Some fattening foods are obvious no-gos when you’re trying to lose weight. You likely know to stay away from fried fast food items, to lay off the carb-loaded potato chips, and to cut back on processed pastries like donuts. But, there are also popular drinks that are just as bad and could lead to weight gain.
To pinpoint the high-sugar beverages you should avoid if you want to lose weight, we talked to Jesse Feder, a registered dietitian and personal trainer at My Crohn’s and Colitis Team. He provided insight on the high-sugar drinks that could be holding you back on your weight loss journey: sodas and energy drinks. This is because high-sugar drinks contain mostly sugar and no additional nutritional value, so they’re considered empty-calorie drinks that can add stomach fat.
READ MORE: 2 Of The Worst Processed Drinks That Lead To Belly Fat, According To Experts
1. Sodas
It may come as no surprise that drinking soda with your meals could be majorly stalling your weight loss success. This is because soda is a calorically dense beverage that does little to keep you full and is often loaded with excess sugars that slow your metabolism.
"Sugar-sweetened sodas are typically very high in sugar and calories. They do not offer any real nutritional value and can be quite addictive due to their appealing taste," Feder says. "The high amount of sugar and calories can easily add on stomach fat and prevent weight loss." To put it simply, soda is packed with empty calories and should be avoided as much as possible. Learn more about the worst soda brands for weight loss.
2. Energy Drinks
Similarly, Feder recommends avoiding energy drinks. Although you may love the caffeine boost and sweet flavor you get from this beverage, it can cause inflammation and weight gain. Similar to the dangers of sugary fruit juice, energy drinks can take a toll on your health because of the harmful, sweet ingredients. Lots of energy drinks have added ingredients like alternative sweeteners and sugar. And, the average sugar content of an energy drink is 54 grams. Yikes!
"Sugar-sweetened energy drinks are high in sugar, calories, and caffeine. The high amounts of sugar and calories do not offer any nutritional value and can cause weight gain over time," Feder says. "Additionally, they have high amounts of caffeine that can actually disrupt sleep, increase stress, and increase cortisol levels. This can contribute to weight gain as well as fat accumulation throughout your body and stomach." All of that sugar increases your body's insulin resistance as well as an inflammatory marker known as IGF-1 (insulin-like growth factor).
The Bottom Line
Let's face it: there are always going to be times when you'll need a bit of a boost that soda and energy drinks usually provide. So, what are some healthy alternatives? Feder has some suggestions. "I recommend switching to diet or [zero-sugar] sodas and energy drinks," he says. "This will reduce caloric and sugar intake and can help with weight loss. Additionally, I would limit the amount of caffeine you have as this can help improve sleep quality and stress levels which can contribute to weight loss as well." And, if you're craving that carbonated flavor, try kombucha instead. It's a great drink for digestive and gut health.
At the end of the day, treating yourself to some sweet beverages every now and then won't kill you. But, it's important to be aware of the risks when you indulge in sugar-packed drinks that lead to belly fat like sodas and energy drinks. Just remember that moderation is always key. It's also crucial to note that there are healthier alternatives available like low-calorie and zero-sugar versions.
