Drinking coffee, like smoking cigarettes or taking certain drugs, may indeed suppress appetite over the short-term; however, that doesn't make it an advisable selection for weight loss. If you quit drinking coffee regularly, be prepared for a slight increase in appetite and plan healthy meals for when the hunger pangs come. For example, switching your morning coffee for a fruit salad or bowl of oatmeal may mean more calories, but it delivers far more nutrients.
Caffeine and Appetite
The caffeine found in regular or espresso-style coffee, many teas and soft drinks can diminish your hunger over a short period. Because of the ability of caffeine to curb your hunger, some diet pills use the substance as a major active ingredient. In addition, caffeine may trigger your metabolism to generate more heat during digestion, burning more calories to perform the same process. However, using caffeine to intentionally reduce your eating patterns is generally recommended against; Katharine Zeratsky, a registered dietician for Mayo Clinic, warns of the temporary nature of reduced appetite and the side effects of excessive caffeine consumption, which may include a raised blood pressure, insomnia or nausea.
Coffee and Weight Loss
As advised by Zeratsky, coffee isn't generally recommended for weight loss. If coffee results in weight loss, over the short term, it's primarily due to its caffeine content. Besides its effects on appetite suppression and metabolic stimulation, caffeine serves as a diuretic. As a result, your body expels water more rapidly than it takes in fluids. Over the short term, as long as you keep your body dehydrated, you may notice a droop in weight due to water loss. However, the health results of dehydration are extensive, ranging from constipation and dizziness to fever and delirium.
The Problem of Empty Calories
In addition to appetite suppression, drinking large amounts of coffee may give you a "full" feeling, making you less likely to eat nutritious foods necessary to a balanced diet. Instead of getting necessary nutrients, carbohydrates and proteins, you consume so-called empty calories. Particularly if you drink large amounts of coffee with milk, sugar or other sweeteners, an excessive portion of your daily caloric intake comes from fats and sugars. MayoClinic.com advises getting no more than 400 to 700 calories per day from fat and no more than 100 to 150 calories per day from sugar, based on a 2,000 calorie-per-day diet.
Healthy Ways to Curb Hunger
Coffee is a relatively nutrient-poor substance and contains an active ingredient with numerous negative side-effects. Instead of using cups of java to suppress your appetite, opt for healthy snacks with a low energy-density to keep off hunger pangs. Fruits and vegetables have relatively few calories for their volume, making them filling choices that don't add on the calories too fast. In addition, they are rich in nutrients, helping you meet the recommended daily amounts of vitamins and minerals. Whole grains are another good option, as they offer fiber and complex carbohydrates. For a mid-afternoon or mid-morning boost, reach for a fruit salad, a piece of crispbread or a handful of trail mix.
References
- MayoClinic.com; Caffeine: Can it help me lose weight?; Katherine Zeratsky
- "Colorado State University Extension"; Weight Loss Products and Programs; J. Anderson, et al.; February 2006
- MayoClinic.com: Dehydration
- MedLine Plus: Caffeine in the diet
- USDA ChooseMyPlate: Empty Calories
- MayoClinic.com: Healthy diet: End the Guesswork with these Nutrition Guidelines
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