How Does Coffee Affect Weight?

Coffee is one of the most popular drinks in the world.

However, the effect of coffee on weight control is mixed.

Its benefits include appetite control and improved metabolism, which can help you lose weight

However, coffee contains caffeine, which can lead to poor sleep and a desire for more sugar in certain people, both of which can negatively affect weight. Also, many coffee drinks contain added sugar and extra calories.

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This article takes a closer look at how coffee affects your weight.

Black coffee can promote a healthy weight

Black coffee, without any added ingredients, is very low in calories and can help you achieve a healthy weight.

Coffee is low in calories

When trying to lose weight, you must create a calorie deficit. You can do this by increasing physical activity or by consuming fewer calories.

An easy way to reduce your calorie intake is to choose low-calorie drinks. For example, a sugar-sweetened drink with the same amount of water, instead of just 1 cup (240 ml) of high calories, can lose 4 pounds (1.9 kg) over 6 months.

By itself, coffee is a very low-calorie drink. In fact, 1 cup (240 ml) of brewed coffee contains only 2 calories.

However, coffee contains only a small amount of calories if you drink it without adding sugar, milk, or any other ingredients.

If you’re trying to reduce your total calorie intake, plain, high-calorie drinks like coffee, soda, juice, or chocolate milk may be a good place to start.

Caffeine can stimulate metabolism

Caffeine is a natural stimulant commonly found in coffee, tea, and soft drinks. As served, coffee usually contains the highest amount of caffeine in these three drinks.

One cup (240 ml) of brewed coffee provides about 95 mg of caffeine. However, caffeine content varies depending on the type of bean, roasting style, and preparation.

Caffeine can improve your metabolism, a measure of how many calories your body burns each day. This is one reason why many weight loss supplements contain caffeine.

However, large amounts of caffeine may be needed to significantly affect metabolism.

For example, one study found that a dose of caffeine per pound of body weight (10 mg per 10 kg) increased metabolism by up to 13%. It will work with 8060 mg of caffeine, for which one large 7 cups (1,660 ml) of coffee for someone weighing 150 pounds (68 kg).

Nevertheless, some studies show that regular caffeine intake can improve body weight maintenance and weight loss.

In one study, an increase in caffeine intake was associated with weight gain in less than 12 years. However, participants who consumed the most caffeine weighed only 1 pound (0.4 to 0.5 kg) less than those who consumed the least caffeine.

A different study looked at people who have lost weight successfully. Those who have consumed most of the coffee and caffeine have become more successful in maintaining weight loss over time.

Caffeine can reduce your appetite

Caffeine can also help reduce your appetite.

Appetite is controlled by many different factors, including the combination of nutrients in food, hormones, and activity levels. Drinking caffeinated coffee can lower the levels of the appetite hormone ghrelin.

Furthermore, studies show that you can reduce your calorie intake throughout the day compared to not drinking caffeinated coffee.

However, there are studies that oppose caffeine as an appetite suppressant, and some studies have shown that caffeine has little effect on feelings.

Therefore, further study is needed.

SUMMARY:

Ordinary black coffee is very low in calories and high in caffeine. Caffeine is a natural stimulant that can boost your metabolism and lower your appetite hormone levels which can prevent weight gain.

Coffee can still promote weight gain

Although some studies have suggested that coffee may be beneficial for weight loss, it can negatively affect weight in a number of ways.

Caffeine can disrupt healthy sleep patterns

Caffeine acts as a stimulant by blocking the effects of adenosine in your brain, making you sleepy.

This can be useful if you need to shake more. However, if consumed after a day, coffee can interfere with your sleep patterns.

Instead, it can lead to weight gain. Lack of sleep is associated with higher body weight, increased appetite, and a greater desire for processed foods.

popular coffees Pairings may be Fattening

Many people add coffee to confectionery. This is because caffeine alters the sweetness you feel, which can lead to the habit of eating sweets.

Adding a high-sugar breakfast daily to your coffee can lead to ultimate weight gain.

To avoid high calorie intake, sugar cravings that can lead to sweet treats and possible weight gain, enjoy your coffees with foods that provide protein and healthy fats, such as a handful of nuts or egg breakfasts.

Both protein and fat promote fullness and can reduce the frequency of acute sugar concentrations.

Some coffee drinks are loaded with calories and sugar.

Plain coffee is low in calories, but many coffee drinks are packed with calories and sugar.

Popular coffee shops and franchises sell sweetened coffee drinks that contain added sugar and hundreds of calories. For example, a Starbucks Large Caramel Frappuccino (16 ounces or 470 ml) contains 420 calories and 16.5 teaspoons (66 grams) of sugar.

Regular consumption of sugary drinks, such as sweetened coffee mixes, is associated with an increased risk of weight gain and obesity.

Also, many people add butter or coconut oil to their coffee to create a trendy drink known as bulletproof coffee.

While adding healthy fats like coconut oil to your diet can be good for your health, not adjusting for extra calories (adding a lot of high-fat, high-calorie foods to your coffee) can backfire and cause unwanted weight gain.

SUMMARY:

Caffeinated coffee can negatively affect sleep, which can promote weight gain. Also, some coffee drinks are high in sugar and/or fat, which can lead to excessive calorie intake and subsequent weight gain.

How to drink coffee without gaining weight

There are many ways to enjoy your daily cup of coffee without gaining weight.

The most important tip about not adding extra sugar to your coffee is that sugar is present in many flavored creamers and pre-prepared milks, and many people add liquid sweeteners like table sugar or agave syrup directly into their cups.

Here are some ways to reduce your sugar intake and add flavor to your coffee:

Sprinkle with a little cinnamon.

Use brown milk, coconut milk, or half a half.

Use small amounts of natural, calorie-free sweets like stevia.

Add a few drops of vanilla extract.

High-quality dark chocolate melts into a small square.

One and a half and coconut milk has less sugar but more calories than other additives. It is best to use a small amount of these products in your coffee to avoid excessive calorie consumption.

Coffee naturally has a bitter taste, so you may need to gradually reduce the amount of added sweetener to adjust your taste buds. For example, the next time you buy a sweet latte, try ordering half the usual amount of flavored syrup.

Better yet, make your own coffee at home. This will allow you to simply control the amount of sweetener and save money.

If you like bulletproof coffee, try choosing healthier fats like grass-fed butter or coconut oil and use small amounts. Also, be mindful of your daily calorie intake to make sure you don't consume too many calories.

SUMMARY:

You can reduce the risk of weight gain with coffee by limiting added sugar, adding healthy flavor options, and avoiding excess calories.

BOTTOM LINE

Coffee is not the only cause of weight gain, and in fact, it promotes weight loss by increasing metabolism and helping to control appetite.

However, it can negatively affect sleep, which can lead to weight gain. Additionally, many popular coffee drinks and coffee pairings are high in calories and contain added sugar.

To reduce your risk of gaining weight, try cutting out added sugars and high-calorie additives.

Consuming a daily cup of coffee can be a healthy way to start your day. However, it’s important to be mindful of the ingredients used when preparing or ordering your drink.

Article source healthline.com