When losing weight, drinking enough is very important. Unsweetened water, especially spring water, green and fruit teas, natural vegetable and fruit juices and, in very minimal quantities, drinks labelled light are suitable to drink. Juices labelled as such can have a maximum of 700 kJ per litre, Pepsi Cola ligh and ciders have approximately 900 kJ per litre.
Dietitians and nutritionists do not recommend mineral drinks with a high sodium content. These increase the risk of hypertension and retain water in the body. Flavoured bottled waters have between 650 and 900 kJ per litre.
Drinks dangerous for your figure are not only sugary sodas, but also various types of coffee drinks with milk, such as café lattes, cappuccinos or Vienna coffee. Beware of hidden calories. A cappuccino with rich milk foam or an espresso with milk and sugar has around 250 kJ. A café latte contains around 350 kJ and about 20 grams of fat. The biggest calorie bomb is hot chocolate and iced coffee.
Other calorie-packed drinks are juices, even those labelled ‘100% sugar-free juice’. This label simply means that the product is not sweetened with beet sugar. However, juices do contain fruit sugar, and sometimes there can be more than the amount in various sodas. These have around 1 600 to 1 900 kJ per litre, but 100% juices can contain up to 2 500 kJ per litre.
Coffee and drinking
The established expert recommendation is that coffee should not be included in a drinking regime because of its dehydrating effects. However, recent research shows that if five or more cups of coffee are consumed regularly, up to 30 per cent of the fluid intake is counted as part of the drinking pattern.
In fact, regular caffeine intake does not cause dehydration as much as if you drink coffee on a spur-of-the-moment basis. The human body can adapt to regular caffeine intake.
Beware of alcohol
Alcohol is, of course, a separate issue. Everyone knows that alcohol does not make you lose weight. However, few people realise how many kJ alcohol has per litre and how many kJ you take in during a weekend event with friends. E.g. look at whiskey nutrition facts.
Be especially careful with mixed drinks, which contain not only alcohol, but also large amounts of sugars and empty calories. It can easily happen that what you haven’t eaten in a whole month of your honest dieting efforts, you’ll add to your body thanks to a few drinks at the bar. For example, a gin and tonic is often thought of as a diet drink, but this is a misconception. Tonic contains a lot of sugar and this cocktail has 200 calories.
When you want to indulge in an alcoholic drink, you should just have a clear spirit on the rocks or a white wine spritzer. And if you do have a mixed drink, stick with just one, and include a fruit detox diet the next day. Smoothies really are a lethal combination for your physique.
This very popular type of drink is not actually a drink. It is blended fresh or frozen fruit, cereal, or yoghurt or milk. Smoothies are a quick way to replenish energy and healthy fats along with vitamins and other nutrients. Smoothies are suitable as a quick breakfast, snack or dessert. With an energy content of about 400 Kcal / 1600 kJ, they meet the principles of a healthy diet.
Keep an eye on your drinking regime
The easiest way to find out the exact amount of energy in a particular drink is to read the labels on the packaging. If it’s not a bottled drink, the tables in this article will come in handy.
You should take in between 2 and 2.5 litres of fluid daily, depending on the time of year and your physical activity. The body gets its fluids not only from drinks but also from the normal diet. Coffee counts only partially in the drinking regime, alcoholic beverages do not belong in the diet.