Coffee’s Role In Weight Loss
Coffee is a widely consumed beverage with potential benefits for weight loss! Caffeine is the primary active ingredient in coffee and it can increase energy levels, improve metabolism and reduce appetite. This can lead to reduced food intake and possibly result in weight loss over time.
Coffee has some unique properties as a beverage which make it a potentially valuable dietary aid. Its high content of polyphenols, also known as “plant-based antioxidants”, has been linked to improved metabolic rate, increased energy expenditure and improved blood sugar control. Additionally, coffee beans are naturally low in calories, making them an ideal addition to a weight loss diet.
Studies suggest that drinking coffee can lead to short-term decreases in appetite and caloric intake, which can help promote weight loss. A 2019 review of studies found that drinking coffee before or during breakfast led to decreased feelings of hunger and less calories consumed.
Coffee has been linked to long-term weight management as well. According to a 2020 review, coffee consumption is associated with a decreased risk for overweight and obesity. The authors suggest that the polyphenols found in coffee may lead to reduced body fat mass and improved metabolism.
Despite its potential benefits for weight loss, coffee is not a miracle weight loss beverage. While drinking coffee may help reduce appetite and calorie intake, the beverage needs to be consumed alongside a healthy, balanced diet and an active lifestyle in order to maximize weight loss.
Potent Ingredients
Aside from caffeine, coffee also contains a number of other potent ingredients that could potentially aid weight loss. For example, research suggests that the chlorogenic acid found in green coffee beans (unroasted) can help reduce caloric intake and boost metabolism. Additionally, the carbohydrates found in coffee can act as an appetite suppressant.
Research suggests that drinking coffee high in caffeine – more than 400 mg daily – can result in increased energy expenditure and metabolism. This could help stimulate weight loss. A 2018 review of studies found that caffeine intake can contribute to long-term weight management, although it is not clear if it is the caffeine or other compounds found in coffee that contribute to this effect.
Coffee can be a great beverage choice for those looking to maintain a healthy weight. It can be a great source of antioxidants as well as other beneficial compounds that could help with weight loss.
How it Supports Weight Management
Coffee can provide an energy boost that can help people stick to their weight loss goals. Additionally, research suggests that caffeine can stimulate thermogenesis, which is the body’s process of burning calories to produce heat. This can help with weight management.
Adequate sleep is important for weight loss, and coffee can help with this as well. Studies suggest that caffeine can improve sleep quality in the short-term. A 2020 review of studies on sleep disorders found that caffeine intake was associated with improved overall sleep quality and reduced daytime sleepiness.
Finally, research suggests that coffee can help reduce appetite and food cravings. A 2020 review of studies found that drinking coffee before or during breakfast led to reduced feelings of hunger and less calories consumed. Additionally, a 2009 study found that drinking black coffee 1 hour before meals can reduce caloric intake.
Poor Quality Coffee Alternatives
Coffee loaded with calories, sugar and other unhealthy ingredients can be detrimental to weight loss. For example, some popular specialty coffee beverages like frappuccinos, mochas and lattes can be packed with calories and sugar.
It is important to be mindful of the type of coffee being consumed. If a coffee beverage is high in calories, sugar or artificial sweeteners that can be a problem. Additionally, some studies suggest that adding milk to coffee can limit its potential benefits for weight loss.
Luckily, there are plenty of healthy options for those looking to enjoy their coffee without sabotaging their weight loss efforts. Unsweetened black coffee is always a great option and adding non-dairy milk alternatives such as almond milk or oat milk can help reduce the calories without compromising the taste.
Take Home Message
Coffee has the potential to help with weight loss. It contains numerous beneficial compounds that can help decrease appetite, increase metabolism, and improve sleep quality. However, coffee is not a miracle weight loss beverage and should be enjoyed as part of a healthy lifestyle along with a balanced diet. It is important to be mindful of coffee beverages that could sabotage weight loss efforts. Stick to unsweetened coffee beverages, preferably with non-dairy milk alternatives.
