The world’s population consumes more than 160 million bags of coffee a year. Although the drink is more popular for increasing energy, it may also be healthy and aid in weight loss.
“Coffee, when consumed in moderation and without a lot of added sweeteners, can aid weight loss and be good for overall health,” says Ashley Shaw, dietitian at Preg Appetit.
And theCoffee contains nutrients like niacin, potassium, magnesium and antioxidants, which can improve digestive health, support muscle function, and lead to better heart health. They also contain caffeine, which boosts energy, reduces insulin sensitivity, and promotes weight loss.
Here are some of the health and weight loss benefits of this energy-boosting drink:
Black coffee is a low-calorie drink. Weight loss is linked to caloric deficiency, which occurs when you consume fewer calories than you burn. One popular way to help achieve a calorie deficit is to consume fewer calories than your usual caloric intake.
Black coffee is an ideal drink for weight loss, as it contains less than 5 calories per serving (one cup). However, it is only low in calories if you drink it black.
“While black coffee is low in calories, it can quickly become high in calories, sugar and fat when you add different types of milk and sugars,” says Shaw.
Caffeine Boosts Metabolism: Metabolism is the process in which the body breaks down nutrients and uses calories for foods throughout the day.
Caffeine, the stimulant found in coffee, is one of the few substances that may increase the basal metabolic rate (BMR), also known as the rate at which you burn calories while at rest.
And a small 2018 study found that participants who drank different measures of coffee over a two-month period had greater metabolites, which are products of their metabolism. A higher or faster metabolism will allow you to burn more calories at rest or during physical activity, which may aid in weight loss.
“There is a growing body of research on how coffee consumption is positively correlated with basal metabolic rate, but it is important to bear in mind that we metabolize foods and drinks at different rates. Coffee may increase one person’s metabolism rate over another,” Shaw explains .
And caffeine may reduce feelings of hunger. Appetite is affected by a variety of factors, including the type of food you eat, levels of physical activity and hormones. Although there isn’t enough research to determine a cause-and-effect relationship to a reduced appetite for caffeine, studies have shown that it may reduce levels of ghrelin, the hormone that makes you feel hungry.
And a small 2014 study found that participants increased feelings of fullness and reduced food intake within just four weeks of drinking coffee daily based on levels of the hormone ghrelin.
Shaw notes that caffeine “also stimulates the satiety hormone peptide YY (or PYY)”, and explained that more PYY means that “you will feel a kind of satiety and feel less hungry.”
How to drink coffee to lose weight:
To gain the health benefits of coffee and achieve weight loss, Shaw recommends consuming no more than four cups of coffee per day, the equivalent of 400 mg of caffeine.
“Four cups of coffee a day provides the benefits of feeling more alert and improving fat metabolism, and there is no significant effect on sleep and hunger,” says Shaw. She indicated that drinking a cup every two hours would be good for feeling the lasting effects in every period.
However, if you like strong coffee, drink fewer cups accordingly so that you don’t get more than 400 mg of caffeine per day.
“Coffee that is identified as” strong “has a higher percentage of caffeine because there is a greater concentration of coffee per serving of water, Shaw continued.
Shaw added that black coffee is the best for losing weight because it does not contain added sugars or fats that could contribute to weight gain.
And if you are new to drinking black coffee, it may be helpful to gradually reduce the sweetening until you get used to the bitter taste. And if you have a sensitive stomach, it’s best to eat alongside your coffee because this acidic drink may cause stomach upset, says Shaw. She noted that too much stress on the digestive system can cause weight gain.
Source: Business Insider