Coffee may give you the extra fuel you need to make it through the day because of its caffeine content. If you wonder if your coveted cup of java is hindering your diet efforts, fear no more; on the contrary, coffee can actually aid weight loss. However, the flavorings you add to your coffee, such as syrups and powders high in sugar, can negate coffee's weight-loss benefits and may slow weight loss. If you take your coffee black, your weight loss may slightly speed up.
Coffee Drinks That May Slow Weight Loss
If you order coffee out, stay away from the specialty "designer" drinks such as cappuccinos and lattes, because they often contain high amounts of simple carbohydrates, sugar and saturated fat. Sugar and simple carbohydrates will raise your blood glucose and insulin levels, which can lead to fat storage. Saturated fat is unhealthy and will be more quickly stored when your insulin levels are high. These drinks are also packed with calories. Senior nutritionist Jayne Hurley at the Center for Science in the Public Interest states that many specialty coffee drinks are more like milkshakes, containing over 850 calories in a 20 oz. serving.
Coffee's Weight Loss Benefits
Coffee's weight-loss benefits are attributed to its caffeine content. Caffeine can help alleviate food cravings by temporarily suppressing your appetite. It also has a diuretic effect on your body, which can lead to short-term weight loss. This can be especially helpful to women who experience water retention during their period. Coffee can actually help you burn extra calories as well; it stimulates thermogenesis, which is a way your body generates energy from processing food. Caffeine stimulates your metabolic rate, which also helps you burn calories more quickly.
Coffee Sweetener Alternatives
If you want to receive optimal weight loss benefits from coffee but can't bear to drink it black, you are in luck. Artificial sweeteners such as sucralose and aspartame are significantly lower in calories than sugar and free of carbohydrates and fat. They won't raise your blood sugar, either. If you like to add a little cream to your coffee, refrain from heavy creamers that are high in fat; instead, use substitutes such as unsweetened almond milk.
Dosage
Be careful not to consume too much coffee to prevent potential side effects from caffeine. The Mayo Clinic recommends cutting back if you consume over 600 mg of caffeine per day. A typical 8 oz. cup of coffee contains approximately 95 mg to 200 mg of caffeine. Instant coffee may provide less caffeine, generally containing approximately 27 mg to 173 mg per 8 oz. serving. Side effects of caffeine include restlessness, headache, anxiety, irritability and irregular heartbeat. Talk with your doctor about the appropriate coffee dosage for you, especially if you take medication that may negatively interact with caffeine.
References
- Mayo Clinic; Does Caffeine Increase Weight Loss?; Katherine Zeratsky, R.D., L.D.
- Center for Science in the Public Interest: Starbucks on Steroids
- Mayo Clinic; Artificial Sweeteners: Any Effect on Blood Sugar?; Maria Collazo-Clavell, M.D.
- MedlinePlus: Caffeine
- Mayo Clinic: Caffeine Content for Coffee, Tea, Soda and More -- Coffee
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