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Most of us like to start our days with a cup of coffee or tea. It is a familiar ritual to start the day, gives us an energy boost, and tastes delicious! However, is coffee good for weight loss?
Yes, you can drink your absolute favorite morning drink AND lose weight simultaneously. Also, coffee helps you burn fat and supports weight loss. But most people who drink coffee only view it as an energy boost, nothing more.
Check this article to discover the difference between weight loss and fat loss. I guess you are wondering how is coffee good for weight loss, right? Well, let us explore how is coffee good for dieting first.
Table of Contents
Is Coffee Good For Dieting?
Coffee is an excellent energy booster in the mornings or after a long afternoon meeting or workday. Coffee has fat-burning qualities that can help you lose weight in the long run.
A new study shows that a cup of coffee, or three, could help you lose weight. The researchers found coffee can stimulate “brown fat” — the fat in your body that keeps you warm by burning calories.
A 2018 research issued in the journal Antioxidants observed that coffee has many benefits, such as being packed with polyphenols, which possess antioxidant properties that may help prevent cell damage and contribute to overall health.
Other studies show that coffee offers a wealth of health benefits, such as temporarily increasing concentration and alertness. Researchers also found that drinking coffee might lower the risk of liver disease and type 2 diabetes.
How Is Coffee Good For Weight Loss?
Caffeine helps increase your metabolic rate by 3 to 11%, and the higher your metabolic rate, the easier it is for you to burn fat, leading to more significant weight loss.
Here is how coffee can help you lose weight:
1- Coffee Is a Powerful Appetite Suppressant
One of the biggest obstacles is fighting these nasty cravings when trying to lose weight. They are actually one of the reasons we quit dieting because it is hard to say “No” to these delicious foods we come across during the day.
Coffee may help decrease appetite, thus supporting weight loss.
Study shows that drinking caffeine from 0.5 to 4 hours before a meal may affect stomach emptying, appetite hormones, and hunger feelings.
2- Coffee Increases Your Metabolism
Another study found that drinking coffee could also help boost obese women’s metabolism by up to 11% and improve fat burning by up to 29% in lean individuals.
Having a faster metabolism means you burn calories faster and lose weight faster; additionally, you may not also gain fat quickly to eat more freely.
According to January 13, 2020, findings by Harvard public health researchers, individuals who consumed four cups of coffee per day observed a 4 percent decrease in body fat.
The researchers suspect this is because drinking coffee boosts a person’s metabolic rate, causing an increase in the number of calories burned.
3- Coffee Boosts Your Energy
One of the reasons people drink coffee is its energy boost benefits. Coffee helps in rapid weight loss by energizing you to work out more.
A study shows that coffee helps you stay active when you would otherwise feel tired. In fact, it may increase workout performance by 11–12%, on average.
The researchers found that by blocking adenosine, caffeine increases neurons’ firing and release of neurotransmitters like dopamine and norepinephrine. This process, in turn, makes you feel more energized and awake.
4- Coffee Can Give Your Exercises a Boost
Drinking coffee before a workout can help ease fatigue so that you can exercise longer.
A 2015 study issued in the International Journal of Sports Nutrition and Exercise Metabolism concluded that drinking a cup of coffee about one hour before you hit the gym can help you work out longer at a higher intensity rate, so you will burn more calories before you start to get tired.
Several studies found that caffeine in coffee has performance-enhancing benefits in endurance exercise.
A 2013 study issued in PLOS One observed that when athletes were given either a caffeine drink, caffeinated coffee, or decaf, those who drank caffeine and coffee cycled faster.
A January 2010 study issued in the Journal of Strength and Conditioning Research found that caffeine may enhance muscular work in team sports and power-based sports.
Another 2014 research issued in the Journal of Applied Physiology revealed that caffeine in coffee can trigger dopamine, which makes you feel pleasure. As a result, you might enjoy your workout more.
Is Black Coffee Good For Weight Loss?
Yes, black coffee is good for weight loss. Black coffee is calorie-free; if you are a coffee lover, drinking your coffee black is your best option for weight loss.
A 2015 study issued in the International Journal of Epidemiology analyzed more than 93,000 people’s dietary habits to look for patterns between coffee consumption and weight. The researchers observed that people who consumed more coffee had a lower risk of obesity and a lower risk of type 2 diabetes.
Although the caffeine in black coffee has some potential to help you lose weight, you shouldn’t count on black coffee alone as a weight-loss strategy.
To reap the full benefits of coffee as weight loss, avoid adding sugar or other high-calorie ingredients to your coffee. That will totally negate any benefits.
How Much Caffeine Per Day For Weight Loss?
According to the US Food and Drug Administration, an adult can drink up to 400 milligrams a day, about four or five cups of coffee daily, without any health risks.
A November 2017 review issued in Food and Chemical Toxicology found that a safe quantity of caffeine per day for a healthy individual is up to 400 milligrams, an equivalent of six shots of espresso or four 8-ounce cups of coffee per day.
After reviewing about 15 years of conflicting data, the researchers discovered that drinking four cups of coffee doesn’t negatively impact bone health, heart health, calcium intake, or behavioral health, nor does it negatively affect your reproduction and development.
A 2019 research in the American Journal of Clinical Nutrition found that people who consumed more than six cups of coffee per day have a 22 percent higher risk of cardiovascular disease than those who only drank one to two cups.
A September 2011 study from the Harvard School of Public Health (HSPH) found that consuming coffee may reduce depression in some women.
Harvard researchers found the risk of depression to be 20% lower among females who consumed four or more cups of caffeinated coffee than women who consumed little or none.
They also found that women who drank decaf, tea, soft drinks, chocolate, and other beverages comprising less caffeine did not seem to be protected against depression.
However, if you plan to be or already pregnant, you should slow down your coffee consumption and discuss it with your physician.
And if you are trying to get pregnant, you should consider reducing your coffee consumption even further. A 2016 National Institutes of Health research linked consuming coffee during pre-pregnancy to an increased risk of miscarriage.
But keep in mind that coffee is not a one-dose-fits-all kind of thing. Your ability to drink caffeine and tolerate side effects depends on your sensitivity, height, and weight.
Best Time To Drink Coffee For Weight Loss
Coffee is one of the most frequently consumed beverages worldwide. According to the Annals of Internal Medicine, about 75% of adults drink coffee in the United States.
Some people like to have their coffee in the morning just after they wake up; others prefer a simple coffee break in the afternoon or just for an energy boost before working out. I used to enjoy my coffee in the morning, and I couldn’t even imagine my day without it.
British Journal of Sports Medicine recommends two cups of coffee consumed around 60 min before exercise.
The researchers also found that drinking caffeine improves exercise performance.
Coffee And Weight Loss Truth
A 2019 study issued in Scientific Reports found that caffeine may help stimulate brown adipose tissue (brown fat).
Brown fat, identified as brown adipose tissue (BAT), is a particular type of body fat activated when you get cold. Brown fat produces heat to help maintain your body temperature in cold situations.
Brown fat includes many more mitochondria than white fat. These mitochondria are the “engines” in brown fat that burn calories to generate heat.
So, according to the researchers, coffee may help burn white body fat by potentially stimulating the brown fat in your body.
A 2017 randomized trial in the American Journal of Clinical Nutrition observed that individuals who drink coffee often might enhance their glucose and insulin metabolism by following a low-fat diet.
How To Make Coffee For Weight Loss
There are several ways to make coffee for weight loss, and different people prepare their coffee for weight loss in their own ways; however, there are steps you can take to ensure that your drink tastes delicious every time.
There are three common ways to make coffee for weight loss: grinding it on your own, using a machine, or ordering it from your favorite coffee shop.
- First, If you want a naturally made coffee with a genuinely delicate taste, try to grind it yourself. Hamilton Beach and Java Presse are among the best coffee grinders to help you learn how to make black coffee for weight loss.
- Second, to make coffee for weight loss is to use a coffee machine, which most of us do because of how convenient it is. Keurig offers one of the best coffee machines to help you learn how to make black coffee for weight loss.
- The third option is to get your coffee from your favorite coffee shop and ensure your beverage is free from added sugar and high-calorie additives.
To maximize your chance of success for weight, try cutting out added sugar and high-calorie additives and adopt a healthy lifestyle.
Drinking a daily cup of coffee can be a healthy way to begin your day. However, being mindful of the ingredients used when making or ordering your drink is essential.
Now that you have discovered how coffee is good for weight loss, I wouldn’t suggest increasing your coffee or caffeine consumption or even starting a caffeine habit if you aren’t already a coffee lover.
Your diet and how physically active you are playing an essential role in how much weight you lose.
As usual, don’t forget to take care of yourself:
- Stay active and maintain a healthy lifestyle with at-home workouts.
- Do low-intensity workouts like swimming, walking, and Yoga.
- Daily practice these 25 best yoga exercises to lose weight faster and look gorgeous [With Videos].
- Eat the right amounts of healthy fruits and vegetables.
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