We all know how popular coffee is and the appeal it has with its signature dark brown roasted flavor. But did you know that drinking coffee can make you gain weight? Latest studies indicate that coffee consumption does indeed contribute to weight gain.
Before diving into the science behind it let’s look at the basic philosophy of ‘calories in, calories out.’ This means that if your energy intake (via food and beverages) is higher than the energy you burn through daily activities, you’ll gain weight. Coffee has calories, approximately five calories per 8 ounces cup. While this may not seem like much, it can add up if you are drinking multiple cups.
Caffeine and Appetite
While the five calories may lead to weight gain, there are several other caffeinated drinks which are loaded with calories, such as lattes, frappes and other milk-based drinks. This happens because caffeine stimulates the brain, which in turn makes you feel hungrier. According to the American Journal of Clinical Nutrition, people who drink caffeine tend to eat more as well.
Additionally, caffeine increases appetite hormones, resulting in an increased desire for food. One 2007 study from the Netherlands suggests that those who drink caffeinated drinks tend to eat more savory snacks, like chips and candy, which are obviously high in calories, meaning the intake of calories is much higher than the average person. As a result, individuals may gain weight if they are consuming a lot of caffeinated drinks.
Alertness, Sleep and Weight Gain
Another factor to consider when thinking about the potential link between coffee and weight gain is the effect caffeine has on alertness and sleep. Caffeine, as a stimulant, will make a person more alert and energetic. Unfortunately, this energy is not always translated into exerting physical energy, instead leading a person to be more sedentary, which can cause weight gain. In addition, the lack of quality sleep that results from drinking coffee has been linked to weight gain, as your body may crave more high-calorie and high-fat food to replace the lost energy.
A 2019 study in the journal Science Direct revealed that people who consume more than 450 milligrams of caffeine (about 4 cups of coffee) in a day could face an increased risk of gaining weight. The researchers suggested that heavy caffeine intake affects the hormones that control hunger and fullness, which results in people eating more.
Exercise and Nutrition
The result of this increased hunger (from caffeine) means that during periods of high coffee intake, it is essential to maintain a healthy diet. This means avoiding unhealthy food, while eating plenty of fresh fruits, vegetables, whole grains and lean protein. Exercise should also be part of a healthy lifestyle and will help to ensure a person maintains a healthy weight.
Some people also opt for decaffeinated coffee, which has been linked to weight loss in some people. If a person is looking to lose weight, swapping regular coffee for decaffeinated coffee could help, as the affects of caffeine on weight gain will be avoided.
Metabolism and Genetics
The effects of coffee on weight gain can also be impacted by a person’s metabolism and genetics. A person’s metabolism is the rate at which their body uses energy from food. People with faster metabolisms burn more calories than those with slower metabolisms, meaning they are more likely to stay at a healthy weight, even when indulging in caffeinated beverages. Similarly, genetics may also play a part in how a person responds to caffeine in terms of weight gain. Studies have shown that certain genetic profiles may be predisposed to using caffeine more efficiently than others, meaning less caffeine may be needed for a boost of energy, which could result in less weight gain.
Other Factors to Consider
It should be noted that there are other factors to consider in terms of coffee and weight gain. People may also be exposing themselves to various additives in their coffee, such as sugar, milk, and sweeteners which can increase the calorie content of their coffee. Additionally, if someone is drinking their coffee to cope with emotional issues, such as boredom or stress, it may be linked to emotional eating and weight gain, which is an entirely different issue.
Conclusion
It is evident that depending on an individual’s lifestyle, coffee consumption can often lead to weight gain. With the combined elements of caffeine and additives, it can be make weight gain inevitable. It is important to consider individual factors such as metabolism, genetics and lifestyle before making assumptions about why weight gain might be occurring. Regular exercise and healthy eating can help to reduce any negative effects that drinking coffee may have on a person’s weight.
