Why is it best to avoid liquid calories?

We all know that drinking enough fluids is important for maintaining good health, but not all drinks are created equal.

We’ve spoken in the past about the health benefits of drinking water, however, we find many clients still turn to sugary drinks and other high-calorie alternates instead.

Unfortunately, drinking liquid calories can have negative effects on your health, and it’s not an ideal way to meet your nutritional needs!

Here are some simple reasons why.

Liquid calories aren’t as satisfying as solid calories.

When you eat solid foods, your body must work harder to digest them, which can help you feel full and satisfied. But when you drink liquid calories, your body doesn’t have to work as hard, and you may not feel as full or satisfied after consuming them.

Generally, we will then see an increase in calories across a day, week, month and therefore lead to an increased intake of calories and weight gain over time. If that isn’t enough to put you off, remember an increase in weight gain and body levels will increase the risk of other health issues from developing.

Liquid calories don’t provide the same nutrients as solid foods.

When you consume calories from good food sources, you’re also getting a range of nutrients that your body needs, such as fibre, vitamins, and minerals. Remember, many liquid calories don’t offer these same nutritional benefits. For example, a can of soda may provide hundreds of empty calories without any nutritional value.

Do you have a fat loss goal? Well liquid calories will almost certainly interfere with this goal, drinking liquid calories can be a major obstacle to fat loss due to you already trying to eat in a calorie deficit. You are limiting the amount of food you will be able to consume and therefore we see cravings from clients due to not enough calories being consumed by food when liquid calories are present.

People who consume sugary drinks are more likely to be obese.

Studies have shown that people who consume sugary drinks tend to have higher body weights and are more likely to be overweight or obese. It makes sense to try and work on this step before even thinking about the food you consume as it might be the limiting factor long term.

So, what should you drink instead? Water will always be the gold standard recommendation for health when it comes to hydration. Only athletes or anyone trying to maximise performance may look to different hydration options, which is a different conversation all together.

Water is calorie-free, refreshing, and essential for your body’s functioning. If you’re looking for other options, diluted juice (no added sugar), unsweetened tea, black coffee and sparkling water, can be other good choices.

Just be sure to read labels carefully and avoid drinks that contain added sugars.

What next?

In conclusion, while it may be tempting to reach for a sugary drink or other liquid calories, it’s important to be aware of the negative effects they can have on your health. By choosing healthier beverage options, you can support your overall health and well-being.

In our First Steps to Fitness Programme this is a big message for clients starting their journey into long term weight and fat loss.

If you are interested in long term change, this is the programme for you. If you’re in need of support, please check out our first steps to fitness programme and join the next intake.