Coffee leads in the list of the most consumed morning beverages in the world, with millions of people taking at least a cup of coffee daily. Coffee contains the highest amount of dietary caffeine. Caffeine is largely consumed for its psychoactive effects.
Although most people consume coffee to boost their mood and energy, it’s also a healthy drink. In fact, coffee can assist in weight loss. That’s why caffeine is included in several commercial weight loss supplements.
Coffee can assist with weight loss when consumed moderately and without adding excessive sweeteners. Also, moderate coffee consumption has a wide range of other health benefits. In this article, you’ll learn how coffee boosts metabolism, promotes weight loss, and the amount of coffee you should drink per day for weight loss.
How Does Coffee Help with Metabolism and Weight Loss?
There’re many compounds that make cup coffee. Coffee contains numerous nutrients like magnesium, potassium, and niacin. It’s also loaded with potent antioxidants. These nutrients and antioxidants support the functionality of muscles, improve digestive health, and promote heart health. Also, the caffeine compound in coffee enhances energy levels, boosts metabolism, and promotes weight loss. But how does this happen? Let’s find out.
- Caffeine Can Boost Metabolism
Metabolism refers to the process through which food and nutrients are broken down by the body system. Caffeine can increase the basal metabolic rate, which refers to the rate at which calories are burnt while resting.
In a recent study, participants who took various amounts of coffee during the study period showed greater metabolites, which are end products of metabolism, than participants who didn’t take coffee. A faster rate of metabolism allows the body to burn a higher amount of calories while doing physical activities or resting. As a result, you’ll experience enhanced weight loss. However, different people metabolize beverages and foods differently. Thus, the rate at which coffee increases the metabolic rate may differ among different people.
- Black coffee contains a low amount of calories
Most weight-loss diets recommend low-calorie intake. You can cut weight by consuming a lower amount of calories than what you normally take.
Black coffee can assist in weight loss due to its low-calorie composition. An 8-ounce cup of coffee contains 5 calories. However, only black coffee offers a low-calorie content. If you add sugar or milk to coffee, you’ll increase its calorie content and make it less favorable for weight loss.
- Caffeine can reduce appetite
There’re several factors that influence appetite including hormones, the level of physical activity, and the kind of food and beverages you consume. Participants in a recent study experienced reduced food intake and increased fullness after consuming coffee daily for 4 weeks. Consuming caffeine reduces the levels of a hormone known as ghrelin, which is responsible for feeling hungry. Also, caffeine stimulates the PYY hormone that’s associated with satiety. An increase in the PYY hormone makes you feel satiated. As a result, you’ll feel less hungry.
Can Coffee Cause Weight Gain?
Although coffee comes with numerous benefits that boost metabolism and reduce weight, it also has potential side effects. Some coffees contain a high amount of sugar and calories. Many coffee lovers get tempted to add sugar and milk into coffee. However, these additives add a high amount of calories to coffee. For instance, Starbucks Caramel Macchiato and Mocha Frappuccino contain 250 and 370 calories respectively. Thus, coffee with sugar or milk can make you fat. If you’re on a weight loss program, consider drinking black coffee without any additives.
Also, caffeine can affect your sleep. Caffeine blocks adenosine receptors. These receptors cause drowsiness. Once they’re blocked, you’ll stay awake and lack enough sleep. A poor sleeping habit is associated with increased hunger and appetite, especially for foods containing a high amount of calories.
Research shows that insomnia results in an increased level of ghrelin. As a result, you’ll feel hungrier and eat a lot more. Consequently, you may gain more weight. Thus, it’s suggested not to drink coffee 6 to 7 hours before sleeping. By having quality sleep, your body will have regulated levels of ghrelin hormone. That way, you won’t feel hungrier when you shouldn’t.
How Much Coffee Should You Drink For Weight Loss?
If you want to lose weight without giving up on coffee, consider drinking a maximum of 4 eight-ounce cups of regular coffee per day. This amounts to a maximum of 400 milligrams of caffeine. That way, you’ll enjoy the benefits of coffee such as feeling more energized, awake, and improved fat metabolism without affecting your sleep or making you feel hungry. Also, drink each cup some hours apart for lasting effects.
If you prefer drinking strong coffee, reduce the number of cups you drink to ensure you don’t exceed the recommended amount of caffeine intake per day. Black coffee will be your best option for weight loss because it doesn’t contain additives such as milk and sugar. If you must add a sweetener, consider low-calorie sweeteners such as monk fruit, yacon syrup, and stevia.