Coffee is a buzzing trend right now, with many people claiming its magical properties to cause instant weight loss. But is it really true? Could coffee really help you shed the pounds? The answer to this seemingly magical question is that coffee alone can’t lead to weight loss—at least not any meaningful or lasting results. But just as coffee can’t make you lose weight, it doesn’t mean it doesn’t possess any potential to help you shed the pounds.
Dr. Vani Sulkar, a registered dietitian, nutritionist, and yoga therapist, explains that drinking coffee is beneficial for many reasons. She suggests that coffee can give the body a temporary boost in metabolism, although this is due to the stimulating effects of caffeine and not the coffee itself. The effects of caffeine can be helpful in some cases, depending on the individual’s health and lifestyle.
Dr. Sulkar also points out that caffeine can help boost energy levels, which can be beneficial if you’re trying to increase your activity levels or overall energy output. “Caffeinated beverages are also widely used as an appetite suppressant and can help reduce cravings and feelings of hunger,” she adds.
Dr. Kevin Hall, a researcher in the National Institutes of Health’s Neuroscience Laboratory, has studied the effects of caffeine on weight loss. He suggests that the main benefit of drinking coffee for weight loss comes from its potential to reduce appetite and cravings. Additionally, he notes that drinking coffee before exercise may help increase energy levels and performance.
Although coffee can have some short-term benefits for weight loss, it is important to remember that these results are only temporary and won’t lead to lasting weight loss unless it is combined with other healthy lifestyle habits. Dr. Sulkar explains that for sustainable long-term weight loss, it is important to make healthy food choices, stay active, and get enough sleep. “Without these habits, any weight loss that comes from drinking coffee will quickly be erased,” she emphasizes.
While coffee can have some positive benefits, it is important to also consider the possible drawbacks. Caffeine is a stimulant, which means that too much of it can lead to increased anxiety, jitteriness, and insomnia. Additionally, regular coffee consumption can lead to tolerance and a reliance on caffeine, increasing your need for more caffeine to achieve the same effect. Too much caffeine can also lead to headaches, irritability, and a slowed metabolism over the long-term.
So, could drinking coffee be the magical cure for weight-loss that some people claim? Technically, no. While it is true that coffee can have some helpful short-term benefits, these results don’t translate to sustainable long-term weight loss unless it is coupled with other healthy lifestyle habits. Ultimately, the best way to reach your weight-loss goals is through a healthy diet and active lifestyle.
Effects of Caffeine on Appetite
Dr. Hall explains that caffeine can have a short-term suppressing effect on appetite, which can be beneficial for weight-loss. “Research has shown that moderate doses of caffeine consumed before meals can help reduce feelings of hunger,” he adds. However, he also notes that the effects of caffeine on appetite can vary greatly, depending on the individual. He suggests that it is important to keep in mind that any effects on appetite may be the result of a psychological rather than a physiological response.
Dr. Hall explains that in some cases, drinking coffee may have an appetite stimulating effect. “The taste of coffee can trigger the release of hormones that stimulate cravings and make it harder to stop eating or make reasonable food choices,” he notes. This is why it is important to be mindful of the type of coffee you are drinking and the times you are consuming it. For example, he suggests that consuming a large latte with whipped cream before a meal can negate any effect it might have on appetite, as it likely contains too many calories.
Additionally, many people add sugar and cream to their coffee, which can offset any positive benefits it may have on weight-loss. While drinking coffee may have an appetite suppressing effect, this can be counteracted by the extra calories from added sugar and cream. Dr. Hall strongly advises that if you want coffee to be part of your weight-loss plan, you should try to limit your calories and avoid adding sugar and cream.
Research on Coffee and Weight Loss
To date, there have been several studies that have assessed the effects of caffeine and coffee on weight-loss. Dr. Hall explains that some studies have found that coffee and caffeine can help reduce calorie intake, leading to some small but meaningful short-term weight-loss. He adds that this is especially true for individuals who have a higher than average caffeine tolerance and are able to drink coffee without experiencing the side effects associated with caffeine consumption, such as anxiety and insomnia.
However, the strongest research to date suggests that the effects of coffee and caffeine on weight-loss are small and not necessarily sustainable. Dr. Hall explains that when combined with other lifestyle habits, such as a healthy diet and regular exercise, the effects of drinking coffee may be more meaningful. He notes that as with any weight-loss strategy, the goal should be to reduce calorie intake and increase energy output, and that coffee can be a useful tool.
Coffee Alternatives
If you do decide to drink coffee for potential weight-loss benefits, it is important to find alternatives that don’t come with the added calories and sugar. Dr. Sulkar suggests that switching to a low- or no-calorie alternative such as black coffee, green tea, or herbal tea can help reduce your calorie intake. “These are all much healthier options than sugary lattes and other coffee drinks, which can be loaded with calories and sugar,” she explains.
Dr. Sulkar explains that black coffee and tea can still have the same appetite suppressing effects as regular coffee without the added calories. She suggests that adding a splash of cream or a teaspoon of sugar can still make it enjoyable while providing the same metabolic benefits. Alternately, she notes that many commercially available coffees come in calorie-free versions and can be a great way to enjoy the taste of coffee without the added calories.
Coffee and Weight Loss Supplements
Many people are looking for a ‘quick fix’ for weight loss and might consider taking weight loss supplements that contain caffeine or coffee as an ingredient. Dr. Sulkar suggests that these supplements can be dangerous and urges people to use caution when considering them. She explains that many of these supplements contain unknown and potentially dangerous ingredients, as well as excessive doses of caffeine, which can lead to side effects and long-term health consequences.
Dr. Sulkar advises that if you want to supplement coffee’s potential weight-loss benefits, you should look for natural, herbal alternatives. She suggests that there are several herbal supplements, such as Garcinia Cambogia, that can provide natural appetite suppression without the risks of caffeine-based supplements. Additionally, she encourages people to speak to their doctor before taking any supplements as some may interfere with other medications or health conditions.
Coffee for Weight Loss: The Bottom Line
Drinking coffee can have some positive benefits for weight loss, such as temporarily boosting metabolism and suppressing appetite. However, these results are only temporary and won’t lead to lasting weight loss unless it is combined with other healthy lifestyle habits. Ultimately, the best way to reach your weight-loss goals is to make healthy food choices, stay active, and get enough sleep. In addition, it is important to be aware of the potential drawbacks of drinking too much coffee, such as caffeine dependence and potential side effects. Alternately, if you want to take advantage of the potential benefits of coffee, consider low- or no-calorie options and speak to your doctor before taking any weight-loss supplements.
