Coffee: weight gain and weight loss
- Dietitian.Lauren Hmede
- Apr 6, 2019
- 3 min read
How Does Coffee Affect Weight?
Coffee has a double effect as it control appetite and boost metabolism so it helps in weight loss on the other side it contains caffeine which distrub sleep and increase sugar cravings moreover some coffee is loaded with sugar and extra calories. thus weight gain. So let us today learn how coffee affect your weight.
Black coffee may promote a healthy weight
Black coffee without additional ingredients is low in calories and good for weight loss.
Coffee is low in calories
In order to lose weight you need to create calorie deficit by eatin less and moving more.
Another step is to replace high sugary and carbonated beverages with low calories drinks like brewed coffee or water.
One cup of brewed coffee contains only 2 calories if it is consumed without added ingredients: milk, sugar or creamer.
Caffeine may boost metabolism
Caffeine is a natural stimulant in coffee, tea and sodas. Coffee contains the highest amount of caffeine as it offers per one brewed cup about 95 mg of caffeine. The caffeine contant varies according to the type of bean, roasting style, and preparation.
Caffeine may boost metabolism. This why caffeine is included in weight loss supplements.
But the idea that high doses of caffeine are needed in order to boost metabolism.
For example, one study found that a caffeine dose of 4.5 mg per pound of body weight (10 mg per kg) increased metabolism by up to 13%. This would equal 680 mg of caffeine a whopping 7 cups (1,660 ml) of coffee for someone who weighs 150 pounds (68 kg)
More studies are needed to make sure if caffeine can really help in weight loss.
Caffeine may reduce your appetite
Appetite is controlled by many different factors, including nutrient composition of meals, hormones, and activity levels. Drinking caffeinated coffee may reduce levels of the hunger hormone ghrelin.
Additionally, studies show that drinking caffeinated coffee may reduce the number of calories you consume throughout the day, compared to not drinking it.
More studies are needed.
Coffee may still encourage weight gain
Although some studies suggest that coffee may be beneficial for weight loss, it may also negatively impact weight in several ways.
Caffeine may disrupt healthy sleep patterns
Caffeine acts as a stimulant by blocking the effects of adenosine, a chemical in your brain that makes you sleepy.
This is good at the begining of your day to get more energy but if it is consume later it may affect sleep quality and lead to weight gain.
Popular coffee pairings may be fattening
Many people associate coffee with a sweet treat, such as a pastry. That’s because caffeine alters your perceived sense of sweetness, which may result in craving sugary foods.
The daily addition of sugar snacks may lead to weight gain.
In order to prevent cravings and weight gain you need to replace sugary snack with helathy source of protein like nuts.
Certain coffee drinks are loaded with calories and sugar
Although plain coffee is low in calories, many coffee beverages are packed with calories and sugar.
Most coffee shops add sugar and sweetened to coffee which lead to weight gain and excess calories intake.
Moreover, you need to know that adding also of some fat like coconut oil may be healthy but high intake of fat is linked to weight gain too.
How to drink coffee without gaining weight
The msot important step is to consume less sugar and added sugar with coffee so you can make it a healthy drink without gaining weight by simply:
· Sprinkle in some cinnamon
· Use unsweetened almond milk, coconut milk, or half-and-half.
· Use a small amount of a natural, no-calorie sweetener, such as stevia.
· Add a few drops of vanilla extract.
· Melt in a small square of high-quality dark chocolate
Although half-and-half and coconut milk are low in sugar, they are higher in calories than the other additions. It’s best to use small amounts of these products in your coffee to prevent excess calorie intake.
You can prepare your coffee at your home so you keep intake under control while you are still saving money.
If you enjoy Bulletproof coffee, try to choose healthy fats such as grass-fed butter or coconut oil and use small amounts.
Finally, you need to make sure about your total calorie intake in order for not overconsuming and have extra weight.
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