Can energy drinks actually help you lose weight?
If you go to the gym or are interested at all in fitness, I’m sure you have heard of 0 sugar energy drinks and how popular they are.
Many people use them to boost alertness and energy before a difficult workout.
Do Energy Drinks Help You Lose Weight?
Regular energy drinks are loaded with sugar and calories and will not assist with weight loss. However, 0 sugar energy drinks can be consumed without adding any calories to your daily calorie intake. Ingredients in energy drinks also help reduce appetite, increase energy, and help speed up the metabolism.
How Do You Lose Weight?
How exactly do you lose weight? You must burn more calories than you are eating. To do this, you must be eating in a calorie deficit.
First you must find out your maintenance calories, which is how much you would have to eat to remain the same weight that you currently are.
How do you find your maintenance calories? You will need to find out your basal metabolic rate and determine your activity level. I suggest checking out this post for more information or look up a body mass index calculator.
Once you’ve found your maintenance calories, you want to start eating about 200 fewer calories per day. If your maintenance calories were 2500, you would want to eat about 2300 every day.
Watch the scale to see if you are losing weight. If not, simply decrease your calories further until you begin to lose weight. Cardio will also affect this. If you burn 300 calories per day from cardio, then you will be in a further deficit and lose even more weight.
Eating whole foods and including fruits and vegetables are great ways to help lose weight. This will help keep you full and stop you from snacking on processed foods.
0 Sugar Energy Drinks Benefits On Weight Loss
If you are drinking a 0 sugar energy drink, then they will definitely help you lose weight. Drinks that don’t put any calories in your body will not contribute to weight gain. We’ve already discussed that you must be in a calorie deficit to lose weight and 0 sugar energy drink swill ensure that you do this.
A great benefit of 0 sugar energy drinks is their ability to reduce cravings. If you are trying to cut out sugar and eat less but are faced with cravings, it can be very hard to stay on track.
What if there was a way to counter these cravings without putting any calories or sugar in your body? This is where the energy drinks come in. They are flavored with sucralose to provide a sugary taste similar to diet pop that will meet cravings.
Energy Drink Weight Loss Ingredients
Let’s break down the most common ingredients found in energy drinks and how they can help support weight loss.
Probably the most common ingredient found in energy drinks is caffeine. Caffeine has plenty of weight loss benefits such as appetite reduction, boosting performance in the gym, and increased focus.
Caffeine has been shown to stimulate working muscles to use fat as fuel, which delays glycogen depletion in the muscles, allowing for longer workouts. It also allows the body to burn fat rather than storing it on the body.
Caffeine increases the process of glycosis, which is where glucose in the body is broken down and used as energy. Glucose is created from the carbs that we eat. This results in more energy and also increases the amount of adenosine triphosphate used for muscle contraction and relaxation.
By increasing energy and focus, you can work out and run for longer, thus burning more calories.
Be cautious as caffeine will dehydrate you and being dehydrated can severely impact performance in the gym and weight loss. We need water in our body to transport nutrients to the muscles and help burn fat. Make sure to drink plenty of water if drinking energy drinks.
Taurine is an abundant amino acid in the body found in foods. Taurine plays a role in metabolism and digestion by helping the liver create bile salts. which help the body break down fatty acids in the intestines.
The muscles contain high amount of taurine as it helps ensure proper muscle function and also protects against muscle damage.
Vitamin B is required for proper cell function, mitochondrial function, and energy production. Vitamin B-12 is essential for the metabolism of protein and fats, meaning that your body will break them down sooner resulting loss.
Hydrochloric acid in the stomach releases B12 from protein during digestion. It then combines with intrinsic factor before being absorbed into the bloodstream.
Vitamin B also helps the body convert carbohydrates into glucose which is then burned and used as energy rather than being stored on the body as fat.
It’s also known as an anti-stress vitamin as it enhances healthy functioning and improves the body’s ability to deal with stressful situations. Cortisol, the stress hormone is one of the main causes of fat gain, so having less stress will results in weight loss.
Guarana is a Brazilian plant that is extracted into powder for its therapeutic properties. It is rich in antioxidants that neutralize harmful molecules called free radicals that are linked to diseases.
It has also been proven to increase energy and focus. This is because it contains a high concentration of caffeine. It can also boost the metabolism and cause your body to burn more calories at rest.
Ginseng is a herbal supplement used to treat a variety of different ailments. It increases the body’s resistance to stress, trauma, anxiety, and fatigue. Once again, coritsol is a major factor leading to fat gain. So removing stress and anxiety from the body is a great way to help your weight loss journey.
By fighting fatigue, athletes can work out longer and harder helping them burn off fat.
This amino acid is made by the liver and kidneys to increase the metabolism. It’s important for heart and brain function, muscle movements, and protecting the body from heart disease and high cholesterol levels.
L-carnitine also helps transport fatty acids into the mitochondria, where they can be burned for energy.
If you are consuming a 0 sugar energy drinks, then sucralose is the most common ingredient found in them for flavoring.
This is what provides a sweet taste without any actually sugar or calories. How safe is it? For some people it may raise blood sugar and insulin levels, but there is no research to back up this claim.
The best thing you can do is see how it affects you. If it negatively affects you, then do not use it. But most people will not suffer any side effects after drinking it. It is most likely safe to use in moderation.
Are Energy Drinks Safe?
Many people claim that energy drinks are very bad for you. The irony is that caffeine is one of those most dangerous ingredients found in them, and many people who drinks 3 coffees a day swear that energy drinks are bad.
Having more than 200mg of caffeine at once can be considered dangerous and anything more than 400mg in one day. Side effects can include insomnia, restlessness, anxiety, headaches and more.
Large amount of caffeine can cause serious heart and blood vessel problems such as hearth rhythm disturbances and heart rate and blood pressure increases.
Most energy drinks range from anywhere from 120-180mgs of caffeine. Recall that guarana also contains caffeine, so there may be more caffeine in the drink than actually shown.
Try to choose energy drinks with lower caffeine contents and consider not having any other caffeine the same day that you have an energy drink. As long as you are following the warnings on the can of only having 1 per day you should not have any issues.
Note that some people are more caffeine sensitive and ranges will vary for them. If caffeine affects you negatively and you’re looking for a way to boost your workouts, consider this caffeine free pre-workout.
Energy drinks can become dangerous when mixed with alcohol and this should be avoided. Once again, the caffeine is the main danger here.
When caffeine is mixed with alcohol, the caffeine can overcome the depressant effects of alcohol and make the user feel more alert. This may cause them to continue drinking and become more impaired than they realize.
This can lead to the user becoming more impaired than they normally would. Studies have shown that those who mix energy drinks with alcohol are more likely to perform unsafe acts while under the influence.
As long as you aren’t drinking more than the recommended dose and keeping your caffeine intake as low as possible, they are safe to take.
0 Sugar energy drinks are a much better option as they do not put a bunch of extra sugar into your body.
Do not mix energy drinks with alcohol.
Drink a lot of water when consuming any caffeine products to prevent dehydration.
When used the way they are intended, energy drinks can be considered helpful and benefit weight loss.
Leave any questions or comment below and I’ll get back to you!
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