Some of us need our coffee in the morning before we can even think about doing anything else. It is a staple of our morning routine. According to the National Coffee Association, on any given day, 67% of Americans drank at least one cup the previous day. That is an increase of 37% since 2004, putting its consumption in America at an all-time high. It is now the most consumed beverage in America, even beating out water.
There is a lot of talk lately about this popular beverage being able to help you lose weight, but is that information scientifically correct? Let’s find out what a medical professional has to say about it.
Thermogenic Effect
According to Dr. Colleen Gulick, an exercise physiologist, one reason it can help you lose weight is because of its thermogenic effect. She explains, “Caffeine, which is a major component of coffee, is known to stimulate thermogenesis, the process by which the body generates heat and burns calories. This thermogenic effect can increase energy expenditure”. So basically, caffeine causes your body to produce more heat, which in turn, burns more calories. That makes sense. Let’s find out more.
Coffee Contains Bioactive Compounds
Dr. Gulick sheds light on these bioactive compounds when she talks about the metabolic effects they have on the body. She says, “Coffee contains bioactive compounds that have been linked to metabolic benefits including improved insulin sensitivity and glucose metabolism. These effects could potentially contribute to weight loss.” So, the caffeine speeds up your metabolism. That’s encouraging. This means that even when your body is at rest, you are burning more calories than you normally would without having caffeine in your system.
Caffeine Stimulates Your Nervous System
Once caffeine enters your body, it stimulates your nervous system. Your nervous system then signals your fat cells by sending epinephrine into the bloodstream. Epinephrine, better known as adrenaline, travels through your bloodstream and brings a message to the fat cells. What’s the message? Break down fat. That’s the message. The fat is then released into the bloodstream and eventually excreted by the body.
Let’s get back to Dr. Gulick and see what else she has to say.
Caffeine Can Suppress Your Appetite
According to our doctor, Dr Gulick, the statement above is true. She states, “Caffeine has been shown to have appetite-suppressing properties, which may reduce overall caloric intake”. Well, that makes total sense. If we are eating less, our chances of losing weight increase. It is also interesting to note that caffeine is a common ingredient in many weight-loss pills for this very reason. It suppresses your appetite.
Now that we understand the scientific reasons that drinking this beverage may help with weight loss, what do we do next? We change the way we’re drinking it.
No Cream, No Sugar
A cup of black coffee only contains about 5 calories. It’s what we’re putting in it that counteracts the possibility of weight loss. Fancy, flavored creamers have become very popular these days: Caramel creamer, vanilla creamer, oatmeal cookie creamer, chocolate donut creamer. The list is endless.
The problem is that most of these creamers are full of sugar and very high in calories. Even if you are using regular cream and add just 2 tablespoons of it to your coffee, it adds an additional 100 calories. Now you add two teaspoons of sugar, which adds another 32 calories. Now, just one cup is up to over 130 calories. Drink a second cup and you are up to 260 calories. So, if you are trying to lose weight and you want coffee to help you do this, changes have to be made.
Make The Changes
Try adding oat, almond, or soy milk instead of creamer. It may take some getting used to, but you will get there. For sweetness, you will need to choose a healthy sugar alternative. My favorite one is Sugar In The Raw All-Purpose Sweetener. It contains monk fruit and the taste is so close to regular sugar that you can barely tell the difference. What’s even better is the fact that it contains zero calories, zero grams of sugar, and zero net carbs.
If you make these changes, one cup will now be only about 30 calories instead of 130! If you drink three cups per day, you will be cutting out approximately 300 calories each day. Also, you will have eliminated the sugar, which we know isn’t healthy.
Words Of Caution
Now that we have discussed how coffee can potentially help you lose weight, let’s consider a few words of caution.
We don’t want you chugging down a huge amount of it, hoping you’ll drop a few pounds. It can be dangerous if you drink it in excess.
Dr. Alex Foxman is the founder and director of a program called “Achieve Health and Weight Loss”. He cautions that drinking coffee can have adverse effects on some people. He explains, “Coffee can cause insomnia, anxiety, jitteriness, palpitations, and gastrointestinal distress in some individuals.”
So, be careful how much you drink, and also remember that it can interact with certain medications or supplements. Consult your doctor to check if any medications you are taking might negatively interact with caffeine. Also, if you have a medical condition, check with your doctor to make sure it is safe for you to have caffeine.
Disclaimer: The purpose of this article is to simply provide information. It does not intend to replace medical advice from a professional.
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