Chapter 9: Beverage Choices

Chapter 9: Beverage Choices Table of Contents Chapter 9: Beverage Choices...............................................................................................1

New Science of Slimming: 10 Road Rules to Weight Loss Success

Table of Contents..................................................................................................................1 Part 1) How Old Science ethods of Beverage Choices Have !ailed "o#..........................$
Old %#les................................................................................................................................................$ Over&Cons#'ption of Soda....................................................................................................................$ (ncreased Cons#'ption of )nerg* +rin,s..............................................................................................$ +ecreased Cons#'ption of -ater..........................................................................................................$ Beverage Cons#'ption..........................................................................................................................$ -hat -ent -rong -ith ..S. Beverage Cons#'ption...........................................................................$

Part /) How The 0ew Science of Sli''ing Can Solve the Beverage and -eight 1ain Proble'...............................................................................................................................12
0ew %#les.............................................................................................................................................12 ('proving on the Classics.....................................................................................................................12 %eplenishing -ith -ater......................................................................................................................12 Better Beverages Choices....................................................................................................................12 +air* and +air*&3i,e Beverages...........................................................................................................11 Coffee....................................................................................................................................................1/ Tea.........................................................................................................................................................1/ -ater.....................................................................................................................................................1$ Beverage )val#ation.............................................................................................................................14 5#antitative ..........................................................................................................................................14 5#alitative.............................................................................................................................................16 Choosing Beverages.............................................................................................................................16 -hat To 3oo, !or..................................................................................................................................17 -hat To 8void.......................................................................................................................................17 %estoc,ing "o#r 9itchen.......................................................................................................................17 !85s.....................................................................................................................................................17 Sli''ing S#ccess S#''ar*................................................................................................................17

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

New Science of Slimming: 10 Road Rules to Weight Loss Success

Part 1) How Old Science Methods of Beverage Choices Have ailed !o"
Old #"les
Using the old methods of weight loss and beverages, it is easy to see what went wrong. Bombarded with sugary juices, sodas, and drinks, Americans are quite literally drinking themselves to death. The following three concepts are obvious reasons why beverage consumption often goes hand in hand with weight gain!

Over$Cons"%ption of Soda
The more than abundant consumption of soda has led to a number of health problems, including unwanted weight gain, which can lead to obesity. "odas and other processed drinks are often plagued by too much sugar, which can cause an insulin roller coaster in our bodies, eventually leading to insulin resistance. #f you drink $diet% or $&ero calorie% sodas instead, beware of the artificial sweeteners. "urprisingly, these artificial sweeteners can cause you to gain weight due to the increased craving for sugar you may e'perience.

&ncreased Cons"%ption of 'nerg( )rin*s

(ike sodas, energy drinks are a close cousin. The myth is that energy drinks give you more energy to burn off those unwanted calories. #n fact, they just make it easier for you to store those calories and give you a big boost of sugar or artificial sweeteners as an unwanted bonus.

)ecreased Cons"%ption of +ater

Along with the increased consumption of sodas and energy drinks, Americans are drinking less and less water. )ften times, when we are thirsty, we reach for a soda or juice, instead of what our body is really craving, water. By the end of this chapter, you will understand how to modify your current beverage choices so that they can contribute, not hinder, your weight loss success. *ow that we have covered the main reasons why unwanted weight gain can be more than likely with unhealthy beverage choices, let+s dig a little deeper.

Beverage Cons"%ption
+hat +ent +rong +ith ,-S- Beverage Cons"%ption
#n the ne't several sections, we+ll talk about specific beverage choices, in e'cess, that can negatively affect your health.

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

New Science of Slimming: 10 Road Rules to Weight Loss Success

S"gar( Sodas
The first of many $unhealthy% beverage choices, soda can potentially damage your weight loss success. ,ven sodas with artificial sweeteners such as -./", aspartame, saccharin, and sucralose can be harmful. Why do no- calorie diet drinks make you gain weight? (et+s first begin by reviewing what happens in our bodies when we consume large amounts of sweeteners. #nsulin release occurs in two phases! first, a satisfying sweetness in the mouth, and later, a rapid blood sugar rise. This sudden increase in insulin can easily cause you to gain weight. "ince diet drinks lead to an insulin spike because of the sweet taste, they ultimately cause you to crave and consume more sugar later. 0erhaps not all that shocking, soda has quickly become the most consumed beverage in America, accounting for up to 123 of calories consumed daily. That+s a scary thought, considering that soda consumption can lead to a number of health problems including! insulin resistance, diabetes, low -4( and high triglycerides levels. An e'cess of sugar in soda beverages may lead you on a path to these health problems. Although satisfying to the taste, sugar tends to be quite the opposite for your waistline, providing empty calories of up to 566 calories per drink. 7hen browsing for sodas, it is likely that you will encounter two main types of sugars in table sugar 8fructose and sucrose9. Table sugar 8sucrose half fructose, half glucose9 causes an insulin surge and rise in blood sugar levels. This type of sugar is a quick release sugar 8high glycemic load9 causing a rapid rise in blood glucose levels. Table sugar can be inappropriate for energy recovery after endurance e'ercise or for someone with diabetes e'periencing hypoglycemia. .ructose is found naturally in fruit and honey and isn+t bad in small quantities. -owever, in large quantities fructose increases the levels of cholesterol, triglyceride, uric acid, insulin, and cortisol. These factors are linked to heart disease, blood pressure, and clotting. "ucrose causes the similar effects when in e'cess, but consuming e'cess fructose magnifies these effects.

#n the ne't section, we will e'plore three main topics! how soda can harm you, why we crave it, and simple changes you can make for healthier alternatives.

The Seven Side Dangers in Soda

7e will begin with the seven dangers in soda! artificial sugars, phosphoric acid, caramel color, formaldehyde, high fructose corn syrup 8-./"9, potassium ben&oate, and food dyes.

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

New Science of Slimming: 10 Road Rules to Weight Loss Success

Artificial "ugars As mentioned before, artificial sugars often found in diet sodas can cause an insulin surge, causing intense sugar cravings later in the day. 0hosphoric Acid 0hosphoric acid proves to be a harmful substance that depletes your body from calcium, resulting in weaker bones and teeth. /aramel /olor The classic caramel color you see in many sodas, including colas, is purely for looks. *ot only do the chemicals used to make the caramel color contribute no nutritional benefits, but they are also tainted with harmful cancer inducing carcinogens. .ormaldehyde .ormaldehyde is another type of carcinogen your body gets from drinking soda. Although it is not directly added to sodas, this carcinogen occurs when you digest and break down aspartame 8a type of artificial sugar and methanol9. This chemical break down results in the following equation! aspartame : methanol formic acid : formaldehyde. -igh .ructose /orn "yrup 8-./"9 A highly processed form of sugar made from corn, high fructose corn syrup 8-./"9, is substituted for sugar in many drinks because it is cheap, has a longer shelf life than table sugar, and is in liquid form. -./" causes insulin surges without the sugar, and leads to carb craving just like other sugar substitutes. #n addition, -./" also increases cholesterol, triglyceride, uric acid, insulin, cortisol, blood pressure and clotting. 0otassium Ben&oate ;et another carcinogen, potassium ben&oate is a preservative that breaks down to ben&ene with the aid of heat. This means, if you leave your soda in the sun, you might as well be drinking a can full of carcinogens. .ood 4yes Bright colors may be appealing to the untrained eye, but these food dyes are responsible for causing many health issues. These health problems can range from hyperactive behavior to impaired brain functioning.

Kicking the Habit

*ow that you know how sugary sodas can negatively impact your health, let+s move on to why we crave soda and healthier alternatives. "weetness

.irst, we start with sweetness. <any of us crave the sweet taste of soda, but feel guilty when we reach for a soda. #nstead of sugars and artificial sweeteners, try adding natural sweeteners with 'ylitol, such as =ust (ike "ugar and >ylo "weet, to drinks to satisfy your sweet tooth.

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

New Science of Slimming: 10 Road Rules to Weight Loss Success

/affeine

/affeine, in many ways can be very helpful on a busy day or a long work day, but large doses stimulate the internal sugar system and increases insulin resistance. ,ventually, this can lead to unwanted weight gain, and even diabetes. #nstead, we recommend drinking tea, specifically green tea. ;ou will get a small boost of caffeine, while reaping the benefits antio'idants and increased hydration. ,nergy

"ometimes, soda is simply a reaction to a lack of energy. ;es, caffeine in soda can give you a small boost in energy, but it is short lived. "odas and energy drinks are often used to prevent drowsiness during the day. -owever, it is a much more effective solution to make lifestyle changes by getting enough sleep or increasing physical activity, so that you do not need to rely on sodas and energy drinks. /arbonation?.i&&

0erhaps it is not the flavor or sweetness that draws you to sodas, but rather the carbonation and fi&&. #f that+s the case, we recommend selt&er water with a bit of lemon. <any stores also carry selt&er or carbonated mineral waters with a variety of flavors with added natural sweeteners. .lavor

.or some of us, we stay loyal to certain soda or energy brands simply for the flavor. 7hile that is understandable, it is not doing your health any favors. #nstead, we recommend drinks such as -int or using the 0ur faucet attachment with the option of added natural fruity flavor. #f you have some fruit around the house, look no further. Try adding real fruit to water such as citrus wedges, cucumber, chopped mint, crushed fresh?fro&en berry, etc. The list of natural $spa waters% you can make at home are endless. =ust use your taste buds and your imagination@

'nerg( )rin*s
"imilar to diet drinks, energy drinks also negatively contribute to health issues. /onsuming energy drinks is a lot like running up a large hill when you+ve just finished running a marathon. The consumption of energy drinks can often feel like pushing your body further when you+re running on empty, thus increasing your already fatigued body. ,nergy drinks provide an average of 26 to AB6 calories per C o&. serving, according to a 16AA article in the journal 0ediatrics. -owever, most cans of energy drinks contain two or more servings per can. Denerally, very few adults or teens drink only half a can of any beverage, the true calorie count for energy drinks ranges from A66 to 1C6 calories. "ince most people do not fill up on liquid calories in sugar sweetened beverages such as energy drinks, they will still consume regular meals, thus increasing their total daily calorie count. Enown for their fast acting jolt, energy drinks like Fed Bull and <onster tout a high dose of caffeine and a varying blend of Genergi&ingG e'tras that include vitamins and amino acids and herbal supplements. But despite the eye catching cans and slick marketing, the main ingredient responsible

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

New Science of Slimming: 10 Road Rules to Weight Loss Success

for that mojo is good old fashioned sugar. G Calories are energy, plain and simple,G says Eatherine Heratsky, F4, a registered dietitian at the <ayo /linic in Fochester, <innesota. G#tIs what your body uses for fuel. Any food, whether itIs a turkey sandwich, a can of soda, or an apple, has energy. ,nergy drinks should be thought of as calorie drinks.G Additionally, energy drinks cause insomnia and fragmented sleep, as well as overeating due to a grehlin? leptin imbalance in the hormones.

The Five Reasons Why Energy Drinks Make You Fat

What are the five reasons why energy drinks make you gain weight? The big issue at hand is that if all these health problems are related to energy drinks, why wouldnt they make you fat alsoJ #f you still aren+t convinced, we will now go over five reasons why energy drinks make you fat! "ugar /onverts to .at Sugar = Fat: "ugar travels through the body and is mainly transformed to fat stores in the body. This is especially true if a person has hereditary problems, hormone issues, is inactive in their lifestyle, and has blood glucose problems. 4ue to the high sugar content contained in energy drinks, an individual who drinks them consistently could easily find himself carrying e'tra weight in the form of fat stores, the most dangerous kind of weight gain. "ugar is also a carbohydrate, which is burned by the body differently than fat. The calories in sugar, when not e'pended, cause an individual to gain weight and can hinder weight loss. ,nergy 4rinks *ot /onsumed in <oderation <ost things are normally okay in moderation, however people find themselves almost drawn to the high that an energy drink provides them with. The sad fact is that after the pure sugar and caffeine high wears off, a crash is almost inevitable. The result is a craving that is rarely satisfied as the cycle continues. Ultimately, the consumption of energy drinks will case unwanted cravings, which lead to over consumption and later, weight gain. -idden /alories and "ugars The thing about energy drinks is that you can be easily tricked into thinking you are getting a health supplement. The e'pectation is that you will have the energy to work out and thenK boomL you have less energy than you started with. ;ou become dependent on energy drinks for many reasons, and you may think you are drinking something that is low calorie, but not all labels tell you what you are consuming. The <ore ;ou 4rink, The <ore ;ou ,at 7hen you e'perience a crash from energy drinks, you may feel the urge either to drink another energy drink to simply get by. )ther times you may feel the need to eat to cure the hunger and surrender to the feelings that the body needs sustenance to feel whole again. This alone can make you fatL as you consume energy drinks, you are enhancing hunger and your body is holding on to every calorie and stores it as fat.

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

New Science of Slimming: 10 Road Rules to Weight Loss Success

Sports )rin*s
"ports drinks provide a quick burst of energy, and some have balanced protein as well. -owever, be wary of those that are flavored and sweetened with sugar substitutes and even -./". Although suitable before and after a workout, sports drinks should not be confused with energy drinks. -ere are some reasons why sports drinks can be helpful if properly used!

0rovide hydration and electrolytes /arbs prevent fatigue 0rotein prevents muscle breakdown 0roteins prevent overeating after e'ercise

)iet )rin*s
4rinks with artificial sugars are also known as diet drinks. These diet drinks can include all types of juices, sodas, and energy drinks. Bottom line is! diet drinks do not help you lose weight. Eey words to look out for are beverages advertised as &ero calories and no sugar. The following are a list of ways that diet drinks, often loaded with artificial sugars and other preservatives, negatively impact your health!

-./", sweeteners, and even sugars cause insulin resistance. 4iet drinks increase carbohydrate 8sugar9 cravings They disrupt intestinal bacteria and distort taste buds because it is a laboratory created chemical. 4iet soda intake is associated with increased risk for heart attack and stroke 4iet drinks can be addictive Artificial sweeteners are A66 to A666 times sweeter than regular sugar, causing you to seek and crave that e'perience as a thrill. Artificial sweeteners confuse your metabolism, slowing it down. 0opulation studies show a 1663 increase in obesity in diet soda drinkers.

4espite popular notion, diet drinks are not appropriate for weight loss.

."ices
4ifficult for many Americans to give up, juice is generally best if limited at the very least. 4ue to an average high sugar content, juice tends to increase the glycemic load of a meal. "ince juice comes in many different forms, we will discover the hard facts about three main types! fruit juices, vegetable juices, and processed, powdered juices. Fruit Juices

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

New Science of Slimming: 10 Road Rules to Weight Loss Success

.act is, people do not eat less just because they drink juice. A A1 o& glass of )= is about A26 calories. Although orange juice in the morning is generally okay, it will cause an insulin surge, which can lead to reactive hypoglycemia and insulin resistance. Why e actly is fruit !uice so unhealthy? .or starters, fruit juice contains calories, lots of them. #n fact, you may be consuming as many as A26 calories in just one minute. .ruit juice also lacks fiber, which is essential if you want to avoid sugar crashes and stay full longer. 7hen we eat fresh fruit that contains fiber, a protective barrier will coat your intestines, resulting in slower absorption of sugar. -owever, without this layer of protection, you will unfortunately suffer from a sugar crash that could leave you feeling irritable, hungry, and tired. Father than choosing fruit juice, we recommend you opt for water, or at the very least, naturally flavored selt&er water. .resh fruit is also recommended as this can be a good source of fiber. -ere are some helpful tips when choosing fruit juices!

/ancel out the effect of an insulin surge by mi'ing protein powder with orange juice 8or other type of juice9 to stimulate glucagon production, rather than insulin. Try diluting the juice with water, or ice. Beware of sugars and sweeteners in commercial lemonades. To avoid this, make your own lemonade with lemon or lime. "ports drinks provide a quick burst of energy and some have balanced protein. -owever, be wary of those that are flavored and sweetened with sugar substitutes and even -./".

Vegetable uices
Another popular juice type is vegetable juice. Megetable juices are low in calories, and full of vitamins and minerals. -owever, these juice drinks may contain high fructose corn syrup and other sweeteners and preservatives. Always read labels and don+t be fooled by gimmicky advertisement tricks.

!rocessed and !o"dered Drinks

And lastly, we have processed and powdered juice drinks. Be sure to screen labels for -./" and sweeteners, which are empty calories. A good choice to try is unsweetened cranberry juice powder. /ranberries increase fat burning, are good for urinary tract health, and eliminate water retention.

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

New Science of Slimming: 10 Road Rules to Weight Loss Success

Part /) How The 0ew Science of Sli%%ing Can Solve the Beverage and +eight 1ain Proble%
*ow that we have covered many different types of beverages and their negative health effects they have on Americans, we will move on to how we can turn these $problems% into $solutions% with a few adjustments.

0ew #"les
Unlike our old rules for weight loss, the new rules of slimming success focus on two main concepts! improving the classics and replenishing with water.

&%proving on the Classics

Unlike many other diet plans, we believe it is unrealistic to completely give up drinks that you enjoy. )f course, any beverage in e'cess can cause health issues, as we mentioned earlier in this chapter. -owever, the difference is that we encourage clients to think of their overall health, and to modify those drink choices for the better. A bit later in this chapter, we will talk about how to improve on drinks you already enjoy and list some possible alternatives. 7e will also get into the $why% when it comes to cravings for certain properties of drinks in the later sections.

#eplenishing +ith +ater

The second concept we will go over in part two of this chapter is the importance of replenishing with water. 7hen we feel that initial craving to satisfy thirst, our bodies are begging for water. #nstead, we may choose to replenish that lost fluid with drinks like soda or juice. #n turn, we end up craving water even more intensely. (ater in this chapter, we will e'plore some tasty options for drinking water and reaping all the thirst quenching benefits.

Better Beverages Choices

As we previously mentioned, there are definitely some beverage staples in the American diet. ,ven though many of these drinks are not the best choice, we will now go over how to make the best choice for you.

.ruit =uice

Feplace with vegetable juices Add protein powder 4ilute with water

<ilk

4rink low fat dairy products only

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

10

New Science of Slimming: 10 Road Rules to Weight Loss Success

Feplace with soy, almond, or rice milk /offee Tea Alcohol 4rink straight unsweetened coffee 4rink in moderation, and filtered <ake unsweetened tea at home ,at while you drink to increase satiety

)air( and )air($2i*e Beverages

Another great beverage choice is low fat dairy. #t is best to drink low fat dairy products whenever available. )therwise, three glasses of milk can be B26 calories, which is the same as a Big <ac with fries. 13 milk has the ideal B6 N6 N6 balance, as mentioned in earlier chapters. Faw milk is fine, but usually contains a large amount of calories. (ow fat buttermilk is an e'cellent choice if you are watching calories and want the added benefit of good gut bacteria. )ther milk choices for those who may not enjoy milk or are lactose intolerant are soy milk, almond milk, and rice milk, just to name a few. Almond milk is worth a try, especially since it doesn+t have the controversies that have been arising with soy and usually contains )mega N, a good kind of fat.

What are the ty"es of milk availa#le?

The following is a list of milk and milk substitutes that you may consider adding to your regular diet!

Fegular cow+s milk! "ubtypes low fat, homogeni&ed, 4-A added, raw milk alternates like goat milk "oy milk Almond milk Fice milk -emp milk /oconut milk

#f you have sensitivities to dairy, many of the aforementioned choices can be great alternatives. )ften times, these milk alternatives can also have the added benefits of more nutrients 8vitamins, minerals, probiotics, prebiotics9. 7hichever type you choose, watch out for high sugar contents. http!??www.realsimple.com?health?nutrition diet?health benefits of milk 6666666662C5C5? http!??www.milk.co.uk?page.asp'Jint0age#4OBN

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

11

New Science of Slimming: 10 Road Rules to Weight Loss Success

Coffee
.or those of us who cannot function without a cup of coffee, we recommend limiting your coffee intake to one to two cups a day. 7e encourage this moderate intake because coffee tends to increase blood sugar, adrenaline, and cortisol, all of which contribute to unhealthy weight gain. -ere are a few coffee tips to help you stay on track for weight loss success!

#t is best to drink coffee early in the day to avoid insomnia. /hoose filtered coffee 8regular drip, espresso machine9 because it reduces cholesterol. Unfiltered coffee 8.rench press9 may raise your cholesterol. A cafe latte with 13 milk is a good balanced drink with B6 N6 N6 ratio.

Tea
All teas are good whether it is black, green, or herbal tea. <any also associate teas with calming and rela'ing feelings. A cup of tea can be something to look forward to in an inevitably stressful world. The two main types of teas you are likely to encounter are! fermented non fermented 7ithin those two types, there are four main groupings! black white oolong green The great new is there is great variety, even amongst those four main groupings. #n fact, many grocery and health food stores contain herbal infusions, typically bark, flowers, fruit, and grasses, thus increasing tea varieties even further. )ne of the most common tea types is green tea, made popular for its weight loss properties. Dreen tea contains epigallocatechins 8,D/D9, which increase the fat burning rate up to 23 by o'idi&ing fatty acids. These ,D/Ds enhance the thermogenic effect 8burning more calories in your system by increasing heat in the body9. This type of tea also contains cancer fighting antio'idants, among other beneficial health properties. #ced tea can be loaded with sugar or sweeteners, especially if purchased at fast food chains. A good alternative is to make your own at home, so you control the amount of sugar. -erbal iced tea can be enjoyed the same way, with or without natural sweeteners. To summari&e, here are the benefits of green tea and why you should consider adding it to your diet!

#f it contains epigallocatechins gallate 8,D/D9! o increases fat burning

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

12

New Science of Slimming: 10 Road Rules to Weight Loss Success

enhances thermogenic effect 8burns more calories by increasing heat in your body9 #f it contains ( theanine! o calms and rela'es o helps control stress
o

+ater
Hot +ater vs Cold +ater
What are the #enefits of hot vs$ cold water? This ne't section will involve distinguishing properties of water. .irst, we+ll focus on water temperature. 7hether you prefer your water beverage hot or cold, here are some specific benefits you should take note of!

/old burns calories to heat your body -ot makes you sweat to e'crete to'ins

"ince hot and cold beverages have separate benefits, it may be useful to $mi' and match% whenever possible or during different circumstances. .or e'ample, cold water may be more beneficial to consume after a workout and hot water may be helpful when you are more sedentary.

Tap +ater vs iltered +ater

*e't, we+ll discuss tap vs filtered water. The A<A, *#-, 7hite -ouse Task .orce on )besity declared obesogens as , $endocrine disrupting chemicals,% which can be present in unfiltered tap water. These chemicals have the potential to sabotage your weight loss success by altering the hormones present in your body. =ust to name a few, here are some obesogens present in tap water!

endocrine disrupting chemicals pesticides 8atra&ine9 fungicides 8tributylin9

These obesogens build up in fat cells, which become bigger to accommodate the ever growing to'ins. -ere are a couple ways to combat obesogens! #nstall a granular activated carbon filter on your faucet to filter tap water. The method of reverse osmosis also works to clear perchlorate 8hypothyroidism9

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

13

New Science of Slimming: 10 Road Rules to Weight Loss Success

http!??healthybodydaily.com?health conditions?dr o& obesogens hidden in your food making you fat

Perception of Thirst vs H"nger

)ur ne't topic of discussion is an e'tremely relevant one. -ave you ever finished eating a meal, and about 16 minutes later, you still feel hungryJ 0erhaps the culprit isn+t hunger at allL it might just be thirst in disguise. /onfusion between desire for liquids or food occurs because of aging and the close pro'imity of the hunger and thirst centers in our bodies. -unger and thirst centers are both in the hypothalamus region in the brain. .or this reason, unquenched thirst can be perceived as hunger. )ne factor that can contribute to this confusion is age. Aging decreases thirst perception, not to mention, with an aging bladder, many drink less to avoid social nuisance.

)ress ,p !o"r +ater

*ow that we have discussed some properties of water and the effect hunger and thirst play on our brains, let+s talk a bit more about some ways to increase water intake. #f you prefer your water flavored, there are quite a few options to avoid the sugar and sweeteners that $gourmet% waters contain, causing them to be just as unhealthy as soda. These ne't several sections will go over different kinds of waters and flavorings that can be added to enhance them.

Flavored Water

4rink water that is flavored such as citrus or spicy. A 0errier water flavor study showed that people prefer citrus and spicy options. Try hot water with or without lemon.

How to Ma*e !o"r Own 0at"ral lavored +ater

As we mentioned earlier in the tips, plain water doesn+t have to be boring. )ne way to spice up flavor in plain water, without adding e'cess calories, is to make your own natural flavored water. -ere are some suggestions to help you get started and try e'perimenting!

/itrus wedge /ucumber /hopped mint, basil, rosemary, sage, etc. /rushed fresh?fro&en berry into water or selt&er water

Mineral Water
<ineral water is flavor enhanced by natural minerals. "ome people highly prefer this taste, making it more likely to consume water throughout the day.

S#arkling Water

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

14

New Science of Slimming: 10 Road Rules to Weight Loss Success

"parkling water 8"elt&er9 has no calories, but the carbonation makes some people full, preventing overeating. 7atch out for artificially GflavoredG selt&er and the added sugars and sweeteners it can come with.

Filtered Water
.or many people, drinking tap water is not necessarily avoided due to the obesogens we mentioned earlier that can cause negative hormonal changes, but simply the taste. Buy a water filter, so you can enjoy water from your faucet without worrying about to'ins or off taste.

Enhanced Water
,specially after workouts, purified, o&oni&ed, electrolyte enhanced water 8with E and <g9 can be a great choice to replenish electrolytes lost in the form of sweat. "ome e'amples are Trinity, ,ssentia, Aquafina, and 4asani. These enhanced waters often come in tasty flavors, too. =ust be sure to read the labels and avoid e'cess sugars and artificial sweeteners.

Beverage 'val"ation
After getting an idea of how to add liquids to meals, we will now discuss how to evaluate your beverage consumption. 7e will begin by addressing the main issue with liquids in our diets, then move on to more specifics on how to evaluate proper beverage consumption. A large problem with the liquids in our diet is the amount of sugar they contain. A typical A1 o&. can of soda contains B6 grams of sugar, the equivalent of A6 teaspoons of sugar. <ost of this sugar is in the form of -./". The caffeine in soda can also increase blood sugar and insulin resistance. An e'cess of sodas in school may be the culprit childhood obesity. The bottom line is that e'cess insulin release causes abdominal obesity, which can lead to a number of other health issues. *ow, we will get into goals for liquid intake and how liquids are specifically evaluated for our health. %ow are li&uids '#everages( evaluated for health? (iquids are evaluated in three ways! quantitatively, qualitatively, and by whether or not a filter is used.

3"antitative
After learning some different types of liquid additives, we+re ready to learn how to balance each meal with the right liquids. "ince we are talking about the quantitative properties of liquids, we will also be talking about frequency. This simply means balancing each meal with liquids. #nstead of trying to chug a large amount of water at dinner, it is more beneficial to spread out your liquid intake.

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

15

New Science of Slimming: 10 Road Rules to Weight Loss Success

The key here is! be sure to not only drink liquids with each meal, but also make good liquid choices. The following will list some tips and facts on liquid consumption!

The average adult needs about C glasses of water C times a dayL more in hot weather. ;ou can fulfill this quota by drinking A P cups of water with every meal or snack 82 5 meals? snacks a day9. As mentioned earlier, the total 5B ounces of water needs to be divided throughout the day. 4on+t dehydrate yourself during a long drive to minimi&e stops, then drink the 5B ounces all at once. 0eople are eating high carbohydrate diets and drinking diet soda. /arbohydrates and diet soda have the same effect of raising the insulin levels without increasing blood sugar, causing sugar craving and indulgence. Enowing these facts, you now know that it is most beneficial to follow the B6 N6 N6 nutrient proportion and choose beverages without e'cess and artificial sweeteners. Add protein to dampen the insulin release from sugar. #n the low calorie phase of your diet, you need a lot of water to deto'ify and flush out fat to'ins. 7ater deto'ifies, flushing the impurities and to'ins from your body. 4rinking less water hinders slimming, decreasing your weight loss success. <ore fluid optimi&es fat burn.

3"alitative
*ow that we have listed suggested amounts of water and beverage intake, let+s take a look at the quality of beverages that are preferred. Before you have a drink, take a minute and determine how much sugar, artificial sweetener, -./", and alcohol it contains. Because we are concerned with proportions, rather than specific caloric content, it is beneficial to assess the overall quality of the beverage you are consuming. -ere are a few tips to get you started doing just that! #t is also important to drink filtered water whenever available. .ilters remove metals, e'cessive minerals which can cause kidney stones, and pollutants like chlorine. ,mbedded water in food increases food volume, which increases satiety. 7ater causes you to be full quicker, thus you will eat less. 123 of water intake should be in the form of embedded water in fruits and vegetables. Avoid empty calories, high fructose corn syrup 8-./"9, sugar, and sweeteners. -./", sugar, and sweeteners build leptin resistance and insulin resistance, unnecessarily increasing carbohydrate craving.

Choosing Beverages
#n this ne't section, we will go more in depth about what to look for and what to avoid when choosing beverages. Although, we do not regularly label food or drink as $good% or $bad,% there are some choices that are more preferred than others. -ere are some tips to help you make the best choice for you!

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

16

New Science of Slimming: 10 Road Rules to Weight Loss Success

+hat To 2oo* or

0lain water is best because it contains no additives or calories. .ruit juices are good, but eating real fruit is better. 4rinking a lot of fruit juice gives you a high glycemic load 8quick release of sugar9, thus causing your insulin levels to spike.

+hat To 4void

/affeine in small quantities is okay, but large and infrequent caffeine stimulates the internal sugar system and increases insulin resistance. Avoid drinks containing added sugar, sugar substitutes, and -./".

#estoc*ing !o"r 5itchen

*ow that you have had a chance to think about which types of beverages you+d like to keep in your house, we will go a bit further. This section is all about how to restock your kitchen with liquids, the right kind of liquids. -ere are four ways to improve your liquid intake!

Det water filter ,njoy plain water. #f you do not enjoy the taste of plain water add lime, lemon, or a variety of herbs 8sage, basil, rosemary, etc.9 0urge all diet drinks and -./" containing drinks.

Father than cranberry juice which contains sugar, try "nsweetened cranberry juice powder. The powder can be found at www.usjuice.com, where other flavors are also available. -owever, cranberry is the best because of its fat flushing effect.

43s Sli%%ing S"ccess S"%%ar(

:Cop*right /21; 8#thor 0a'e -ebsite 3in,

17