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Liquid Calories: The Hidden Weight Gain Trap
Many people pay close attention to what they eat, but forget to consider what they drink. Soft drinks, fruit juices, alcohol, lattes and smoothies can add hundreds of extra calories to your daily intake without you noticing.
In this episode, we’ll reveal why liquid calories don’t make us feel full, explain how they contribute to weight gain, and share simple strategies you can use to reduce your intake.
Or listen on:
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Sugary Drinks and Obesity Risk
Malik, V.S., Schulze, M.B., & Hu, F.B. (2006). Intake of Sugar-Sweetened Beverages and Weight Gain: A Systematic Review. American Journal of Clinical Nutrition, 84(2), 274–288.
One of the first large systematic reviews showing a clear association between sugary drink consumption and weight gain.
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Sugary Beverages and Disease Outcomes
Malik, V.S., Popkin, B.M., Bray, G.A., Després, J.P., Willett, W.C., & Hu, F.B. (2010). Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes: A Meta-Analysis. Diabetes Care, 33(11), 2477–2483.
Shows how regular consumption of sugary beverages increases the risk of type 2 diabetes and metabolic syndrome.
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Beverages, Satiety, and Energy Intake
DiMeglio, D.P., & Mattes, R.D. (2000). Liquid Versus Solid Carbohydrate: Effects on Food Intake and Body Weight. International Journal of Obesity, 24(6), 794–800.
Demonstrates that calories consumed as liquids fail to trigger satiety in the same way as solid foods, leading to higher overall intake.
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Ultra-Processed Drinks and Overeating
Hall, K.D., Ayuketah, A., Brychta, R., et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial. Cell Metabolism, 30(1), 67–77.
In a tightly controlled clinical trial, participants consuming ultra-processed foods and drinks ate more calories and gained weight compared to when given unprocessed options.
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Alcohol and Weight Gain
Traversy, G., & Chaput, J.P. (2015). Alcohol Consumption and Obesity: An Update.
Current Obesity Reports, 4(1), 122–130.
Reviews evidence on alcohol as a source of hidden calories that can contribute to long-term weight gain.
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