When overweight people on a diet drink more than a liter of water a day, they tend to lose more weight—even if they don’t eat less—possibly because water helps their body use insulin better and reduces cellular stress.

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Evidence from Studies

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Negative, Null and Beneficial Effects of Drinking Water on Energy Intake, Energy Expenditure, Fat Oxidation and Weight Change in Randomized Trials: A Qualitative Review

Narrative Review

2016 Jan 2

This study talks generally about water and weight, but it doesn't test whether drinking more than 1 liter a day helps people lose more weight on a diet because of better insulin function or less body stress — so it doesn't prove the claim.

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Negative, Null and Beneficial Effects of Drinking Water on Energy Intake, Energy Expenditure, Fat Oxidation and Weight Change in Randomized Trials: A Qualitative Review

Score: 1

DOI: 10.3390/nu8010019

Similar Assertions

If you're trying to lose weight and you drink over a liter of water every day, you might lose more weight—even if you're eating the same amount—because it helps your body manage insulin and stay hydrated.

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If overweight people drink more than a liter of water a day while eating less, they lose more weight — even if they’re not eating fewer calories overall — possibly because their insulin levels drop and their body burns fat better.

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Overweight young women who drink more water for two months tend to have a slightly lower BMI, even if they didn’t change what they ate.

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When young women who are overweight drink an extra six glasses of water a day before meals for two months, they tend to lose a little weight, their BMI goes down a bit, and their body fat measurements slightly improve.

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For people who are overweight, drinking a glass of water on an empty stomach can slightly boost calorie burning, but this doesn’t happen in people with normal weight.

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