Expert explains why liquid calories trigger more weight gain than solid food

Excess calories are a well-known contributor to weight gain, yet a significant perception gap exists regarding beverages.

Dr D. Chandra Sekhar Reddy, a senior consultant gastroenterologist at Yashoda Hospitals, shared insights about managing these "sneaky" calories. Because drinks feel lighter than solid food, many people fail to count them in their daily intake.

Dr D. Chandra Sekhar Reddy said, “Consumption of sugar-rich beverages passes quickly through the digestive system and does not stimulate the intestinal hormones responsible for fullness appropriately.” This lack of satiety leads to higher total consumption.

Beverages rich in liquid calories

Many drinks marketed as convenient or even healthy contain significant added sugars. Dr Reddy highlighted several high-risk options:

• Packaged juices and cold beverages.
• Energy drinks and certain "healthy" smoothies.
• Drinks containing sucrose, glucose, fructose, or fruit concentrate.

Regular consumption of these liquids increases the risk of fatty liver and metabolic imbalance. The doctor noted, "Protein shakes, energy beverages, and fortified beverages should not replace balanced meals,” warning that unsupervised use leads to excess intake.

How to reduce liquid calorie intake?

To manage intake sustainably, Dr Reddy recommended gradually retraining taste preferences rather than quitting abruptly. The gastronetrologist listed these tips:

• Prioritise water: It is the most appropriate hydrating liquid and is entirely calorie-free.
• Choose whole fruits: Juicing removes fibre, which is vital for satiety.
• Use alternatives: Try water infusers, unsweetened tea, or naturally diluted beverages.
• Monitor labels: Identify hidden sugars under various names to avoid red flag drinks.

By making these intentional choices, individuals can support healthy cholesterol levels and avoid the metabolic risks associated with heavy liquid calorie consumption.

Please Note: This information is for educational purposes only and does not count as professional advice.