can black coffee help you lose weight?

How Does Drinking Black Coffee Help You Lose Weight. - Is it good for weight loss?

Coffee offers a wealth of health benefits. There's its well-known ability to temporarily boost concentration and alertness, and drinking coffee might also lower your risk of liver disease and type 2 diabetes, explains the Linus Pauling Institute.

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Try substituting black coffee for weight loss — it's a healthier alternative to coffee flavored with calorie-laden cream and sugar. Just make sure you don't overdo it — too much caffeine can have negative health effects.

Tip

While black coffee by itself probably won't cause significant weight loss, substituting it for your favorite sugary coffee drink will cut overall calories.

Read more: 14 Legit Ways Coffee Can Boost Your Health

Black Coffee for Weight Loss

If you drink coffee, serving it black is your best option for weight loss. Black coffee is calorie-free — it's the cream and sugar that can pack on the pounds. A single cup of coffee with 2 teaspoons of sugar and an ounce of half-and-half has 72 calories, according to the USDA.

And because the average American drinks roughly 3 cups of coffee a day, that adds up to an extra 216 calories. If you were to switch from coffee with sugar and cream to black coffee every day for a year, you'd save more than 78,000 calories — the equivalent of just over 22 pounds of fat.

Potential Benefits from Caffeine

Caffeine might also offer some calorie-burning benefits that help your weight-loss efforts, but it's too early to say for sure. One laboratory study, published in Food & Function in September 2012, found that caffeine boosted thermogenesis — a phenomenon that helps you burn more calories.

While there's some potential for the caffeine in coffee to help you lose weight, you shouldn't count on coffee alone as a weight-loss strategy, at least until more research has been done.

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Black Coffee and Weight Loss

There's also some evidence linking coffee itself to weight loss and weight control. One study, published in the International Journal of Epidemiology in April 2015, studied the dietary habits of more than 93,000 people to look for patterns between coffee consumption and weight. The study authors observed that people who drank more coffee had a lower risk of obesity, as well as a lower risk of type 2 diabetes.

A study with laboratory animals, published in Nutrition & Diabetes in June 2014, found that mice that consumed coffee and were fed a high-fat diet gained weight more slowly than the mice that didn't drink coffee.

Observational research and animal studies aren't bulletproof evidence that coffee will help you shed pounds, but they hint that it might offer weight-loss benefits.

Read more: How Many Cups of Coffee Can You Drink a Day?

Drawbacks of Coffee

Even if you're drinking calorie-free black coffee, you should stick to a moderate intake to avoid taking in too much caffeine. While small amounts of caffeine might boost thermogenesis, too much can make you jittery, interrupt your sleep and cause anxiety, depression or a fast heart rate.

According to Mayo Clinic, up to 400 milligrams — approximately 4 to 5 cups of coffee daily — is the recommended upper limit for caffeine intake. If you're drinking more than 3 cups daily, choose decaf coffee for the extra cups.

Are you someone who just can’t kickstart their day without sipping their brewing hot coffee? A daily cup of black coffee not just helps in staying wide awake and active throughout the day but it also has many hidden health benefits attached to its name. It is rich in nutrients and has antioxidants in it. Coffee has powerful chemical compounds that work to prevent diseases. It can prevent the risk of cancer, cardiovascular diseases, diabetes, and more.Also Read - Weight Loss Tips: Eggs or Paneer? Which One Helps in Losing Weight Faster?

But does black coffee help you reduce weight? Yes, it does. Drinking black coffee can fast track your weight loss journey. Coffee helps in boosting metabolism and speeds up the fat-burning process. In fact, the United States Department of Agriculture (USDA) has said that a single cup of black coffee brewed from ground beans has 2 calories. In comparison, a single fluid ounce of rich black espresso has just a single calorie. If the coffee brewed is from decaffeinated beans, the calorie count winds up being all the way down to zero. If you are on a weight loss journey, it is best to not add extra sweeteners and flavours like jaggery, sugar, milk, vanilla, soy, and chocolate syrup as it may yield up to 700 calories per serving. Also Read - Do You Really Lose Weight by Not Eating After 8 pm? Here’s What we Know

How Coffee Affects Your Weight

4 reasons why black coffee will help you lose weight: Also Read - Weight Loss Tips: Add Mustard Seeds to Your Diet to Shed Those Extra Kilos Instantly

1. Chlorogenic Acid: Coffee has an element called chlorogenic acid which helps in speeding up the weight loss process, as per NDTV. It slows down glucose production in the body and has antioxidants.

2. Caffeine: The presence of caffeine in coffee will help you increase metabolic activity and will boost your energy levels which will help you in burning calories. Caffeine will keep a tab on your cholesterol levels.

3. Suppress hunger: Thanks to caffeine, it helps in suppressing hunger and keeps you energetic throughout the day even after your leg day at the gym. Coffee fights on the hunger hormones known as Peptide YY which helps in keeping a check on your hunger pangs, as per Pinkvilla.

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4. Decrease water content in the body: Excess water content in the body is also one of the reasons for weight gain. By drinking black coffee, you tend to decrease the extra water content in the body as you urinate more often. Frequent urination helps in shedding extra pounds.

Coffee contains caffeine, which is the most commonly consumed psychoactive substance in the world.

Caffeine is also included in most commercial fat-burning supplements today — and for good reason.

Intermittent Fasting: Does Drinking Coffee Boost Benefits? - Thomas DeLauer

Moreover, it’s one of the few substances known to help mobilize fats from your fat tissues and increase metabolism.

But does coffee really help you lose weight? This article takes a close look at the evidence.

Coffee Contains Stimulants

Many biologically active substances found in coffee beans find their way into the final drink.

Several of them can affect metabolism:

Caffeine: The main stimulant in coffee.

Theobromine: The main stimulant in cocoa; also found in smaller amounts in coffee (1Trusted Source).

Theophylline: Another stimulant found in both cocoa and coffee; has been used to treat asthma (2Trusted Source).

Chlorogenic acid: One of the main biologically active compounds in coffee; may help slow the absorption of carbs (3Trusted Source).

The most important of these is caffeine, which is very potent and has been studied thoroughly.

Caffeine works by blocking an inhibitory neurotransmitter called adenosine (4Trusted Source, 5Trusted Source).

By blocking adenosine, caffeine increases the firing of neurons and release of neurotransmitters like dopamine and norepinephrine. This, in turn, makes you feel more energized and awake.

In this way, coffee helps you stay active when you would otherwise feel tired. In fact, it may improve exercise performance by 11–12%, on average (6Trusted Source, 7Trusted Source).

SUMMARY

Coffee contains a number of stimulants, most importantly caffeine. Not only does caffeine increase your metabolic rate, it also makes you more alert.

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Coffee Can Help Mobilize Fat From Fat Tissue

Caffeine stimulates the nervous system, which sends direct signals to the fat cells, telling them to break down fat (8).

It does this by increasing blood levels of the hormone epinephrine (9Trusted Source, 10Trusted Source).

Epinephrine, also known as adrenaline, travels through your blood to the fat tissues, signaling them to break down fats and release them into your blood.

Of course, releasing fatty acids into your blood does not help you lose fat unless you are burning more calories than you consume through your diet. This condition is known as a negative energy balance.

You can reach a negative energy balance by either eating less or exercising more. Another complementary strategy is to take fat-burning supplements such as caffeine.

Caffeine can also speed up your metabolism, as discussed in the next chapter.

SUMMARY

By raising blood levels of epinephrine (adrenaline), caffeine promotes the release of fatty acids from fat tissue.

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Coffee Can Increase Your Metabolic Rate

The rate at which you burn calories at rest is called resting metabolic rate (RMR).

The higher your metabolic rate, the easier it is for you to lose weight and the more you can eat without gaining weight.

Studies show that caffeine can increase RMR by 3–11%, with larger doses having a greater effect (11Trusted Source, 12Trusted Source).

Interestingly, most of the increase in metabolism is caused by an increase in fat burning (13Trusted Source).

Unfortunately, the effect is less pronounced in those who are obese.

One study showed that caffeine increased fat burning by as much as 29% in lean people, while the increase was only about 10% in obese individuals (14Trusted Source).

The effect also appears to decrease with age and is greater in younger individuals (15Trusted Source).

For more fat-burning strategies, check out this article on 10 easy ways to boost your metabolism.

Can drinking coffee help promote weight loss?

SUMMARY

Caffeine increases your resting metabolic rate, which means it increases the number of calories you burn at rest.

Coffee and Weight Loss in the Long Term

There is one major caveat: people become tolerant to the effects of caffeine over time (16Trusted Source).

In the short term, caffeine can boost the metabolic rate and increase fat burning, but after a while people become tolerant to the effects and it stops working.

But even if coffee doesn’t make you expend more calories in the long term, there is still a possibility that it blunts appetite and helps you eat less.

In one study, caffeine had an appetite-reducing effect in men, but not in women, making them eat less at a meal following caffeine consumption. However, another study showed no effect for men (17, 18Trusted Source).

Whether coffee or caffeine can help you lose weight in the long term may depend on the individual. At this point, there is no evidence of such long-term effects.

SUMMARY

People may build up a tolerance to the effects of caffeine. For this reason, drinking coffee or other caffeinated beverages may be an ineffective weight-loss strategy in the long term.

The Bottom Line

Even though caffeine can boost your metabolism in the short term, this effect is diminished in long-term coffee drinkers due to tolerance.

If you’re primarily interested in coffee for the sake of fat loss, it may be best to cycle your coffee drinking habits to prevent a buildup of tolerance. Perhaps cycles of two weeks on, two weeks off is best.

How Much Coffee Blocks Fat Burning?: Dr.Berg On Coffee and Weight Loss

Of course, there are plenty of other great reasons to drink coffee, including the fact that coffee is one of the single largest sources of antioxidants in the Western diet.

If you are one of those who work late till night or probably are up till dawn, then we are sure that coffee is an ultimate saviour for you. Whether you like your coffee black or with milk or with any other mixture, there is something incredibly comforting about this beverage that soothes our soul. And not to mention that many of us even find it difficult to get through the day without a warm cup of coffee in the morning. But, despite its ability to make us feel awake and active, did you know that coffee can also help you to lose weight?! Sounds surprising, right? When you drink coffee without any sweetness, the impact is doubled. Black coffee also provides much more than caffeine and a soothing flavour. As per a research done by the Harvard School of Public Health, drinking four cups of coffee daily could reduce body fat by about 4%.

(Also Read: What Is Decaf Coffee? Is It A Good Idea To Replace Regular Coffee With It?)

So, let's find out how exactly does black coffee helps in weight loss.

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Here's How Black Coffee May Help In Weight Loss1. Calories In Black Coffee:According to the United States Department of Agriculture (USDA), one cup of regular black coffee brewed from ground beans contains two calories. A fluid ounce of rich black espresso, on the other hand, contains only one calorie. The number of calories in your coffee is reduced to zero if you use decaffeinated beans.

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2. Black Coffee Facilitates Weight Loss:Black coffee also contains a substance called chlorogenic acid, which has been shown to aid weight loss. The presence of chlorogenic acid in black coffee delays the generation of glucose in the body after supper or dinner. Furthermore, the formation of new fat cells is reduced, resulting in less calories in the body. As per Dr. Simran Saini from Fortis Hospital, "Chlorogenic acid in coffee acts as an antioxidant. It helps in controlling high blood pressure, aids weight loss and maintain blood sugar levels in the body."

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3. Black Coffee May Help To Control Sudden Hunger:Caffeine, a component of coffee, is known to have a variety of impacts on our bodies. Caffeine is a natural stimulant that helps our brain and central nervous system stay active and focused. It also aids in the improvement of our energy levels.4. Fat Burning Capability:Green coffee beans help to increase our body's fat-burning capacity. It causes the body to release more fat-burning enzymes. It also works as a natural cleanser for the liver. It cleanses the liver and eliminates bad cholesterol and superfluous lipids, allowing our metabolism to function more efficiently.5. Sheds Water Weight:Black coffee is also said to be a natural healer. Many people feel heavy due to the extra water weight. According to health experts, black coffee aids in the removal of excess water from the body. This approach helps in weight loss without causing any dangerous side effects. This weight loss, however, might be temporary.

So, now you know how black coffee may help you in losing weight! But make sure you consult your doctor before you add anything new to your diet.

We know that nothing can please a real coffee lover than a cup of hot black coffee with a few drop of lemon or honey in it. There is practically nothing that can substitute coffee. Did you say tea? Ask a real coffee lover and you will get your answer. Some even go to the extent of adding/pairing coffee with a range of foods, drinks and even desserts. There is no denying the fact that consuming coffee judiciously has been tied to promoting good health. Health experts around the world emphasise on the health promoting properties of black coffee when taken regularly, but in moderation, and weight loss is one of them.

According to the United States Department of Agriculture (USDA), one cup of regular black coffee brewed from ground beans contains 2 calories; whereas, 1 fluid ounce of rich black espresso contains only 1 calorie. If you brew your coffee from decaffeinated beans, the calorie count reduces to zero. The extra sweeteners and flavours, like jaggery, sugar, milk, vanilla, soy and chocolate syrup may yield up to 700 calories per serving. 

coffee for skin care

Black coffee when taken regularly, but in moderation, and weight loss is one of them.

Black Coffee For Weight Loss

Black coffee has an element called chlorogenic acid, which is known to speed-up weight loss. If you consume black coffee after supper or dinner, the presence of chlorogenic acid slows down the production of glucose in the body. Moreover, the production of new fat cells is decreased, meaning lesser calories in the body. You may also add nut milk or cream to your black coffee, which will not only enhance the flavour but will give you better results, especially if you are looking to shed those extra kilos. But, if you think that it's only the chlorogenic acid that makes black coffee ideal for weight loss, then you'd be surprised to know that black coffee also boasts various antioxidants, which are also equally responsible for effective weight loss. Additionally, if you pair your regular intake of black coffee with a low-calorie diet, you will have amazing results in just no time.

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Black coffee consists of caffeine that very effectively increases metabolic activity and boosts energy level in our body. Better metabolic activities and high energy levels may lead to suppression of hunger in the body. However, make sure to avoid adding sugar or other sweeteners to make it a low-calorie drink. So, without any guilt and second thoughts, add black coffee to your daily diet and get ready to shed those extra kilos. You may consider adding jaggery, honey or nut milk to enhance the taste of your black coffee.

Additionally, black coffee is a natural healer. There are many people who end up weighing more due to excess water weight. Black coffee helps decrease the extra water content in the body through frequent urination. This method helps to shed those extra pounds without any threatening side effects. However, this weight loss is temporary.

What is the best time to drink black coffee for weight loss?

You may love your black coffee in the morning to help you feel energized and get ready for the day, but how much do you know about it? Do you know how drinking black coffee affects your body and your mind? Are you aware of the benefits of black coffee and its side effects?

Black coffee is simply coffee that is normally brewed without the addition of additives such as sugar, milk, cream, or added flavors. While it has a slightly bitter taste compared to when it is flavored with additives, many people love a strong cup of black coffee. In fact, for some, it is part of their everyday diet.

In this article, we talk about the benefits of drinking black coffee, how it can help you in losing weight, potential side effects, as well as how to make the perfect cup of black coffee.

Table of Contents

Nutrition value of black coffee

Black coffee for weight loss

Benefits

Recipe

Side effects of black coffee

Summary

Frequently Asked Questions(FAQs)

Nutrition Value of Black Coffee

If you are looking for a drink that is low in calories, fats, and carbohydrates, then black coffee is the perfect drink for you. Simply put, drinking coffee only becomes a cause for concern when you drink it regularly with milk, sugar, cream, etc. With these additives, even a single cup of coffee can contain as many calories as an extra-large slice of cake.

Typically, an 8-ounce cup of black coffee contains:

Fat – 0%

Cholesterol – 0%

Sodium – 0%

Carbohydrates – 0%

Sugar – 0%

Potassium – 4%

As you can see for yourself, black coffee does not provide calories, fats, or cholesterol. However, this does not mean that it is “healthy” or “nutritional”. In fact, black coffee has very low nutritional value besides giving you low amounts of potassium. It’s just that it doesn’t add too many calories.

How To Use Black Coffee For Weight Loss

So, in simple terms, black coffee calories content is very low, which makes it an ideal drink for those who are looking for a regular drink that won’t harm their health. If you want to derive more nutrition from your coffee, then you can do so by choosing to go with different types of coffee drinks such as latte, mocha, cappuccino, and others.

Black Coffee for Weight Loss

Many people, even those who drink black coffee regularly, are unaware that the beverage is a great catalyst for losing weight.

If you want to lose weight because of aesthetic or health reasons, or you just don’t feel good in your own body, it is no secret that diet is an important part of any weight loss journey. You must consume foods and beverages that will help you achieve your goal, and black coffee is one of them.

Below, we discuss black coffee benefits for weight loss:

Black coffee contains chlorogenic acid, which helps to slow down glucose production in your body. This means that if you drink black coffee after a meal, then your body will produce less glucose and fat cells.

Black coffee also contains antioxidants, which help in the weight loss process.

Since black coffee is rich in caffeine, it helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger.

As mentioned before, black coffee is a low-calorie drink, and also does not contain fats or cholesterol. This means that you do not put on any weight by drinking black coffee daily.

Many people love to take black coffee a few minutes before they hit the gym. This is because it can boost metabolism greatly, allowing you to reap more benefits from your workout session.

Other black coffee benefits for weight loss include the reduction of water content in the body. As a result of frequent urination, you will reduce excess water in your body, which helps in temporary weight loss.

If you are taking black coffee for weight loss, it is important to note that you should drink it without any additives. This means no sugar, cream, milk, or any other added flavor. With such additives, then all these benefits discussed above are nullified because then your drink will contain calories, fats, and cholesterol. That said, it is a must to follow a proper diet routine to lose weight.weight loss

6 Proven Benefits of Black Coffee

If you love black coffee, you will be happy to learn that the beverage offers plenty of benefits, both for your body and your mind. Let’s discuss these black coffee benefits below:

1. It improves cardiovascular health

Regular intake of black coffee may lead to an increase in your blood pressure, but this effect diminishes with time.

Studies have shown that drinking one to two cups of black coffee every day can reduce your risk of developing various cardiovascular diseases, including stroke. This means that over time, black coffee gives you a stronger heart. Besides, reducing inflammation in the body.

Improving cardiovascular health

2. It improves your memory

Black coffee is known to be great for improving your memory. As we grow older, our cognitive skills get affected, and we are more likely to develop memory-related diseases such as Alzheimer’s, Dementia, and Parkinson’s diseases.

Drinking black coffee regularly can help combat these by keeping your brain fit and healthy. It keeps your nerves active, thus enhancing brain function.

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3. It is good for your liver

One of the most important black coffee benefits is that it boosts liver health.

Your liver is a vital organ in your body that carries out many functions. You must keep it healthy and black coffee is perfect for that. Regular intake of black coffee has been linked with the prevention of liver cancer, fatty liver disease, hepatitis, and alcoholic cirrhosis.

Studies have shown that people who consume four cups of black coffee every day have much lower chances of developing any kind of liver disease. This is because the contents of black coffee can help to lower the level of harmful liver enzymes that are found in the blood.

4. It helps you cleanse your stomach

Coffee is a diuretic beverage, which means that the more you consume, the more often you will urinate.

This means that toxins and bacteria get flushed out from your stomach every time you urinate. This cleanses your stomach and keeps you generally healthy.

5. It may help prevent the risk of developing cancer

Studies have shown that regular consumption of black coffee may be linked with a lower risk of developing certain types of cancer such as liver cancer, breast cancer, colon cancer, and rectal cancer.

Coffee is great for reducing inflammation in your body, which helps to prevent tumor development.

6. It is rich in antioxidants

Many of the health benefits of black coffee are because of its rich antioxidant content.

Strong antioxidants such as Potassium, magnesium, Vitamin B2, B3, and B5, as well as manganese, are found in black coffee.

How to Make Black Coffee?

While there is no one correct way of making black coffee and different people make their black coffee in their own ways, there are steps you can take to ensure that your beverage tastes amazing every time.

There are two ways you can make black coffee – by grinding it on your own, or by using a machine.

If you want a clear black coffee with a truly delicate taste, then grinding it on your own is the best option. Take about three tablespoons of coffee and grind them till they are as fine as sea salt. Boil about 600 grams of water. Add a filter to your dripper, filling it with the ground coffee. Gently tap the surface and pour it over in a cup. Your black coffee will be ready in no time.

Another option is to simply use a coffee machine, which most people do because of how convenient it is.

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Making black coffee

Side Effects of Black Coffee

We have discussed the advantages of black coffee and how it helps in weight loss, but is all that good? Does it not have any side effects? Like everything, excessive intake of black coffee does result in side effects, which are discussed below:

Too much black coffee releases high levels of stress hormones in your body, which only leads to anxiety and stress. It’s easy to feel jittery when you consume too much caffeine.

Excessive coffee intake can seriously mess up your sleeping routine. It is recommended that you avoid coffee a few hours before bedtime if you want to get a good night’s sleep.

Black coffee is rich in caffeine and acid, so excess consumption can lead to acidity in your stomach. You are likely to have cramps and abdominal spasms.

Too much coffee in your system makes it difficult for your body to absorb minerals from your daily diet, such as iron, calcium, and zinc.

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Summary

Black coffee has plenty of health benefits and also aids in weight loss. It can help boost memory, increase metabolism, keep your liver and heart-healthy, and helps in lowering your risk of developing cancer.

However, one should drink it in moderation because, like anything, too much of it can lead to unwanted side effects. These include acidity, increased stress and anxiety, low rate of mineral absorption, and disturbed sleeping routine.

When consumed in moderation, black coffee is a great beverage that does not contain calories, fats, or cholesterol.

Black Coffee – Frequently Asked Questions (FAQs)

Q. How much black coffee should you drink a day?

A. Caffeine, an active ingredient in coffee, is the most commonly consumed psychoactive substance in the world. Coffee’s caffeine content is highly variable, ranging from 50 to over 400 mg per cup. A small home-brewed cup of coffee could provide 50 mg. As a general rule, an average 8-ounce (240-ml) cup of coffee offers around 100 mg of caffeine. Several sources suggest that 400 mg of caffeine per day — the equivalent of 4 cups (945 ml) of coffee a day is safe for most healthy adults.

Q. Can we drink black coffee empty stomach?

A. Caffeine present in coffee may also cause gastrointestinal discomfort by increasing the production of stomach acid (hydrochloric acid). When you are drinking coffee on an empty stomach, this can add more acid in your body. Even decaffeinated coffee can stimulate the production of acid which, on an empty stomach, can be damaging to the lining of the stomach if consumed regularly.

Q. Is Black Coffee Good for Weight Loss?

A: Black coffee has an element called chlorogenic acid, which is known to speed up weight loss. If you consume black coffee after supper or dinner, the presence of chlorogenic acid slows down the production of glucose in the body. Moreover, the production of new fat cells is decreased, meaning fewer calories in the body. Black coffee comprises caffeine that effectively increases metabolic activity and boosts energy levels in our body, promoting weight loss.

How much weight can I lose by drinking black coffee?

Have you noticed your body’s engine seems to run that bit faster after your first coffee of the morning?

How Does Caffeine Promote Fat Loss?

In recent years, many scientists have dismissed the buzz people claim to get from coffee as a placebo effect – we expect to feel energised and alert so our brain convinces us we do.

But now a raft of new research has confirmed that caffeine really can rev you up.

And it’s not just alertness – this month an Australian report suggested two cups of coffee a day could also help encourage weight loss by speeding up your metabolism.

Read on to discover the fat-burning benefits of coffee – then try it for yourself with our diet plan.

Coffee has fat-burning benefits ( Image: E+/Getty Images)

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How it works

Caffeine increases the body’s metabolic rate, so you burn more calories even when you’re at rest.

One to three cups of black coffee could increase your metabolism enough to burn up to 150 calories a day, according to one study by King’s College University in London – and that’s without even changing the rest of your diet.

“Drinking coffee before you exercise has also been shown to improve energy levels during activity,” adds nutritionist Linda Foster.

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“It helps you work harder for longer ­therefore burning more calories overall.”

Sipping a hot beverage after a workout can also be beneficial.

Coffee has been found to increase muscle glycogen (the stored sugar in the body that fuels exercise) by 66% in athletes, enabling them to quickly replenish energy stores used through exercise, according to a study published in the Journal of Applied Physiology.

Either way, coffee crossed with exercise boosts overall calorie burn.

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Coffee may even help prevent new fat forming.

One study published in 2010 in the American Journal of Physiology found phenols, chemical compounds in coffee, not only increased calorie burn, they decreased the body’s production and storage of new fat – helping reduce obesity in the process.

Caffeine increases the body’s metabolic rate - meaning you burn calories even while resting ( Image: PA)

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Getting started

This two-week diet includes two to three cups of coffee per day, as part of a healthy meal plan of around 1,350 calories per day.

By reducing calories, the food plan alone is designed to help you lose weight – and with the added coffee boost it could help you drop up to a dress size in a month.

Research shows it’s best to drink your coffee after rather than with your meal for maximum fat-burning potential.

Have your first coffee just after breakfast and your second mid-morning. If you’re aiming for three, have the third straight after lunch, as any time later can sometimes interfere with sleep.

It takes almost an hour to feel the full effects of caffeine, so you won’t gain any benefit from drinking more than one cup at once.

Choose the best quality coffee possible, ideally freshly ground for optimum results, although instant coffee will still have some metabolism-boosting benefits.

Check our chart below for a guide on selecting shop-bought coffees if you’re out and about.

If you can, always take your coffee black, but if you do need to have milk, stick to a splash of skimmed and no sugar to avoid adding too many extra calories.

Drinking coffee is not just about enjoying a cheery start to the day ( Image: Handout)

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BREAKFASTS

All followed by one coffee

Does Black Coffee Help You Lose Weight?

■ Porridge made with skimmed milk and topped with a handful of berries

■ Mushroom and tomato omelette made with one egg, five sliced mushrooms and one chopped tomato

■ Small pot (90-100g) of Greek yoghurt topped with mixed berries

■ One poached egg on one slice of granary toast

■ Granary toast with peanut or almond butter

MID-MORNING COFFEE & SNACK

An apple makes a good mid-morning snack ( Image: Digital Vision)

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You can choose two snacks per day

■ Two tbsp houmous and carrot sticks

■ Two oatcakes and cottage cheese

■ One handful of almonds

■ One apple

■ One satsuma

■ One small no-added sugar yoghurt pot

LUNCHES

Baked beans on two slices of granary toast with NO butter is a good lunch ( Image: E+ / Getty Images)

All followed by your third and final coffee

■ Half a tin or carton of vegetable soup with a granary roll, one orange

■ Grilled chicken breast, half a sliced avocado, handful of cherry tomatoes with a green salad

■ Tuna (one small can) mixed with a tbsp plain yoghurt, a little balsamic vinegar and half a chopped red pepper in a wholemeal wrap, small banana

■ Baked beans (low sugar) on two slices granary toast, no butter

■ Prawn cocktail – 20g of prawns served with crisp lettuce leaves and balsamic dressing, plus an apple

Black Coffee Can Help you Lose Weight (Here's Why)

DINNERS

■ Roast lamb dinner – made with two slices of lean meat, three potatoes roasted in olive oil or five boiled new potatoes, plus a large portion of mixed green veg and carrots to cover half the plate

■ Grilled steak, no bigger than the palm of your hand, served with mixed Greek salad made using any green leaves, six cherry tomatoes, quarter of thinly sliced red onion, handful black olives and half pack of low-fat feta, crumbled.

Salmon fillet can make a good dinner ( Image: Getty)

■ One salmon fillet, cooked in foil for 18 minutes in the oven with a little soy sauce and lemon juice, and served with steamed spinach and green beans

■ Grilled pork chops served with three large oven-roasted tomatoes and cannellini beans (half a can, drained) drizzled with two tsp olive oil and balsamic vinegar

■ One chicken breast filled with a matchbox-sized piece of mozzarella cheese, wrapped in one slice of Parma ham, then baked for 20 minutes. Serve with steamed broccoli and sweet potato mash (made using one potato)

■ One cod fillet served with six grilled cherry tomatoes and half a sliced courgette, plus two handfuls brown basmati rice

NB: After-dinner coffee should be approached cautiously and taken infrequently as it can interfere with sleep

Be wary of having coffee after dinner or your sleep might be affected ( Image: Moment RM)

The safety bit

There’s no official recommended limit, but it’s generally agreed that up to four coffees a day are safe for most adults.

And although many people find too much coffee can disrupt their sleep, as long as your last one is drunk just after lunch, it shouldn’t affect your shut-eye that night.

Drinking this much coffee may not be right for everyone. If you’re sensitive to caffeine and find drinking it can make you jittery, anxious or affects your heart rate, this probably isn’t the best diet for you.

In any case, always check with your doctor before starting any new diet plan.

Smart cafe coffee picks

In general, go for black, opt for

the smallest serving size or choose skimmed milk to save on calories –and always say no to cream and flavoured syrups.

Good choices are:

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■ A medium Americano with no milk – it’s just eight calories

■ Add skimmed milk: 18 calories

■ Flat white with skimmed milk:

76 calories

■ Medium cappuccino with skimmed milk: 90 calories

■ Medium latte with skimmed milk: 133 calories

There are good coffees - and then there are ones to avoid ( Image: iStockphoto)

Fancy coffees to avoid:

■ A large frozen cappuccino with cream and full-fat milk contains around 400-520 calories — that’s the equivalent of a small meal!

■ A medium latte, made with full-fat milk and flavoured syrup contains around 250 calories – that’s 10% of a women’s recommended energy intake for a day.

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Five more great reasons to drink coffee

There are plenty of other good reasons to drink coffee ( Image: E+)

For years we were told that coffee was bad for us, but more and more research is finding the opposite to be

true. Here are some of the popular drink’s benefits:

1 It may help you to live longer

A major study by Imperial College London found drinking three cups of coffee a day cuts the risk of dying from a host of causes, including heart disease and stroke, by an astonishing 18%.

2 It can boost memory

When a group of volunteers received a dose of 100mg of caffeine, about the same as contained in one cup of coffee, Austrian researchers found a surge in the volunteers’ brain activity (measured by a brain scanner) as they performed a memory task.

3 It may reduce your dementia risk

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Regular coffee consumption may help prevent the cognitive decline associated with Alzheimer’s disease and other types of dementia. In one promising Finnish study, researchers found that drinking three to five cups of coffee daily in middle age was associated with a 65% decreased risk of Alzheimer’s in later life.

4 It’s good for your heart too

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A landmark Dutch study, which analysed data from more than 37,000 people, found that moderate coffee drinkers (who consumed between two to four cups daily) had a 20% lower risk of heart disease, compared to light coffee drinkers and non-drinkers.

5 It could cut your risk of diabetes

Several studies have found links between lower rates of this condition and drinking coffee regularly. One bit of research found your risk of developing diabetes dropped by 7% for every daily cup of coffee drunk.

Is Black coffee is good for weight loss?

Coffee is the most popular morning beverage consumed around the world. In fact, the global population consumes over 160 million bags of coffee in a year. 

Though the drink is most popular for boosting energy, it can also be healthy and help with your 

weight loss

 goals. 

"Coffee, when consumed in moderation and without too many added sweeteners, can help with weight loss and be beneficial to your overall health," says Ashley Shaw, RD, a registered dietitian at Preg Appetit. 

Here's what you should know about coffee and weight loss, and how much you should drink to lose weight. 

Yes, coffee can help with weight loss

Coffee contains nutrients such as niacin, potassium, magnesium, and antioxidants — which can improve digestive health, support muscle function, and lead to better heart health. It also contains caffeine, which boosts metabolism, improves energy, and can promote weight loss. 

Here are some health and weight loss-related benefits of this energy-boosting drink:

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Black coffee is a low-calorie beverage. Weight loss is associated with a calorie deficit, which is when you consume fewer calories than you burn. A popular way to help achieve a calorie deficit is to consume fewer calories than your usual caloric intake. 

Black coffee is an ideal beverage to drink for weight loss as it contains less than 5 calories per serving (one 8-0z cup). However, it's only low-calorie if you drink it black. 

"While black coffee is low-calorie, it can quickly become high in calories, sugar, and fats when different milks and sugars are added to it," Shaw says. 

Caffeine boosts metabolism. Metabolism is the process in which the body breaks down nutrients and utilizes foods' calories throughout the day. Caffeine, a stimulant found in coffee, is one of few substances that may increase your basal metabolic rate (BMR), also known as the rate at which you burn calories while resting. 

A small 2018 study found that participants who drank various measures of coffee over the course of two months had greater metabolites, a product of metabolism. A higher or faster metabolism will allow you to burn more calories at rest or during physical activity, which may help lead to weight loss. 

"There is a growing body of research on how coffee consumption is positively associated with BMR, however it's important to keep in mind that we metabolize foods and beverages at different rates. Coffee may increase one person's metabolic rate but not another," Shaw says.

Caffeine may decrease feelings of hunger. Appetite is influenced by a variety of factors, including the type of food you eat, physical activity levels, and hormones. While there is not sufficient research to determine a cause-effect relationship for caffeine reducing appetite, studies have shown that it may reduce levels of ghrelin, the hormone that makes you feel hungry. 

A small 2014 study found that participants increased feelings of fullness and reduced their food intake just within four weeks of drinking coffee daily based on their ghrelin levels. 

"Caffeine also stimulates the satiety hormone peptide YY (PYY). More PYY means you will feel satiated and less hungry," Shaw says. 

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Coffee can also be unhealthy and lead to weight gain 

Coffee has many benefits that promote weight loss, but there are potential drawbacks, Shaw says. Here are some of the downsides of coffee to be mindful when incorporating it in your diet: 

Some coffee drinks contain lots of calories and sugar. When drinking coffee for weight loss, it's best to avoid adding calories to your drink. It may be tempting to add milk or sugar into your coffee, but these can quickly add calories to your drink, Shaw says. 

Many popular coffee drinks are already high in calories, including Starbucks' very own Mocha Frappuccino® and Caramel Macchiato which contain 370 and 250 calories, respectively. Consuming more calories than your normal intake prevents you from achieving a calorie deficit for weight loss and instead leads to weight gain, Shaw says.

Caffeine can reduce sleep. Poor sleep is often linked to increased appetite and hunger, specifically for high-calorie foods. Studies have attributed lack of sleep to an increase of ghrelin, the hormone that regulates feelings of hunger, which can result in greater calorie consumption and weight gain. 

"The caffeine found in coffee blocks adenosine receptors that bring on drowsiness, causing you to feel more awake. I suggest cutting off your caffeine at least six to seven hours before bedtime for quality sleep and hormone regulation," Shaw says. 

How to drink coffee for weight loss

To receive the health benefits of coffee and achieve weight loss, Shaw recommends drinking no more than four 8-oz cups of coffee a day, which equates to 400mg of caffeine. 

"Four cups of coffee a day allows the benefits of feeling more awake and better fat metabolism while not being too much to impact sleep and hunger," Shaw says. Drinking a cup every couple of hours would be reasonable to feel the lasting effects in each interval, she says. 

However, if you like strong coffee, drink fewer cups accordingly to get no more than 400mg of caffeine per day. "Coffee that is identified as 'strong' is higher in caffeine content because there is a greater concentration of coffee per serving of water," Shaw says. 

Black coffee is best for weight loss as it does not contain added sugars or fats that can contribute to weight gain, Shaw says. However, if you like your coffee sweet, here are some low-calorie alternative sweeteners to use: 

Black coffee challenge for 30 DAYS | Dhruvi Shah

Fruit-based sweeteners like erythritol or monk fruit extract

Plant-based sweeteners like stevia and yacon syrup

Sugar alcohols like xylitol and maltitol 

If you are new to drinking black coffee, it may be helpful to reduce your pumps of sweetener until you get used to the bitter taste. If you have a sensitive stomach, it's best to eat food alongside your coffee as this acidic drink may cause gastric distress, says Shaw. Too much stress on your digestive system can cause weight gain, she says.

Insider's takeaway

Overall, coffee is an energy-boosting beverage with numerous health benefits. The few calories and caffeine content in the drink can help with weight loss. 

However, it is important to be mindful of what and how much you drink. Consume coffee beverages that are low in calories by minimizing added sugars and fat content in your drink. Make sure you are having no more than 400mg of caffeine a day — and avoid it several hours before bedtime. 

Coffee impacts everyone differently. The effect it has on you may not be the effect it has on someone else. To determine the healthiest weight loss plan for your needs, consult your healthcare provider. 

 Caffeine alone won't help you slim down. It may slightly boost weight-loss efforts or help prevent weight gain, but there's no solid evidence that caffeine consumption leads to noticeable weight loss.

Caffeine is found in many beverages, including coffee, tea, energy drinks and colas, and in products containing cocoa or chocolate. It's also found in medications and dietary supplements, including supplements aimed at weight loss.

Although research about the connection between caffeine and weight isn't definitive, there are a few theories about how caffeine might affect weight, including:

Is Black Coffee Good for Weight Loss?

Appetite suppression. Caffeine may reduce feelings of hunger and your desire to eat for a brief time.

Calorie burning. Caffeine appears to increase energy use even when you're at rest. It stimulates thermogenesis — one way your body generates heat and energy from digesting food.

Some studies looking at caffeine and weight were poor quality or done in animals, making the results questionable or hard to generalize to humans. Some studies found that decaffeinated coffee may contribute to modest weight loss, suggesting that substances or factors besides caffeine may play a role in weight loss.

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The bottom line: Be cautious about using caffeine products to help with weight loss. When used in moderation (400 milligrams or less) by healthy adults, caffeine is generally safe. But too much caffeine might cause nervousness, insomnia, nausea, increased blood pressure and other problems.

Also keep in mind that some caffeinated beverages, such as specialty coffees or teas, are high in calories and fat. Just adding milk and sugar to coffee or tea could set back your weight loss efforts, especially if you drink multiple cups a day. Instead of losing weight, you might actually gain weight if you drink too many of these higher calorie drinks.