Without a doubt, coffee is one of the most popular beverages in the world. I know it’s popular in my house! But does coffee keep the weight off? I wanted to find out more given the millions of people suffering with obesity.
Coffee is a non-caloric beverage when served black. Add in sugar, cream or other items and the caloric count starts to go up quickly.
Coffee’s weight loss benefits have been well documented.
- Low in calories: Plain, black coffee is very low in calories, only 2 calories per cup, making it a good choice for anyone trying to decrease their total daily calories consumed. Studies have found that replacing just 1 cup of a high sugar, high calorie drink with the same amount of water may lead to over 4 pounds of weight loss over 6 months. Black coffee is 99% water, thus it fits the bill.
- Metabolic Boost: Caffeine is a natural stimulant that may boost your metabolism and decrease levels of hunger hormones, which could prevent weight gain. This is one reason coffee extract is added to many weight loss supplements. A 2019 study found that drinking one cup of coffee increases your metabolic rate, even while at rest, bringing about more fat-burning and weight loss.
- Appetite reduction: Research has found that caffeinated coffee may reduce feelings of hunger and curb your desire to eat for a short time. It achieves this by helping us be more satiated, and by reducing levels of hunger hormones, which may prevent weight gain.
- Everything in moderation: Obviously, coffee contains caffeine, too much of which may lead to poor sleep. Poor sleep tends to increase sugar cravings in many people, which will lead to extra empty calories and potential weight gain. The best way to avoid these issues is to avoid drinking caffeine late in the day if you have sleep issues. Observe your own body to find what works best for your optimal sleep patterns. A good rule of thumb is to stop drinking coffee before 3 pm.
- Unhealthy Coffee Additives: Many coffee drinks contain added sugar and excessive empty calories, especially when not brewed at home. Just adding milk and sugar to coffee could tremendously set back your weight loss efforts, especially if you consume multiple cups a day. See our blog post on 5 things you should never add to your coffee for more help on what to cut out of your daily brew.
Thankfully, skipping unhealthy coffee additions is easy when you brew your own high quality coffee at home and stick to whole foods ingredients that both avoid empty calories and aid health. Check out our article on the 7 ways to boost wellness in your cup of joe for more information.
Bottom line: Pure black coffee may actually help promote healthy weight management. Just don’t make this healthy beverage a weight loss liability by drinking it in the wrong way. This is one reason I choose to enjoy the goodness of pure black coffee, just like my own father did. Consuming a daily cup (or 2 or 3) can be a healthy and pleasurable ritual to begin your day. However, be mindful of the ingredients used and the quality of your selected coffee when preparing your beverage.
I created Cardiology Coffee as a heart healthy, organic, single-origin, small batch, mold and toxin-free option. And it is delicious!