Coach shares insights about water that aids in weight loss
How water affects weight loss (Illustrative photo: freepik.com)
Water contains no calories, yet its role in weight management proves to be far greater than one might expect. With its unique effect on satiety, water can help reduce calorie intake and, consequently, contribute to weight loss, states Ukrainian renowned trainer and nutritionist Viktor Mandziak.
How does water influence satiety
Satiety is a complex process influenced by several factors:
- Physical stomach filling: Water stretches the stomach walls, activating receptors that send satiety signals to the brain.
- Hormonal responses: Satiety is linked to levels of glucose, insulin, and other hormones, which are stimulated by calories. Since water contains no calories, it does not directly affect these mechanisms.
Why does water help reduce calorie intake
Although water leaves the stomach relatively quickly (within 15–20 minutes), it can temporarily fill it. For instance, drinking 300 ml of water before a meal helps reduce calorie intake. Studies have shown that individuals who consumed 0.5 liters of water before every meal lost an additional 2 kg over 3 months compared to those who did not.
What about food containing water
Water in food is even more effective at promoting satiety. Foods with high water content, such as soups, vegetables, and fruits, stay in the stomach longer, enhancing the feeling of fullness. For example:
- Soups have a lower calorie density, which helps reduce overall calorie intake throughout the day.
- Studies have shown that even adding water to dishes (for example, in the form of soup) increases satiety more effectively than consuming the same number of calories in dry food.
What to choose for weight control
Opt for foods high in water content and low in fat:
- Vegetables and fruits: Cucumbers (96% water), apples (86% water).
- Healthy protein options: Grilled veal (60% water).
- Grains: Boiled buckwheat (75% water).
In contrast, foods with low water content, such as chips, waffles, and sweets, have a high-calorie density and provide poor satiety.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
