Who would have thought that your morning cup of coffee could help with weight loss? Well, science says there are several ways that moderate consumption of coffee (Caffeine) can help you get rid of excess body fat.
Some of the ways that drinking coffee can help you lose weight include reducing your appetite and increasing your metabolic rate.
Here’s what you’ll learn in this guide:
- 8 science-backed ways of how coffee can help you burn fat.
- Potential drawbacks of using coffee to lose weight.
- The correct way to use coffee for weight loss.
We’re not just going to tell you to drink black coffee, but we’ll also show you how you can make your coffee taste great without bulking up on sugar and calories. We strongly recommend tip 5 and 6 for best results.
8 Science-Backed Ways Coffee Might Promote Weight Loss
Here are some research-backed ways coffee might be able to help you lose weight.
1: Black coffee low calories
The standard proven weight loss principle is that if you consume fewer calories than your body uses, you will lose weight and vice versa. E.g., if you currently consume 2000 calories per day, you’ll have to reduce that to 1000-1500 calories to lose weight. If you continue to consume 2000 or more calories, you may end up gaining weight.
Black coffee is a low-calorie beverage that you can consume other than water. An eight fl oz of black coffee only has 2-3 calories and zero carbs. So if you always like to start your morning with a fresh cuppa, you can do so. However, you cannot expect the same results with a regular coffee loaded with milk and sugar.
One study found that regular consumption of sugary beverages can make you gain weight, especially in your abdominal region [1].
2: May reduce hunger
Coffee might help you lose weight by increasing satiety and reducing calorie intake. One study investigated the effect of coffee consumption on energy intake and appetite in 30 normal-weight and obese participants. They found that drinking coffee moderately helped reduce overall calorie intake in the overweight/obese participants [2].
3: May promote weight loss by increasing thermogenesis
Thermogenesis is a process that burns calories to produce heat for bodily functions. Coffee can help with weight loss by stimulating thermogenesis. In one study, different doses of caffeine were given to a group of healthy, moderate coffee drinkers. They found that caffeine-induced thermogenesis and burned more calories [3].
4: May boost weight loss by increasing your metabolic rate
Your metabolic rate refers to the rate at which your body burns calories to carry out bodily functions, even when you’re at rest. Everything from breathing to circulating blood around your body burns calories.
Two people of the same height and age could have different metabolic rate due to reasons such as genetics, gender, and body composition. A higher metabolic rate means that you burn more calories, and this is one of the reasons why some people can stay slimmer despite consuming palatable foods.
Some foods such as coffee have been found help with weight loss by increasing metabolic rate. A 2012 study found that caffeine increased metabolic rate and mitochondrial content in skeletal muscle [4]. In another study conducted in rats, albuterol with caffeine, increased muscle mass, and fat loss without any dietary changes after 4-8 weeks of treatment [5].
5: May help break down fat
Coffee may promote weight loss by stimulating the nervous system to send signals to break down fat cells. In one study, caffeine administration helped reduce body fat mass and body fat percentage in rats by breaking down fat cells via catecholamines [6].
In a 2018 systematic review, researchers looked at various databases until 2017 to find out the effect of caffeine on weight loss. Their findings indicate that caffeine consumption might help reduce body weight, BMI, and body fat [7].
6: May boost muscle strength and power
You might have heard that coffee can help you stay awake and improve your energy level, but did you know that it may help promote muscle strength and recovery?
According to one study, drinking coffee 1 hour before training session improved performance and decreased muscle soreness on day 2 and 3 after exercise [8]. A recent systematic review found that coffee consumption improved muscle strength and power [9].
In a 2017 study, 70 male participants performed high-intensity cycling exercise sessions with and without coffee consumption. It was found that caffeine significantly improved the time it took for them to become exhausted during the exercise [10].
7: May help reduce stress & depression
Drinking coffee moderately might help reduce stress and depression. Are you wondering how that could help with weight loss?
How many times have you found yourself snacking on unhealthy foods when you were stressed? And how many times have you found yourself sleeping late and sleeping during the day because of depression or stress? Well, both stress and depression can contribute to weight gain in several ways, such as disturbing your sleep and making you eat more palatable foods.
A randomized clinical trial carried out in 40 healthy participants found that coffee may have anti-stress properties [11]. Another meta-analysis study found that coffee consumption had significantly reduced risk of depression [12].
8: May reduce the risk of metabolic syndrome
Metabolic syndrome is a group of conditions that can occur together and increase the risk of cardiovascular disease. People who have metabolic syndrome are often at higher risk of becoming overweight or obese. Recent research indicates that coffee might help with weight loss by reducing the risk of metabolic syndrome.
A 2017 research paper states that three cups of coffee per day might reduce the risk of type 2 diabetes and metabolic syndrome in adults [13].
Drawbacks of Using Coffee For Weight Loss
May disturb sleep patterns
Coffee can mess with your sleep patterns, especially if you drink it in the late evening or before bed. It might not be your best approach for weight loss if you have insomnia. Sleep deprivation can create a cluster of consequences that can contribute to weight gain like late night cravings, stress, and day time sleeping.
Lack of quality sleep can contribute to weight gain in several ways, such as [14]:
- Increase hunger hormone
- Increase stress
- Decrease insulin sensitivity
- Increase cravings
Added sugar and calories
Don’t dream about weight loss if you plan to bulk your coffee with sugar and milk. It’s all excess calories, and sugar will only make things worse.
Other potential side effects of coffee can include:
- Anxiety
- Digestive problems
- Heart palpitations
- Fatigue
The Right Way To Use Coffee For Weight Loss
Yes, there are right and wrong ways to use coffee for weight loss, and here are some ways to do it right.
1: Go black or low carb
Drink plain black coffee or replace regular milk or creamer with low carb alternatives like unsweetened almond or coconut milk.
2: No sugar or stevia
Consuming sugar will promote weight gain, especially in the belly area. Avoid adding sugar or go for a low-calorie alternative like stevia.
3: Natural flavors
If you’re not a fan of plain coffee, sprinkle a little bit of Ceylon cinnamon or a few drops of natural vanilla extract to make it taste better. You could even add some melted dark chocolate or enjoy your coffee with a piece of dark chocolate.
4: Watch the calories
Remember to keep an eye on the calories of anything extra that you add to your coffee because it can quickly bulk up your overall calories for the day and prevent weight loss.
5: Try bulletproof coffee
For those who don’t know, bulletproof coffee is plain black coffee with a generous dose of healthy fat, usually in the form of grass-fed butter or ghee, and coconut oil. It’s popular in the low carb diet community, especially with those who practice the ketogenic diet.
A lot of people replace breakfast with a cup of bulletproof coffee in the morning and have lunch at their first meal for the day. It’s a form of intermittent fasting that has been proven to help speed up weight loss and promote other health benefits such as improving metabolism and cognitive function.
The thought of adding fat to your coffee might make you feel nauseous if you’re new to it. However, when you try it, it will taste almost like a creamy latte without any sugar or other extras.
The healthy fat in the bulletproof coffee will make you feel satiated and energetic without any cravings until your next meal.
How to make it:
- In a blender, add a cup of freshly brewed black coffee, 1-2 tbsp of grass-fed butter or ghee, and 1 tbsp of coconut oil (optional).
- Blend until it looks like a creamy latte and enjoy it.
IMPORTANT: Bulletproof coffee can easily make up to about 200-400 calories per cup depending on how much fat you’re adding to it. Make sure to count it as part of your overall calories for the day to lose weight.
E.g., if you should be consuming 1300 calories per day for weight loss, take away the calories from your bulletproof coffee from 1300 and balance your meals with the calories you have left.
6: Consider adding MCT Oil
MCT oil is a supplement made out of medium chain triglycerides extracted from coconut or palm oil. It has many health benefits, such as improving cognitive function and boosting physical performance. MCT oil has also been found to promote weight loss.
A 2008 study examined the effect of MCT and olive oil on weight loss factors in 49 overweight participants. Their results showed that participants who consumed MCT oil had significant weight loss and fat loss compared to the olive oil group [15].
Another study found that MCT oil can help with weight loss and also improve insulin resistance, which is a factor associated with weight gain [16]. Not all MCT oils are created equally though, because pure MCT oil is made out of capric acid, caprylic acid, or both, and it doesn’t contain lauric acid. Capric and caprylic acid are the primary medium chain triglycerides responsible for the health benefits of MCT oil.
How to use MCT oil for weight loss:
- The easiest way to consume MCT oil is by adding it to your morning cup of coffee.
- Start with 1-2 tsp per day to see how your body responds to it and then gradually increase the dosage to 1-2 tbsp per day.
- You can also add it to bulletproof coffee.
7: Avoid coffee in the late evening
As discussed earlier, caffeine is a stimulant and can disturb your sleep patterns. Therefore, avoid drinking coffee after 5-6pm or earlier. If you must drink a beverage other than water after 6 pm, drink lemon water, sparkling water, or any other homemade low carb drinks.
One study found that drinking coffee 6 hours before bedtime can disrupt sleep and recommends avoiding that habit; this is more important if you already have sleep problems [17].
Takeaways
- Drinking coffee may contribute to weight loss in several ways, such as reducing appetite, boosting metabolism, and stimulating thermogenesis.
- Bulking your coffee with sugar and milk can prevent you from losing weight. Thus switch to low carb alternatives like almond or coconut milk, and liquid stevia to make your coffee taste better.
- One of the best ways to speed up weight loss with coffee is by adding MCT oil to it. It has been proven to help lose weight, especially in the belly area. Start with a lower dose and increase gradually according to the instructions discussed in this article. Go for the MCT oil that only has capric acid, caprylic acid, or both for best results.
- Avoid drinking coffee at least 6 hours before bedtime, and coffee might not be your best approach for weight loss if you already suffer from sleep problems.
- BONUS TIP: Try coffee for weight loss on a low carb diet for even faster results.
References
1: Ma J et al. Sugar-sweetened beverage consumption is associated with abdominal fat partitioning in healthy adults. 2014 Jun-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4093984/
2: Gavrieli A et al. Effect of different amounts of coffee on dietary intake and appetite. 2013 Jun-
https://www.ncbi.nlm.nih.gov/pubmed/23671022
3: Astrup A et al. Caffeine: a double-blind, placebo-controlled study. 1990 May-
https://www.ncbi.nlm.nih.gov/pubmed/2333832
4: Vaughan RA et al. Effects of caffeine on metabolism and mitochondria biogenesis. 2012 Sep-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698477/
5: Liu AG et al. The effect of caffeine and albuterol on body composition and metabolic rate. 2015 Aug-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4551658/
6: Kobayashi-Hattori K et al. Effect of caffeine on the body fat and lipid metabolism of rats fed on a high-fat diet. 2005 Nov-
https://www.ncbi.nlm.nih.gov/pubmed/16306706
7: Tabrizi R et al. The effects of caffeine intake on weight loss. 2018 Oct-
https://www.ncbi.nlm.nih.gov/pubmed/30335479
8: Hurley CF et al. The effect of caffeine ingestion on delayed onset muscle soreness. 2013 Nov-
https://www.ncbi.nlm.nih.gov/pubmed/24164961
9: Grgic J et al. Effects of caffeine intake on muscle strength and power. 2018 Mar-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839013/
10: Smirmaul BP et al. Effects of caffeine on neuromuscular fatigue and performance during high-intensity cycling exercise in moderate hypoxia. 2016 Nov-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5306327/
11: Papakonstantinou E et al. Acute effects of coffee consumption on self-reported gastrointestinal symptoms, blood pressure, and stress. 2016 Mar-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4791892/
12: Wang L et al. Coffee and caffeine consumption and depression. 2016 Mar-
https://www.ncbi.nlm.nih.gov/pubmed/26339067
13: Baspinar B et al. How coffee affects metabolic syndrome and its components. 2017 Jun-
https://www.ncbi.nlm.nih.gov/pubmed/28589997
14: Beccuti G, Pannain S. Sleep and obesity. 2013 Apr-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
15: St-Onge MP, Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil. 2008 Mar-
https://www.ncbi.nlm.nih.gov/pubmed/18326600
16: Han JR et al. Effects of dietary medium-chain triglyceride on weight loss and insulin sensitivity. 2007 Jul-
https://www.ncbi.nlm.nih.gov/pubmed/17570262
17: Drake C et al. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. 2013 Nov-