Drinking Less Sweetened Drinks Is The Key To Losing Weight

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

At least that's what researchers say, who found that giving up calories in sugary drinks - even just one glass a day - leads to a loss of 1, 5 kg. for 18 months.

"Weight loss from liquid calories is greater than their loss from solid food intake," said Dr. Liu Chen, an assistant professor of epidemiology at the School of Public Health and Health in New Orleans.

One of the reasons for this is that the body is able to regulate the intake of solid foods on its own. For example, if you eat too much solid food at lunch, you will tend to eat less at dinner. But this self-regulation does not apply to the fluids you drink, experts say.

"If you reduce your intake of beverages, especially those that contain sugar, this would be a simple and easy way to maintain your weight. You can avoid gaining extra weight, or if you are on a diet you can easily achieve your goals, "adds Chen.

The study "supports what many nutritionists believe - liquid calories do not satisfy hunger," said Connie Dickman, director of the University of Washington. "In addition, finding that sweetened drinks can have a greater impact on weight than other fluids, is an important message to Americans who continue to try to reduce their calories."

And if you are thirsty? "Drink water," says Chen

During the study, researchers studied the diets of 810 people aged 25 to 79 years. The participants in the study, which lasted 18 months, were randomly divided into three groups:

1) tips for lowering blood pressure;

2) lifestyle interventions, including diet tips and exercise lowering blood pressure) and

3) interference in lifestyle and a special diet rich in fruits and vegetables.

In this study, the researchers paid special attention to the participants' weight and the drinks they consumed. The weight of the participants was measured at 6 and 18 months and their diet was monitored by sudden telephone interviews.

The drinks are divided into seven categories:

- sweetened with sugar drinks (including soft drinks, fruit drinks, fruit punches or high-calorie drinks sweetened with sugar);

- diet drinks, such as diet soda and others that have artificial sweeteners

- milk (including whole milk, 2%, 1% and skimmed milk);

- 100% fruit and vegetable juices (fresh fruit);

- coffee and tea with sugar;

- coffee and tea without sugar;

- alcoholic beverages.

The researchers found that sugary drinks accounted for 37% of all liquid calories consumed by the study. Among the drinks, those that are sweetened with sugar are the only type of drinks that are associated with weight change.

Drinking less sweetened beverages is more important than eating less for weight loss. In fact, drinking even one glass of less soft drinks leads to a loss of 0.5 kg in 6 months and another 1 kg in the next 18 months.

If a small change in diet can lead to a loss of half a kilogram in six months, with the addition of other small changes or increased activity even 15 minutes a day, a lot can be achieved. Gradual changes help to achieve a healthier weight.

Consumption of liquid calories has increased with the increase of the epidemic of obesity. In earlier studies, researchers found that 75% of adults in the United States could be with Overweight or obesity in 2015 and this is associated with drinking sweetened beverages.