Coffee is loved by many for its delightful and invigorating aroma, as well as for its energizing effects. However, for those aspiring to lose weight, finding a way to incorporate it into their dietary plan without sacrificing the beloved morning cup can feel a bit tricky.
In recent years, the weight loss and coffee industry has injected new life into pre-existing studies and research, resulting in valuable data and advice. Drinking coffee in moderation and recognizing the benefits and drawbacks could be the key to smartly merging coffee with weight loss — all according to experts.
“Coffee contains a high amount of antioxidants and it has been proven to assist people with their weight loss goals,” said nutritionist Susanne Gutman. “When used in moderation, it can be filled with lots of potential health benefits such as improved digestion.”
Low Calorie Alternatives
Pure black coffee and espresso contain zero calories (assuming you don’t add cream or sugar). Flavored varieties such as cappuccinos, mochas and flat whites, however, contain 125 to 250 calories for tall and grande-sized drinks.
If your favorite blend of coffee includes milk, opt for skim, almond or coconut milk which is much lower in calories than full-fat or low-fat milk. According to nutritionist, Emily Emerson, adding an ounce of coconut milk or an ounce of almond milk gives your coffee less than 30 calories.
Talking Disclaimer
Due to the high content of caffeine in many coffee varieties, individuals considering coffee for weight loss should approach it with caution. “Caffeine can have negative effects on people who are sensitive to it,” said Gutman. “It’s important to proceed with caution and know that it is possible to experience headaches, jitters, or even difficulty sleeping.”
Similarly, the accompaniments to your coffee can also affect its nutritional value. Additives such as cream, flavored syrups, sweeteners, etc., can quickly add calories to your coffee — up to 250 in a grande topped with whipped cream.
Drinking Habits
Whether your drinking habits are beneficial is also key to success. “Substituting sugary drinks and other high-calorie beverages with coffee is an effective way to cut calories,” said Emerson. “But it’s important to not overdo it as too much coffee can cause dehydration.”
In order to get the most out of coffee that supports weight loss, Emerson suggests that individuals limit themselves to no more than two cups per day.
Final Thoughts
In its most simple iteration, coffee can help support your weight loss goals. But be mindful of how it’s prepared and the additives used. For instance, if you want to lose weight, you can go with black coffee – simple, pure and calorie free — or replace your regular cream with almond or coconut milk.
In addition, limit your consumption to two cups per day and determine whether it’s positively or negatively affecting you. If it’s the latter, it could be time to cut back or opt for an alternative that keeps you satisfied but calls for fewer calories.
Mistakes To Avoid
When it comes to trying to lose weight, there are many common pitfalls to avoid, such as reaching for sugar-filled snacks or sugary sodas, mindlessly snacking, or not paying attention to portion sizes. Often, people don’t pay attention to how many calories are in their morning cup of coffee.
Caffeine itself doesn’t add any calories. However, when creamy articles or sugary ingredients are added, the drink can become a significantly higher calorie beverage, quickly undermining any weight loss efforts.
Tracking Habits
Below are 5 tips from experts to help make sure that coffee becomes one of the helpful allies in weight loss success:
1. Any additional pairings should be considered and recorded for calorie content.
2. Track your coffee-drinking habits and understand how and when to drink it.
3. Drink coffee to obtain the benefits of invigoration, but don’t rely on it to keep going throughout the day.
4. Don’t exceed 500-600mg of caffeine per day, which translates to 3 to 5 cups per day.
5. Make sure that coffee doesn’t replace meals or adequate hydration.
Coffee Varieties
According to experts, necessary research can create solutions for people looking to drink coffee and lose weight. One of the best alternatives is to choose cold brew coffee with added antioxidant ingredients, either at home or from your local café.
Cold brew coffee contains more antioxidants than lower-grade brewed coffee, ensuring that the delicious beverage does double-duty in helping you reach your health and weight loss goals. It’s also a lower-calorie alternative since it’s served at room temperature and sans added cream, sugar, or flavoring.
Coffee Benefits
In addition to helping enhance mood and invigorate the body and mind, coffee has several other benefits. For example, research in the American Journal of Clinical Nutrition suggests that drinking caffeinated beverages helps to increase fluid intake. It has also been suggested that the high antioxidant content and anti-inflammatory properties may benefit the body in other ways.
Coffee is a source of plant antioxidants and compounds that have anti-inflammatory properties. Studies have linked drinking caffeinated beverages to a decrease in the risk of some chronic diseases including type 2 diabetes, liver cancer, and, Parkinson’s disease.
It is also believed that body fat can be burned more efficiently alongside coffee consumption. A 2014 study published in the American Journal of Clinical Nutrition concluded that caffeine can increase resting metabolic rate by 16%, as well as enhance epinephrine levels that increase the availability of fatty acids.
Healthy Habits
Creating sustainable and healthy habits is essential for successful weight loss. As with dietary and exercise regimes, implementing easy-to-follow strategies is a practical approach to begin incorporating coffee into a weight loss plan.
Take time to familiarize yourself with the various coffee products and know when to indulge and when to substitute. Choose low-calorie or zero-calorie options when incorporating coffee into your dietary plan, as it will provide you with the mental clarity and energy that you need. The overall goal is to replace sugary and unhealthy drinks and snacks with one or two cups of high-quality coffee, to optimize its weight loss benefits.
