For some people, morning coffee is unnegotiable to start the day. Hot, iced, flavored, black, or decaffeinated, however, you like your morning coffee, there's some kind of coffee out there for everyone. Although this beverage is most famous for boosting energy, it also has other health benefits and it may help with your weight loss goals. Of course, you can only benefit from all the good things coffee offers to your help when you drink black coffee with no fillers or sugars added.
Here's everything you need to know about coffee and weight loss, how much you should drink to lose weight, and the main benefits of this brown beverage.
Coffee and weight loss
Coffee is considered to be a low-calorie drink. In fact, it contains less than 5 calories per serving. However, it is only considered low-calorie when you drink it black. Since it’s considered to be a low-calorie drink, it is great for people who are on a weight loss journey because it doesn’t add any extra calories to their total daily calories.
To be completely honest, there’s no proof yet that coffee will help you lose the extra pounds you want to lose if you simply include it in your diet. However, some connection between coffee intake and weight loss has been found when several variables are taken into consideration. Keep in mind we wouldn’t recommend increasing your coffee or caffeine intake based on this or even starting a caffeine habit if you don’t already have one. This is because caffeine boosts metabolism. Metabolism is the process in which the body breaks down nutrients and utilizes foods’ calories throughout the day. Caffeine is one of the few substances that may increase your basal metabolic rate (BMR), also known as the rate at which you burn calories while resting. Nonetheless, you have to keep in mind that each body works in a unique way, so what works for some people may not for others. Coffee may increase one person's metabolic rate but not another. It’s always good to explore what works best for you and your goals.
Caffeine also may decrease feelings of hunger. Keeping that in mind, the amount of caffeine you take can affect your appetite. The appetite is influenced by several factors, including your diet, physical activity levels, and hormones. Some studies have shown that caffeine may reduce the levels of ghrelin, the hunger hormone. By decreasing your hunger levels, you won’t be feeling the need of eating as much, or snacking, which can lead to weight loss. Coffee also helps to regularize your bowel movements. When you drink a cup of coffee, it stimulates your body to release the hormones gastrin and cholecystokinin. Both gastrin and cholecystokinin trigger the gastrocolic reflex, which stimulates your body to generate a bowel movement. These hormones also increase the motility (peristalsis) of the colon and rectum. In diets where there’s a lack of fiber, this can be very helpful and it will help you lose some weight.
How to drink coffee for weight loss
To receive the health benefits of coffee and achieve weight loss, you should drink no more than 400mg of caffeine per day, which equates to four 8-oz cups of coffee. Drinking between two and four cups of coffee a day will allow the benefits of feeling more awake and having better metabolism, while not having too much caffeine to impact sleep, hunger, and other functions. If you like strong coffee, you should only drink two cups of coffee maximum per day.
Also, the benefits and weight loss apply only to black coffee or its presence when there are no other ingredients that could block it from doing its job. So make sure you’re not adding any milk, syrups, or sugar to your daily cup of Joe. If you like your coffee a little sweet and you can’t stand the idea of having a bitter coffee taste, you can add some low-calorie and low-carb sweeteners to use such as erythritol, monk fruit extract, or stevia. To make it even healthier and more nutritious you can also try to make yourself a bulletproof coffee each morning.
Benefits of Coffee
As we’ve mentioned earlier, coffee not only boosts your energy but also provides you with some health benefits, besides helping you improve your metabolism to burn fat better.
1- Boosts energy levels
The main reason why most people drink coffee is to help them stay awake and alert. As we’ve mentioned, coffee contains caffeine (except for decaf coffee), caffeine is a central nervous system stimulant that is well known for its ability to fight fatigue and increase energy levels. It also improves mental alertness.
Caffeine blocks the receptors of a neurotransmitter named adenosine, a chemical in the brain that makes us feel tired. This increases levels of other neurotransmitters in your brain that regulate your energy levels, including dopamine.
2- Rich in antioxidants
Coffee is rich in antioxidants, which can help protect against oxidative stress, a type of cellular damage caused by free radicals. Free radicals can cause damage to DNA and contribute to the development of diseases such as cancer and Alzheimer's.
3- Reduces the risk of some diseases
Studies have shown that coffee consumption may reduce the risk of certain diseases, including Parkinson's disease, liver cancer, and type 2 diabetes. It may also lower the risk of stroke and heart disease.
4- Lowers the risk of depression
Coffee consumption has been associated with a lower risk of depression. The caffeine in coffee can stimulate the central nervous system, which can help improve mood and reduce the risk of depression.
5- Enhances Cognitive Function
Coffee consumption has been linked to improved cognitive function, including memory, attention, and concentration. It may also reduce the risk of developing cognitive disorders such as Alzheimer's and dementia.
6- Supports heart health
Drinking coffee may be beneficial for your heart health. Drinking between two and four cups of coffee per day has been tied to a reduced risk of heart disease, a lower risk of stroke, and decreased risk of heart failure. However, it’s important to remember that caffeine affects blood pressure levels. Therefore, people with blood pressure issues may need to limit or moderate their caffeine intake.
7- Social benefits
Coffee is often consumed in social settings, whether at home or at cafes. This can provide an opportunity for people to connect with others and socialize, which can have a positive impact on mental health because who doesn’t love to go to a cute cafe, have a cozy cup of coffee, hang out with your friends, and catch up?
Coffee has a lot of health benefits, but if you have too much it can quickly have a negative impact on your health. Drink it in moderation, try to be intentional with it, and do not drink any coffee past 3:00 pm if you want to enjoy a good night of sleep. Also, please keep in mind that each body is unique and works in its very own way, so you might want to discover on your own how coffee affects your body and your weight loss journey.