Question: 

The internet is full of simple drinks that claim to help with weight loss. Are any of them worth trying?

Answered by bariatric nutrition therapist Erin Eilers:

Weight-loss drinks can be beneficial, but their effectiveness depends on many individual factors. These include your specific goals, the drink you’re using, how you use it and how much you consume each day. 

Research before purchasing

When deciding what to try, first look into the research behind its claims. Sometimes, research articles don't report whether the results were statistically significant, meaning some showed weight loss, but the effect wasn't meaningful or reproducible. Look for studies that use the words “statistically significant” over “no statistically significant” results. 

Protein and meal replacement beverages

Choosing a healthy meal replacement shake can be a challenge. Because there are different types of shakes and protein powders, be careful to read the label. Watch for high sugar content, which adds to unwanted calories and works against meaningful weight loss. 

These drinks may be used as a meal replacement or snack, depending on your weight-loss goals, and adjust your total daily protein and calorie intake accordingly. Protein drinks are most beneficial after workouts for muscle repair. 

A protein or meal replacement drink is a better choice if it contains: 

• 20 to 30 grams of protein.
• Less than 5 grams of sugar per serving. 

Pro tip

From a bariatric weight-loss perspective, drinks with calories or protein, including products labeled as protein water, do not count toward the daily hydration goal of 64 ounces.

Beware of weight-loss drink fads

Be skeptical of marketing or influencer claims such as: 

• Boosts metabolism.
• Melts away fat.
• Exaggerated or rapid results. 

Often, drink fads lack statistically significant research for weight loss. Many studies show some effect but fail this test, making claims unreliable. 

What about green tea, lemon water or apple cider vinegar?

These drinks are not harmful to most people and can be part of a healthy diet, but they won’t drive weight loss on their own. Current research on green tea and similar drinks shows mostly non-significant effects for weight loss. 

While apple cider vinegar may offer probiotics, you can also get probiotics from fermented foods or supplements.

Are probiotic and prebiotic sodas or fiber drinks helpful for weight loss?

While these are a healthier alternative to sugary sodas, they are not a weight-loss tool. They are fine in moderation as a lower-sugar swap or if you’re trying to cut back on soda altogether. 

Remember that high fiber, even in a soda, can cause unwanted side effects such as gas and bloating if consumed in excess.

The bottom line

Don’t expect weight loss without broader diet and exercise changes. Drinks alone without changing diet and exercise habits won’t yield the results you may be looking for.

Consult a doctor before starting new drinks or protein supplements, especially if you have diabetes, kidney disease or other medical concerns.

Get help with weight loss

If you need a little more help reaching your weight-loss goals, the Nebraska Medicine Bariatrics Center is the most comprehensive weight management program in the region, offering nonsurgical weight-loss programs, bariatric surgery and ongoing support.