5 ‘bad drinks’ that might actually help with weight-loss goals while keeping diet realistic

Practicing mindful drinking can help people make better choices in the often confusing world of beverages and weight loss.

With new studies released regularly—and misinformation spreading fast online—it can be tough to know which drinks, other than water, fit into a healthy lifestyle.

The good news is that an all-or-nothing approach isn’t necessary, according to EatingWell.

Skipping the drinks you enjoy, like a morning glass of juice or milk with your cereal, can make eating healthy feel impossible.

Nutrition experts believe balance is more effective than restriction, and that many drinks, once considered “off-limits,” can be part of a healthy plan.

Here are five beverages that can serve as healthy alternatives to sugary drinks, and in some cases, even work as some of the best drinks for weight loss.

Five mindful drinking choices that support weight loss

Naturally sweetened coffee

Coffee is one of the most popular beverages worldwide, and caffeine is often linked to weight loss benefits.

However, flavored coffee drinks are usually criticized for their high sugar content.

Koszyk explained that some coffee creamers can contain “empty” calories from sugars and saturated fats.

“Coffee isn’t meant to be a high-caloric drink, but drinking black coffee doesn’t always appeal to everyone’s taste buds. Choosing the right coffee creamer that is low in sugar and saturated fat can offer satisfaction while still aligning with one’s weight-loss goals,” she said.

The key is moderation. Naturally derived sweeteners such as monk fruit, honey, or maple syrup can provide flavor without overwhelming the drink with calories.

Choosing no-added-sugar creamers makes coffee one of the best drinks for weight loss that also fits personal taste.

Fortified soy milk

Soy milk is another option that supports mindful drinking and weight loss.

Soy protein can aid in weight management when included in a balanced diet.

“Including soy milk in your diet is a fabulous way to up your protein, fiber and vitamin and mineral intake to meet your nutrient needs while losing weight,” says registered dietitian Lauren Harris-Pincus, M.S., RDN.

A fortified, unsweetened soy milk delivers 7 grams of protein and 80 calories.

It also contains vitamin B12, which is especially important for those following plant-based diets.

As one of the top healthy alternatives to sugary drinks, soy milk offers nutrients without adding unnecessary sugar.

Low-calorie diet sodas

For many people, soda is the hardest drink to give up.

However, switching from regular soda to low-calorie or diet soda can significantly reduce sugar intake and lower calories.

Harris-Pincus explains that while diet soda may not provide nutritional value, it can still support weight loss as a substitute for full-sugar soda.

Nutrition experts suggest gradually reducing soda intake over time and replacing it with sparkling water infused with fruits or herbs.

This approach allows people to practice mindful drinking while slowly moving toward healthier habits.

Pure pomegranate juice

Fruit juices are often placed on the “bad list” for weight loss, but not all juices are created equal.

Experts point out that choosing 100% fruit juice, like pomegranate juice, offers flavor and health benefits.

Harris-Pincus says adding a splash of pomegranate juice to water or sparkling water can encourage hydration without added sugar.

Research has also shown that pomegranate juice can help reduce body weight, lower blood pressure, and improve markers of heart health.

Rich in antioxidants, pomegranate juice can fight inflammation and support overall well-being.

This juice is a strong option for those looking for healthy beverages that still feel like a treat.

Cow’s milk

Milk is often criticized in weight loss conversations, with some pointing to its natural sugar content.

However, studies show that whole milk may be linked to lower body weight, body mass index (BMI), and reduced risk of obesity.

“Milk has a lot of benefits. The high-quality, bioavailable protein in milk, like leucine, stimulates muscle growth, which can optimize maintaining lean muscle mass,” explains sports dietitian Sarah Koszyk, RDN.

She stresses that maintaining muscle while burning fat is essential to losing weight.

A cup of skim milk provides 8 grams of protein for only 90 calories. Whether enjoyed as a snack, blended into a protein shake, or poured over cereal, milk can be one of the best drinks for weight loss while satisfying meals.

Why beverages matter in weight loss

Drinks do more than quench thirst—they are important in appetite control.

“Hydration is important because it helps us feel full and can reduce our hunger levels,” says Koszyk.

She adds that people often mistake thirst for hunger, leading them to eat when a glass of water or a light drink would have been enough.

Staying hydrated also supports digestion and overall health.

Choosing healthy beverages can help reduce cravings, improve energy levels, and make weight management easier in the long term.

How to choose the best drinks for weight loss

When evaluating drinks, experts recommend keeping three factors in mind:

• Calories: Be mindful of the total calories. Drinks shouldn’t provide more than a meal unless they include protein or fiber for fullness.
• Added sugar: Limit sweeteners like syrups and honey. Health experts recommend staying within daily limits to avoid excess sugar intake.
• Nutritional value: If a drink provides essential nutrients like calcium, protein, or fiber, it can be worth including even if it has calories.

The bottom line on mindful drinking

Mindful drinking doesn’t mean cutting out everything but water.

It’s about finding balance and choosing healthy alternatives to sugary drinks that work for you.

Options like cow’s milk, soy milk, pomegranate juice, and even the occasional coffee or low-calorie soda can all fit into a sustainable weight-loss plan.

As Harris-Pincus emphasizes, the most important thing is creating habits you can maintain.

Any plan that includes healthy beverages and allows for enjoyment will likely succeed in the long run.

Discover more mindful drinking tips from Dr. Anthony Balduzzi of The Fit Mother Project on the best and worst beverages for health:

Disclaimer: This article is for informational purposes only and is not intended to serve as a substitute for professional advice, diagnosis, or treatment. Always seek the guidance of a qualified expert or licensed professional with any questions or concerns you may have.