If your morning cup of coffee curbs makes a box of pastries less tempting, this is because your preferred beverage contains caffeine, a stimulant that temporarily curbs your appetite. Although there are a few studies that indicate that coffee and tea drinkers may lose a little bit of weight, there's no proof that increased caffeine consumption can help you lose weight substantially or permanently, says Mayo Clinic nutritionist Katherine Zeratsky.
Coffee and Caffeine
Caffeine is found in more than 60 plants, including tea leaves, kola nuts and cocoa and coffee beans, says the National Institutes of Health, or NIH. It's frequently added to over-the-counter medications, including weight loss aids. Caffeine has a stimulating effect on your central nervous system, causing you to feel more awake and alert. Caffeine also functions as a diuretic and suppresses your appetite. Depending on how its brewed, an 8-oz. cup of black coffee can contain 95 to 200 mg of caffeine, according to MayoClinic.com.
Coffee and Weight Loss
Some research on the effect of coffee consumption and caffeine has shown an effect on weight loss, and Zeratsky outlines possible theories about how this happens. Caffeine may cause your body to generate heat and energy while digesting food. Its diuretic properties may cause you to urinate more, reducing your body weight. Coffee may also curb your hunger for a short time after you drink it. However, there's no scientific evidence to suggest that the weight loss you may experience as a coffee drinker is significant or anything else but temporary.
Coffee Cautions
If you're dieting, every calorie counts, even those in your beverages, Zeratsky points out. A cup of black coffee contains no fat and very few calories. However, add 1 tbsp. of cream, and suddenly your morning coffee has 50 additional calories--and 5g of fat, Zeratsky states. Add 1 tbsp. of sugar, and there's another 50 calories. If you drink coffee to lose weight but add fattening, calorie-laden extras to it, this can become counterproductive. Specialty coffee drinks are a hidden source of calories and fat. The Center for Science in the Public Interest places the Starbucks Venti White Chocolate Mocha on its "Worst Foods" list, indicating the drink contains 580 calories and 15g saturated fat.
Caffeine Overload
Drinking too much coffee can result in excessive caffeine intake, according to the NIH. A rapid heart rate, nausea, anxiety, insomnia, frequent urination and the caffeine "jitters" are all undesirable side effects of drinking too much coffee or another caffeinated beverage. If you drink 10 8-oz. cups of caffeinated coffee a day or more, you're likely getting far too much caffeine.
Safe Caffeine Consumption
The NIH and MayoClinic.com advocate moderate coffee consumption. This is defined as three 8-oz. cups of coffee, or 250mg of caffeine a day. Be mindful of what you put in your coffee, if weight loss is your goal, Zeratsky advises. Read the labels on creamers and sweeteners to see if they add fat and calories to your cup of coffee. When ordering specialty coffee drinks, get the nutritional facts about the beverage first.
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