Coffee for Weight Loss – How Many Cups of Black Coffee Per Day?

Coffee is a famous morning drink all around the world. It is an energy-booster drink and provides the body with fuel to have a better start to the day.

But, your morning cup of coffee is doing more than just recharging your batteries. It also has a number of health benefits for your body.

Coffee is rich in antioxidants and provides many health benefits. Apart from other benefits, coffee is quite famous to aid in weight loss.

Many coffee diets claim to have amazing weight loss results. These diets mainly focus on avoiding processed foods, eating healthy foods, and consuming 4-5 cups of caffeine per day.

How does coffee help in weight loss?

Here are some ways in which coffee can help someone with weight loss.

1.     A drink with ZERO calories:

Consuming low-calorie diets cause weight loss. And black coffee is that zero-calorie drink you can add to your weight loss regime.

Yes, an 8-ounce cup of black coffee has very few calories in it. There are no sweets or fats in it.

However, adding milk, cream, or sugar to your coffee adds a lot of calories, and you can’t go for it while trying to lose weight.

Black coffee does not contain any calories, fats, sugar, or cholesterol. This does not, however, imply that it is “healthy” or “nutritious”.

In truth, except for providing minimal quantities of potassium, black coffee has very little nutritional value. It’s just that it doesn’t add a lot of calories to the equation.

If you want to get more nutrition out of your coffee, try several varieties of coffee drinks including latte, cappuccino, and others.

2.     Coffee Boosts Metabolism:

Metabolism is the process by which the body digests nutrients and uses energy from food throughout the day.

Caffeine, found in coffee, is one of the few chemicals that can boost your basal metabolic rate (BMR), or the rate at which you burn calories when you’re at rest.

One study suggests that people who drink coffee have a faster metabolism and greater metabolites in their bodies. [Ref]

3.     Coffee Maintains Satiety:

Your diet and the amount of physical activity greatly influence body hormones that affect appetite.

While there isn’t enough evidence to prove a cause-and-effect relationship between caffeine and appetite reduction, studies have shown that it may lower levels of ghrelin, the hunger hormone.

It also increases the levels of hormone peptide Y which maintains satiety. One small study suggests that daily coffee consumption maintains satiety, burns fat, and maintains DNA integrity. [Ref]

4.     Coffee is Rich in Antioxidants:

Antioxidants shield the body from dangerous substances known as ‘free radicals.’ Coffee has a rich variety of bioactive chemicals with potentially beneficial biological actions.

It contributes a significant amount of daily dietary antioxidants, exceeding tea, fruit, and vegetables. Chlorogenic acid is the most prevalent antioxidant in coffee.

Caffeine has antioxidant properties as well. Coffee components stimulate intracellular antioxidant defenses and trigger enzymes involved in carcinogen detoxification, resulting in an anticarcinogenic action.

5.     Coffee Reduces Body Fat:

Drinking coffee boosts metabolism and mobilizes fats and aids in a faster breakdown of fatty acids.

A recent study indicated that those who drank 250 ml (about 1 cup) of coffee three times a day saw a reduction in body fat over a four-week period. [Ref]

Another recent study published in The Journal of the International Society of Sports Nutrition suggests drinking coffee before exercise increases fat oxidation.[Ref]

It is generally safe to consume 3 to 5 cups of black coffee per day. For weight loss, some nutritionists recommend 4 cups of coffee per day to lose weight faster.

Health Risks Associated with Coffee Consumption:

Generally, a 2-cup daily intake of coffee is safe. But in some conditions, it might be harmful.

Coffee Use During Pregnancy:

Caffeine found in coffee has been shown to have some harmful effects during pregnancy. The half-life of caffeine doubles in pregnancy and it can readily pass through the placenta.

Studies suggest that caffeine consumption during pregnancy leads to birth malformations, low-birth weight, and congenital abnormalities in infants. [Ref]

Another study suggests that maternal exposure to caffeine is associated with acute leukemia in childhood. [Ref]

Risk of Fractures:

Some studies have found that increased coffee consumption leads to reduced bone mineral density and a greater risk of osteoporosis and fractures, particularly in women. [Ref]

Reduced Sleep:

Caffeine in coffee makes you feel more alert and inhibits sleep. Better sleep is necessary for hormonal regulation, and irregular sleep schedules can cause a hormonal disturbance, binge eating, and stress which ultimately lead to weight gain instead of weight loss.

Which Type of Coffee is Good for Weight Loss?

After discussing the advantages of coffee for weight reduction, keep in mind that it all boils down to the type of coffee you prefer.

If you like your coffee with sugar packets or creamy froth, you should switch right away because creamy coffee contains calories from fats and sugar. It is best to drink black or green coffee for weight loss and overall wellness.

But if you want to add milk, use low-fat milk, skimmed milk, or plant-based milk to avoid any extra calories.

How To Make Black Coffee?

Drink black coffee in the morning or before a workout for optimal weight loss results.

• Add water to a pan and heat it on low flame.
• Add coffee powder and a cinnamon stick to the water.
• Let the water boil for 2-3 minutes, until only one cup of water is left.
• Strain it in a cup and add 1 tablespoon of honey for taste.

Conclusion:

Coffee isn’t going to help you lose weight on its own. Caffeine consumption may prevent weight gain or accelerate weight loss efforts, but there is no good evidence that it causes considerable weight loss.

Over-consumption of coffee has diverse effects on some people. Its impact on you might not be the same as its impact on someone else. Consult your dietitian to establish the healthiest weight-reduction plan for you.