Coffee has been a part of people’s day-to-day lives since time immemorial, consumed for its stimulating effects, socializing appeal and flavor. But recent research has pointed out that, when consumed in moderation, coffee may have unexpected benefits for those looking to lose weight, from boosting metabolism to reducing hunger and improving our body’s natural fat-burning ability.
A study conducted by Harvard Medical School tracked the results of over 20,000 people for more than 10 years and found that those who drank between four and five cups of coffee per day were more likely to maintain their body weight than those who drank less than two cups per day. Another study, published in the American Journal of Clinical Nutrition, suggested that drinking coffee increased fat oxidation, or the burning of fat, by 17%.
Dr. Marla Heller, a Dietician and Author of The Dash Diet Weight Loss Program, explains that the stimulative effects of caffeine in coffee boost your metabolic rate, significantly increasing your body’s fat-burning ability. “Coffee triggers thermogenesis, which is the increased production of heat in your body. This helps to speed up your metabolism and subsequently burn more calories and fat.”
It has also been proven that coffee can reduce hunger, as an appetite suppressant. When experts compared the effects of caffeine to placebo in a study conducted for 4 hours, the caffeine group experienced a 21% reduction in hunger compared to the placebo group.
Furthermore, polyphenols – which are antioxidants found naturally in the coffee bean – can reduce inflammation and can regulate your hormone levels. “By balancing insulin and glucagons and reducing inflammation, polyphenol can help your body to burn more fat and lose weight,” says Dr. Heller.
However, before you start liberalizing your intake of coffee, you should be aware that it comes with some unsettling side effects. When consumed in excess, excessive caffeine in your system can cause restlessness, effects focus, can impair long-term memory and may even reduce your body’s ability to absorb important micronutrients such as calcium and iron. People with digestive issues also need to be aware that regular and excessive intake of coffee can exacerbate their symptoms.
If you decide to drink coffee to lose weight, be sure to choose freshly ground, organic and less-processed brews. Also, avoid adding sugar and milk that are high in calories and can counteract the positive benefits of the beverage.
Different Types of Coffee
There are a few different types of coffee that you can choose from to support weight loss.
The traditional espresso is a powerful type of coffee that is created by forcing a shot of highly pressurized hot water through finely ground coffee beans. Espresso contains higher caffeine content than other brews, which make it a great option for a quick energy burst.
The French press is a type of coffee made by steeping coarsely ground beans in hot water for about four minutes. The result is a thick and full-bodied cup of coffee with a pleasant flavor. This type of coffee is rich in antioxidants, and since the oils from the coffee beans are also drawn out during the brewing process, French press coffee is especially beneficial for those looking to lose weight.
Pour over coffee, sometimes referred to as drip coffee, is a brewing process by which coffee is made by filtering the grounds over a coffee filter. The hot water is manually dripped on the coffee grounds, which is then collected in a vessel and can be served either hot or cold. Pour over coffee tends to be milder than espresso and French press, making it a great option for those who want a light-bodied cup of coffee with great taste.
Cold brew coffee is a great way to enjoy your favorite beverage without all the added sugar, calories and fat. Cold brew coffee is slowly steeped with cold or room temperature water for an extended period of time, which results in bold, smooth and low acidity. Cold brew coffee is a refreshing and low-calorie way to get your caffeine fix.
Coffee Alternatives
For those who prefer alternatives to coffee and caffeine, there are some great herbal options that can also support weight loss. Rooibos, for instance, is a caffeine-free herbal teat that is naturally sweet and high in antioxidants. It can be brewed hot or cold, depending on your preference, and can be enjoyed as an alternative to coffee.
Green tea is also a great beverage to drink while trying to lose weight. Containing catechins- which are also antioxidants – green tea speeds up metabolism and can significantly boost energy levels. Green tea also helps reduce hunger and cravings, so it’s a great option for keeping your energy levels up while staying within your daily caloric goal.
Chicory root is yet another caffeine-free drink that acts as a great alternative to coffee. It has a pleasant nutty flavor and is packed with essential vitamins and minerals, including iron and calcium. It also contains inulin – a soluble fiber that helps reduce cravings and assists in weight loss.
Ginger tea is also a great choice for those looking for an alternative to coffee. It has a natural bitter taste, which means you don’t have to add sugar or milk. It is also an excellent source of metabolism-boosting Gingerol, a natural compound found in ginger root. The warm and stimulating effects of ginger tea helps improve digestion, wards off fatigue, and makes you feel more alert.
Conclusion
When it comes to losing weight, modulated intake of coffee and appropriate substitutes may be beneficial in providing the energy, metabolism and appetite suppressing effects that are necessary to support the process. Nevertheless, it is important to be aware of the effects of excess caffeine, as well as the effects of regular and excessive coffee intake on digestive issues. Consulting a health professional before embarking on an active weight loss regimen is always the best way to ensure that you are making the best choices for your unique body and health needs.
