Coffee is the most popular morning drink in the world. An estimated 2 billion cups are drunk every day worldwide. While coffee is especially popular from the energy boost you get from it, it can also be healthy and help you lose weight. “If you drink coffee in moderation and don’t add too many sweeteners to it, it can help with weight loss and have health benefits
Here’s what you need to know about coffee and weight loss and what the best amount is to drink.
The health benefits of coffee
Coffee contains nutrients like niacin (vitamin B3), potassium, magnesium and antioxidants, which can improve digestion, support muscle function and be good for your heart. There is also caffeine in it and that helps your metabolism, gives you more energy and can help with weight loss.
Here are the health benefits of coffee at a glance:
Black coffee contains hardly any calories. Losing pounds is done by consuming fewer calories than you burn. Black coffee is an ideal drink to consume fewer calories than you are used to. A 250 ml cup contains less than 5 calories. But it’s only low in calories if you don’t use sugar and milk.
“Although black coffee contains hardly any calories, adding milk and sugar can actually make it a calorie bomb,” says Shaw.
Caffeine helps your metabolism. Metabolism (or metabolism) is the process by which your body breaks down nutrients and uses the calories throughout the day. The caffeine contained in coffee is one of the few substances that can increase metabolic rate (BMR), the extent to which you burn calories at rest.
A study conducted in 2018 found that people who drink coffee had greater amounts of metabolites in their bodies, a product of metabolism. Due to a faster metabolism you burn more calories and that helps with weight loss.
“There are more and more studies that indicate that coffee consumption can increase your BMR. But we must keep in mind that food and drinks have a different influence on everyone. In one person it can speed up the metabolism and in another it can’t,” says Shaw.
Caffeine may suppress your hunger. Your appetite depends on a myriad of factors, including the type of food, the physical exertion you make, and hormones. Although not enough research has been done on the direct causal link between caffeine and decreased appetite, there is plenty of evidence that the amount of the hunger hormone ghrelin in your body goes down, the hunger hormone.
A 2014 study found that people felt fuller and started eating less within four weeks of starting to drink coffee.
“Caffeine also stimulates the production of the ‘satiety hormone’ peptide YY (PYY). More PYY means you feel fuller and less hungry,” Shaw explains.
But coffee can also be unhealthy and lead to weight gain.
There are plenty of benefits to coffee that help you lose weight, but there are also vipers under the grass, says Shaw. These are a number of disadvantages that you should keep in mind if you want to drink more coffee:
Some coffee drinks are high in calories and sugar. If you drink coffee to lose weight, you have to resist the temptation to put milk and sugar in it, because then you still get a lot of calories, says Shaw.
Many popular coffee drinks already contain a lot of calories, such as the Mokka Frappuccino from Starbucks and the Caramel Macchiato,which contain 370 and 250 calories respectively. And taking in more calories than you’re used to actually leads to weight gain, Shaw says.
Caffeine makes it harder for you to fall asleep. Caffeine can lead to sleep deprivation. “The caffeine in coffee blocks the adenosine receptors that cause drowsiness, making you feel more awake,” Shaw says. And poor sleep can lead to more cravings for especially high-calorie foods. Shaw therefore recommends that you stop drinking coffee from six hours before you go to sleep.
How to drink coffee to lose weight
To take advantage of the health benefits coffee offers and lose weight, you shouldn’t drink more than four 250 ml cups a day, the equivalent of 400 mg of caffeine, according to Shaw.
“Four cups of coffee improve metabolism and keep you alert and awake without having too much impact on your sleep and appetite,” Shaw explains. By drinking a cup of coffee every few hours, you can take full advantage of the benefits.
But if you like very strong coffee, drink less so as not to exceed 400 mg of caffeine per day. Black coffee is best if you want to lose weight because there are no sugars and fats in it that can lead to weight gain. But if you like sweet coffee, there are a few low-calorie sweeteners you can use, such as stevia, maple syrup and xylitol.
If you have never drunk black coffee before, reduce the amount of sweeteners step by step so that you can slowly get used to the bitter taste.
And if you have a sensitive stomach, it is better to eat something with your coffee, because otherwise you can get an upset
stomach. And if your digestive system gets into trouble, it can lead to weight gain.