Coffee has long been known to give you a boost of energy and focus on those groggy mornings. But the energy-boosting beverage offers more than that. Research shows that coffee itself has plenty of health benefits to our bodies. Not only can it help you live longer, but it can also decrease your risk of developing health conditions like colon cancer, Alzheimer’s disease, and heart failure. A cup of joe also helps to facilitate glucose production. It stops becoming healthy when you add artificial sweeteners, creamer, and other ingredients that increase its calorie level.
Does Coffee Promote Weight Loss?
The short is yes, coffee can aid with weight loss. New studies have shown that coffee contains components that can improve metabolism and digestive health. Here are some of the health and weight-loss related benefits you can get from drinking coffee:
Black Coffee Is Low on Calories
The best strategy to lose weight is to create a calorie deficit. There are two ways to achieve this; consuming fewer calories or increasing your physical activity. It turns out, coffee offers the third way to reduce calorie intake.
Black coffee, in particular, is a very low-calorie beverage, with one cup (240ml) of brewed coffee containing only two calories. However, this only works if you take your coffee black without any other additives, like milk or sweeteners.
Caffeine Can Reduce Your Appetite
Coffee is rich in caffeine, and studies have found a link between caffeine and decreased levels of the hunger hormone, ghrelin. It is, therefore, encouraged to drink coffee when you’re feeling the urge to eat something unhealthy so you can suppress your appetite.
Coffee Helps Boost Your Metabolism
Caffeine is known to be a natural stimulant and can be found in tea, coffee, and soda. Typically, coffee has the highest amount of caffeine, with one cup of brewed coffee offering about 95mg of caffeine. What’s more, coffee is natural, making it a healthier option.
The caffeine content varies depending on the type of coffee bean, roasting style, and preparation. Studies have shown that caffeine can increase your metabolism, which is a measure of how many calories your body burns every day.
Increasing your caffeine intake can lead to less weight gain and better weight management over the years.
Coffee Gives You a Pre-Workout Kick
If you’ve taken coffee before your workout, you may have felt a boost in energy that led you to perform more exercises. According to health experts, the caffeine in coffee can reduce the perception of fatigue during a workout, which might explain your vigor during your gym sessions.
This, combined with increased metabolism, can help you maintain a healthy weight.
Coffee Keeps Burning Fat While at Rest
There’s a reason coffee keeps you warm in chilly weather. It’s called “thermogenesis”, the body’s process for producing heat. Katherine Zeratsky, a registered dietitian at the Mayo Clinic says that since coffee gives you a boost of energy, your body tends to burn more calories when you’re inactive than at baseline rest levels.
The Best Coffee for Weight Loss
Now that you know how coffee supports weight loss, you may be wondering which is the best coffee for weight loss? Well, the answer is simple. The best coffee for weight loss is the simplest – plain black coffee.
As noted, it only contains two calories per serving and is loaded with magnesium and vitamin B12, both of which help support the body process food for fuel. Keep in mind, the more sugar and milk you add to your coffee, the more calories you add.
It’s no wonder black coffee or plain black/green tea is part of some weight-loss diets as the only beverage besides water to sip between meals. Coffee can suppress appetite and keep you energized when you run low on fuel.
On the same note, be careful what you pair with your coffee. Most people like to dip cookies or biscuits in their coffee to make it more enjoyable. While this is true, unhealthy snacks will negate your weight loss goals.
How Much Coffee Should You Drink for Weight Loss?
Too much coffee, like everything else in life, is harmful to your health. Health experts recommend drinking no more than four cups of coffee a day, which contains around 400mg of caffeine in total.
The four cups give you the energy boost and metabolism you need to stay focused and control your hunger. If you notice your sleep has been impacted, reduce your consumption to two or three cups.
If you’re used to taking your coffee with added sugar or creamer, start reducing them gradually. You’ll soon get used to drinking plain black coffee. To spruce up your coffee, try sprinkling in some cinnamon or a few drops of vanilla extract for a nice twisted flavor. Or, you can use plant-based milk, like almond and coconut milk.