Should I Stop Drinking Coffee to Lose Weight?
Health Benefits of Coffee
Many people reach for a morning cup of coffee when looking to start their day right. Caffeine, the primary ingredient in coffee, is a stimulant that acts upon the central nervous system, improving alertness and providing energy. Additionally, more and more research is showing that drinking coffee may have health benefits. According to a study published in the American Heart Association journal Circulation, people who consume up to three cups of coffee per day could reduce their risk of cardiovascular mortality by 15-30%.
Coffee is also associated with healthy benefits such as improved memory, reduced inflammation in the body, and a lower risk for type 2 diabetes. When distilled down, coffee is essentially decaffeinated, roasted beans, and the health benefits of this beverage come from the compounds that are present in traditional beans, such as magnesium, potassium, and antioxidants. Thus, drinking coffee is not only a way to get an energy boost but also an opportunity to imbibe beneficial compounds that could be healthy for the body.
Link Between Weight Loss and Coffee
Coffee is an appetite suppressant that tricks the body into feeling full before it’s had a chance to digest anything. As a result, coffee can be a valuable tool in curbing hunger pangs and supporting weight loss. Additionally, a 2019 study published in the journal Nutrients reveals that the chlorogenic acids, the compounds found in coffee, could potentially modify the body’s fat absorption, metabolism, and digestion. A 2018 study in the International Journal of Obesity suggests that regular coffee drinkers are likely to have a lower body mass index, body fat & peripheral fat mass than people who don’t drink coffee. Furthermore, data from the Journal of Substance Abuse and Mental Health Services Administration reveals that coffee actually increases fat burning, making it easier to slim down.
Implications of Too Much Caffeine
Although coffee has the potential to support weight loss, it can also have negative implications. According to doctor Carolyn Dean, the medical director of the Nutritional Magnesium Association, high caffeine consumption can increase the body’s level of cortisol, which is a hormone that can cause weight gain. Furthermore, consuming too much caffeine causes health issues such as anxiety, nausea and muscle fatigue. Lastly, individuals who consume more than four cups of coffee in one day are more likely to experience dehydration, which can lead to weight gain.
Moderate Coffee Consumption
The key to receiving the health benefits that come with drinking coffee while avoiding excessive caffeine consumption is moderation. Coffee drinkers should strive to keep their intake of cups of coffee to three maximum per day. Additionally, they should always monitor their symptoms, as high caffeine consumption can cause difficulty sleeping. Lastly, individuals should also consider replacing their daily cup of coffee with healthier alternatives such as herbal teas, rooibos teas, and green tea. These beverages still provide energy without the unwanted side effects of too much caffeine.
Tips for Optimizing Coffee Intake
In order to make the most out of coffee consumption, individuals should aim to select the most nutrient-rich types of this beverage. Roasted and single-origin coffees usually have the highest amount of molecularly bioavailable minerals and antioxidants. Additionally, individuals should also minimize their intake of additives such as sugar, dairy and other flavorings, as these could have a negative impact on weight loss. Lastly, coffee should be consumed early in the day in order to avoid caffeine’s potential influence on sleep.
Summary
Coffee can be a great source of energy and has the potential to support weight loss by suppressing the appetite. However, too much coffee can lead to the body releasing cortisol and other weight-related issues. As a result, it is important to consume coffee in moderation and rely on healthy alternatives such as herbal teas.
Organic vs Non-Organic Coffee
When looking to maximize the health benefits of coffee, opting for organic coffees is generally a good idea. Organic coffees are free from the pesticides that non-organic coffees can have. According to research from BMC Medicine, consuming organic coffees can significantly reduce the risk of developing certain types of cancers. Additionally, this type of coffee is also an environmentally friendly and sustainability option in comparison to non-organic coffee.
Impact of Cream and Sugar
Another important factor to consider when looking to consume coffee while attempting to lose weight is the use of cream and sugar. While adding some milk and sugar can make coffee more enjoyable, the calories in these additions could have an effect on healthy weight loss goals and strategies. According to experts from the National Institutes of Health, individuals looking to lose weight should aim for coffee beverages with no added cream and sugar. Additionally, individuals should stick to single-origin coffees, as blending often leads to added products such as chocolate, cream and sugar.
Brewing Methods
The method used for brewing coffee also has an impact on its health benefits. Industry experts generally find that French press is the best method, as the long soak time can all the coffee beans to release their compounds and minerals more effectively. Another great method is cold-brewing, as this method uses cold water to steep the coffee overnight and can keep the naturally occurring compounds and minerals within a cup of coffee intact.
Individual Adaptations
Responding to the question posed in this article largely depends on the individual and their metabolic reactions to coffee. Some people respond more favorably to coffee than others. As a result, individuals should assess the data in their own bodies in order to determine the right approach to drinking coffee while attempting to lose weight. Keeping a log of one’s calorie intake, metabolic reactions and caffeine consumption could aid one in deducing the best approach for weight loss.
