Espresso & Weight Loss

Espresso drinks contain caffeine, a substance that naturally occurs in coffee beans. Often, espresso-based drinks contain milk, a sweetened flavor, and possibly whipped cream. If you are trying to reduce your caloric intake to lose weight, the quickest step is to first cut out excess calories, which sometimes include sweetened espresso drinks, but some people believe espresso helps them to lose weight.

Weight Loss

The Centers for Disease Control and Prevention recommend maintaining a healthy weight in order to avoid developing chronic diseases. Weight-related chronic diseases include diabetes type 2, hypertension, dyslipidemia, and cardiovascular disease. There are various techniques for achieving a healthy weight, and some individuals seek out foods to help them lose weight by boosting their metabolisms and suppressing their appetites. Despite this, the Centers for Disease Control and Prevention recommend controlling portion sizes, choosing healthier options, and increasing exercise as sure-fire ways to reach healthy weights.

Caffeine

Caffeine is a naturally occurring compound in coffee beans, and the Center for Science in the Public Interest says that caffeine content in foods varies by the size of the beverage served, not by the darkness of the coffee. Eight ounces of brewed coffee provides 133 mg caffeine, but one 1-oz shot of espresso contains as little as 40 mg caffeine. This often counters intuition, because espresso drinks seem stronger and more concentrated.

Caffeine and Weight Loss

The Mayo Clinic staff writer Katherine Zeratsky writes that caffeine appears to play a role in weight loss. Caffeine seems to assist with appetite suppression, calorie burning, and water loss. Zeratsky writes that the appetite suppression seems to be short-term, mostly helping you avoid snacking until mealtime, but it does not influence overall caloric intake. The calorie burning benefits are simply a result of thermogenesis, she shows, a natural process resulting from metabolism of nutrients. Finally, the water loss is due to the caffeine acting as a diuretic, causing your body to release, rather than retain, water. The weight loss due to water loss is temporary.

Amount of Caffeine Consumption and Weight Loss

Researchers as Maastricht University, Netherlands, found that women who consumed high amounts of caffeine had decreased leptin, a hormone thought to signal satiety and to suppress appetite. They found that individuals who had low intake of caffeine who began consuming larger amounts of caffeine had decreased weight, decreased fat, and decreased waist circumference after completing the study. The researchers concluded that the weight loss was due to thermogenesis and fat oxidation, suggesting that calories were burned as a result of consuming high amounts of caffeine.

Espresso Drinks and Weight Loss

While it appears that high intakes of caffeine may help to decrease weight, do not be tempted to buy a large espresso drink at the next coffeehouse. Espresso drinks are often made with milk and flavored syrups, which can increase the caloric value of your beverage. One 12-oz Starbucks Latte, unflavored, provides 190 calories, but the same sized latte with one shot of syrup provides 250 calories. The 60 calorie difference may seem insignificant, but the calories will add up. The Pumpkin Spice latte provides 310 calories. If you select a Mocha, you will consume 260 calories, and if you choose a Peppermint White Chocolate Mocha, you get 410 calories. If you still want to drink coffee but are trying to lose weight, avoid the flavored drinks and choose a shot of espresso, a Caffe Americano, or a plain latte to cut down on caloric intake without sacrificing the experience. Then, resist the urge to sweeten your beverage with sugar.