• Weight Management

Is Black Coffee Good for Weight Loss? Everything You Need to Know

Medically reviewed and edited by Kimberli Hastings, CNP

If you’re looking for ways to shed those extra pounds, you’ve probably heard that drinking black coffee can help.

While there is scientific evidence that proves those who consume black coffee may lose weight, it will not help you slim down overnight. But it may complement your weight-loss efforts if you eat a balanced diet and exercise regularly.

It’s important to understand the impact that consuming black coffee has on the body and what you should be cautious of before you add this beverage to your weight loss plan.

In this article, we will explain how black coffee may help some people shed pounds, and also discuss its additional health benefits.

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Understanding Black Coffee Benefits for Weight Loss

There is plenty of evidence that supports that black coffee consumption may help some people lose weight.

Perhaps one of the main properties of black coffee that aids weight is that it contains something called chlorogenic acid.

Chlorogenic acid slows down how much glucose is released into the body after eating. And lowered blood glucose levels are tied to weight loss.

Chlorogenic acid may also help to control high blood pressure, which could lead to reduced body fat.

Aside from chlorogenic acid, there are several other ways that consuming black coffee may assist in weight loss.

Black coffee is a no-calorie drink

Consuming fewer calories is an important part of any weight loss plan. As black coffee doesn’t have any additives such as sugar, milk, or cream, it is a virtually calorie-free drink.

Coffee drinks, like iced mochas, are packed with calories and may even result in weight gain if consumed in excess.

However, black coffee on its own is a low-calorie beverage that can be a good alternative to your daily latté.

Here is the nutritional profile for an eight-ounce cup of black coffee:

As you can see, black coffee doesn’t contain calories, fat, or cholesterol, making it a good choice if you’re trying to cut back on calories and lose weight.

However, it’s worth noting that black coffee has very low nutritional value, meaning it doesn’t provide your body with any of the nutrients it needs to remain healthy.

Caffeine’s impact on the metabolism

The caffeine found in coffee is a natural stimulant, which means it can help to boost your metabolism.

Research shows that an increase in metabolic activity may have fat-burning benefits.

Plus, the potassium and magnesium found in coffee may increase the body’s metabolic rate — which is the speed at which your body burns calories at rest.

One study found that people who drank coffee over a period of two months experienced a faster metabolic rate, helping them burn more calories throughout the day.

Enhancing the body’s fat-burning capability

Coffee can prompt the body to release more fat-burning enzymes into your system, which can also help you lose weight.

Caffeine is said to stimulate the body’s natural fat-burning processes, leading to increased oxidation of fat cells and potential weight loss.

Appetite suppression

It is widely believed that the caffeine content in black coffee may help to decrease feelings of hunger, which can lead to a lower food intake, potentially resulting in weight loss. Many believe it can also curb your cravings for high-calorie foods.

While there isn’t sufficient evidence to support this, some research suggests that caffeine may reduce levels of a hormone called ghrelin, which is known for causing hunger.

One study found that participants who drank coffee daily experienced increased feelings of fullness, resulting in a lower food intake.

Boosted energy levels and physical activity

As the caffeine present in black coffee usually provides an energy boost for those who drink it, it could lead to increased physical activity.

An increase in physical activity can lead to more calories being burned throughout the day.

The benefits of antioxidants

Black coffee is rich in a number of powerful antioxidants, which are compounds that our bodies need to protect against disease and cellular damage.

The antioxidant content in black coffee may also help some people lose weight.

Some of the natural antioxidants found in black coffee include:

• Potassium

• Magnesium

• Vitamins B2, B3, and B5

• Manganese

The Other Health Benefits of Black Coffee

Aside from weight loss, black coffee has many benefits when it comes to your health and well-being.

Elevated mood and productivity

As caffeine stimulates the nervous system, it can help to promote the release of neurotransmitters such as dopamine and serotonin, which can naturally boost your mood.

An improved mood has been linked with increased productivity and enhanced cognitive abilities.

Increased memory function

It is believed that black coffee may be able to reduce the risk of memory problems. This is because black coffee is known for improving memory function and cognitive skills by keeping the nerves in the brain active.

Better liver health

There is scientific evidence that suggests that the regular intake of black coffee can lower the level of enzymes in the blood that are potentially harmful to the liver.

This can help to prevent problems like liver cancer, hepatitis, and fatty liver.

A happier stomach

Caffeine is a natural diuretic, which means it increases how much and how often you urinate.

Frequent urination may help to flush out your digestive system — including your stomach — ridding the body of toxins and bacteria.

Improved insulin sensitivity

Caffeine naturally contains compounds called polyphenols, which help to reduce the amount of insulin in the blood.

This means that the body can utilize glucose more effectively and can regulate blood sugar levels efficiently. Regulated blood sugar levels can help reduce cravings for high-calorie foods, such as sugary snacks.

Lowered risk of gout

Caffeine prevents the buildup of uric acid in the body. Lower insulin levels can improve how the body eliminates uric acid, which is known for triggering gout in some individuals.

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The Risks of Consuming Black Coffee

There are some factors to consider if you’re thinking about including black coffee in your diet for weight loss reasons.

Caffeine sensitivity

Some individuals have something called caffeine sensitivity, which means they may experience adverse effects when drinking too much coffee.

These effects may include feeling jittery, restless, and not being able to sleep.

If you drink too much caffeine close to bedtime, you might experience a disturbed sleeping routine or even insomnia.

It’s best to stop drinking caffeine at least six hours before bedtime.

Acid reflux and digestive issues

Black coffee can cause acid reflux in some people and may result in digestive discomfort. If you typically struggle with acid reflux issues or if you have a sensitive stomach, it’s best to take caution when drinking black coffee.

Dependency and tolerance

Some people may become dependent on the caffeine found in black coffee, especially when consumed excessively.

Frequently drinking excessive amounts of black coffee may also increase your tolerance to its effects, meaning you’ll need to consume more if you want to experience its benefits, which could be dangerous.

Hydration issues

As mentioned above, coffee is a natural diuretic, which means it will make you urinate more. This can lead to dehydration if you aren’t drinking enough water alongside consuming coffee.

It’s also important to remember that drinking coffee is not a substitute for consuming water.

Hydration is an important part of weight loss, so ensure you are drinking at least eight glasses of water per day.

How to Reap the Rewards of Black Coffee for Weight Loss

There are a few things you may want to keep in mind if you’re consuming black coffee for weight loss purposes:

• Drink it in moderation: Like anything you consume to lose weight, you should drink black coffee in moderation, especially if you want to avoid any adverse reactions.

• Follow a balanced diet: Black coffee alone isn't going to help you lose weight. Your weight loss efforts should include eating a balanced diet and getting regular exercise if you want to reduce body fat.

• Avoid sugar: To experience all the benefits outlined above, it's important not to include sugar or other additives in your coffee.

• Be mindful: Not everyone handles caffeine the same way. If you’re increasing the amount of coffee you typically drink in order to boost your weight loss efforts, be mindful of how much you consume. Drinking two cups per day is generally recommended.

Where Can I Learn More about Black Coffee for Weight Loss?

Through LifeMD, you can consult a board-certified physician or nurse practitioner to discuss your weight loss concerns or struggles. Licensed clinicians can provide advice and guidance on how you can slim down and reach your goal weight and can also tell you more about the online weight management program offered through LifeMD.

Kimberli Hastings, CNP

Kimberli is a Family Nurse Practitioner, practicing in the areas of Family Medicine and Mental Health since 2019. She has worked in nursing homes, dialysis centers, and clinics. Kimberli’s goal as a healthcare provider is to improve her patients' lives.

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