Liquid Calories

Replacing two caloric beverages with unsweetened options can save 300 to 500 calories per day. Orange juice is less satiating than a whole orange because it lacks fiber and is consumed quickly. The WHO defines sugar-sweetened beverages as beverages containing free sugars. About 50 calories or more can trigger an insulin response similar to a small meal. Liquid calories bypass many satiety mechanisms because they require no chewing and move quickly through the stomach. Liquid calories are less compensated for by the brain than solid calories. Sugar-sweetened beverages have limited nutritional value and are a major dietary source of free sugars worldwide. Excess consumption of sugar-sweetened beverages is associated with obesity, dental caries, type 2 diabetes, other non-communicable diseases, and higher mortality risk. Liquid calories after the eating cutoff can undermine the protocol. A glass of wine at 10 p.m. can reset the insulin clock and block much of the overnight fat oxidation window. Plain water, plain sparkling water, black coffee, and unsweetened herbal tea are presented as safe fasting-window options.