This is the cheapest and most effective way of controlling your weight

If you would like to control your weight or reduce intakes of sugar, sodium and saturated fat, tap water may be all you need.

A study that examined the dietary habits of more than 18,300 US adults found the majority of people who increased their consumption of plain water – tap water or from a cooler, drinking fountain or bottle – by 1 percent reduced their total daily calorie intake as well as their consumption of saturated fat, sugar, sodium and cholesterol.

The study also found that those who increased their consumption of water by one, two or three cups daily decreased their total energy intake by 68 to 205 calories daily and their sodium intake by 78 to 235 milligrams.

According to a paper by University of Illinois kinesiology and community health professor Ruopeng An, people who increased their water intake consumed 5 grams to nearly 18 grams less sugar and decreased their cholesterol consumption by 7 to 21 milligrams daily.

The study was published in the Journal of Human Nutrition and Dietetics.

“The impact of plain water intake on diet was similar across race/ethnicity, education and income levels and body weight status,” An said. “This finding indicates that it might be sufficient to design and deliver universal nutrition interventions and education campaigns that promote plain water consumption in replacement of beverages with calories in diverse population subgroups without profound concerns about message and strategy customization.”