Background Information
Coffee is one of the most popular drinks on the planet, enjoyed by people all around the world. It’s known to provide a temporary boost of energy, as well as act as a stimulant. Yet many people wonder, does drinking coffee make you skinny? In recent years, researchers have explored the potential benefits drinking coffee can have for a person’s weight.
Benefits of Coffee for Weight Loss
Drinking coffee can indeed help with weight loss in a few ways. Caffeine, a compound found in coffee, is known to boost metabolism, which helps to burn calories faster. As well, compounds in coffee like chlorogenic acid, can improve blood sugar levels and help to reduce cravings.
Is Coffee for Everyone?
When it comes to losing weight, coffee may not be right for everyone. Those with certain health conditions such as high blood pressure, insomnia, or anxiety should avoid coffee or consume it in moderation. Additionally, certain ingredients such as sweeteners and creamers added to coffee can add unwanted calories that can potentially counteract the weight loss benefits of coffee.
How Much Coffee Should You Drink?
Experts recommend that 2-3 cups of coffee per day can provide potential weight loss benefits. This amount is usually considered the safe range and will not interfere with one’s health or wellbeing. Drinking more than this amount can be counterproductive and may lead to weight gain instead.
Is Coffee Alone Enough For Weight Loss?
No, itself, coffee is not enough to lose weight and achieve one’s fitness goals. Proper nutrition and regular exercise are still pivotal for achieving a healthy body weight and shape. But coffee can be considered an additional aid in weight loss, when combined with a healthy lifestyle.
Tips for Optimizing Coffee Benefits for Weight Loss
There are several simple steps that can be taken to maximize coffee’s potential benefits. Firstly, stick to plain coffee or coffee with just a splash of milk or plant based alternative. Avoid adding sugary toppings and syrups to coffee as this can add excessive calories to the beverage. Secondly, black coffee is known to be the healthiest type compared to coffee with cream and/or sugar added. Thirdly, get regular exercise and eat a balanced diet to maximize weight loss results. Finally, ensure that daily coffee intake does not exceed 3 cups per day.
Effects of Coffee on Appetite
Studies have concluded that coffee on its own won’t lead to reduced appetite, however, coffee combined with specific weight loss supplements and ingredients shows promise for suppressing appetite and cravings. For example, combining coffee with unprocessed green coffee extract has been shown to regulate blood sugar levels and reduce hunger.
Benefits of Coffee in Other Areas
Aside from aiding in weight loss, coffee may help to reduce inflammation, increase alertness and promote concentration. Coffee has also been linked to numerous health benefits such as reducing the risk of stroke and diabetes.
Coffee and Exercise
It has been suggested that drinking moderately caffeinated coffee prior to exercise could help to improve performance. Caffeine helps to reduce feeling of exhaustion and allow athletes to run or exercise for longer.
Coffee and Metabolism
Coffee contains caffeine and antioxidants, which can help to boost metabolism, resulting in potential weight loss. Coffee has also been shown to inhibit the activity of fat absorbing enzymes, leading to the body breaking down fat cells faster.
Coffee and Fat Burning
Coffee may help to increase fat burning in the body, due to its high levels of polyphenols, antioxidants and caffeine. Studies suggest that polyphenols in coffee can ramp up energy expenditure in the body, allowing to burn fat faster.
Coffee and Calorie Intake
It has been suggested that because coffee is a zero-calorie beverage, it can help to reduce the overall calorie count of a person’s diet. Substituting calorie-rich beverages with black coffee may lead to weight loss, even if done in small increments.
Coffee and Hormones
The hormones in the body can either subdue or amplify the effects of coffee consumption. For instance, hormones like leptin and ghrelin affect hunger and fullness, playing a role in weight loss. Drinking coffee may increase the levels of leptin and lower levels of ghrelin in the body, aiding in weight loss.
Research on Coffee and Weight Loss
Studies suggest that drinking coffee may moderate blood sugar levels and can lead to increased energy expenditure. A systematic review of 18 studies conducted in 2019 concluded that coffee consumption was linked to a reduced body weight. This was attributed to the effects of caffeine and antioxidants on the body’s metabolism, hunger and energy levels.
Conclusion
Many studies have found that caffeine found in coffee can lead to slight increases in metabolism and energy, which in turn can lead to potential weight loss. Therefore, it can be concluded that drinking coffee can help to accelerate weight loss when part of a healthy lifestyle. However, excessive consumption of coffee may lead to undesirable side effects, and so moderation is key.
