Evidence Based
Coffee is a common way for many people to start their day, giving an excellent boost. Aside from its stimulating effect, coffee may have other health benefits.[1] For example, it may reduce inflammation, aid in treating neurocognitive issues, and lower the risk of metabolic and cardiovascular disorders.
Is coffee good for weight loss? You may ask yourself this question if you want to lose weight and burn fat. Perhaps you’ve heard of coffee for weight loss, but you’re unsure if it’s true. There is some evidence that drinking coffee while fasting may reduce hunger and appetite. However, differing views exist on the association between caffeine consumption and weight loss.
In this article, we’ll explore coffee’s possible benefits for weight loss, risks, and other health benefits. We’ll also address frequently asked questions about coffee and caffeine use.
Does Coffee Help You Lose Weight?
It depends. Coffee, while not a direct cause of weight loss, may help when combined with other effective strategies. Coffee may aid in weight loss by reducing appetite, increasing fat burning, improving metabolic function, and providing more energy.
Before deciding to incorporate coffee into your routine, see your doctor to discuss your options. Caffeine tolerance differs across individuals, and caffeine may interact with some drugs.
Is Coffee Good For Weight Loss?
Does coffee help you lose weight?
There is some evidence that increasing from low to moderate[2] coffee consumption can help you lose weight by lowering your appetite, increasing your metabolic rate, and burning fat. Caffeine also increases your energy levels. Each of these benefits could help a healthy weight loss plan.
According to scientific studies, creating a calorie deficit is the most efficient strategy[3] to reduce weight. So, drinking coffee is not guaranteed to help you lose weight. Eating well and exercising on a regular basis may be the most effective strategies to lose weight and improve your overall health.
How Does Coffee Affect Your Weight?
Caffeine is the main active ingredient in coffee. But is caffeine good for weight loss?
Evidence suggests that caffeine promotes thermogenesis and suppresses hunger, two contributing factors to weight loss.
One possible benefit of drinking coffee for weight loss is due to its fat-burning[4] and metabolism-boosting effects.
Additionally, caffeine’s ability to stimulate the central nervous system[5] and increase adrenaline production[6] may make it an effective fat burner and metabolic booster. By stimulating the sympathetic nervous system, adrenaline triggers the release of stored energy[7] from fat cells and the liver, increasing metabolism.
Caffeinated beverages can help you eat less, curb your sugar cravings, and reduce overall calorie consumption by reducing your appetite. The release of adrenaline[8] also suppresses your appetite and makes you feel full faster.
Finally, coffee drinks can potentially raise levels[9] of the gut-produced hormone peptide YY,[10] which signals to the brain that you’re full.
Are There Any Side Effects?
Drinking coffee on a regular basis can aid weight loss by reducing hunger pangs, but moderation is key. So, the important question is, how much caffeine per day for weight loss? When paired with a healthy diet and regular exercise, the FDA-approved amount of coffee – roughly 400 milligrams per day[11] – may aid in weight loss.
While the possible benefits of coffee for weight loss are exciting, it is critical to approach this topic cautiously. The effects of caffeine on individuals can differ, and it’s possible to have negative side effects[12] from consuming too much.
For some, consuming coffee on an empty stomach may aggravate their digestive system, leading to problems like acid reflux or indigestion.
Mild caffeine sensitivity manifests as anxious or jittery feelings that are typically harmless and go away after the caffeine wears off or when you get used to drinking it daily. However, there are potential adverse health[13] effects of consuming too much caffeine,[14] including hypertension, insomnia, anxiety, dehydration, gastrointestinal disturbances, restlessness, and problems in handling appetite.
Some people’s genetic makeup[15] makes them more vulnerable to the negative effects of caffeine. For example, coffee may harm physical performance in some individuals due to genetic variances.
How To Use Coffee To Lose Weight
To reap the physical benefits of coffee in weight loss, you must follow a predetermined plan. Fortunately, there are multiple ways to optimize weight loss with coffee. The Centers for Disease Control and Prevention recommends that coffee consumption not exceed 400 mg[16] per day. This is roughly 3-5 cups of ordinary coffee.
Use Coffee To Optimize Your Level Of Physical Activity
Coffee improves muscular output efficiency by increasing energy expenditure and physical activity thermogenesis.[17] This stems from coffee’s propensity to boost metabolism. It prepares the body for calorie burning, and when combined with a vigorous training plan, fat and calorie burning increases. Drinking a cup of plain coffee may improve performance during weight loss workouts.
Avoid Drinking Coffee With Sweeteners
Can the calories in coffee lead to weight gain? Coffees with high-calorie content from creamers and sweeteners reduce the effectiveness of weight loss coffee. Sweetened coffees can have up to 348 calories[18] per 100 grams. If you can’t drink plain coffee without sugar and milk, try natural sweeteners like stevia and low-fat milk.
Complement Coffee With Frequent Hydration
Frequent coffee consumption causes the body to lose fluids more quickly through urination. This is because caffeine has a diuretic effect[19] on the body. When on an active exercise regimen, consuming too much caffeine without frequent hydration could be dangerous.
Consuming adequate fluid[16] along with coffee reduces appetite[20] and increases the feeling of satiety, resulting in fewer calories consumed every day. Coffee can help reduce cravings, especially when accompanied by frequent hydration. The recommended daily water intake is 6-8[21] cups per day.
Do Not Take Coffee Too Late In The Day
Taking coffee close to bedtime may alter your sleep patterns, making it harder to achieve a good night’s sleep. Poor sleep habits[22] are significantly linked to increased energy consumption during waking hours and gradual weight gain. Sleep-deprived individuals undergo hormonal swings, making them more prone to binge eating,[23] particularly high-calorie comfort foods.
Drink coffee early in the day to improve your alertness and metabolism. It is the time of day when the body’s metabolism is at its lowest[24] after sleep.
Coffee And Fat-Burning Supplements
Combining the daily recommended amount of coffee with fat-burning supplements may boost the effects of caffeine on weight loss. Furthermore, diet pills complement coffee by helping suppress hunger and keep you satiated for longer periods.
Avoid Long-Term Coffee Pitfalls
While the initial usage of coffee is beneficial regarding calorie burning and metabolism, how you consume coffee can lead to long-term pitfalls. Frequent coffee use causes users to become tolerant[25] to caffeine, diminishing its effectiveness in helping calorie burn. Despite the reduced caloric burn, coffee continues to reduce cravings and appetite.
Other Health Benefits Of Coffee
Is black coffee good for weight loss? Yes, in a nutshell. Did you know that coffee is one of the highest antioxidant[26] sources in the modern human diet? The human body is continually bombarded with damaging free radicals, so antioxidants are critical in combating them.
Additional benefits include:
Lowers The Risk Of Type Two Diabetes
Research and clinical trials have shown that people who regularly drink coffee are less likely to develop type 2 diabetes. Study participants who consumed as much as seven cups of coffee daily had a 50%[27] lower risk of developing diabetes.
Promotes Cardiovascular Health
Coffee improves cardiovascular health by lowering the risk of atrial fibrillation, hypertension, and heart failure. According to one study, drinking three to five cups daily reduced heart disease risk by 15%.[28]
Supports Liver Health
Regular coffee use may help avoid common liver disorders such as cirrhosis and fibrosis.[29] Furthermore, it has been shown to reduce the spread and severity of liver disease.
Lowers The Risk Of Cognitive Diseases
Coffee has also been demonstrated to help reduce cognitive decline.[30] Drinking higher amounts of coffee can prevent or slow the progression of various neurodegenerative disorders, including Alzheimer’s and Parkinson’s. Coffee enthusiasts are also less likely to experience depression.[31]
Conclusion
Is coffee bad for weight loss? Coffee is an excellent weight loss aid. Combine coffee drinking with other effective weight loss strategies to achieve the best results.
Try adopting a weekly fitness plan incorporating strength training and cardio, eating healthily, boosting protein intake, and reducing sugar and ultra-processed foods. Maintaining good sleeping habits, sufficient hydration, and managing your stress are also important to help with weight loss.
Frequently Asked Questions
Yes. Black coffee is great for weight loss. It enhances the fat-burning process by preventing the formation of new fat cells.
Yes. Espresso causes adrenaline release, providing the body with an immediate energy boost. This boosts workout performance, allowing you to burn more calories. Espresso also contains fewer calories than regular coffees, making it ideal for weight loss.
The best time to drink coffee for weight reduction is early in the day, especially when you first wake up. This is because it stimulates metabolism when it is at its lowest after a long rest period.
Yes. Coffee without artificial sweeteners increases daily energy expenditure, resulting in faster and higher calorie burn. Coffee also suppresses hunger and cravings, preventing you from engaging in erratic eating patterns that lead to weight gain.