Coffee is one of the most popular drinks worldwide. It is a rich dark drink with biologically active ingredients such as caffeine and a range of antioxidants.
There is a plethora of coffee choices to suit people’s different tastes. Today, caffeine is present in some weight loss supplements. That’s why people around the world consider coffee to be a crucial part of their weight loss strategy.
But if you’re trying to lose weight, not all coffees match your daily calorie intake, especially the sweet and creamy ones. In addition, different people react differently to caffeine. So while there are weight loss-related benefits of coffee, keep it in mind when making room for this energy-boosting beverage in your diet.
Does coffee help with weight loss?
Coffee can boost metabolism, which can lead to weight loss. In addition, studies have shown that coffee consumption results in greater fat oxidation. However, to make coffee an effective part of your weight loss strategy, you need to stay under 4-5 cups of coffee in the long run. Furthermore, experts advise no more than 1-2 cups of coffee per day.
In addition, the weight loss results of coffee are only temporary, as your body will develop a tolerance to the effects of coffee over time. Therefore, coffee should only be used as a supplement to a balanced diet and regular exercise for weight loss.
It’s important to remember that all calories matter when you’re trying to lose weight, including those from liquids. Some coffee drinks can be high in calories.
For example, a regular cup of brewed coffee has only about 4-5 calories, while coffee with heavy whipping cream can have more than 70-100 calories. So whether coffee can help you lose weight depends on the type of coffee you drink. Plus, you can save about 60 calories per cup by avoiding sugar and milk.
Read more: Coffee raises blood sugar: myth or truth?
Coffee and Weight Loss: The Mechanism
Here’s how coffee can help with weight loss when consumed in moderation:
The active stimulants in coffee, such as caffeine, theobromine, theophylline and chlorogenic acid, help reduce the absorption of carbohydrates in the body and prevent fat accumulation.
For example, chlorogenic acid stimulates the breakdown of fats more efficiently, so that you lose weight faster. In addition one studies shows that caffeine in coffee stimulates brown adipose tissue, the body fat that burns calories.
Black coffee is low in calories
If you want to lose weight, black coffee is a good choice because it is low in calories. A single cup of black coffee contains only five calories. However, if you add milk and sugar, the calories and fat content go up, so it’s no longer a low-calorie drink.
Read more: 6 health benefits of black coffee
Caffeine decreases the secretion of the hunger hormone ghrelin while also increasing feelings of fullness. Chlorogenic acids in coffee also suppress your appetite, making you want to eat less.
The lighter the roast profile of the coffee, the greater its appetite-suppressing properties. Controlling appetite and hunger cravings play an important role in weight loss.
Drinking coffee increases metabolism and boosts energy levels. Caffeine, a stimulant in coffee, can increase your basal metabolic rate (BMR), the rate at which you burn calories while you rest.
Read more: 10 foods that will boost your metabolism
Reduce the water weight
Water weight is one of the major components of human total body weight. Coffee can help reduce your water weight by enabling frequent urination, which flushes out excess water and locks in ideal weight.
Read more: Easy tips to lose water weight
In addition to natural stimulants, coffee also has a rich antioxidant profile. The antioxidants reduce the effect of free radicals, which are responsible for weight gain. In addition, it also helps regenerate new cells, optimizing the functions of essential organs.
Read more: Antioxidant Rich Foods – Benefits, Types and Precautions
The HealthifyMe note
Coffee has multiple benefits that promote weight loss, such as increasing BMR, reducing appetite and boosting fat oxidation. However, avoiding add-ons like sugar, syrup, and heavy cream is necessary to avoid a caloric surplus. Decaffeinated, black or unsweetened coffees are low-calorie beverages suitable for a weight loss diet.
How to drink coffee to lose weight?
Coffee can also lead to weight gain, especially if you drink too much or add pump sweeteners. To get the maximum health benefits and lose weight through coffee, here are some tips:
Drink black coffee
The healthiest way to consume coffee is plain, with no added sweeteners or flavourings. Drinking black coffee effectively helps you lose weight. However, if you want to sweeten coffee, use low-calorie sweeteners such as stevia leaves.
Stick to plant-based milk
If you want to add milk to your coffee, you can opt for almond milk and other unsweetened plant-based milks instead of regular cow’s milk to reduce saturated fats.
Adding spices such as cinnamon, ginger, nutmeg, and cloves will not only enhance the flavor and aroma of your coffee, but also aid weight loss thanks to its increased antioxidant levels.
Drinking smaller portions of coffee daily, especially before a workout, will burn more calories. However, sipping before bed will make you gain weight as it disrupts your sleep schedule and hunger hormones.
While coffee has a number of health benefits, it’s essential to pay attention to how you drink it. For example, coffee can boost your metabolism or be low in calories, but it can’t directly help you lose weight.
Therefore, a healthy cup of coffee daily in combination with a good diet and regular exercise pattern is most effective for weight loss and overall health.