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If you’re trying to lose weight, you have certainly heard of or tried zero-calorie drinks. But the question is if they really have no calories and do not contain other additives affecting your weight loss plans. Some drinks are calorie-free but contain ingredients that can negatively impact our health in the long run. So, let’s find out which zero-calorie drinks are safe for weight loss.
Highlights
Zero-calorie drinks contain little or no calories but may contain other additives.
Zero-calorie drinks can help with weight loss, won’t cause blood sugar spikes, help hydration, and control appetite.
Consuming zero-calorie drinks in excess can cause type 2 diabetes, cardiovascular issues, metabolic syndrome, and dental damage.
There are almost zero-calorie non-alcoholic and energy drinks. However, alcoholic beverages are not calorie-free, but some contain fewer calories.
What Is a Zero-Calorie Drink?
Zero-calorie drinks are beverages that contain little to no calories. These drinks are designed to provide hydration and flavor without contributing to your daily caloric intake.
But everything we consume has calories, even small numbers, so how can some drinks contain no calories at all?
Zero-Calorie Drinks Can Help Weight Loss
Research published in the National Center for Biotechnology Information showed that substituting zero-calorie beverages for sugary drinks can lead to weight loss or weight maintenance by reducing overall calorie intake. Beverages like water and unsweetened tea provide hydration without contributing to calorie surplus.
What Makes These Drinks Zero Calories?
The main source of calories in drinks is the sweetener. Regular drinks are sweetened with different kinds of sugar, which provides energy, i.e., calories.
But zero-calorie drinks contain artificial sweeteners that provide sweetness without adding significant calories. Common sweeteners, like aspartame, sucralose, and stevia, are much sweeter than sugar, so a small amount of them can provide the desired level of sweetness.
So, does it mean that zero-calorie drinks can be good for those aiming to lose weight?
"Zero-calorie drinks like water, unsweetened tea, and black coffee can help with hydration without adding extra calories or sugar."
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Do Zero-Calorie Drinks Help You with Weight Loss?
The short answer is yes. Many research studies show that a zero-calorie drink can have positive effects on weight loss for not containing regular sugar. For example,
A 2015 study shows that non‐nutritive sweetened beverages can effectively help weight loss and maintenance [1].
Another 2015 study suggests that drinking noncaloric beverages instead of caloric beverages can result in average weight losses of 2% to 2.5% [2].
A 2014 study indicates that consuming low/no-calorie sweetened beverages can help individuals manage their total energy intake, which results in weight loss [3].
Another study conducted in 2022 reports that substituting sugar-sweetened beverages with low- and no-calorie sweetened beverages can improve body weight and reduce cardiometabolic risk factors [4].
A 2016 meta-analysis suggests that consuming low-energy sweeteners found in zero-calorie drinks can decrease energy intake and body weight, especially if they replace sugar-sweetened beverages [5].
A 2016 systematic review and meta-analysis shows that using artificial sweeteners can result in modest weight loss and improve body mass index (BMI) [6].
A 2023 study found that consuming low/no-calorie-sweetened beverages can lead to weight reduction [7].
Another important point we should note is that lifestyle factors, including diets, physical activity, and health status, can also affect weight management.
So, consuming zero-calorie drinks is just one aspect of a general approach to weight loss, and a balanced diet and healthy lifestyle are necessary.
But zero-calorie drinks do not just help with weight loss. They can have many other health benefits as well.
Julie Upton, Registered Dietitian Nutritionist:
"Zero-calorie drinks can be a good choice to stay hydrated and manage calorie intake, especially for those trying to lose weight or control blood sugar levels."
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Consuming zero-calorie drinks can help us in the following ways:
Not Affecting Blood Sugar Levels: The non-nutritive sweeteners used in various zero-calorie drinks have little or no effects on blood sugar levels, which can help diabetics or those trying to control blood sugar to avoid the spikes caused by sugary drinks. Research findings support the positive impacts of low/no-calorie sweetened beverages as a substitute for sugar-sweetened beverages over the moderate term in overweight or obese adults who are at risk for or have diabetes [8].
Improving Oral Health: Sugar is one of the main causes of tooth decay. Zero-calorie, sugar-free drinks can improve oral health by lowering the risk of cavities and other dental issues. Also, research shows that caries is lower when you consume beverages with less than 10% sugar [9].
Hydration: Zero-calorie drinks, especially flavored or infused water, can help you stay hydrated. While water is the first and best choice for hydration, zero-calorie drinks can be a tasty alternative for those who can’t drink water regularly.
Decreasing the Risk of Metabolic Diseases: High consumption of sugar-sweetened beverages can increase the risk of metabolic syndrome and type 2 diabetes. Empirical evidence suggests that we should minimize the consumption of sugar-sweetened beverages to decrease the obesity-related risk of chronic metabolic diseases [10].
Appetite Control and Satiety: Recent research indicates that non-nutritive sweeteners in zero-calorie drinks can satisfy sweet cravings without increasing calories, which is a good tool for controlling appetite.
Summary
Zero-calorie drinks can help weight loss, do not increase blood sugar levels, improve oral health, help hydration, lower metabolic diseases, and control appetite.
However, zero-calorie drinks can cause some disadvantages, especially if consumed regularly for a long time.
The Downsides of Zero-Calorie Drinks
Drinking zero-calorie beverages contains ingredients that can cause the following issues in some individuals:
Type 2 Diabetes and Cardiovascular Disease: Artificial sweeteners, including aspartame, saccharin, or sucralose used in zero-calorie drinks can cause the same issues caused by sugar-sweetened beverages, i.e., type 2 diabetes, cardiovascular disease, hypertension, and stroke [11].
Disorders in Children, Men, and Women: Artificially sweetened drinks can cause delays in child neurodevelopment, multiple myeloma in men, rheumatoid arthritis in women, incidental end-stage renal disease, hip fractures, and dental erosion [12].
Metabolic Syndrome: Consuming diet soda every day can multiply the risk of metabolic syndrome and type 2 diabetes [13].
Impact on Gut Microbiota: Studies indicate that consuming non-caloric artificial sweeteners can cause glucose intolerance by changing the composition and function of the intestinal microbiota [14]. Also, other studies suggest that sucralose, aspartame, and saccharin, which are used to lower the energy content in foods and drinks to boost satiety and weight loss, can disrupt the balance and diversity of gut microbiota [15].
Dehydration: Caffeinated zero-calorie drinks, like diet sodas or energy drinks, can have a diuretic effect, causing dehydration if consumed in excess. Some studies also show the negative impacts of soft drink-like beverages on kidneys when consumed to rehydrate after dehydration [16].
Dental Health: The sweeteners found in regular soda and low-calorie soda can negatively impact the surface morphology of primary tooth enamel [17]. Also, their inherent acids and sugars can have acidogenic and cariogenic effects, causing dental caries and enamel erosion [18].
Summary
Consuming zero-calorie drinks in excess can cause type 2 diabetes, cardiovascular issues, neurodevelopmental issues in children, multiple myeloma in men, rheumatoid arthritis in women, metabolic syndrome, dehydration, and dental damage.
So, based on these pros and cons, what are the best zero-calorie drinks? Let’s focus on them in three groups: non-alcoholic, alcoholic, and energy drinks.
The following table compares the average sugar, calories, carbohydrates, and vitamins found in 100 grams of these drinks [19] [20] [21].
Non-Alcoholic Zero-Calorie Drinks
Calories
Sugar
Carbohydrates
Vitamins
Tap Water
0
0g
0g
Calcium 3mg
Sparkling Water
1
0g
0.28g
Vitamin C 0.2mg
Peppermint Tea
0
0g
0g
-
Chamomile Tea
0
0g
0g
-
Hibiscus Tea
0
0g
0g
Iron 0.08mg, Calcium 8mg, Potassium 20mg, Phosphorus 1mg
Rooibos Tea
0
0g
0g
-
Green Tea
0
0g
0g
Calcium 1mg, Potassium 19mg, Phosphorus 26mg
Black Tea
1
0g
0.3g
Iron 0.02mg, Potassium 37mg, Phosphorus 1mg
White Tea
0
0g
0g
-
Lemon Water
1
0.24g
0.24g
Vitamin C 1.2mg, Calcium 10mg, Potassium 3mg
Lime Water
1
0g
0.04g
Vitamin C 10.5mg, Iron 0.01mg, Calcium 1mg, Potassium 12mg
Detox Water
4
0g
1.67g
Fiber 1.2g, Calcium 8mg, Vitamin C 2.5mg, Vitamin B-6 0.833 mg, Vitamin K 10µg
Seltzer Water
0
0g
0g
-
Coconut Water
18
3.9g
4.2g
Protein 0.22g, Vitamin C 9.9mg, Iron 0.03mg, Calcium 7mg, Potassium 165mg, Phosphorus 5mg
Apple Cider Vinegar Tonic
7
1.1g
1.8g
Vitamin C 0.9mg
Black Coffee
0
0g
0g
-
Let’s learn more about the features of these calorie-free drinks.
Water
Tap water is the best drink in low-carb diets due to its health benefits and effects on weight management. Drinking water can help weight loss by promoting satiety and reducing overall calorie intake [22].
Staying hydrated helps maintain metabolic efficiency, which is an integral part of effective weight management and overall health [23].
Moreover, adequate hydration supports the body's natural detoxification processes and can improve physical performance and energy levels [24].
Unlike sugary beverages, tap water contains no calories or carbohydrates, so it can be considered the best drink for those following low-carb diets for weight loss and health improvement [25].
Sparkling Water
Sparkling water can support weight management and reduce the risk of obesity-related conditions, such as type 2 diabetes and heart disease, by providing hydration without added sugars [26].
So, it can be a safe drink for those following low-carb diets looking for zero-calorie drinks for weight loss.
Herbal Tea
Herbal tea includes a wide range of teas, including peppermint tea, chamomile tea, hibiscus tea, and rooibos tea, each with its specific health benefits and positive effects on weight loss.
Peppermint tea can work as a natural appetite suppressant and boost metabolic rates [27]. The calming properties of peppermint tea can also help reduce stress and improve mental clarity, increasing overall health and well-being [28].
Chamomile tea can also help weight loss indirectly by reducing stress and promoting better sleep. Chronic stress and poor sleep can disrupt metabolism and hormone balance, which can hinder weight loss [29].
By promoting relaxation and improving sleep quality, chamomile tea may help regulate cortisol levels and improve metabolic health, facilitating weight management in a low-carb diet [30].
Also, chamomile tea's mild anti-inflammatory properties can improve digestive health, reducing bloating and helping smoother digestion [31].
Better digestion can boost nutrient absorption and optimize gut health, which are important factors for overall well-being and weight management on low-carb diets.
Hibiscus tea is naturally low in calories and carbohydrates, so it can be one of the best zero-calorie drinks to maintain ketosis [32].
Also, hibiscus tea can help regulate blood pressure and cholesterol levels, which are important factors in maintaining cardiovascular health and metabolic balance [33].
Rooibos tea, made from the Aspalathus linearis plant native to South Africa, is a caffeine-free, calorie-free, and carbohydrate-free herbal tea, which can help you achieve ketosis and maintain a high protein intake [34].
While rooibos tea itself may not directly cause weight loss, its antioxidant properties [35], ability to improve fat metabolism [36], and benefits to cardiovascular health [37] make it a valuable addition to low-carb diets.
Green Tea, Black Tea, and White Tea
Green tea contains bioactive compounds, such as catechins and caffeine, which can enhance fat-burning and boost metabolic rate [38].
Also, green tea has been shown to increase fat oxidation both during exercise and at rest. The catechins, particularly epigallocatechin gallate (EGCG), work synergistically with caffeine to increase thermogenesis, the process by which the body burns calories to produce heat [39].
Green tea also has positive effects on insulin sensitivity and blood glucose levels, which is important for stabilizing blood sugar levels [40].
Green tea's low-calorie, metabolism-boosting, and antioxidant properties [41] make it a good calorie-free drink for those on low-carb diets.
Black tea can indirectly cause weight loss by its low-calorie content [42], fat metabolism-enhancing properties [43], and benefits to gut health and blood sugar regulation [44].
White tea is rich in antioxidants and has been associated with various health benefits, including improved cardiovascular health and weight management [45].
Lemon Water and Lime Water
Lemon and lime water are rich sources of vitamin C and antioxidants, which can help improve digestion, hydration, and overall health [46]. Also, their zero-calorie nature makes them suitable fits for those trying to lose weight using 0-calorie drinks.
Detox Water
Detox water contains simple ingredients, including water, cucumber, mint, and citrus, but can provide various health effects. Common benefits include hydration, improved digestion, and detoxification [47].
Seltzer Water
Seltzer water provides the benefits of hydration without added sugars or calories, making it a healthy alternative to sugary drinks [48].
Coconut Water
Unsweetened coconut water is low in carbohydrates and rich in electrolytes, meaning that it is a good option for hydration and replenishing electrolytes for those looking for drinks with 0 calories [49].
Apple Cider Vinegar Tonic
Apple cider vinegar can help blood sugar control and weight management, but it should be consumed in moderation to avoid potential negative effects on tooth enamel and digestive health [50].
Black Coffee
Black coffee is low in calories and contains antioxidants. It has been associated with various health benefits, including improved metabolic rate and cognitive function [51].
How about alcoholic drinks? Is there any zero-calorie liquor?
The Best Zero-Calorie Alcoholic Drinks
Alcoholic drinks are not calorie-free because alcohol contributes calories to beverages. However, some alcoholic drinks contain fewer calories. So, you need to minimize your alcohol consumption if you aim to lose weight.
The following table shows the calories, sugar, caffeine, and alcohol percentage in 100 grams of the above beverages [52] [53] [54].
Low-Calorie Alcoholic Drink
Calorie
Sugar
Caffeine
Alcohol Percentage
Vodka Soda
59
0g
0mg
8.5g
Rum and Diet Coke
60
0g
9mg
8.5g
Merlot
83
0.62g
0mg
10.6g
Gin and Tonic
84
6.57g
0mg
8.5g
Light Beer
29
0.09g
0mg
3.1g
Dry White or Red Wine
85
0.62g
0mg
10.6g
Gamay
78
0g
0mg
9.8g
Skinny Margarita
44
6.67g
0mg
9.9g
Champagne
85
1.5g
0mg
12.2g
Chardonnay
84
0.96g
0mg
10.7g
Now, let’s check some of the best zero-calorie energy drinks.
The Best Zero-Calorie Energy Drinks
Zero-calorie energy drinks are designed to boost energy without the calories found in traditional energy drinks that often contain sugars and carbohydrates. Here are some popular zero-calorie energy drinks:
Monster Energy Zero Ultra
Red Bull Sugarfree
Rockstar Sugar-Free
Bang Energy
Reign Total Body Fuel
Celsius Energy Drink
5-hour Energy
NOS Zero Sugar
Xyience Xenergy
Guru Lite Organic Energy Drink
Let’s check out the ingredients and nutrients found in each of these zero-calorie energy drinks.
Monster Energy Zero Ultra contains the following ingredients and nutrients.
Ingredients:
Carbonated Water
Citric Acid
Erythritol
Taurine
Sodium Citrate
Panax Ginseng Extract
L-Carnitine L-Tartrate
Caffeine
Sorbic Acid (Preservative)
Benzoic Acid (Preservative)
Sucralose
Natural Flavors
Acesulfame Potassium
Niacinamide (Vit. B3)
D-Glucuronolactone
Inositol
Guarana Extract
Pyridoxine Hydrochloride (Vit. B6)
Riboflavin (Vit. B2)
Maltodextrin
Cyanocobalamin (Vit. B12)
Nutrients (per 16 fl oz can):
Caffeine: 140 mg
Vitamin B3 (Niacin): 40 mg
Vitamin B6: 4 mg
Vitamin B12: 12 mcg
Red Bull Sugarfree
Each bottle of Red Bull Sugarfree includes the ingredients and nutrients listed below.
Ingredients:
Carbonated Water
Citric Acid
Taurine
Sodium Bicarbonate
Magnesium Carbonate
Caffeine
Aspartame
Acesulfame K
Niacinamide
Pantothenic Acid
Pyridoxine HCL
Vitamin B12
Natural and Artificial Flavors
Colors
Nutrients (per 8.4 fl oz can):
Caffeine: 80 mg
Taurine: 1000 mg
Vitamin B3 (Niacin): 20 mg
Vitamin B5 (Pantothenic Acid): 5 mg
Vitamin B6: 5 mg
Vitamin B12: 5 mcg
Rockstar Sugar-Free
Rockstar Sugar-Free is another popular zero-calorie drink with the following ingredients and nutrients.
Ingredients:
Carbonated Water
Citric Acid
Taurine
Sodium Citrate
Natural Flavors
Caffeine
Sodium Benzoate
Potassium Sorbate
Aspartame
Acesulfame Potassium
Sucralose
Niacinamide
Calcium Pantothenate
Panax Ginseng Root Extract
Milk Thistle Extract
L-Carnitine
Inositol
Guarana Seed Extract
Pyridoxine Hydrochloride
Cyanocobalamin
Nutrients (per 16 fl oz can):
Caffeine: 160 mg
Taurine: 1000 mg
Vitamin B3 (Niacin): 16 mg
Vitamin B5 (Pantothenic Acid): 10 mg
Vitamin B6: 4 mg
Vitamin B12: 12 mcg
Bang Energy
Bang Energy drinks provide the following ingredients and nutrients in each bottle:
Ingredients:
Carbonated Water
Citric Acid Anhydrous
Natural Flavors
Caffeine Anhydrous
Sodium Benzoate (Preservative)
Potassium Citrate Monohydrate
Sucralose
EAAs (Essential Amino Acids)
L-Leucine
L-Isoleucine
L-Valine
Calcium Chloride
Potassium Phosphate Dibasic
Vitamin C (Ascorbic Acid)
Magnesium Chloride
Super Creatine (Creatyl-L-Leucine)
CoQ10 (Coenzyme Q10)
Vitamin B3 (Niacinamide)
Vitamin B6 (Pyridoxine Hydrochloride)
Vitamin B12 (Methylcobalamin)
Nutrients (per 16 fl oz can):
Caffeine: 300 mg
Vitamin B3 (Niacin): 5 mg
Vitamin B6: 0.5 mg
Vitamin B12
Reign Total Body Fuel
Here are the ingredients and nutrients in a bottle of Reign Total Body Fuel:
Ingredients:
Carbonated Water
Natural Flavors
Sodium Citrate
Caffeine
Citric Acid
L-Leucine
L-Isoleucine
L-Valine
L-Arginine
L-Citrulline
Magnesium Lactate
Potassium Sorbate
Sucralose
Sodium Benzoate
Potassium Citrate
CoQ10 (Coenzyme Q10)
Niacinamide (Vitamin B3)
Pyridoxine Hydrochloride (Vitamin B6)
Methylcobalamin (Vitamin B12)
Nutrients (per 16 fl oz can):
Caffeine: 300 mg
Vitamin B3 (Niacin): 21 mg
Vitamin B6: 2 mg
Vitamin B12: 6 mcg
Celsius Energy Drink
Celcius Energy drink is a nutritious beverage containing the following ingredients and nutrients.
Ingredients:
Carbonated Filtered Water
Citric Acid
Natural Flavors
Sucralose
Vitamin C (Ascorbic Acid)
Caffeine
Beta-Carotene
Sodium Bicarbonate
Calcium Carbonate
Chromium Picolinate
Niacinamide (Vitamin B3)
Biotin
Pantothenic Acid
Riboflavin (Vitamin B2)
Pyridoxine Hydrochloride (Vitamin B6)
Cyanocobalamin (Vitamin B12)
Guarana Seed Extract
Ginger Root Extract
Green Tea Leaf Extract
Nutrients (per 12 fl oz can):
Caffeine: 200 mg
Vitamin B2 (Riboflavin): 1.7 mg
Vitamin B3 (Niacin): 20 mg
Vitamin B5 (Pantothenic Acid): 10 mg
Vitamin B6: 2 mg
Vitamin B12: 6 mcg
Vitamin C: 60 mg
Biotin: 300 mcg
Chromium: 50 mcg
5-hour Energy
5-hour Energy drink contains the ingredients and nutrients listed below.
Ingredients:
Purified Water
Natural and Artificial Flavors
Sucralose
Potassium Sorbate
Sodium Benzoate
EDTA
Nutrients (per 2 fl oz bottle):
Caffeine: 200 mg
Vitamin B3 (Niacin): 30 mg
Vitamin B6: 40 mg
Vitamin B12: 500 mcg
NOS Zero Sugar
The ingredients and nutrients found in a bottle of NOS Zero Sugar drink include
Ingredients:
Carbonated Water
Citric Acid
Sodium Citrate
Natural Flavors
Caffeine
Taurine
Sodium Benzoate
Potassium Sorbate
Acesulfame Potassium
Sucralose
Sodium Hexametaphosphate
L-Carnitine
Inositol
Pyridoxine Hydrochloride (Vitamin B6)
Cyanocobalamin (Vitamin B12)
Nutrients (per 16 fl oz can):
Caffeine: 160 mg
Vitamin B3 (Niacin): 40 mg
Vitamin B6: 4 mg
Vitamin B12: 12 mcg
Xyience Xenergy
Here are the ingredients and nutrients you can find in a bottle of Xyience Xenergy zero-calorie energy drink:
Ingredients:
Carbonated Water
Citric Acid
Natural Flavors
Sodium Citrate
Potassium Benzoate
Potassium Sorbate
Caffeine
Aspartame
Acesulfame Potassium
Gum Arabic
Niacinamide (Vitamin B3)
Calcium Pantothenate
Pyridoxine Hydrochloride (Vitamin B6)
Cyanocobalamin (Vitamin B12)
Guarana Seed Extract
Ginseng Root Extract
L-Carnitine
Glucuronolactone
Inositol
Taurine
Nutrients (per 16 fl oz can):
Caffeine: 176 mg
Vitamin B3 (Niacin): 30 mg
Vitamin B5 (Pantothenic Acid): 10 mg
Vitamin B6: 10 mg
Vitamin B12: 10 mcg
Taurine: 1000 mg
Guru Lite Organic Energy Drink
Guru Lite Organic energy drink is a simple and popular energy drink with the following ingredients and nutrients:
Ingredients:
Sparkling Water
Organic Cane Syrup
Organic White Grape Juice Concentrate
Citric Acid
Organic Green Tea Leaf Extract
Organic Guarana Seed Extract
Organic Echinacea Flower Extract
Organic Panax Ginseng Root Extract
Organic Stevia Leaf Extract
Natural Flavors
Nutrients (per 12 fl oz can):
Caffeine: 100 mg
Vitamin C: 60 mg
Summary
While many products are marketed as zero-calorie drinks, they often contain artificial sweeteners and other additives, so it’s wise to consume them in moderation.
Also, if you have underlying health conditions, it’s better to consult with a healthcare professional or dietitian before adding zero-calorie drinks to your weight loss plan.
Please note that we cannot lose weight just by drinking zero-calorie drinks, and we need a healthy, balanced lifestyle together with regular physical activity to reach our health and fitness goals.
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