water. If you are like thousands of people who hate drinking water, then this wonderful drink can come in handy. Citrusy fruits like lemon are rich in vitamin C and phytonutrients.
The use of mint or peppermint as a medicinal herb dates back to the early 79 AD when Greeks and Romans used it for flavouring wines and dishes as well as for curing minor ailments. Spearmint and Peppermint leaves as well as essential oils are used for detox, infertility, soothing digestive issues, alleviating headaches and colds, for dandruff and hair loss and literally thousands of ailments.
Even sniffing peppermint oil can curb appetite and prevent binge eating. Here is a wonderful recipe:
- 2 fresh lemons or limes, slices
- 4-5 fresh mint leaves crushed lightly
- 24 ounces of fresh, cool water
In a mason jar, combine all ingredients. Place the jar in the refrigerator for 5-7 hours. Enjoy chilled!
15. Ginger Lime Fat Burning Water
Looking for fat loss drinks at home? This is an easy fat burning drinks recipe that is simple and effective. Ginger, as stated above, is anti-inflammatory and digestive aid that can prevent nausea, vomiting, belching and gas.
Animal studies have also proven Ginger’s weight reducing and anti-obesity properties. A study in Iran showed that tests subjects who ate 2 grams of Ginger powder per day for 12 weeks had significant appetite suppression. This test also resulted in significant reduction in waist and hip circumferences in obese women.
Theory behind ginger’s powerful weight loss is the activation of Brown Adipose Tissue that increases calorie expenditure and increases metabolic rate.
Here is a wonderful fat burning drink recipe:
- 12 oz glass of water at room temperature
- Juice of 1 lime
- ½ inch ginger root
Grate the ginger using a fine grater and add that with the lime juice to the glass of water. Sip this fat burning drink recipe 3-4 times a day before or after meals.
16. Turmeric Tonic
Turmeric is a popular spice in Indian cooking. It is rich in antioxidant curcumin and has a long standing history of medicinal usage through the centuries. One of the main causes of excess weight gain is stress and inflammation.
Turmeric helps fight both and as a result is one of the most important ingredients for weight loss. Curcumin in turmeric induces the expression of adiponectin fat burning hormone and regular intake of this herb can even prevent the adverse effects of obesity.
- 2 cups of coconut water
- Half an inch of dried turmeric root or 1 tsp organic turmeric powder
- ½ inch fresh grated ginger
- 1 tsp organic raw honey
- Juice of 1 lemon or lime
Mix all ingredients and strain the liquid to remove the dried ginger root pieces. Drink before mealtimes to burn fat and suppress appetite.
17. Lemon Ginger Turmeric Tea
I love hot beverages on cold afternoons so this warm tea is one of favourite hot fat burning drink recipes when I am looking for an afternoon-pick-me-up.
- 2 cups of water, boiled.
- 1 tsp each fresh grated Ginger root and fresh grated turmeric root or you can use ½ tsp of their organic powders.
- Juice of ½ lemon/lime
- Pinch of cayenne pepper
- 1 tbsp raw organic Manuka honey (or use local organic honey. Manuka honey is much more medicinal than regular honey).
Boil the water and add all other ingredients except for honey and lemon juice. Remove from heat and steep the tea for 3-5 minutes covered. You can strain the mixture if you are using the roots. Add the honey and lime juice. Enjoy hot!
18. Red Wine
Red wine is becomingly increasingly popular for its numerous health benefits thanks to its high anthocyanin/polyphenol content.
The best one among these is resveratrol and a vast number of studies have demonstrated its anti-inflammatory and antioxidant properties.
Resveratrol has also been shown to “brown” the white adipose tissue and its thermogenic (fat burning properties) in humans are being studied today. It must be noted that drinking wine in excess can actually trigger the formation of pro-inflammatory molecules.
Therefore, men may drink up to 2 glasses a day of red wine while women must limit intake to 1 glass per day.
Kefir (pronounced Kee-phir) is a probiotic, fermented drink made from cow or goat’s milk (for vegans, there is also coconut or soy Kefir).
A study has been published on Kefir‘s fat burning properties in the Journal of Nutrition in Europe. This study was conducted by Iranian researchers who wanted to ascertain the weight loss effects of this wonderful fermented drink. The study involved obese women who were all placed on the same diet for 8 weeks. One group was additionally given Kefir daily.
By the end of 8 weeks, the group drinking kefir lost significant amount of weight from their waist compared to the control group. Kefir is readily available in the market. You can also make you own but you will need its starter culture.
20. Kombucha Tea
Kombucha is fermented black tea which is rich in B vitamins, enzymes, amino acids. A study was conducted on obese rats divided into two groups. One group was given normal diet with kombucha extracts while the other group was given placebo.
The group on Kombucha tea showed protective effects against weight gain as well as reduction in triglycerides. Kombucha drinks also enhance energy, memory and concentration. They are readily available in the market or you can make your own provided you have the starter culture.
Buttermilk per se will not make you lose weight but it can be used as a part of your healthy diet to shed those extra kilos. This cooling refreshing drink is often prescribed by Ayurveda specialists for obesity.
Buttermilk makes for a delicious alternative to snacking and increases the water content in the body. It is an ideal drink for hot summer days. Buttermilk is rich in calcium, protein, magnesium and vitamins and is also calorie-dense.
Drinking a single glass before meals can help you eat less which can contribute to weight loss. You can use buttermilk in place of yogurt to make delicious healthy smoothies.
Here is a delicious buttermilk recipe:
- 1 glass of buttermilk chilled
- 1/2 tsp honey/stevia (optional)
- A pinch of salt and pepper
- Crushed mint leaves and cilantro leaves
- A pinch of crushed cumin seed powder (optional)
- ¼ tsp ginger powder
Mix all the ingredients and blend until frothy. Enjoy chilled with ice cubes.
22. Protein Drinks/ Shakes and Smoothies
Protein is one of the main ingredients for promoting weight loss, improving satiety, enhancing overall performance and bringing about appetite control. Protein drinks and smoothies are the best fat loss drinks which:
- Accelerate fat loss and spare lean body mass when combined with exercise and overall healthy diet
- Contribute to long term weight management
- Boost metabolic rate
- Increase satiety and improve appetite control.
Here is a wonderful breakfast protein shake recipe:
- 2-3 scoops of chocolate flavored protein supplement powder
- 1 cup unsweetened chocolate almond milk
- A tbsp of coconut oil
- 1 cup of baby spinach
- 1 tsp almond extract
- Stevia to taste – optional
- Ice cubes
Blend all ingredients. Enjoy fresh!
I hope you enjoy these fat burning drink recipes! Tell me what you think. Is there anything else that should be included in this list? Please comment below.