Burning body fat is a goal for many fitness enthusiasts, and while exercise and diet play crucial roles, certain drinks can accelerate the process. Hydration and nutrition through beverages can directly affect metabolism, fat oxidation, and overall energy expenditure.
Incorporating scientifically-backed drinks into your routine can help maximise fat loss efficiently. In this article, we will discuss five drinks that can enhance your fat-burning potential, supported by relevant studies.
Green Tea
Green tea is one of the most popular drinks for fat loss, and for good reason. Rich in catechins, particularly epigallocatechin gallate (EGCG), green tea has been extensively studied for its fat-burning properties. Catechins increase fat oxidation and energy expenditure, primarily through the thermogenic effects they have on the body.
A study published in the American Journal of Clinical Nutrition found that consuming green tea extract increased fat oxidation by 17% over a 24-hour period (Dulloo et al., 1999). This is because catechins and caffeine work synergistically to increase thermogenesis, helping the body burn more calories, even at rest. Additionally, green tea improves insulin sensitivity, which can help manage blood sugar levels and reduce fat storage (Venables et al., 2008).
For the best results, drinking 2-3 cups of green tea per day, preferably without sugar, is recommended. Green tea not only boosts metabolism but also provides hydration, another essential factor in weight management.
Coffee
Coffee is another effective drink for fat loss due to its high caffeine content. Caffeine is a stimulant that increases the release of epinephrine (adrenaline), which signals the body to break down fat (Astrup et al., 1990). Once fat is released into the bloodstream, it can be used as energy during physical activity.
A study published in the Journal of Sports Medicine and Physical Fitness showed that caffeine significantly increased fat oxidation during exercise, particularly in endurance-based workouts (Acheson et al., 1980). Furthermore, caffeine boosts your resting metabolic rate (RMR), leading to increased calorie burn throughout the day (Bracco et al., 1995).
While coffee can be beneficial, it is essential to avoid adding excess sugar or high-calorie creamers, which can negate its fat-burning effects. Stick to black coffee or add minimal milk to keep calorie intake low while maximising fat-burning potential.
Apple Cider Vinegar Drink
Apple cider vinegar (ACV) has gained popularity for its potential fat-loss benefits. ACV contains acetic acid, which has been shown to reduce fat storage, increase fat burning, and improve metabolism. A study in the journal Bioscience, Biotechnology, and Biochemistry found that participants who consumed 15-30 ml of vinegar daily for 12 weeks experienced significant reductions in body fat, waist circumference, and body weight (Kondo et al., 2009).
Acetic acid helps reduce fat storage by promoting the expression of genes that reduce fat accumulation. Additionally, ACV improves insulin sensitivity, which helps regulate blood sugar and prevents the storage of excess fat (Johnston et al., 2004). To make an apple cider vinegar drink, mix 1-2 tablespoons of ACV with a glass of water and drink it before meals. This drink can also help suppress appetite, leading to reduced calorie intake throughout the day.
Protein Shakes
Protein shakes are an excellent way to burn fat while preserving lean muscle mass. Adequate protein intake increases thermogenesis, as the body burns more calories digesting and metabolising protein compared to fats and carbohydrates (Tremblay et al., 1991). Additionally, protein increases satiety, reducing overall calorie intake, which is key for fat loss.
A study published in the American Journal of Clinical Nutrition showed that high-protein diets significantly increase fat oxidation, especially when combined with exercise (Weigle et al., 2005). Whey protein is particularly effective, as it is quickly absorbed and helps maintain muscle mass during periods of calorie restriction. Consuming a protein shake post-workout helps repair muscles, boosts metabolism, and enhances fat burning.
Opt for a low-sugar, high-quality protein powder, and mix it with water or unsweetened almond milk for a low-calorie, fat-burning drink. Adding protein shakes to your routine can help you reach your fat-loss goals faster while supporting muscle growth and recovery.
Water
Although often overlooked, water is one of the simplest and most effective drinks for fat loss. Drinking water increases your resting energy expenditure (REE), meaning you burn more calories while at rest. A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking 500 ml of water increased metabolic rate by 30% for over an hour (Boschmann et al., 2003).
Water also plays a crucial role in the mobilisation of fats through lipolysis, a process in which fat molecules are broken down for energy. Without adequate hydration, the body cannot efficiently use stored fat as fuel. Furthermore, water can suppress appetite by promoting feelings of fullness, reducing calorie intake during meals (Dennis et al., 2010).
Staying hydrated is essential for overall health and weight management. Drinking water before meals can help reduce appetite, and consuming cold water can further enhance its fat-burning effects due to the energy required to heat the water to body temperature.
Conclusion
Incorporating the right drinks into your diet can significantly impact your fat-burning efforts. Green tea, coffee, apple cider vinegar, protein shakes, and water all offer unique benefits that accelerate fat loss by boosting metabolism, enhancing fat oxidation, and promoting satiety. When consumed consistently alongside a healthy diet and regular exercise, these drinks can make a noticeable difference in your body composition and help you achieve your fat-loss goals more efficiently.
Remember that while these drinks can aid in fat loss, they are most effective when combined with a well-rounded approach that includes a balanced diet, regular physical activity, and adequate sleep.
Key Takeaways
| Drink | Key Benefit |
|---|---|
| Green Tea | Increases fat oxidation by 17% due to catechins and caffeine synergy. |
| Coffee | Boosts metabolism and enhances fat breakdown through increased adrenaline levels. |
| Apple Cider Vinegar | Promotes fat loss by reducing fat storage and improving insulin sensitivity. |
| Protein Shakes | Preserves lean muscle mass and increases thermogenesis, boosting metabolism. |
| Water | Increases resting energy expenditure by 30% and aids in fat mobilisation through lipolysis. |
References
Acheson, K. J., Gremaud, G., Meirim, I., Montigon, F., Krebs, Y., Fay, L. B., Gay, L. J., Schneiter, P., Schindler, C. & Tappy, L. (2004) ‘Metabolic effects of caffeine in humans: lipid oxidation or futile cycling?’, The American Journal of Clinical Nutrition, 79(1), pp. 40-46.
Astrup, A., Toubro, S., Cannon, S., Hein, P., Breum, L. & Madsen, J. (1990) ‘Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers’, The American Journal of Clinical Nutrition, 51(5), pp. 759-767.
Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., Klaus, S. & Jordan, J. (2003) ‘Water-induced thermogenesis’, The Journal of Clinical Endocrinology & Metabolism, 88(12), pp. 6015-6019.
Bracco, D., Ferrarra, J. M., Arnaud, M. J., Jequier, E. & Schutz, Y. (1995) ‘Effects of caffeine on energy metabolism, heart rate, and methylxanthine metabolism in lean and obese women’, The American Journal of Physiology, 269(4 Pt 1), pp. E671-E678.
Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P. & Davy, B. M. (2010) ‘Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults’, Obesity, 18(2), pp. 300-307.
Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., Chantre, P. & Vandermander, J. (1999) ‘Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-hour energy expenditure and fat oxidation in humans’, The American Journal of Clinical Nutrition, 70(6), pp. 1040-1045.
Johnston, C. S., Kim, C. M. & Buller, A. J. (2004) ‘Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes’, Diabetes Care, 27(1), pp. 281-282.
Kondo, T., Kishi, M., Fushimi, T., Ugajin, S. & Kaga, T. (2009) ‘Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects’, Bioscience, Biotechnology, and Biochemistry, 73(8), pp. 1837-1843.
Tremblay, A., Légaré, C., & Després, J. P. (1991) ‘Dietary fats and lipid metabolism’, Nutrition Reviews, 49(11), pp. 305-312.
Venables, M. C., Hulston, C. J., Cox, H. R. & Jeukendrup, A. E. (2008) ‘Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans’, The American Journal of Clinical Nutrition, 87(3), pp. 778-784.
Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R. & Purnell, J. Q. (2005) ‘A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations’, The American Journal of Clinical Nutrition, 82(1), pp. 41-48.
