From giving up on energy-dense foods to offering healthy alternatives, each person on a weight loss diet have tried a thousand ways. One drink, however, that comes to everyone's rescue is coconut water. Known for its high-on-nutrients nature, coconut water is usually recommended by most dieticians and nutritionists. But is it actually healthy and okay to consume when on a weight loss plan? Let's find out.

Riya Desai, Senior Dietitian, Wockhardt Hospitals, while speaking to Times Now Digital explained that coconut water is enriched and is also known as a power house of electrolytes plus is low in calories. It is considered a good option to hydrate and rev up the metabolism of the body. "Coconut water is 95% water in itself! Yes, you read that right. Its rich potassium content aids in maintaining fluid balance in the body and overcoming bloating which in turn helps one to workout freely," she said.

Elaborating on the same, she added, "It also contains natural sugars that satisfy your sugar cravings and provides energy without causing fluctuations in blood sugar levels. Coconut water is also helpful in flushing out toxins from the body."

However, despite all these healthy qualities, there is a twist, Dr Riya explained that coconut water is a healthier option when compared to carbonated drinks, sherbets and sugar syrups which only contain sugars and simple carbohydrates which give empty calories that leads to a lot of weight gain. "It is not recommended to drink coconut water daily. It is OKAY to have it once a week," she said.

Is bottled coconut water healthy?The bottled water may lack nutrients due to processing and pasteurization. Furthermore, it can also be loaded with additional sugars or flavors that is not at all healthy. It is essential to be mindful of bottled coconut water consumption and instead go for the fresh one. "Bid adieu to that bottled coconut water already!" Dr Riya said.

Substitutes of coconut water

Some alternatives to coconut water can be aloe vera juice, which has hydrating properties and can help replenish electrolytes and can be consumed post workouts. Buttermilk and traditional Nimbu Paani with salt and sugar can also be beneficial. One can also try cucumber juice, mixed fruit smoothies.

Dr K Somnath Gupta , Sr Consultant Physician & Diabetology, said, "The best substitute for coconut water is plain water, which is calorie-free and essential for hydration. Unsweetened herbal teas can offer a variety of flavors without added calories; Water infused with fruits, vegetables, or herbs can provide a refreshing taste similar to coconut water."

What is the best time to consume coconut water?

To improve metabolism and stay hydrated, one can drink coconut water in the morning after waking up on an empty stomach, for not more than twice a week. Moreover, one can even drink it after any physical activity as it is packed with potassium and other electrolytes that replenishes the loss of fluids. However, it may differ from person to person.

Avoid having it in the evening or late night as there's lesser physical activity in the later half of the day and the carbohydrates coming in from coconut water won't be utilized and would in turn lead to weight gain. It is better to listen to the advice given by the expert regarding coconut consumption when it comes to battling the bulge.