Overview
At first glance, it may seem impossible that drinking iced coffee could contribute to weight loss. After all, coffee is a calorie-free drink that contains caffeine, while iced coffee is usually a combination of coffee and other fatty substances like cream and sugar. But a closer look reveals that when made without added sugar and flavorings, iced coffee can be a great way to reduce your overall calorie intake and help you reach your weight-loss goals.
Nutrition Facts
Consuming iced coffee with nothing added can significantly reduce the number of calories in your diet. According to the USDA food database, 8 ounces of regular iced coffee contains just 73 calories. And if you opt for a iced coffee version made with skim milk, you’ll be getting less than half of those calories, at just 33 calories per 8-ounce cup.
The Caffeine Boost
Not only are iced coffee’s calorie counts low, but it also has unique benefits related to its caffeine content. Caffeine has been shown to help individuals lose weight by aiding in thermogenesis, which is the scientific term for fat-burning derived from a raising of the body’s temperature. A 2007 study from the UK showed that drinking coffee prior to exercising could stimulate fat oxidation and help speed up the weight-loss process.
Healthy Add-Ins
If you must sweeten your iced coffee, do so sparingly and use natural ingredients such as a dash of raw honey or maple syrup. Adding a few drops of vanilla extract can provide natural flavor without detracting from calories—and the occasional pumpkin spice flavoring will allow you to indulge in an autumnal taste without overdoing it on added sugars and fats.
Mindful Sipping
Intermittent sipping over time will also help you get the most out of your morning iced coffee. Drinking slow and steady ensures that your body can metabolize the caffeine it receives and make the most of the natural thermogenic boost you get from iced coffee.
As with any caffeinated drink, mindfully consider when and how much to consume. As the National Sleep Foundation warns, drinking too much coffee too late in the day can interfere with your body’s natural sleep cycles, thus reducing your weight-loss progress.
Time of Day
Choosing the right time of day for your daily iced coffee can ensure its weight-loss enhancing effects are maximized. It’s a smart idea to start your day with iced coffee, as its thermogenic effects can help you to start your day on the right foot and help you burn those all-important calories.
A morning iced coffee will also jumpstart your energy levels, providing you with the mental and physical energy to stay engaged with your health and fitness goals for the rest of the day. The mid-morning is also a great time to fuel up with iced coffee; this time frame can help you get the most benefits out of its thermogenic effects while also allowing you to get a good night’s sleep.
Research Shows
According to a 2019 study published in the Journal of Strength and Conditioning Research, daily consumption of coffee can stimulate increased fat oxidation, thus helping in weight-loss. This is in line with research from the previous year, which found that caffeine has thermogenic properties that can stimulate the body’s natural fat-burning systems.
These studies also suggested that these effects are enhanced when caffeine is combined with an active lifestyle, with both physical activity and coffee consumption working together to aid in weight-loss.
Research and Expert Opinion
Many experts support the claim that coffee can help with weight-loss. According to David Seaman, M.D., a board-certified physician and author of the book The Real Life Fat Loss Plan, “I think the evidence is most compelling that coffee can help you lose weight,” he said in a 2018 interview. Seaman supported this idea through references to robust scientific studies and noted that the many nutritional benefits of coffee should be taken into consideration when choosing a healthy weight-loss plan.
Other experts have voiced similar opinions. For example Jillian Kubala, M.S., R.D., a registered dietitian and nutritionist based in Florida, writes extensively on the health benefits of coffee. “Coffee can help us lose weight in several ways,” she explains. “By suppressing the appetite, allowing us to cut down calorie intake, boosting metabolism to help burn off fat more efficiently, and increasing the calorie-burning effect of exercise, it can help support a weight-loss program.”
Appetite Suppression
Part of the reason iced coffee can help with weight-loss is its ability to suppress the appetite. According to a study from the University of Michigan, drinking coffee can reduce food cravings and make it easier to practice portion control. The study also determined that caffeine levels in the bloodstream have a direct correlation to suppressed appetite and cravings.
While it’s true that drinking iced coffee can help reduce hunger and snacking, it’s also important to remember that it can be easy to overindulge in caffeine. Too much caffeine can actually lead to increased hunger and cravings, ultimately leading to weight gain.
Conclusion
Made smartly, iced coffee can be an important part of a healthy weight-loss program. If you choose the right combination of ingredients, focus on intermittent sipping, and drink it at the right times of day, you can benefit from a natural thermogenic boost as well as appetite suppression. Used judiciously, iced coffee can be a welcome addition to any diet–and help you reach your goals.
