Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT
Let’s get real—if you’re still drinking calories, it might be time to have the talk.
No, not that talk. The one about how liquid calories sneak into your diet like ninjas, wreck your blood sugar, and leave you hungrier than before.
1. Your Body Doesn’t “Register” Liquid Calories the Same Way
You could slam a 300-calorie smoothie in 90 seconds. But if I handed you the same ingredients to chew—half a banana, a scoop of almond butter, some coconut milk—you’d be full halfway through. That’s the problem.
Liquid calories don’t trigger the same fullness signals as solid food. So you eat (or drink), and then you still want to eat.
2. Liquid Calories = Blood Sugar Whiplash
Most drinks—even the “healthy” ones like oat milk lattes or fresh-pressed juices—are loaded with sugar. That means you spike your blood sugar, then crash, then crave more junk. It’s a rollercoaster your metabolism did not sign up for.
Especially if you’re trying to lean out or manage hormones (hello perimenopause), stable blood sugar is your best friend. Drinks like juice and soda are its worst enemy.
3. There’s No Chewing, No Satisfaction
Chewing slows you down. It signals your brain that food is coming. It’s one reason I teach the “Fork Putdown” drill—because eating slower helps people eat less.
When you drink your calories, there’s no chewing, no pause, no satisfaction. Just a quick gulp and a sugar rush. You’re left thinking, “What else can I snack on?”
4. You Can Get the Same Nutrients From Real Food
Want antioxidants? Eat berries. Want calcium? Eat sardines or leafy greens. Want protein? Try eggs, meat, or a handful of nuts (not nut milk—don’t get me started).
You don’t need a $9 kale-celery-spinach juice to get your vitamins. You need a plate and a fork.
5. It’s Easy to Overdo It
If you’ve ever tried to track your intake, you know how easy it is to forget the vanilla latte, the post-workout shake, or the glass of wine (or three). Liquid calories are the ultimate stealth bomb. And they add up fast.
Want a simple habit that works across nearly every dietary approach? Stop drinking your calories.
What to Drink Instead
- Water (bubbly, flat, with lemon, whatever works)
- Coffee or tea (without sweeteners or milk alternatives)
- Bone broth (especially in colder months)
- Electrolyte drinks (think LMNT)
Bottom line: Chew your food, sip your water, and don’t let your calories hide in your cup.
Reach out anytime—we’re here to help. Contact us for a free strategy session. 231-329-8835 Bar.and.Plate@gmail.com