Black Coffee for Weight Loss: Truth or Just a Myth?

Black coffee with black background

There is nothing that can substitute black coffee for coffee lovers. If you are conscious about your health and also love your morning coffee so much that you cannot think of starting your day without it, then this article is for you. You will be surprised to know the effects of black coffee on your mind and body.

Many health experts emphasize the health-promoting of properties, and weight loss is one of them.

What is Black Coffee?

Black coffee is normally brewed without any additives, such as milk, sugar, cream, or any other flavors. Although it tastes bitter when brewed without any additives, many people prefer drinking a cup of strong black coffee to feel energized throughout the day.

Nutrition Value of Black Coffee

A cup of black coffee (8oz.) contains 4% potassium, 0% carbohydrates, 0% sugar, 0% fat, 0% cholesterol, and 0% sodium.

Several biologically active substances present in coffee beans also find their way into the brewed drink. And some of them that can affect your metabolism are:

  • Caffeine

Caffeine is the main stimulant in coffee, which stimulates our central nervous system.

Theobromine is the main stimulant present in cocoa. It is also found in coffee, but in smaller amounts.

Theophylline is another stimulant that is found in both cocoa and coffee. It is used to treat asthma.

This is one of the main biologically active compounds found in coffee. It may help in slowing down the absorption of carbohydrates.

Black Coffee for Weight Loss

A female measuring her abdomen

Drinking plain black coffee is one of the best options to lose weight as it is calorie-free. But if you also tend to add cream and sugar in it, then it can pack on the pounds. According to USDA, a single cup of coffee with two teaspoons of sugar has about 72 calories. On average, an American drinks three cups of coffee a day – adding it all up makes an extra 216 calories.

If you switch to plain black coffee from this fat-laden coffee, you will save more than 78,000 calories a year, which is equivalent to over 22 pounds of fat.

According to a study published by the International Journey of Epidemiology in which dietary habits of more than 93,000 people were studied, it was observed that people who consumed more coffee had a lower risk of obesity as well as type 2 diabetes.

In one animal study, researchers gave black coffee and a high-fat diet to mice. The study observed that they gained weight slowly as compared to those who didn’t drink coffee.

Although observational research and animal studies are not bulletproof evidence that coffee will help you lose weight, they certainly offer weight-loss benefits.

Following are some ways that black coffee can help you lose weight:

Caffeine May Boost Metabolism

a girl holding a mug of black coffee

Caffeine found in coffee, tea, and soda is a natural stimulant. One cup of brewed black coffee offers about 95mg of caffeine, but this amount can vary depending on the type of beans, roasting style, and preparation.

Caffeine may help in improving metabolism – a process of converting food into energy. This is the major reason why several weight loss supplements have caffeine as a main ingredient.

According to a study, one dose of 4.5 milligrams per pound of bodyweight has proved to increase metabolism by up to 13%. Moreover, some research also shows that regular intake of caffeine may also improve body weight maintenance and weight loss.

One more study showed that people who consumed more coffee and caffeine were successful at maintaining their ideal weight over time.

Caffeine May Reduce Your Appetite

measuring food with vernier caliper

Another way to lose weight is to reduce your appetite, and coffee can help with it as well. Caffeine in coffee can help reduce appetite. Various factors control Appetite, including the nutrient composition of meals, activity levels, and hormones. Moreover, drinking caffeinated coffee may reduce levels of the hunger hormone, ghrelin.

On the other hand, caffeine has little to no effect on satiety (source). Therefore, researchers need to dig a bit deeper into this department.

Coffee is Low in Calories

black coffee on heart-shaped beans

The biggest aspect that makes coffee help you lose weight is it being almost calorie-free. When losing weight, you have to create a calorie deficit. There are two ways to achieve this: 1) you can increase your physical activity, 2) you can consume fewer calories. Either way, you can reduce your weight.

A pretty easy way to reduce calorie intake is to opt for beverages and foods that are low in calories, and black coffee is the best option! For instance, replacing your fat-laden cup of sugar-sweetened beverage with water may lead to over 4 pounds of weight loss in only six months.

Coffee Reduces the Water Content

Some people weigh more because of excess water content in their body or fat. The best thing about black coffee is that drinking it can help reduce high water content due to frequent urination. Due to this, high water content in your body will be cut down without any side effects.

Black coffee possesses a diuretic effect that boosts urination and decreases water content. However, this weight loss is temporary.

Other Health Benefits of Coffee

  • Improves your memory
  • Good for your liver
  • Helps you cleanse your stomach
  • Rich in antioxidants
  • Improves performance during a workout
  • Decreases diabetes risk
  • Reduces the risk of cancer
  • Reduces stress and depression

Side Effects of Black Coffee

  • Heavy consumption of black coffee releases high levels of stress hormones in your body that may lead to anxiety and stress.
  • Too much coffee can make it difficult for your body to absorb minerals (zinc, calcium, iron) from your diet.
  • Excess consumption of coffee can mess up your sleeping routine. Therefore, you should avoid coffee a few hours before bedtime.
  • Excess consumption of coffee can also lead to acidity in your stomach because it contains caffeine and acid.