Let’s be honest - this might be one of the toughest changes you’ll make, but it’s absolutely essential for your health and well-being. We’re going to retrain our brains to enjoy the following beverages only:

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• Water (still, sparkling, or infused with fruit with no sugar)

• Coffee - hot or iced (no sugar) dash of milk is fine

• Tea - (no sugar) dash of milk is fine

• Green tea - (no sugar) dash of milk is fine

• Herbal teas (with no sugar)

• Unsweetened plant-based drinks (Almond, coconut milk etc - free from added flavours or thickeners - choose those with the simplest of ingredients - no gums or emulsifiers)

• Coconut water (natural, for a source of electrolytes)

• Milk (on occasion - down to individual choice)

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For children - The odd small juice or treat drink is ok now and then. But keep to a minimum. And stay clear of energy drinks your entire life! 

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That means a firm no to:

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• Alcohol (including non-alcoholic versions)

• Juices

• Smoothies

• Sodas (including diet sodas)

• Milky drinks (shakes – including protein shakes and liquid meals) 

• Cappuccinos, lattes, and iced coffees or any other speciality coffee (unless unsweetened and with milk you trust)

• Milk alternative drinks loaded with additives or sugar

• Sugary teas

• Energy drinks

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--- Wait! - Don’t run off just yet---

 

Let me explain how to make this change and why it’s so important.​​ I get this will be really hard for most but it can work. Some people have had success by either stopping all in one day or over two weeks:-

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  Level 1 - Go cold turkey: Stop all at once on day one. It’s the fastest way to adapt. Grit your teeth and go for it.

  Level 2 - Gradual adjustment: Spend two weeks weaning yourself off. For example, in week one, gradually reduce the sugar in your tea or coffee until you’re having none. In week two, reduce milk or switch to black coffee or tea. Throughout this process, avoid energy drinks and alcohol entirely as they’re toxic to your progress. Pack away the alcohol or re-gift it.

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Q: Can I have the occasional drink?
A: I don’t know…can you? Be honest with yourself. Can you really stop at one drink without reaching for another? Without then snacking on crisps or salty roasted nuts? One drink often leads to more, and the next morning, you’re battling cravings for simple carbs and unhealthy foods. It’s a slippery slope. But, if you feel you have a strong enough mind to have the odd drink without falling off the track, then that's up to you.

 

If you do, I recommend Red wine, specifically Pinot Noir, as your go to drink as at least this contains some benefits such as antioxidants and improved gut health due to the fermentation. And keep to just an occasional drink.

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If you feel you can have the odd drink, perhaps at social occasions only, then that's ok, but please monitor your intake and make sure you cut the association with bad foods. 

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Remember, as Seneca once said: “Drunkenness kindles and discloses every kind of vice…”

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The Reasons Behind This Change

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Many people link obesity and low mood solely to eating unhealthy food. While that’s true, sugary and calorie-dense drinks are also major contributors, in some cases, more so. The sheer variety and availability of these beverages in modern society make them a hidden culprit.

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When I was younger, there were no giant frappes, lattes, bubble teas, smoothies, or energy drinks. Coffee chains and smoothie shops didn’t exist. A milkshake was an occasional treat (as the nearest Mc'D's was 30 mins drive away), and so for adults it was mostly alcohol as their liquid calories. Children might have the occasional glass of milk, cola, or juice but usually reasonable sizes on occasion after a weekly shop or as a Saturday treat. When it run out... it run out.

 

Compare that to today. My small town, Hertford, UK (population under 30,000), has about ten coffee shops (many also selling cakes and snacks), a protein shake shop, two milkshake shops, a bubble tea shop, numerous cafés, convenience stores, and three supermarkets...all packed with so called energy drinks the moment you walk in. It’s now common for people to grab a calorie-laden frappe or latte on the daily commute in the Station cafe'.

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This is especially bad because our bodies don't always fill full when we consume a drink. This is for very important evolutionary purposes. If, a thousand years ago, we simply drank water to satisfy our hunger, then we wouldn't bother going off to hunt or forage and we'd die from lack of nutrition. So out brains don't register liquid in the same way as chewing food. Bear in mind some of the drinks nowadays have as much calories as a full meal, and if our body doesn't recognise it, then we're in trouble. 

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Why Liquid Calories Are Worse Than Solid Calories

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Take apples as an example:

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• A medium apple has about 95 calories. When you eat an apple, you chew, which burns energy. The fibre slows sugar absorption (as well as feeding the gut), preventing blood sugar spikes and keeping you full for longer. Apples also provide antioxidants, flavonoids, and nutrients that are removed during the juicing process. Plus eating an apple with the skin can even help clean your teeth.

• A cup of apple juice, by contrast, contains about 114 calories (and most people will guzzle down more than a cup). Juice is consumed quickly, delivering a sugar spike without the benefits of fibre or nutrients. This can lead to energy crashes (which lead to cravings) and long-term health issues like type 2 diabetes. Additionally, the higher sugar content can contribute to cavities, unlike the protective properties of eating a whole apple.

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Alcohol: 

Alcohol deserves its own spotlight because of how damaging it can be. We all know it’s unhealthy, but do you know the full extent of the harm it causes?

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Physical health risks:

• Liver damage (fatty liver, hepatitis, cirrhosis)

• Heart problems (high blood pressure, weakened heart muscle, heart attacks, strokes)

• Immune suppression (higher risk of infections)

• Cancer (linked to mouth, throat, liver, breast, and colon cancer)

• Obesity (alcohol is calorie-dense and increases cravings for unhealthy foods)

• ​Alcohol often goes hand in hand with poor food choices, often in habit

Mental health risks:

• Depression and anxiety

• Cognitive impairment (memory, decision-making, and brain cell damage)

• Suicide risk

• Affects sleep quality and duration

• Addiction

Social and behavioural risks:

• Accidents and injuries

• Violence and aggression

• Relationship strain

• Financial problems

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Alcohol is also expensive. Imagine what else you could spend that money on? Some nice whole foods maybe?

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Common Questions​

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Q: Can I drink zero-calorie beverages like diet or zero sugar cola?
A: Absolutely not. Diet sodas are as bad as regular ones. Artificial sweeteners can:

• Disrupt gut bacteria, harming metabolism and insulin sensitivity

• Increase the risk of metabolic syndrome, heart disease, stroke, type 2 diabetes, and cancer

• Cause migraines and other adverse effects on brain health

• Still causes cravings just like regular sodas'

• Can cause over consumption as you believe it's a better choice.

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Do you really think your body needs artificial chemicals and extractions? No!

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Q: Can I pause this plan while on holiday?
A: No. This isn’t a gimmick diet to pick up and drop. Instead, enjoy your holiday by staying active, exploring local whole foods, and making healthy choices. Walk, swim, sightsee, and enjoy being fitter and more energetic. Enjoy the present. Easier said than done of course (I know), if you do have a lapse, then start again on the plan ASAP. As I mentioned before, the one drink, if you have to drink, that does have some health benefits is Red wine, specifically Pinot Noir. If you can at least stick to that (but not go crazy on it) then at least you can feel you're in traditional 'holiday mode'. 

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Q: What about a work or social do?

A: Again, for your long term health and wellbeing, you need to avoid at all times. If you really feel under pressure then one or two red wines. You'll feel all the more better for it the next day and won't get cravings for heavy UPF carbs. 

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Q: Why limit milk?
A: Its minimally processed, so ok under this plan, but as well as some health benefits, there are also some risks depending on your tolerance. Try a week without then with to see if you feel different.  Alternatively, choose unsweetened almond milk with minimal ingredients. Beware some products include oils and thickeners. Brands like Plenish (no affiliation) are a good option as it has fewer and simpler ingredients. But again, as the fibre in plant based drinks are stripped away, it becomes a higher sugar to fibre ratio, so use only in moderation on the odd breakfast or a splash in your tea / coffee.

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Q: What about sugary tea with breakfast?
A: Starting your day with sugar sets you up for a spiral of cravings. Sugar triggers dopamine release, making your brain crave more. This can lead to snacking throughout the day, undoing your progress.

 

By retraining your palate, you’ll break this cycle and feel more in control.

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I know this all sounds harsh and yes this step is challenging, but the benefits are undeniable: better health, higher energy, and a clearer mind.

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Always stay hydrated but don't go crazy. Drink a glass of water first thing in the morning and with every meal. And of course, whenever you are thirsty. 

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Related post on peer pressure drinking

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You’ve got this! 2 weeks to adjust. Go!

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Citations and further reading

Sugary drinks → obesity, diabetes, heart disease - WCRF: convincing evidence; mechanistic differences of liquid calories (World Cancer Research Fund, Harvard School of Public Health Content, ScienceDirect)

 

SSBs linked to obesity and early death - Harvard observational linking sugary beverages to early mortality (Harvard Health)

 

Liquid sugar affects sugar absorption and metabolism - Mouse study showing insulin resistance/glucose intolerance from sugary drinks (New York Post)

 

Quitting alcohol improves health outcomes - Health article summarizing benefits across sleep, mood, cognition, cancer risk (Health, Wikipedia)

 

Diet sodas not a reliable weight-loss aid - WSJ/expert commentary on liquid calories and diet soda ineffectiveness (The Wall Street Journal, TIME)

 

Avoiding SSBs strongly recommended - WCRF guidance to choose water/unsweetened drinks instead (World Cancer Research Fund, The Nutrition Source)

 

Alcohol relapse can lead to sugar cravings - Qualitative studies on cravings in recovery (The Lancet, ScienceDirect)​​​​​

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