Do you think before you drink? Or – are you sabotaging your diet?
Do you make that quick stop every morning on your way to work for your favorite Starbucks Frappuccino?
Do you look forward to that afternoon coffee break when you can relax with a cold brew filled with sugar and cream?
How about after work when you join friends for a couple of cold beers before heading home?
The calories are easy to ignore when you are drinking them; but they could be the reason you aren’t losing the pounds you want to lose.
To prevent sabotaging your diet, limit your consumption of the following (or avoid them althogther).
- One 12-ounce regular soda will contain a minimum of 140 calories.
- High-levels of sugar place stress on your pancreas, potentially leaving it unable to keep up with the body’s need for insulin. Drinking one or two sugary drinks per day increases your risk for type 2 diabetes by 25%.
- They are dehydrating, making it difficult for your body to absorb nutrients. They can also cause constipation.
- Caramel coloring in sodas has been linked to several cancers including leukemia and vascular/heart issues.
- Even though the negative health effects of diet drinks and artificial sweeteners are controversial, you should be aware of them. In my opinion, they as bad (or worse) than regular sodas.
- There is little nutritional value, if any. They are a mixture of carbonated water, artificial sweeteners (e.g. aspartame, cyclamate, saccharin, acesulfame-k or sucralose), colors, flavors, acids, preservatives and often caffeine, plus other food additives.
- A Harvard Medical School study of 3,318 women, found that diet cola is linked with a two-fold increased risk for kidney decline.
“Several observational studies have found that using artificial sweeteners and drinking high amounts of diet soda is associated with an increased risk of obesity and metabolic syndrome. 7, 8, 9, 10).
- The popular brands of energy drinks contain high amounts of added sugars plus questionable ingredients such as taurine, tyrosine, and beta alanine.
- They deliver on promised benefits by increasing brain function and
helping you function when you’re tired or sleep-deprived. However, the health concerns outweigh the benefits. They contain excessive amounts of caffeine and sugar, which many believe can cause serious delayed heart problems.
- They are even more dangerous when mixed with alcohol.
“The stimulating effects of caffeine in energy drinks can override the depressive effects of alcohol. This can leave you feeling less intoxicated while still experiencing alcohol-related impairments (16, 17).
This combination can be very troubling. People who ingest energy drinks with alcohol tend to report heavier alcohol consumption. They’re also more likely to drink and drive, and suffer from alcohol-related injuries (18, 19, 20).”
Bottled Fruit Juice
Juice was considered a healthy drink choice for years; but, most fruit juices today contain high amounts of added sugars.
These processed drinks, which are essentially flavored sugar water and lack the fiber and nutrition associated with real fruit. They also can trigger a blood sugar spike that does not happen with freshly-squeezed juices.
If you want a healthy glass of fruit juice, squeeze it yourself.
Alcohol is not diet friendly. A full-flavored beer or small size glass of wine will contain 140 – 200 calories.
Bourbon, scotch, vodka, etc. are lower in calories than beer or wine, but as mixed drinks, the calorie count can be significant. If you do choose to drink hard liquor, drink it straight or mixed with seltzer water to minimize calories.
Black coffee has minimal calories, but added creamers, syrups, or sugar will add calories – especially the large sweet drinks from Starbucks. The answer is – learn to drink it black or with a dollop of heavy cream to limit the calorie intake.
Or, you can add HVMN’s MCT Oil Powder for healthy, filling fats that provide all-day energy.
Are you sabotaging your diet by drinking without thinking?
How many extra calories are you mindlessly consuming that may be the culprit in stalling your effort to lose weight?
Adapted with permission from the original article published on HVMN by Ryan Rodal.
Note: This was a long article originally that I am posting in segments for easier reading. If you want more information on the research, click on the numbered links in the posting. They will take you to the references in the original article.
How to Choose the Best Drinks for a Successful Diet