There is a type of coffee out there for everyone, and some people even claim it may help with weight management.

There is some disagreement among scientists about whether coffee consumption can lead to weight loss. Some preliminary research suggests there might be a connection, but registered dietitian nutritionist Amy Gorin cautions people against increasing their coffee or caffeine intake based on this research.

You can drink one cup of coffee in the morning, but if you have a heart condition or any concerns, you should be careful about how much caffeine you’re taking in, since it can increase your blood pressure.

There is good news for coffee lovers who want to learn more about how coffee can fit into a healthy lifestyle. A lot of information is available to help set the record straight.

Does drinking coffee help you lose weight?

There isn’t a straightforward answer as to whether coffee aids or hinders weight loss, or if it has any effect at all. Some studies suggest that coffee can help promote weight loss, but not enough to make it a widely accepted truth. Additionally, there is no evidence that coffee specifically helps to burn fat in certain areas of the body. However, recent studies have provided the following insights.

Research that points to coffee aiding weight loss

  • Caffeine may stimulate brown adipose tissue, or the fat in your body that burns calories, per a 2019 study in Scientific Reports. Essentially, researchers discovered that drinking one cup of coffee increases your metabolic rate to the point that brown adipose tissue activity occurs, leading to fat burning and weight loss.
  • People who drank four cups of caffeinated coffee per day saw a four percent decrease in body fat, according to 2020 research by Harvard researchers that was published in the American Journal of Clinical Nutrition. The study’s authors suspect this is because drinking coffee raises a person’s metabolic rate, which means more calories burned.
  • Caffeinated mate tea extract was found to reduce the incidence of weight gain and body fat accumulation in a 2020 study on rats in the Journal of Functional Foods. The same results weren’t seen with decaffeinated extract, suggesting it’s the caffeine in mate, at least, that promotes weight loss. But remember, you’re not a rat! The findings in humans could be different.

Can drinking coffee make you gain weight?

Some recent studies suggest that there may be negative effects from drinking coffee. The research on this is not definitive, and the effects may be cancelled out by the positive effects of coffee.

Research that points to coffee hindering weight loss

  • Drinking higher amounts of caffeinated beverages, like coffee, is associated with an increase in body mass index (BMI). A 2021 study in the Food & Function journal followed 661 college students and found that those who consumed more caffeinated drinks usually slept worse—more on that in a sec—and had a higher BMI.
  • Drinking caffeinated coffee has been linked to an increase in sugar cravings, meaning that your a.m. cup could be setting you up for making bad snack choices later on in your day (and preventing you from losing weight). On the other hand, a 2017 study in the Journal of Food Science showed that drinking a cup of caffeinated coffee messed with people’s taste buds, particularly their interpretation of sweetness. You may end up consuming sweeter and sweeter foods or drinks (a.k.a. more calories and carbs) because of this.
  • Drinking coffee even six hours before bedtime can cause sleep disturbances, per a 2013 study in the Journal of Clinical Sleep Medicine. This has a broader impact than just making you extra sleepy: Poor or insufficient sleep has been repeatedly linked to weight gain.

The data from these studies is inconclusive, so there is no evidence that coffee has a direct effect on weight loss or weight gain. If you enjoy drinking coffee, you can continue to do so without worry. Just don’t rely on coffee to help you lose weight, because there is no evidence that it does.

How Coffee Can Stop Weight Loss

Even though coffee has benefits for weight loss, it can get in the way of weight loss if not used carefully.

Sugar

If you add sugar to your coffee, it will cancel out the benefits. The sugar will add calories, which can make it harder for you to lose weight. Also, if you have too much sugar in your blood, it can lead to weight gain.

Sugar consumption can also lead to greater insulin levels, which then increases hunger and potential cravings.

selecting a coffee with no sugar is optimal for both your health and weight loss goals.

Black coffee can help with weight loss by speeding up the fat burn process and increasing performance during workouts.

Additives

So what’s a health-conscious coffee lover to do? If you don’t like the taste of plain coffee, be careful about adding creamer. Many coffee creamers have unhealthy additives in them, not just sugar. So what can you do if you want to keep drinking coffee but be healthy?

Inflammation, gut issues, and other problems can be caused by these additives, which makes it harder to lose weight.

If you are not careful, other coffee additives that are marketed as being healthy may actually impede your weight loss efforts.

An example of this would be butter coffee which is popular among those on a keto diet. It is very high in calories however, and if you’re not careful, it can easily sabotage your weight loss goals.

Sleep

Too little sleep at night can have a negative impact on your weight loss goals. It can increase your odds of type 2 diabetes, raise your blood pressure, and contribute to poor food choices.

If you want to avoid disrupting your sleep cycles, you should cut down on your coffee intake about 8 hours before you go to bed.

If you consume too much caffeine in the afternoon or evening, it will have a negative effect on your goals.

Digestive Disruption

While coffee may cause bloating or worsen IBS symptoms for some people, approximately 29% of people say that it helps them use the restroom directly after consumption.

If you find that coffee makes you feel bloated or that you have to go to the bathroom a lot after drinking it, it may not be the best choice to include in your weight loss plan. A healthy digestive system is part of a metabolism that is working well, and it is not worth it to make your body drink coffee if it does not react well to it.

Gold coffee is less acidic than regular coffee, making it easier on the stomach for coffee drinkers who are sensitive to acidity.

How much coffee is okay?

Gorin says that the amount of coffee somebody drinks should be up to them, as long as it does not exceed 400 milligrams of caffeine per day. Other sources of caffeine, such as green tea, should also be taken into account when considering this daily limit.

When should you drink coffee to lose weight?

If you want to enjoy the benefits of coffee without disrupting your sleep, make sure to have your last cup no later than 2:00 p.m.

Eating breakfast with your coffee is a good idea, says Capille. When you wake up in the morning, your cells are ready to support your body, but they need some kind of food to produce energy, she explains. If you skip breakfast, your cells will turn to your fat cells and your muscle cells for food.

If you want to lose fat but not muscle, have a protein-packed breakfast with coffee including whole grains and healthy fats, says Capille. boost your breakfast by adding fruits and vegetables.

You can still drink coffee while intermittent fasting, as long as you make sure that the first meal you eat is balanced and contains everything your body needs.

What is the Coffee Diet?

The “coffee diet” is a phrase that refers to the following eating plan created by Bob Arnot, MD. The basic tenets of the coffee diet include:

  • Drinking at least 3 cups of black coffee daily for fat burning
  • Eating 1,500 calories or less
  • Choosing a healthy diet of vegetables, lean proteins, unrefined grains, and unprocessed foods

Dr. Arnot believes that this diet, which involves eating and drinking coffee, will help people lose weight by burning fat. Although some people say it works for them, there is no scientific evidence yet to show how effective the coffee diet is.

What coffee helps you lose weight?

If you want to lose weight quickly, light roast coffee is the way to go. It’s full of antioxidants and has a less bitter taste, so you won’t need to add any sugar.

Some people say that the coffee diet may not be sustainable because it involves reducing the number of calories you eat. However, there is no doubt that coffee can help you burn fat.

Arnot’s “coffee diet” may not be reality, but there is evidence that coffee can help with a healthy weight as part of a healthy eating plan and active lifestyle.

How Coffee Can Aid Weight Loss

Coffee, thanks to its many beneficial properties, can aid weight loss in many cases. Although health experts used to warn against the dangers of coffee, we have realized that it can actually be good for you.

The FDA says that consuming up to 400 mg of caffeine per day is safe. That’s the equivalent of about 4 cups of coffee. If you consume more than this amount, you may experience side effects or even caffeine withdrawals.

How much coffee should you drink to lose weight?

If you want to lose weight, you might want to consider drinking 3-4 cups of black coffee a day. This habit could help you burn body fat more quickly and suppress your appetite. However, it’s important to remember that more than 4 cups of coffee exceed the recommended FDA guidelines for caffeine consumption.

Your favorite beverage can help you lose weight and feel great at the same time.

Black Coffee Vs. Other Coffee Drinks

It’s time to get real – not all coffee drinks will help you achieve your weight loss goals.

Drinks usually served at coffee shops, such as sugary lattes, mochas, and Starbucks Frappuccinos, are not typically known for being diet-friendly. Many pre-sweetened drinks or flavored creamers come with additional calories.

If you want to lose weight, you should drink your coffee without any added dairy or sugar.

Don’t like the bitter note in typical dark roast coffees? Original Gold Coffee offers a smoother, nuttier flavor profile.

Black coffee is also very low in calories, making it a good choice for coffee lovers who are trying to lose weight. Can black coffee promote weight loss? Many people believe that it can. Studies have found that black coffee can aid in fat burning, decrease hunger levels, and improve physical performance. Since black coffee is also low in calories, it is a good beverage choice for people who are trying to slim down.

Check With Your Doctor

Not everyone should be using coffee for weight management. Leading health experts recommend that individuals with the following conditions consult with a doctor first:

  • Overactive bladder
  • Glaucoma
  • Sleep disorders
  • ADHD
  • IBS

Use of coffee may make the following conditions worse, even when part of a weight loss program. However, this is not a complete list and you should talk to a professional before starting any plan to lose weight.

Coffee is not recommended for women who are pregnant or breastfeeding, as it may lead to weight loss.

A current trend is suggesting that green coffee bean extract helps with weight loss. However, there are many potential health interactions, so you should not take this supplement without medical supervision.

 

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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

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