Evidence Based
For some, black coffee is a welcomed taste, and for others, drinking coffee black is a bitter experience that they would much rather avoid. But is black coffee good for weight loss? Is the bitterness worth it to achieve your fat loss goals?
Many health and fitness gurus may caution against drinking black coffee first thing in the morning. When we drink coffee while fasting, we may be more likely to experience jitteriness and increased stress due to the caffeine content. So, how can you go about incorporating coffee beverages into your lifestyle and diet?
In this article, we take a closer look at the health benefits of black coffee and how it might aid your weight loss journey.
Does black coffee help you lose weight?
This depends. Weight loss ultimately depends on creating a calorie deficit. Thus, consuming black coffee alone won’t necessarily lead to weight loss. However, black coffee has a few benefits that may aid your weight loss journey. For example, it may suppress appetite, boost metabolic function, break down fat, and increase energy. All of these benefits may support a healthy weight loss plan.
Is Black Coffee Good For Weight Loss?
Generally, black coffee[1] contains zero calories, sugar, or protein. However, depending on the brew time, a 240-millimeter cup of coffee can contain 95 milligrams or more of caffeine.
So, does black coffee help you lose weight? The answer is it might. Here are a few reasons why.
Black Coffee Curbs Hunger
Using coffee for weight loss is a common go-to. This is usually due to the common belief that a regular cup of brewed black coffee can lead to appetite suppression. So, how accurate is this?
Research indicates that coffee may suppress food consumption.[2] Yet, this evidence is very mixed, with some studies indicating it could also increase appetite.
For example, one scientific review suggests that the timing of caffeine may play an important role in appetite suppression and energy intake.[3] Researchers concluded that caffeine ingested three to four hours before a meal had a minimal impact on total food intake. In contrast, caffeine consumed within 30 minutes to four hours pre-meal may briefly suppress food intake.
Thus, black coffee and its ability to curb hunger may further depend on other weight loss efforts. For instance, extreme restriction could potentially lead to increased cravings, whether or not you consume black coffee. Certain diet pills or supplements may also alter appetite, with some of them even containing caffeine.
Yet, many people report that they experience fewer cravings or a lower appetite with moderate coffee intake. This may be related to the dopamine hit provided by coffee,[4] which may replace the dopamine boost from certain foods.
Black Coffee Boosts Metabolism
Caffeine is the main stimulant in black coffee. However, it’s surprisingly not the only one. Coffee further contains chlorogenic acid.
Interestingly, this stimulant plays an invaluable role in determining coffee taste and quality. This compound may further slow glucose absorption.[5]
However, caffeine is the stimulant found in coffee in the highest doses. Caffeine works as a natural stimulant by blocking adenosine.[6] When adenosine is blocked, we feel more energized and less tired.
At the same time, caffeine has been shown to potentially boost the metabolism.[7] It’s theorized that caffeine can do this by enhancing glucose metabolism, leading to enhanced energy. Older studies further suggest that caffeine may improve resting basal metabolic rate.
So, how does this play a role in your quest to lose belly fat? Well, with improved energy, you may be less likely to reach for unhealthy and high-calorie foods. You may also feel more motivated to adhere to a regular exercise routine.
Black Coffee Might Help Break Down Fat
Coffee consumption and its fat-burning capability is a highly debated topic. As a stimulant, caffeine may lead to increases in epinephrine[8] production. In turn, this may play a role in signals sent to the fat cells and the breaking down of fat.
It’s further important to remember that to reduce body fat, the total daily calorie count is what matters most. Sustainable and healthy weight loss is achieved through small calorie deficits over time. This further means that fat burners for women and men may only be effective with sustainable habit changes.
It’s always a good idea to focus on developing a regular exercise routine and eating a balanced diet to promote weight loss. Merely drinking black coffee or taking miracle, quick-fix pills won’t necessarily equate to reaching your goals.
Black Coffee Increases Energy & Reduces Fatigue
A delicious cup of coffee is well-known to help wake us up come morning and reduce fatigue.[9] These effects aren’t only great for your cognitive function but also may aid weight loss.
Research suggests that when fatigued, individuals are more likely to select foods high in carbs, sugar, and calories.[10] This can quickly add up as you go about your day, hindering your weight loss efforts and even causing weight gain.
Yet, drinking black coffee may mean you’re less likely to reach for those extra calories due to reduced fatigue. As such, this could support your weight loss journey and help create a sufficient calorie deficit.
How Much Black Coffee Can Help You Lose Weight?
While many people opt for one to two cups a day, this ultimately depends on the individual, their weight, and their caffeine tolerance. The half-life of caffeine[11] is two to 12 hours. This means it can take two to 12 hours, with an average of five hours, for half of the caffeine consumed to be cleared from your system.
Yet, other factors that may play a role in getting caffeine out of the system include exercise, hydration, and more.
Lastly, the U.S. Drug & Food Administration recommends drinking no more than 200-300 mg of caffeine per day,[12] or two to three cups of coffee.
Potential Side Effects
Too much coffee, which depends on individual tolerances, can lead to various unwanted side effects. These include:
- Jitteriness.
- Headaches.
- Difficulty sleeping.
- Nervousness.
- Anxiety.
- Frequent urination.
- Increased heart rate.
- Digestive discomfort.
You might also wonder, is black coffee good for weight loss in the morning? Coffee can actually be a great drink during intermittent fasting. It may help combat feeling hungry during intermittent fasting, as stated above. Yet, if you experience any of the side effects above, you may want to consider having coffee after eating.
Conclusion
So, does black coffee make you lose weight? While it might not necessarily make you lose weight, it might be useful alongside healthy weight-loss strategies. The benefits of black coffee for weight loss may include appetite suppression, enhanced fat burn, improved metabolic function, and increased energy.
If you’re unsure about adding coffee to your routine, it’s always best to discuss your options with your doctor. Caffeine tolerances vary from individual to individual. Certain medications may also be impacted by caffeine consumption.
Frequently Asked Questions
No, it is not likely you will lose weight just by drinking black coffee. Weight loss ultimately comes down to creating a calorie deficit. This means eating fewer calories than you burn or burning more calories than you consume.
This is a largely debated topic. However, cold or black coffee can provide benefits associated with weight loss. Simply enjoy your black coffee according to your personal preferences and tolerances.
To avoid side effects, like jitteriness, it may be best to enjoy black coffee post-meal. However, some evidence indicates having it pre-meal may lead to mild appetite suppression.