The debate on whether or not you should drink coffee while on a diet has been raging for years. Most dietitians and nutritionists agree that, in moderation, coffee can be included in a balanced diet and is beneficial for your health. However, for those who are trying to lose weight, the story is not so cut and dry.
Recent studies have shown that coffee is linked to increased weight loss. Researchers have found that drinking two to three cups of coffee a day can increase energy expenditure while reducing appetite and cravings. The caffeine in coffee may boost your metabolism, enabling you to burn more calories and fat throughout the day. It may also increase the amount of fat that is excreted in urine.
At the same time, too much caffeine can be harmful. Caffeine can cause dehydration, jitteriness, and anxiety, as well as potentially interfere with important medications. Those trying to stick to a calorie-restricted diet may find that the added calories from cream and sugar can easily push them over their daily limit. Additionally, some believe that the acidity and acid reflux caused by coffee can have a negative effect on digestion.
Overall, it’s important to be aware of what kind of coffee you’re drinking. Regularly drinking sugar-filled drinks like lattes or mochas might not be the best choice when dieting, but an occasional cup of black coffee may be beneficial. If you’re going to drink coffee while on a diet, opt for plain coffee with as few ingredients as possible and try to cut back on any creamers, sweeteners, and syrups that you might normally add.
Experts suggest consuming your coffee before 2 pm, or eliminating it from your diet entirely. However, everyone’s body is different, and experiment to see what works best for you. If you’re feeling hungry between meals, consider switching to tea instead, as it won’t have the same effect on your appetite.
The Health Benefits of Coffee
Despite the potential drawbacks, there are many proven health benefits of coffee. Studies have found that coffee can reduce the risk of Type 2 diabetes and Alzheimer’s disease, while its antioxidants can help protect against certain cancer types and other diseases. The caffeine in coffee can improve physical performance, boost energy levels, and increase mental alertness. Coffee is a natural source of vital vitamins and minerals, and is even thought to improve mood and reduce risk of depression.
In moderation, coffee can be an important part of a healthy diet. It is important to remember, however, that like anything, too much of anything is not good for you. Unfiltered coffee contains cafestol which can raise cholesterol levels in some people.
Does Coffee Help You Lose Weight?
Some studies have found that coffee can boost weight loss, but its effects are still not clear. It is important to note that many of these studies have been conducted on individuals who have not incorporated coffee into their regular diet. For those who are already regular coffee drinkers, it is unlikely that an increase in coffee consumption will lead to any notable weight loss. Additionally, excess consumption of coffee can interfere with sleep, which may contribute to weight gain.
On its own, coffee cannot be considered a weight loss aid. To lose weight and keep it off, it is important to build healthy habits and make changes to a person’s lifestyle. Eating a balanced diet and getting regular exercise are essential components of any successful weight loss program.
Alternatives to Coffee
If coffee is not an option while dieting, there are many tasty alternatives. Green tea, for instance, can provide the same energy boost without the added caffeine. Iced herbal tea is another option, as it can provide hydration and a variety of health benefits. For those who want something a little more indulgent, a smoothie can provide the same energy boost, with the added bonus of additional nutrients and fiber.
For those looking for a coffee-esque beverage without the caffeine, chicory coffee is a great option. It is made from the roots of the chicory plant, and has a slightly sweeter, darker flavor that is perfect for those who crave the taste of coffee.
Coffee Supplements
For those hoping to benefit from coffee without the additional calories, there are supplements available. Supplements can turn coffee into a more calorie-free source of energy, and offer the same health benefits. Supplements often come in pill or powder form, and some contain the same ingredients as regular coffee. It is important, however, to speak with a doctor before beginning a supplement regimen, as there are potential side effects.
It’s all About Moderation
Ultimately, whether it is safe to drink coffee while on a diet depends on a few factors. It is important to keep in mind that like anything, moderation is key; too much of anything can be detrimental. Consider the type and amount of coffee you are drinking, and if you are struggling to lose weight, speak with a dietitian to determine if any changes or adjustments should be made. Finally, remember that coffee should not be the only way that you are trying to stay energized; make sure to include a variety of other food sources as well.
Portion Control is Essential
When drinking coffee while on a diet, it is important to practice portion control. Many of the specialty coffees found at coffee shops can have hundreds of extra calories or added fat and sugar. If you insist on going to a cafe, try ordering a small cup of coffee with no added condiments. If you are making coffee at home, you may want to bring a mug and make your own, or ask for the smallest size possible and opt for no whipped cream or syrup in your drink.
Coffee Substitutes
When dieting, it can be beneficial to pay attention to what time of day you’re drinking your coffee. Experts recommend avoiding coffee after 2 pm or later in the day, as the body doesn’t have enough time to process the energy before bed. If your body craves a boost in the afternoon, consider switching to decaf or, try a coffee substitute like chicory. Chicory is often used as a caffeine-free, coffee-flavored alternative, as it has a similar flavor with none of the caffeine.
What’s Your Coffee Intake?
Finally, keep in mind that everyone’s body reacts differently and it is important to pay attention to your individual needs. If your diet allows it and you enjoy the taste, drinking coffee while on a diet may have health benefits. However, it is important to keep an eye on your intake and monitor the impact that it’s having on your body. In general, it is best to always listen to your body and to make sure that you are aware of your caffeine intake.
