Coffee and weight loss are two concepts that come up often. Whether it’s a morning pick-me-up before the gym, or a reward for reaching your daily goal on the scale, many dieters reach for a hot cup of joe. But what happens when your diet is a part of a pre-packaged meal and lifestyle program, like Nutrisystem? Can you still indulge in your beloved coffee while following their plan?
Nutrisystem is a program designed to help you lose weight by providing a pre-portioned, nutritionally sound meal and lifestyle plan. Their meals are designed around the concept of portion control, with minimal calorie and carbohydrate counts. The program recommends that you take in 5-6 small meals a day, eating breakfast, lunch, dinner, and two snacks.
So, coffee on Nutrisystem. The good news is, yes, there’s nothing technically wrong with having small amounts of coffee while on the program. In fact, coffee can actually be beneficial during weight loss. A 2018 study, published in the journal Nutrients, showed that caffeine can not only assist you in feeling energized and focused, it can also help you to exercise for longer. Coffee can also help keep your appetite in check, curbing cravings for unhealthy snacks and aiding in your overall weight loss goals.
The key is to adhere to the Nutrisystem portion guidelines, meaning that you should consume only 1-2 cups of coffee per day, no more. Each cup should not exceed 8 ounces, and be prepared with just 1 teaspoon of sugar and 2 tablespoons of fat-free or low-fat milk, or with a plant-based milk alternative like almond, coconut, or oat milk. If you must use a sweetener, opt for a natural option like stevia. Avoid adding creamers or flavored syrup, as these can boost your calorie intake significantly.
In terms of flavor, many Nutrisystem dieters rely on their metabolism-boosting meal replacement shakes, such as Nutrisystem Nutricrush. This shake contains a combination of whey protein, caffeine, and appetite-curbing ingredients like Hoodia extract. It comes in a variety of flavors, including Chocolate Chip Cookie Dough, Vanilla Bean and Café Latte. Each shake contains only 150 calories, and can be prepared with cold water, or blended with ice and other ingredients for a post-dinner treat.
Finally, as with all weight loss programs, it’s important to ensure that you’re consuming adequate hydration throughout the day. The rule of thumb is to drink 4-6 servings of water throughout the day, and avoid sugary drinks or booze. To cut caloric intake but keep your coffee cravings at bay, you can opt for iced coffee with a splash of non-fat milk, or unsweetened tea.
Possible Effects
So what are the possible effects of drinking coffee with Nutrisystem? In general, caffeinated beverages can be very helpful while following a weight loss plan. As mentioned earlier, caffeine can provide an energy jolt to start your day, or a boost to continue working out. Additionally, a 2013 study, published in the International Journal of Obesity, showed that people who take in caffeine before exercise not only burn more fat than those who don’t, but also have higher levels of fat oxidation after the workout.
As previously stated, however, it’s important to take in only 1-2 cups of coffee a day while on the program. Too much caffeine can lead to headaches, nausea, and the jitters. Also, research has suggested that caffeine can lead to dehydration, and cause water loss, so make sure that you’re drinking your daily recommended amount of H2O.
Preventing Burn Out
Nutrisystem recommends that you take a break from it’s program every few weeks so that you’re not stuck in a rut. During this break, feel free to have yourself a cup of coffee if you need an afternoon pick-me-up. If you don’t usually have coffee in the afternoon, consider switching to a decaffeinated variety.
Make sure that, during your break and throughout the program, you’re taking in adequate nutrition to keep your body running. Asking your doctor or a nutritionist can help ensure that you’re getting all of the necessary vitamins and minerals, and can also help with any questions about caffeine consumption.
Taking Precaution
Coffee can be a great addition to your Nutrisystem plan, and can provide a much-needed energy boost, but it’s important to take caution and practice portion control. Also, if you’re on any medication, different coffee components can cause adverse effects. Talk to your doctor, who can tell you if coffee should be avoided when taking certain medications.
Finally, experimenting with different coffee varieties, like nitrogen-infused coffee or cold brew, can be a great way to keep your coffee consumption interesting, so that it doesn’t become bogged down in a single flavor profile. You can also experiment with different types of milk or plant-based milk alternatives.
Developing a Routine
A key to success on any weight loss program is to develop a routine and to stick to it. Nutrisystem meals can be supplemented with low-calorie, low-carb foods when needed, like fresh fruit or vegetables. Opting for fruits, veggies, and whole-grain products as snacks can provide a much-needed boost and help curb your cravings.
It’s important to listen to your body and fuel it properly. If you crave a cup of coffee, don’t deny yourself—enjoy it, but in moderation. And, don’t forget to take your break days, when needed, and enjoy the occasional slightly sweet coffee without guilt.
FAQs
If you’re considering transitioning to a more plant-based diet, you may be wondering “Can I drink coffee on a vegan diet?” The answer is yes! Coffee is a vegan-friendly drink, and a great way to get your daily dose of caffeine. Just make sure that you’re not adding any non-vegan ingredients, like cow’s milk, flavored syrups, or honey.
Tips and Tricks
The key to successful weight loss is to stay consistent with both your eating and exercise habits. Staying active is an important part of maintaining weight loss; aim for at least 30 minutes of exercise each day, split between both cardio and strength training.
Also, tracking your progress can be key to success. Consider keeping a daily log to note your food and drinks, as well as your physical activity. Setting small, attainable goals can also help you stay motivated. Reaching those small goals will keep you on track and feeling great.
Staying Positive
Most importantly, remind yourself that it’s okay to slip up. Remind yourself that setbacks happen to everyone, and that setbacks don’t equal failure. Change is a slow process, and progress takes time. Every day is a new chance to start over and stay positive.
Weight loss on programs like Nutrisystem isn’t about deprivation or austerity measures. It’s about feeling in control and building a life where you can savor and enjoy the things that bring you the most pleasure. That includes, yes, the occasional cup of coffee. You can drink it, love it, and feel successful while you sip.
