Best Drinks for Weight Loss on a GLP-1 Journey

The best drinks for weight loss are generally those that are low in calories, support hydration, and — where possible — contribute to protein or micronutrient intake. Here is a practical breakdown of the most useful options.

Green Tea and Other Teas

Green tea is widely regarded as one of the most supportive teas to drink for weight loss. It contains caffeine and catechins (particularly EGCG), which are associated with a modest boost in metabolism in the general research literature. Unsweetened green tea adds virtually no calories and can be enjoyed hot or cold throughout the day. Other teas — such as peppermint, ginger, and oolong — are also low-calorie options; peppermint and ginger are particularly popular among people managing nausea on GLP-1 medicines.

Protein Shakes and Smoothies

A shake or smoothie drink for weight loss can be genuinely useful when appetite is low — a common experience on Mounjaro or Wegovy. A protein-rich shake made with a low-fat milk or plant-based alternative helps you hit daily protein targets even when eating a full meal feels difficult. When building a smoothie, prioritise protein (a scoop of unflavoured whey or plant protein, Greek yogurt) and include vegetables or low-sugar fruit such as berries, rather than relying on fruit juice, which can be high in natural sugar.

What Milk Is Best?

If you are adding milk to tea, coffee, or a shake, the question of what milk is best to drink for weight loss usually comes down to protein and calorie content. Semi-skimmed or skimmed dairy milk provides a solid protein contribution. Among plant milks, unsweetened soy milk tends to offer the closest protein match to dairy, while unsweetened almond or oat milk are lower in both calories and protein. Choosing unsweetened versions of any milk avoids hidden added sugar.

Fruit Drinks and Juices

Whole fruit, eaten rather than juiced, is generally the better choice — juicing removes most of the fibre that slows sugar absorption and supports fullness. If you do enjoy a fruit drink, a small portion of 100% juice diluted with water is a lower-calorie option than a full glass of commercial juice. Blended smoothies that retain the whole fruit are a better alternative to pressed juice. For a deeper look at hydration and drinks in general, see the best drinks for weight loss overview.

Morning Drinks

The best morning drink for weight loss is largely the one that supports your routine without adding unnecessary calories. Unsweetened green tea, black coffee, or a small protein shake are all practical options. Many people on GLP-1 medicines find that a light, protein-forward start sits more comfortably than a large breakfast, so a protein shake or a smoothie made with Greek yogurt and berries can work well. Pairing your morning drink with an awareness of your overall daily calorie deficit helps ensure it supports rather than undermines your goals.

Keeping track of what you drink matters more than many people expect — liquid calories from milky coffees, fruit juices, and flavoured shakes can add up quickly, and it is easy to underestimate them when appetite feels unpredictable on a GLP-1 medicine.

GLP Trackr's AI photo scan makes food and drink logging effortless: point your camera at a smoothie, a coffee, or a meal and get an instant calorie and macronutrient breakdown — no manual searching required. You can also use the barcode scanner for packaged protein shakes or carton milks, or search the database for specific ingredients. Once logged, the app tracks your progress against your daily protein and calorie targets, so you can see at a glance whether your drink choices are helping you stay on track.

For meal inspiration, the recipe library includes GLP-1-friendly options built around protein and gentle-on-the-stomach ingredients — useful when you are looking for shake or smoothie ideas that fit your goals. You can also explore a healthy breakfast menu for weight loss for practical morning meal ideas that pair well with your chosen drink.

GLP Trackr is a tracking and journalling tool — it supports your journey but is not a substitute for guidance from your prescriber or doctor. If you have questions about your specific calorie or nutrition targets, bring your logged data to your next appointment for a more personalised conversation.

Download GLP Trackr on the App Store or Google Play and try it free for 7 days — snap your morning drink, hit your protein target, and see your patterns build over time.