Are Liquid Calories Packing on the Pounds?
We all chug a lot of fluids all day long. With the warmer weather coming, we'll all be drinking even more. Great for keeping the body hydrated, but what about for your waistline? 
In the old days, we turned to tap water, since there was not a lot of choice. Most of us knew that dairy products could also be a source of liquids, and we all enjoyed a small serving now and then of regular soda.
What's happening now? The choices are endless and label reading is a must. Most beverages now come in gigantic sizes, multiple colors (beware – all clear drinks are not calorie free!), and range from zero calories per serving to several hundred. Plus, some healthy, lower calorie drinks have morphed into calorie-sinkholes due to super-sizing. So, how to choose? Can we guzzle down as much as we want without paying the price of extra pounds?
Have you fallen into the diet sabotage of liquid calories? Let me know if this is a problem for you, and how you manage it.
Our bodies do not sense liquid calories (healthy or treat) very well. (We do much better with solid foods). This means if you’ve consumed several beverages totaling 500 calories in a day, you won’t perceive that you’re consumed many calories, and will eat just as much during the day. Simply put, those calories you drink will typically be added on to what you eat in a day (and not replacing them). So, just 500 extra calories a day from liquids can pack on one extra pound in a week!
Sound scary? It’s not, because the variety of available beverages that are tasty and low in calories can help you stay on track. Plus, you can "just say no" to super-sizing.
A note to you meal-replacement drinkers: We’re not talking about liquid protein shakes used to substitute for a meal. We’re talking about the daily intake of fluids not related to meal consumption.).
Here are 10 basic rules to help you maneuver through the dozens of products, when you're tired of plain water. You can make some smart choices to support good health, and not loosen your belt!
- Size matters with high calorie-drinks so always order the smallest available (even child-sized!)
- Avoid super-sizing regular sodas, punch, or juice
- Skip the free refills
- Choose low-calorie sodas, juices, and flavored waters
- Stick with low-fat or no-fat dairy products in coffee, tea, or specialty drinks
- Avoid sports drinks, unless you're working out for one hour or longer
- Limit alcohol intake - measure, don't eyeball your serving
- Minimize sugar and sugary syrups, or use low-calorie products
- Don't drink your fruit - dilute 100% juice with water or seltzer
- Add some lemon or lime or a splash of juice to "doll up" tap water
- Read product labels: clear doesn't always mean calorie-free
Other ideas? I'd love to know them.
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Comments
I love to have tea. Unsweetened (of course) as a change from regular water.
Adding (thinly) sliced cucumber to water is a great change of flavor, too!
Sparkling water is a great alternative to soda, especially naturally lemon or lime flavored. It's calorie free and contains no artificial sweetners.
what about smoothies? they can be a refreshing way to get your recommended 2-5 servings of fruit a day. They may not be as hydrating as water, but many liquids are not (soda for instance). This can be a healthy alternative to soda or other calorie laden drinks - may as well have your drink laden with healthy calories!
I always like to get my liquids by drinking starbucks sugar free vanilla non fat chai lattes. I figure I get some protein that way too.
Smoothies are a good treat here and there, but many are unaware of how many calories can be packed into one smoothie; some have more than 1000 so consume wisely!
Dr.Fernstrom:
What is your opinion on my morning routine? I am a retired chef and have a nutritional backround.
Awake at 4:30am Make my protein shake(200 g blueberries, 150 g strawberries, 1 banana,1/2 cup fiber blend*, 6 oz fat-free yogurt, 1/4 cup protein powder, 1 oz ea. liq. multi vitamin, coral calcium, gluclosamine, COq 10, 4 calcium citrate tablets well blended. Large cup of green tea using 4 tea bags, 24 ozs of water. I start with 20 -30 minutes of yoga/lite exercises (push-ups, crunches, etc) I will finish drinking most of the above by 8:30 or so. I wait approx. 30 minutes and then have breakfast 90% of the time I have 1/4 cup reg. oatmeal with 4 tbls of my fiber blend, and 1/4 cup my homemade very low-fat, low G.I. granola with nuts and dried fruit (blue berry or apple).
Wait 1-2 hours and go to the YMCA and do about 1-2 hours of cardio and weight lifting.
Oh by the way in July of 2004 I weighed 307 pounds today's weight was 179 pounds. My hip was replaced in Nov of 2005. Any thoughts or suggestions.
There is a great new drink out that has a bunch of vitamins, is low in calories, and tastes great. It is called Fuze, and they have many different flavors. There is one type of Fuze called Slenderize that comes in six different flavors and has only 5 or 10 calories. It's a great substitute for water or sugary juice.
I always have trouble finding calories for a boxed wine that I love from Franzia, I drink Crisp White 1-2 glasses/night & in the summer I may have a vodka tonic w/diet tonic & lime, that is my one & only vice to relax, I watch everything I eat & drink, no soda, only water after 1 cup of coffee & no sweets @ all. Can you help me figure out calories of the wine & vodka tonics? Thanks
Make your own smoothie. I buy bags of fresh frozen fruit (no sugar) and add a cup or so to a blender with 6oz of lite yogurt. Splash of pomegranate juice and a banana; liquify and enjoy! Sometimes I add a 1/2 cup organic unsweetened granola for a crunch factor. Yum!
What about black coffee? I drink it all day long! I am also a fan of the MooLatte, but do not indulge that often.
Everyone knows that water is not only great hydration, it's wonderful for the skin. Although I personally enjoy drinking a nice cold glass of ice water w/lemons, I do sometimes desire the "quench" of soda. This is when I drink seltzer water- they come in different flavors, my daughters fave is pomegranite, I like lemon & cranberry-lime. Also, another drink that is full of thirst quenching antioxidants & truly makes you feel healthy & energetic, is shaken iced green-tea lemonade. Starbucks is where I discovered this amazing cold drink-you can get it w/sweetener syrup - however even sans the syrup- its a wonderfully refreshing drink. To make at home, simply brew up some hot green tea- I fill my pitcher about 3/4 w/ice cubes & prebrewed green tea. Then add the remaining 1/4 with prepared crystal light lemonade. Can also use different variety of flavored crystal light if preferred. ENJOY!
I have found that alternating throughout the day between plain water and flavored bottled water is great for keeping hydrated and a refreshing good tasting alternative to sodas or juices. After trying several different flavored waters, I found "Aquacal", it comes in 4-5 flavors that are awsome, with no calories and no carbs and it's calcium fortified.
Artificial sweetners tend to make you bloated. JUst because it's calorie free doesn't mean it's all that good for you either.
I have never been fond of any soft drink whatsoever in my life, period and I never will be. I strongly believe that a lawsuit should be filed against the soft drink companies for the damage that those evil drinks have done to our country's health. If we get thirsty, there plenty of water out there that we can use instead.
I drink Caffine Free diet coke on weight watchers you can use it as 1 water it has /0 calories/ 0 fat /40mg of sodium/ total carb 0 protein 0.
When at fast food restaurants I order soda pop, but then I water it down heavily. I try to water my soda down more and more with water as time goes by.
When at fast food restaurants I order soda pop, but then I water it down heavily. I try to water my soda down more and more with water as time goes by.
I have severe fibromyalgia. I drink diet coke, crave it and choclate. I started taking Lyricia and it seems to be helping. I sincerely have done stretching, very hard to be consistent. Now, of course I'm looking at nutrition and don't know where to start. What do I do if I decrease food intake, and I'm getting hungry a couple hours later? I sleep better when I have a bowl of Honey Bunches of oats. I do crave choclate or sweets since I have gotten older. I just don't know what the answer is...Thanks in advance for your input!
I have severe fibromyalgia. I drink diet coke, crave it and choclate. I started taking Lyricia and it seems to be helping. I sincerely have done stretching, very hard to be consistent. Now, of course I'm looking at nutrition and don't know where to start. What do I do if I decrease food intake, and I'm getting hungry a couple hours later? I sleep better when I have a bowl of Honey Bunches of oats. I do crave choclate or sweets since I have gotten older. I just don't know what the answer is...Thanks in advance for your input!
