When you’re trying to lose weight, it’s important to remember that your choice of drinks plays a crucial role. Beverages with added sugars often have a higher calorie count, making it essential to reduce the number of calories you consume and increase those you burn. The American Diabetes Association (ADA) recommends including water or another healthy beverage in the diabetes plate method plan to promote better nutrition, support weight loss, and improve overall health. Choosing the right drinks to lose weight helps you manage your calorie-restricted diet and stick to your fitness plan for maximum benefits.
There’s a lot more you can do before going to bed to support your efforts. Certain beverages can help by increasing your metabolism, enhancing your digestive process, and helping to shed extra pounds. To stay in shape, develop smart habits, eat a healthy diet, remain physically active, and rigorously control your intake throughout the day. A well-chosen low-calorie energy drink can help you gain the energy required for your routine and support your goals in the long run—without sacrificing flavour or performance.
Natural Low Calorie Fat-Burning Drinks You Can Make at Home
When it comes to sustainable weight loss, making the right drink choices is just as important as food. A low calorie, nutrient-packed drink can be a powerful tool in your health journey—especially when it’s easy to make and uses ingredients available at your local grocery store. Below are some of the best homemade drinks that not only boost metabolism, but also help you feel full, fight fat, and reduce cravings. Each recipe focuses on antioxidant-rich and digestion-friendly ingredients with proven benefits.
1-Ginger and Lemon Water
A powerful blend that supports lifestyle therapy, ginger and lemon juice combine for a naturally anti-inflammatory and antioxidant-rich drink. Add a small piece of diced ginger to a cup of water, then blend into a smooth mixture. Pour into a glass, stir in squeezed lemon juice, and top with a pinch of roasted jeera or cumin to reduce bloating and support heart health. This is perfect for anyone managing cholesterol or diabetes.
2-Jeera or Cumin Water
Packed with thymoquinone and strong antioxidant properties, jeera (or cumin) water is a powerful low calorie option. Simply soak a spoon of jeera overnight in a glass of water, then boil and strain it in the morning. This drink enhances metabolism, supports digestion, and is an incredibly beneficial way to prepare your day.
3-Cinnamon Water
If you want to reduce weight naturally, cinnamon is your ally. Take 2 teaspoons of cinnamon powder, preferably grind it fresh at home. Add it to a cup of water in a pan, heat, then cool down until lukewarm. Stir in lemon juice and enjoy one of the most effective drinks to lose weight, especially for managing glucose levels and breaking down fat.
4-Mint and Lemon Water
Refreshing and light, this drink is excellent for boosting metabolism and improving digestion. Boil mint leaves in a pan with a cup of water, then let it cool to lukewarm. Add lemon juice, strain with a strainer if needed, and pour into a glass. With low calories and high hydration benefits, it’s ideal for a midday refresher.
5-Sabza Water or Chia Seed Water
Rich in fiber, chia seeds or sabza help target belly fat and keep you full for hours. Soak a spoonful for one hour or overnight in water and consume first thing in the morning. It’s a great way to curb appetite and reduce the risk of over-eating. Found in most local stores, it’s a versatile drink to add to drinks regularly.
6-Cinnamon or Daalcheeni and Black Pepper Tea
A warm tea that combines daalcheeni (cinnamon stick) and black pepper, this drink stimulates metabolism, aids digestion, and helps cool down the body. Add piperine from pepper and squeezed lemon juice for an added boost. Prepare in a cup of water, boil, then let it cool to lukewarm before drinking.
7-Methi Daana or Fenugreek Seeds Water
A classic in Indian cuisine, methi daana (fenugreek seeds) are rich in antioxidants, fiber, and help eliminate toxins. Soak half teaspoon of seeds overnights in a cup of water, then strain and drink in the morning. It may have a bitter taste, but the health benefits for your digestion and body make it worth it.
8-Saunf or Fennel Water
To manage appetite and avoid cravings, soak saunf (fennel seeds) overnight in a cup of water. The fiber helps you feel full, supports digestion, and keeps you from over-eating. In the morning, drink the glass with or without straining.
9-Sabza Daana or Chia Seeds and Lemon Water
For a refreshing fat-busting combo, soak chia seeds or sabza daana for 10 to 20 minutes. Meanwhile, boil jeera (cumin) and cinnamon stick (daalcheeni) in water until brownish, then strain and mix with lemon juice, honey (optional), and soaked seeds. Mix well and enjoy this hydrated, metabolism-supporting powerhouse.
10-Amla and Ginger Juice
Detoxify with this blend of AMLA (Indian gooseberry) and ginger. Add half cup of chopped AMLA, 1/4th teaspoon of rock salt, and blend with 1 and a half cups of water into a smooth mix. Pour into a glass and drink to improve carbohydrates digestion and support immunity.
11-Lemon Water
A timeless classic, lemon water is known to enhance hydration, support metabolism, and aid in weight loss. Squeeze a firm, bright yellow lemon (avoid mould, blemishes), rinse and slice, then mix with 8–12 ounces of warm water. Add honey, stevia, or leave it optional. Sweeten to taste and stir well. It’s low in calorie content and easy to integrate into your daily lifestyle choices.
Best Low Calorie Drinks You Can Never Miss Out
| Drink | Calories | Key Benefits | Extra Notes |
|---|---|---|---|
| Water | 0 | Hydration, curbs appetite, boosts metabolism | Two glasses before a meal help you feel full |
| Skim or Soy Milk | Low | Protein, supports muscle health, nutrient-rich | Plant-based milk like almond has less protein |
| Green Tea | 0 | Catechins and caffeine help with fat burning | Works best if taken twice a day |
| Vegetable Juice | 0 (without sugar) | May reduce risk of type 2 diabetes, liver disease, heart disease | Use paper filter if high cholesterol |
| Tea (Green/Black) | 0 | Antioxidants, may protect against cancer and stroke | Best unsweetened and home-brewed |
| Black Coffee | 0 | Antioxidants, boosts mood and concentration | Moderate intake: 3–4 cups daily |
| Filtered Coffee | 0 (without sugar) | May reduce risk of type 2 diabetes, liver disease, heart disease | Use paper filter if high cholesterol |
| Milk (Low-Fat) | ~100 | Calcium, vitamin D, potassium, supports bones and muscles | Skim or low-fat preferred |
Worst & High Calorie Drinks
| Drink | Calories | Main Risks | Extra Notes |
|---|---|---|---|
| Specialty Coffees | 200–300 | High sugar, extra calories | Avoid whipped cream, choose skim milk |
| Soda | ~150 per can | Empty calories, no nutrients, linked to weight gain | Diet soda also not ideal long-term |
| Specialty Cocktails | 150–250+ | High in sugar and alcohol calories | Skip mixers like soda or juice |
| Mocktails | 100–200+ | Often high in sugar, no alcohol but calorie-dense | Choose sparkling water with herbs |
| Energy Drinks | 200–400+ | Excess caffeine, sugar, may cause heart palpitations | Contain guarana, ginseng |
| Diet Soda | 0–10 | Artificial sweeteners may trigger cravings | Use only as a step toward water |
| Soft Drinks | ~150 per can | Type 2 diabetes, heart disease, higher body weight | Completely avoid for weight loss |
| Sports Drinks | 100–150 | Sugar similar to soda unless needed for intense exercise | Water is better for rehydration |
| Smoothies (Store) | 300–400+ | High sugar, calorie-heavy | Make at home with no sweeteners |
| Cocktails & Hard Seltzers | 90–250 | Alcohol calories, may have hidden sugars | Check labels for sugar content |
10 Best Drinks for Weight Loss
If you’re serious about results, rotate between these energizing drinks:
- Water: Stay calorie-free, feel full, and don’t overeat. A 5.15 percent weight drop is seen with increased hydration. If you weigh 150 pounds, drink 75 ounces or 2.2 liters daily.
- Grape juice: At bedtime, helps burn fat via circadian rhythms. Contains resveratrol, converting white fat to brown fat.
- Wine/alcohol: Skip it—it interferes with sleep and fat metabolism.
- Cinnamon tea: Great for detox, with antibacterial effects.
- Cucumber/parsley: Diuretic, rich in nutrients and fiber.
- Coffee: Caffeine boosts energy, reduces ghrelin, and promotes satiety.
- Black tea: Contains polyphenols, flavonoids, catechins—all effective in weight management.
- Kombucha: A probiotic drink that strengthens gut bacteria, aiding digestion.
- Pineapple: Bromelain aids absorption and metabolism.
- Green juice: Combine spinach, cabbage, coriander, celery. Add tea, stevia if needed. Makes a great smoothie too.
What are the low calorie energy drinks for weight loss?
Some of the best low-calorie energy drinks for weight loss include options like Celsius, Bang Energy, and Runa Clean Energy. These drinks provide an energy boost while keeping calories low, making them effective choices for those looking to manage their weight without sacrificing flavor or perfor
How can you slim down in 7 days?
To slim down in 7 days, focus on reducing processed foods and added sugars in your diet. Staying hydrated with plenty of water and incorporating more fiber-rich foods can also support weight loss. However, keep in mind that weight loss is influenced by many factors, and it’s healthier to aim for a gradual and sustainable weight loss of 0.5–2 lbs per week.
How can I lose 5 kg in 7 days?
Losing 5 kg in 7 days is not a realistic or healthy goal. Rapid weight loss often involves losing water weight and muscle mass, not just fat. Instead, aim for sustainable weight loss through long-term diet, exercise, and lifestyle changes for lasting results.
