Chat with 
Chat with
A cup of coffee is usually all it takes for so many of us to kickstart a day on the right note. But have you ever thought about what coffee does to your body with regard to an energy boost? It does A LOT. One benefit that is being much talked about is how coffee helps with weight loss! While drinking coffee for weight loss is not a magic solution, its caffeine content has been linked to modest weight loss or even prevent weight gain. The key lies in how you prepare and consume it, as moderation is crucial for gaining weight loss benefits of coffee.
If you are someone interested in coffee to help with weight loss, there are a few things you should keep in mind.
A plain cup of brewed coffee contains minimal calories (less than 5) and no fat. However, if you add sugar and high-calorie creamers, they significantly increase calorie intake. Recently, a study published in the American Journal of Clinical Nutrition found that consuming unsweetened coffee may support slight weight loss, whereas adding sugar to coffee can lead to weight gain due to the extra calorie content.
In order to lose weight, using fat-free or low-fat milk is advisable for controlling calorie intake. Whole milk and creamers add more calories and saturated fats, which can contribute to weight gain if consumed regularly. By choosing fat-free or low-fat milk options, you can significantly reduce calorie consumption while gaining essential nutrients like calcium and protein.
Here are 6 benefits of coffee for weight loss:
Coffee is renowned for its high caffeine content, which acts as a stimulant. As per a study published by Clinical and Experimental Pharmacology and Physiology, caffeine stimulates the thermogenesis effect, which is the process that helps the body generate heat and burn calories. This thermogenic effect can increase energy expenditure during exercise, helping in weight loss.
Apart from caffeine, chlorogenic acid is also one of the main biologically active compounds in coffee, which is known to suppress the appetite, making you eat less. “These appetite-suppressing properties of coffee may make you feel full for a longer period of time, thus decreasing the risk of overeating,” says Reenu Dubey, a consultant dietician. In the long term, this may reduce overall caloric intake and contribute to weight loss.
Also read: 7 side effects of drinking coffee in the morning on an empty stomach
The rate at which you burn calories when you rest is called resting metabolic rate (RMR). The higher your metabolic rate, the easier it is for you to lose weight. Coffee contains bioactive compounds, such as chlorogenic acids and polyphenols, that have been shown to increase metabolic rate, including improved insulin sensitivity and glucose metabolism, according to a study published by Molecules. These effects refer to the number of calories your body burns at rest.
Note one thing caffeine can boost the metabolic rate and increase fat burning in the short term only. After a while, when you become tolerant of the effects, it may stop working.
Caffeine stimulates the nervous system, which sends signals to release the stored fat from fat tissues. Once fat is released into the bloodstream, it can be used as fuel during exercise. “This process, known as lipolysis, contributes to the breakdown of body fat and can potentially aid in weight loss when combined with a healthy diet and regular physical activity,” explains Dubey.
Coffee is rich in antioxidants, such as chlorogenic acid and polyphenols. These compounds help to combat oxidative stress in the body and reduce inflammation. While antioxidants themselves do not directly cause weight loss, their presence in coffee contributes to overall health and well-being, which is important for maintaining an active lifestyle for weight management.
“Caffeine is a natural diuretic, meaning it increases urine production,” explains Dubey. This can help to reduce water retention and bloating, which are common concerns for people trying to lose weight. This effect is temporary and primarily related to reducing excess water weight.
Also read: Water retention could be the reason behind your weight gain! Here’s how to tackle it
The best type of coffee to promote weight loss is black coffee, as it is low in calories and additives. Black coffee contains caffeine, which boosts metabolism, suppresses appetite, and aids in mobilising fat. Its antioxidant properties also support overall health. Moreover, black coffee means no milk, which reduces overall calorie intake. Avoid adding sugar or high-calorie additives to ensure coffee remains an effective, low-calorie drink in a weight loss routine.
If you want to add milk, choose low-fat or fat-free options and make sure you avoid added sugar content.
While coffee has a number of advantages, such as helping us with weight loss—the caffeine content in the coffee is something that we should dig into with some consideration. Too much consumption of coffee can potentially lead to side effects such as anxiety, insomnia, and heartburn. A study published by the Food and Chemical Toxicology suggests aiming for no more than 400 mg per day, around 4-5 cups of coffee, to lose weight.
Another study published in Nutrients says that consuming a moderate dose (1-2 cups of caffeinated coffee per day) of caffeine prior to aerobic exercise significantly increases fat burn while working out.
Get latest updates on health and wellness along with Healthy Eating, Nutrition, Recipes, Superfoods
Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More
