Is coffee good for weight loss?
In our day to day interactions with our customers we are involved in informal conversations about the impact of drinking coffee on our health and more interestingly if drinking coffee for weight loss is helpful.
Coffee is a popular beverage that many people enjoy for its rich flavour, energising effects and it is frequently linked with its impact on human metabolism, more exactly with losing weight. The evidence is not straightforward, as the impact of coffee for weight loss can vary depending on how it is consumed. Carried by curiosity, we explored different ways in which a cup of coffee can potentially support weight loss, as well as some potential risks.
How coffee contributes to losing weight:
Caffeine: Caffeine is a stimulant that increases your metabolic rate by boosting your body's production of adrenaline. This results in a temporary increase in your heart rate and the amount of energy your body burns, even when you're at rest. This can help you burn more calories throughout the day, leading to weight loss.
Appetite suppression: Caffeine can suppress your appetite by altering the levels of certain hormones in your body, such as ghrelin and leptin. Ghrelin is a hormone that stimulates your appetite, while leptin is a hormone that signals to your brain when you're full. By suppressing ghrelin and increasing leptin, caffeine can help you feel full longer and make it easier to stick to a calorie-controlled diet.
Improved physical performance: Caffeine can improve your physical performance by increasing the availability of adrenaline and other neurotransmitters in your body. This can help you exercise more intensely, for longer periods, leading to more calories burned and weight loss.
Increases fat burning: Studies have shown that caffeine can increase the amount of fat your body burns during exercise by up to 30%. This is because caffeine can increase the activity of enzymes that are responsible for breaking down fat. This can lead to weight loss by burning more calories and fat.
Chlorogenic acid: Coffee beans contain chlorogenic acid, which is a compound that may have weight loss benefits. Studies have shown that chlorogenic acid can slow down the absorption of carbohydrates, which can help control blood sugar levels and reduce the amount of fat stored in the body.
Antioxidants: Coffee is a good source of antioxidants, which are compounds that help protect the body against damage from free radicals. Antioxidants can help boost the immune system, improve metabolic function, and reduce inflammation, which can contribute to weight loss.
Reduces stress: Chronic stress can lead to weight gain by triggering the release of cortisol, a hormone that causes fat to be stored in the abdominal area. Drinking coffee can help reduce stress levels by increasing the availability of the neurotransmitters dopamine and serotonin in the brain.
How many calories in a black coffee?
A plain black coffee typically contains only 2 calories per 8 ounces, making it a low-calorie beverage option. For comparison, a glass of orange juice contains 112 calories per 8 ounces. While black coffee has significantly less calories than orange juice, it still can provide a natural energy boost and boost metabolism which may help with weight loss goals.
When should you drink coffee weight loss?
The timing of when you drink coffee can also affect its impact on weight loss. Some research suggests that consuming caffeine in the morning may be more effective at boosting metabolism and fat burn than later in the day. This may be because caffeine can interfere with sleep when consumed too close to bedtime, which can have negative effects on weight.
It's also worth noting that coffee can have a diuretic effect, which means it can increase urine production and cause temporary water weight loss. However, this is not a sustainable or healthy way to lose weight, as the body needs water to function properly.
What can you put in your coffee to lose weight?
If you want to add ingredients to your coffee to support weight loss, there are a few options to consider:
- Milk: Opt for low-fat or skim milk, which can help reduce the calorie content of your coffee without sacrificing flavour.
- Sugar substitutes: Consider using a sugar substitute such as stevia or monk fruit extract to sweeten your coffee. These alternatives are generally much lower in calories than sugar and can help reduce the overall calorie content of your coffee.
- Coconut oil: Adding a small amount of coconut oil to your coffee can help boost metabolism and increase fat burn, thanks to its high content of medium-chain triglycerides (MCTs). Just be aware that coconut oil is high in calories, so use it sparingly.
- Protein powder: Adding a scoop of protein powder to your coffee can help increase feelings of fullness and reduce appetite, which may support weight loss. Just be sure to choose a protein powder with minimal added sugars and calories.
What about coffee supplements?
There are a variety of coffee-based supplements on the market that claim to support weight loss, such as slimming coffee or fat burn coffee. These products often contain a blend of coffee and other ingredients, such as green tea extract, garcinia cambogia, or raspberry ketones, which are thought to boost metabolism and support weight loss.
It's worth noting that the effectiveness of these supplements is not well-established, and there is limited scientific evidence to support their use for weight loss. In addition, some of these products may contain high levels of caffeine or other stimulants, which can have negative side effects, such as jitters, insomnia, and rapid heartbeat.
Are there health risks associated with drinking coffee?
While moderate coffee consumption is generally considered safe, it's important to be aware of the potential risks and limitations. Some people may be more sensitive to the effects of caffeine and may experience negative side effects, such as anxiety, insomnia, or digestive issues.
In addition, coffee can interfere with the absorption of certain medications and nutrients, so it's important to consult with a healthcare provider if you have any concerns. It's also worth noting that coffee can be addictive, and some people may develop a dependence on caffeine, which can cause withdrawal symptoms when they stop consuming it.
As mentioned earlier, many people add various ingredients to their coffee, such as milk, cream, sugar, and flavourings, which can significantly increase the calorie content. Some of these added ingredients may also have negative health effects, such as added sugars, which can contribute to the risk of chronic diseases such as obesity, diabetes, and heart disease.
It's important to be mindful of these added ingredients and choose options that are lower in calories and added sugars whenever possible. For example, opt for a small amount of natural sweetener such as honey or maple syrup instead of refined sugars.
Also, it is important to be sure that drinking coffee should be a joyment so the quality of the coffee that you are going to prepare should be top notch. Nowadays there are small artisan coffee roasters which provide world class coffees worth trying. Some of them already have online stores as is the case of Coffee Gems Artisan Roasters (click here), check out available online selection.