Nutritionist and Dietician Avni Kaul Debunks the Myths and Facts
Coffee is amongst the most popular morning beverage consumed irrespective of geographical territories. In fact, the global population consumes more than 165 million bags of coffee in a year.
No doubt that coffee, besides being aromatic, is popular for boosting energy that often helps to get a refreshing start during the day. But do you know that the same coffee could also be healthy and assist with your weight loss goals? Says Avni Kaul.
Avni says when the coffee is consumed in moderation and without excessive added sugar or sweeteners, it could be helpful in reducing your weight besides improving your overall health. This may sound surprising but several studies confirm the same.
If you are wondering how drinking your favourite coffee could help you to achieve reduction in your weight, then read this blog by India’s eminent Dietician for weight loss Avni Kaul further.
Here is what you need to know about coffee and weight loss, and how much you need to drink to lose weight.
Yes, Your Favorite Coffee is Helpful for Weight Loss
Coffee contains several nutrients like niacin, potassium, magnesium, and antioxidants. This helps to improve digestive health and muscle function which leads to improved heart health. It also contains caffeine, which enhances metabolism, improves energy, and could promote weight loss. Here are a few of the health and weight loss-related benefits of this energy-boosting drink:
Black Coffee is a Low-Calorie Beverage
Weight loss is linked with a calorie deficit, which means when one consumes fewer calories than one burns. A popular way to help achieve a calorie deficit is to have fewer calories than your normal caloric intake.
Black coffee is an ideal beverage to consume for weight loss as it contains less than 5 calories each serving. However, this is only low-calorie if you consume the black one. While black coffee is low-calorie, it can rapidly become high in calories, sugar, and fats when various kinds of milk and sugars are added to it. (1)
Boosts Metabolism
Metabolism is the procedure in which our body breaks down nutrients and utilizes foods’ calories the entire day. Caffeine, a stimulant present in coffee, is one of few substances that might increase your basal metabolic rate (BMR), also referred to as the rate at which you burn calories when resting.
A 2018 study found that participants who consumed different measures of coffee over the course of two months had better metabolites, a product of metabolism. A higher or faster metabolism will let you burn more calories at rest and during physical activity, which could help lead to weight loss.
There is an increasing body of research on how coffee consumption is positively linked with BMR. However, it is important to bear in mind that everyone metabolizes foods and beverages at different rates. Coffee might increase one person’s metabolic rate but not another one’s. (2)
Might Reduce Feelings of Hunger
Our appetite is impacted by different factors, including the kind of food we eat, physical activity levels, lifestyle, and hormones. Though there is not sufficient research to determine a cause-impact relationship for caffeine reducing appetite, studies have shown that it could reduce levels of ghrelin, the hormone that makes one feel hungry.
A 2014 study found that participants increased feelings of fullness and decreased their food intake merely within four weeks of drinking coffee regularly based on their ghrelin levels.
Caffeine also stimulates the satiety hormone peptide YY (PYY). More PYY means one will feel satiated and less hungry. (3)
Coffee Could also be Unhealthy and Make Way for Weight Gain
Coffee has several benefits that promote weight loss, but there are a few potential drawbacks. Here are some of the down effects of coffee to be remembered when including it in your daily diet.
Certain coffee drinks have plenty of calories and sugar. When drinking coffee for weight loss, it is best to refrain from adding calories to your drink. It will be tempting to add milk or sugar into your coffee, for better taste, but these could rapidly add calories to your drink. So care has to be taken.
Several popular coffee drinks are already too high in calories, including some big coffee brands which contain 370 and 250 calories, respectively. Having more calories than your recommended intake prevents you from reaching a calorie deficit for weight loss and rather leads to weight gain.
Reduces Sleep
Poor sleep is mainly associated with increased appetite and hunger, particularly for high-calorie foods. Studies have also pointed a lack of sleep to a spike in ghrelin, the hormone that regulates our feelings of hunger, which could result in greater calorie intake and weight gain.
The caffeine present in coffee blocks adenosine receptors that bring on drowsiness, making one feel more awake. It is thus, recommended to cutting off your caffeine intake at least 6 to 7 hours before your bedtime for having quality sleep and hormone regulation.
How to Consume Coffee for Weight Loss?
Two to three cups of coffee a day gives you the benefits of feeling awake and have better fat metabolism while not being too much to affect sleep and hunger. Drinking a cup within hourly intervals would be reasonable to feel the lasting impacts in each interval. However, if you prefer strong coffee, drink fewer cups, not more than 400mg of caffeine each day.
Black coffee is ideal for weight loss as it does not have added sugars or fats that could contribute to weight gain. However, if you like your coffee sweet, here are some low-calorie sweeteners to use such as fruit and plant-based sweeteners like erythritol and stevia (these are available in online pharmacy stores).
If you are new to drinking black coffee, it might be helpful to lower your pumps of sweetener until you get accustomed to the bitter taste. If you have a sensitive stomach, it is best to eat food besides your coffee as the acidic drink could cause gastric distress. Added stress on your digestive system might cause weight gain.
Conclusion
Overall, coffee is an energy-enhancing beverage with several health benefits. The few calories and caffeine content in the drink could help with weight loss.
However, it is absolutely essential to keep in mind of the form and quantity. Drink coffee beverages that are low in calories by restricting added sugars and fat content in your drink. Make certain you are having not more than 400mg of caffeine per day — and refrain from having it a few hours before bedtime.
Coffee affects everyone differently. The impact it has on you might not be the effect it has on somebody else. To determine the healthiest weight loss plan for yourself, consult weight loss nutritionist Avni Kaul today.
References:
- (1) https://www.webmd.com/diet/health-benefits-black-coffee#1
- (2) https://pubmed.ncbi.nlm.nih.gov/29971434/
- (3)https://www.researchgate.net/publication/316525898_Caffeine_coffee_and_appetite_control_a_review
