Late-night anything is not usually synonymous with weight loss. And that doesn’t just apply to what you eat. It also includes what you drink. Unlike solid food, liquids empty from your stomach as soon as you start drinking them. So, they’re not very filling, and their calories can add up quickly!

That said, there are some drinks that can help with weight loss, says Chris Mohr, Ph.D., RD, a registered dietitian and co-owner of Mohr Results. You just have to choose wisely. If you need a late-night drink that can promote weight loss, dietitians recommend a nutrient-dense cup of unsweetened kefir. This liquid cousin of yogurt is rich, creamy and satisfying, and it’s filled with nutrients that support weight loss!

Read on to find out why nutrition experts recommend unsweetened kefir as their favorite late-night drink for weight loss, plus additional dietitian-approved bedtime beverages to help you lose weight. 

How Kefir Can Help with Weight Loss

It Provides Protein 

Protein has received widespread attention for weight loss thanks to its powerful role in building and maintaining calorie-burning lean muscle and helping to keep hunger at bay. And kefir is an easy way to get it. One cup of kefir provides 9 grams of high-quality protein. 

In fact, kefir packs not one but two types of protein, namely casein and whey. While whey protein gets all the glory (whey protein powder, anyone?), casein deserves credit, too. For instance, one study found that consuming 40 grams of casein protein a half-hour before bed promoted better muscle recovery among people who lifted weights in the evening. 

It’s a Source of Probiotics 

Kefir contains live bacteria called probiotics. These beneficial microbes are the food that feeds your good gut bacteria for a healthy microbiome. In addition to promoting digestive health, probiotics also help with weight management, says Jessica Cording, M.S., RD, a registered dietitian and author of The Little Book of Game Changers. “Studies have also shown that the health of the gut microbiome may play a role in obesity and weight,” she explains. “While this is a newer area of research, it is thought that what’s good for the gut is likely beneficial for weight management as well.” 

It May Reduce Bloating

Kefir is also a good source of potassium, a nutrient most of us don’t consume enough of. You may have already heard that potassium promotes healthy blood pressure. It does this by helping offset the blood pressure–raising impact of sodium. In addition to increasing blood pressure, sodium also makes you retain water. If you’re bloated from too much sodium, kefir’s potassium might help flush out some of that extra water weight. While that won’t burn off fat, it might help you wake up feeling a little lighter in the morning.

Tips to Select Drinks for Weight Loss 

If you’re looking for a drink that can help you lose weight, these dietitian-approved tips can help.

• Keep an Eye on Calories. Dietitians are big fans of low- and no-calorie beverages for weight loss. “As a whole, it’s important to monitor the overall calorie consumption, and liquid calories add up quickly, particularly those with added sugar and no protein,” says Mohr. 
• Think Nutrition. “Calorie-containing beverages can have their place, but look for those that can offer some nutritional benefits,” says Cording. “For example, kefir offers protein and gut-healthy probiotics. Dairy milk, unsweetened soy milk and unsweetened pea protein milk also provide protein.”
• Look for Protein. Opting for a drink that adds some protein will help with satiety. While milk and kefir offer complete protein for muscle repair and building, don’t shy away from plant-based sources either.  
• Enlist Fiber. Fiber helps with weight loss by keeping you full. For a beverage that offers staying power, try a fiber-rich smoothie like our Raspberry-Kefir Power Smoothie. It boasts 8 grams each of fiber and protein! 
• Scout Out Added Sugars. Added sugars contribute little nutritional value to your diet. That’s why choosing drinks with no added sugars is your best bet for weight loss. To make sure your drink is free of added sugars, check out the Nutrition Facts panel.

Other Late-Night Drinks for Weight Loss 

Kefir is certainly a top choice, but it’s not the only one. Here are some of Mohr and Cording’s bedtime favorites. 

• Cottage Cheese & Fruit Smoothie. Cottage cheese is naturally rich in casein, so consider adding it to your rotation, suggests Mohr. It makes a delicious no-added-sugar smoothie when blended with fruit.
• Warm Milk. Like kefir, milk is rich in protein. Plus, it contains nutrients that lull you to sleep, like calcium, magnesium, potassium and the amino acid tryptophan, says Cording. That doesn’t just mean a better night’s rest. According to research, people who sleep less tend to have higher BMIs. So, milk may also promote weight loss by helping you get the sleep you need. 
• Herbal Tea. A cup of unsweetened herbal tea after dinner can be an enjoyable way to promote digestion and relaxation to set you up for a great night’s sleep. Cording recommends peppermint, ginger and chamomile tea (our favorite tea for a better night’s sleep!).

The Bottom Line

When weight loss is a goal, what you drink before bedtime can have a big impact. Not only do liquid calories add up quickly, they don’t keep you as full as solid food. If you’re looking for a late-night drink that can also help you lose weight, choose unsweetened kefir. It’s dietitians’ favorite late-night drink for weight loss. A nourishing glass of unsweetened kefir provides protein for satiety, plus probiotics that support weight loss by keeping your microbiome healthy. In addition, it’s rich in potassium, which may help reduce bloating. Like other beverages, kefir can contain added sugars. So, be sure to check the Nutrition Facts panel to make sure yours is free of added sugars. Then, if you still crave a little sweetness, blend it with a handful of naturally sweet berries and sip away!