5 “Bad” Drinks You Shouldn’t Avoid for Weight Loss, According to Dietitians

5 “Bad” Drinks You Shouldn’t Avoid for Weight Loss, According to Dietitians: When it comes to weight loss, it often feels like you’re getting bombarded with a never-ending list of things to avoid. But what if some of those “bad” drinks you’ve been steering clear of actually deserve a place in your diet plan? Yes, you read that right! Let’s break down the barriers and debunk the myths surrounding these misunderstood beverages. Here are five drinks that might have a bad rap but can actually be part of a healthy weight loss strategy, according to dietitians.

1. Coffee

Embrace the Brew!

Is Coffee Good for You? Benefits & Risks, According to an RD

Who doesn’t love starting the day with a warm cup of coffee? Often vilified due to its caffeine content, coffee is actually a powerhouse when consumed in moderation. Caffeine can boost metabolism and increase fat burning. The key? Keep it simple—skip the sugar and heavy creamers. Opt for a splash of almond milk or just enjoy it black. Ever thought of your morning joe as your new weight loss buddy?

2. Milk

Not Just for Kids

Introducing Baby to Cow's Milk

Milk has often been shunned by weight loss enthusiasts due to its calorie and fat content. However, dietitians suggest that milk can be a great source of high-quality protein which helps in satiety and muscle repair. Whether you choose dairy or a fortified plant-based alternative like almond or soy milk, you’re providing your body with essential nutrients like calcium and vitamin D. Remember, moderation is key, and opting for low-fat or skim versions can keep calories in check.

3. Fruit Juice

The Right Sip Matters

Are fruit juices healthy for you? - Times of India

Yes, fruit juice can be high in sugars, but choosing the right type makes all the difference. Opt for 100% fruit juices with no added sugars and measure your portions. These juices retain most of the vitamins and minerals from the fruit, unlike sugary drink alternatives. A small glass can provide a burst of energy pre-workout or a refreshing nutrient kickstart to your morning.

4. Diet Soda

An Occasional Fizz

diet soda - Penn Medicine

Diet sodas have a notorious reputation in the health community for artificial sweeteners which some fear may contribute to weight gain and cravings. However, when the craving for something sweet strikes, a diet soda can be a guilt-free way to satisfy it without the calorie overload of regular soda. It’s not a drink to have daily, but an occasional can isn’t a dealbreaker for your waistline.

5. Alcohol

Cheers to Moderation

Reasons Why Age and Alcohol Don't Mix

While heavy drinking is a no-go, moderate alcohol consumption can fit into a weight loss diet. A glass of red wine has even been noted for its health benefits, including heart health and potentially even aiding in controlling blood sugar. The rule of thumb here is moderation—one glass can be a pleasant addition to a balanced meal, but overdoing it can reverse all your hard work.


So, before you cut out these drinks entirely, consider how they can fit into your lifestyle and weight loss goals. Moderation and smart choices are the cornerstones of a sustainable diet. Don’t be too quick to judge a drink by its cover—or its reputation!

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