What's the best thing to drink if you're on a diet?

December 16, 2025 •

3 min read

Approximately 75% of the human body is made of water, and proper hydration is a key component of overall health and weight management. Beyond plain water, however, many people on a diet seek alternatives to satisfy their cravings while avoiding excess calories and sugar. Choosing the right beverages can play a significant role in achieving and maintaining a healthy weight.

Quick Summary

Exploring the optimal beverage choices for weight loss, including water, infused waters, green tea, and black coffee. This article details the benefits of these low-calorie options, offers comparisons, and advises on what to limit for effective dietary management.

Key Points

Water is the Best: It is calorie-free, boosts metabolism, and helps control appetite, making it the most effective diet drink.
Infuse for Flavor: Add fruits like cucumber, lemon, or berries to water for flavor without extra calories or sugar.
Boost Metabolism with Coffee and Tea: Unsweetened black coffee and green tea can help increase your metabolic rate and enhance fat burning.
Avoid Sugary Beverages: Sodas, fruit juices, and sweetened coffee drinks add unnecessary calories and sugar, which can hinder weight loss.
Mindful of Artificial Sweeteners: Be cautious with diet sodas, as some research suggests they might increase cravings for sweet foods.
Limit Alcohol: Alcoholic beverages contain empty calories and can impede weight loss efforts.

Hydration and its Importance for Weight Loss

Water is undoubtedly the best thing you can drink for weight management. It is calorie-free, essential for most bodily functions, and plays a direct role in boosting metabolism through a process called water-induced thermogenesis. Your body uses energy to heat up cold water to your body temperature, resulting in a small increase in calorie burn. Staying adequately hydrated can also help curb your appetite, as the brain can sometimes mistake thirst signals for hunger. Drinking a glass of water before a meal can help you feel fuller, potentially reducing overall calorie intake.

Flavorful Ways to Drink More Water

If you find plain water boring, there are many ways to add flavor without adding calories or artificial sweeteners. Infused water is a simple and delicious solution. Some popular combinations include:

Cucumber and mint: A classic, refreshing, and calming combination.
Lemon and ginger: Known for their digestive and antioxidant benefits.
Strawberry and basil: A sweet and fragrant mix.
Raspberry and lime: A tart and zesty flavor profile.
Orange and cinnamon: Offers a warm, spiced flavor.

Creating infused water is as easy as adding your chosen fruits, vegetables, or herbs to a pitcher of water and letting it steep in the refrigerator for a few hours. This makes for a great, healthy alternative to sugary drinks or sodas.

Coffee and Tea: Metabolism Boosters

For those who need a caffeine kick, unsweetened coffee and tea are excellent choices. Black coffee is a near-zero-calorie drink that can temporarily boost your metabolism and increase fat burning. Green tea, in particular, contains antioxidants called catechins, including epigallocatechin gallate (EGCG), which have been linked to increased fat oxidation. When enjoying these beverages on a diet, it is crucial to avoid adding sugar, full-fat creams, or high-calorie flavorings. Opt for a splash of milk or a sugar-free alternative if needed.

A Note on Artificial Sweeteners

While diet sodas and beverages with artificial sweeteners are often low in calories, their impact on weight loss is complex and debated. Some studies suggest that the intense sweetness might stimulate an appetite for other sweet foods, while others point to potential links with increased diabetes risk, although more research is needed to confirm these findings. A conservative approach is to favor naturally calorie-free options like water, unsweetened tea, and black coffee, and use artificial sweeteners sparingly.

Comparing Healthy Diet Drink Options


Beverage	Calories (per 8 oz)	Key Benefits	Considerations
Plain Water	0	Calorie-free, essential for all bodily functions, curbs appetite.	Can be perceived as boring, but easily improved with infusions.
Infused Water	<5	Adds flavor and nutrients without calories or sugar.	Requires some preparation time to steep flavors.
Green Tea	<5	Rich in antioxidants (EGCG), which may boost metabolism and fat oxidation.	Contains caffeine, which some people may be sensitive to.
Black Coffee	<5	Contains caffeine to increase metabolism and energy expenditure.	High caffeine intake can cause jitters or interfere with sleep.
Apple Cider Vinegar Drink	<10	Contains acetic acid, which can improve metabolism and reduce food cravings.	Must be diluted heavily to protect tooth enamel and stomach lining.
Herbal Tea	0	Many varieties offer unique flavors and can aid digestion or relaxation.	Effects depend on the specific herbs; always check for potential side effects.
Protein Shake	Varies	Can promote satiety and help build muscle, which boosts metabolism.	Calories can add up quickly depending on ingredients; choose carefully.

What to Limit or Avoid

To maximize the effectiveness of your diet, it's equally important to know what drinks to avoid or limit. Sugary beverages, including regular soda, most fruit juices, and sweetened coffees or teas, are packed with calories and can lead to weight gain. Alcohol should also be consumed in moderation or avoided, as it contains empty calories that don't provide nutritional value and can impair judgment, leading to poor food choices. The body also tends to prioritize metabolizing alcohol over fat, which can slow down weight loss.

Conclusion

While many beverages can support a diet, the best choice is plain water. It's the most effective and simplest way to stay hydrated, boost metabolism, and manage hunger. For variety, consider naturally infused water with fruits and herbs. Unsweetened coffee and tea offer metabolism-boosting benefits, but it's important to consume them without added sugars or excessive cream. Ultimately, replacing high-calorie, sugary drinks with these healthier alternatives is a foundational and highly effective strategy for any weight management plan. For further dietary guidance, consulting a healthcare professional is always recommended.

Frequently Asked Questions

Yes, drinking water can aid weight loss by boosting metabolism through thermogenesis and helping to suppress appetite. It also helps your body function efficiently to break down fat.

While diet sodas are low in calories, their effectiveness for weight loss is debated. Some studies suggest artificial sweeteners can still stimulate a craving for sweets. It is safer to choose naturally calorie-free options like water or tea.

Studies vary on the optimal amount, but research suggests that consistent consumption of green tea, possibly around 2-3 cups a day, may have a small but beneficial effect on metabolism when combined with a balanced diet and exercise.

Adding a small splash of low-fat or plant-based milk to your coffee is generally fine. The key is to avoid high-calorie, sugary creamers and syrups that can negate the drink's benefits.

Apple cider vinegar contains acetic acid, which some studies suggest can help improve metabolism and curb food cravings. It must be diluted with water to avoid potential digestive issues.

Caffeine is a stimulant that can help with fat burning and energy. However, excessive intake can lead to side effects like jitters or disrupted sleep, which can negatively impact overall health and weight loss efforts. Monitor your intake based on your sensitivity.

Most fruit juices contain a high concentration of natural sugars and calories, often without the fiber found in whole fruit. This can contribute to weight gain. It's generally better to eat whole fruit or infuse water with fruit for flavor instead.