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Elizabeth Shaw is a nationally known nutrition expert, four time cookbook author, freelance writer, and pioneer in the field of fertility nutrition. Commonly referred to as ⁘Shaw Simple Swaps⁘, she is the president and owner of the USA based nutrition communications and consulting firm. Elizabeth has been in the field of nutrition for over 18 years, has served as an adjunct professor, and is a certified personal trainer.
Figuring out what’s “allowed” and what’s “off-limits” when it comes to beverages and weight loss can be exhausting. With the evolving research and pseudo-science influencers sharing misinformation online, it’s hard to understand what, if anything aside from H2O (aka water), can be consumed in a meal plan when weight loss is your goal.
Unfortunately, thinking in absolutes can really derail your goals, especially if you’re someone who enjoys a cup of juice with breakfast, or milk in their cereal. Here at EatingWell , we believe all foods—drinks included—can fit into a healthy, balanced diet.
Have you ever heard that drinking a glass of water before the start of your meal helps increase satiety, in turn decreasing the volume of food (and number of calories) you consume? Well, believe it or not, there is truth to this! Research found that subjects who preloaded water before a meal (about 2 cups) experienced greater weight loss than members of a control group who were instructed to imagine their stomach full before meals. 1 In fact, those who consumed the water lost on average 2.6 more pounds over the 12-week study compared to the controls.
The verdict: Staying hydrated may help keep your hunger at bay, while also simultaneously reducing the tendency to mindlessly munch. “Hydration is important because it helps us feel full and can reduce our hunger levels,” says sports dietitian Sarah Koszyk, RDN . Sometimes we think we are hungry, but in reality, we’re thirsty and dehydrated. “A refreshing drink can fill up the stomach while also sending a signal to the brain that you are full,” she explains.
