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 Does Coffee Help You Lose Weight?

After drinking coffee in the morning, most people feel more alert, and others may notice that coffee also reduces their hunger. While many people are increasingly claiming on social media that coffee is their favorite weight-loss drink, studies are only beginning to reveal how caffeine and other compounds in coffee affect body weight.

 

Coffee Flaw

In her report published by Scientific American magazine, author Laurie Yumchagian said that many diet trends and recipes classified as the "coffee flaw" have spread since the beginning of this year, sparking a renewed interest in drinking coffee (or caffeine in general) for weight loss.

 

These sources claim that adding homemade spices or commercial supplements to a cup of coffee or even sipping the mixture within 7 seconds of feeling hungry can enhance your weight loss effect. Experts are still confused about this: Does coffee, especially caffeine, contribute to weight loss in the first place? How long do the weight loss effects last?

 

The author explained that rumor has it that coffee and other caffeine-based products are a quick and easy solution to weight loss. Part of the reason has to do with coffee’s ability to stimulate the digestive system, as the caffeine in coffee can increase the muscle contractions in the colon that stimulate bowel movements. This means that the digestive system gets rid of its contents a little faster than usual. Caffeine is also a diuretic, meaning that it increases urine output, and urinating more often leads to water weight loss.

 

These combined effects on digestion and water weight occur quickly after drinking coffee, but they are short-lived and do not result in permanent weight loss. However, drinking coffee over long periods seems to produce different effects.

 

The study

According to the author, drinking coffee regularly does not lead to significant weight loss, but it can prevent even slight weight gain. The average person typically gains weight as they age—about a pound a year in middle age—but heavy coffee drinkers appear to experience less age-related weight gain.

 

A 2023 study tracked the coffee habits of over 150,000 participants and found that drinking unsweetened coffee was associated with a slight reduction in weight gain over 4 years after adjusting for other lifestyle variables. With each additional cup, coffee drinkers gained about a quarter pound less than their peers. However, most people probably won’t feel such a slight difference in weight. Other studies have reported similar results.

 

The author reported that coffee was also associated with a slight loss of body fat. In one study, people who drank 4 cups of instant coffee per day had 4% less body fat and also lost a small portion of their total weight after about 6 months. This is compared to another group who drank a placebo drink that looked and tasted like coffee and maintained the same diet and exercise habits.

 

Does caffeine help reduce weight gain?

The author said that caffeine, which is the main biologically active compound in coffee, appears to be one of the main factors in reducing weight gain. This compound is known to stimulate diet-induced thermogenesis, which is the energy used to digest, absorb, and store nutrients in food. On average, people spend about 10% of their total energy expenditure on processing food.

 

Studies have shown that caffeine can increase this amount by increasing a person's metabolic rate. A higher metabolic rate causes the body to use more energy at rest. Digestion speeds up, forcing the organs in the intestines to use slightly more energy and burn more calories. However, this increase in energy is usually minimal; coffee drinkers can burn between 80 and 150 extra calories per day, according to one short-term study.

 

The author noted that caffeine may also stimulate the sympathetic nervous system, which regulates the body's fight-or-flight response. It blocks receptors that bind to adenosine, a neurotransmitter that induces drowsiness and promotes relaxation. Caffeine then stimulates physiological responses from the sympathetic nervous system, such as increased heart rate and alertness. This, in turn, burns a few more calories, says Marilyn Cornelis, MD, assistant professor of preventive medicine at Northwestern University.

 

The author pointed out that caffeine can also increase fat oxidation—the process of breaking down stored fat in tissues for energy—which could explain why coffee consumption is linked to decreased body fat.

 

In addition to caffeine, coffee is also high in polyphenols—a type of antioxidant—that can affect weight. Chlorogenic acid, a polyphenol that gives coffee its distinctive bitter taste and strong aroma, has been shown to help keep blood sugar levels stable.

 

Since food cravings can be linked to fluctuations in blood sugar, stabilizing blood sugar levels may help regulate appetite, Cornelis says. The bitter taste itself may also play a role, as there is evidence that the gut detects bitter compounds and modulates appetite hormones to reduce food intake.

 

Coffee and appetite hormones

The author said scientists are only just beginning to understand how chlorogenic acid may enhance coffee’s effect on hormones that control appetite and hunger. A small study of 126 overweight people found that coffee had a regulating effect on satiety hormones, with people eating slightly smaller amounts of food and feeling fuller after consuming the beverage.

 

After drinking coffee, participants had higher levels of serotonin, a brain chemical that can, among other things, suppress appetite, and lower levels of ghrelin, a hunger-stimulating hormone. These effects were stronger in those who drank the coffee blend with more chlorogenic acid. Evidence suggests that coffee can affect appetite and hunger, but its effects can vary widely from person to person.

 

Drinking coffee to suppress an immediate hunger spike may therefore not be a realistic expectation. Scientists are also trying to understand whether additives, such as cinnamon and cayenne pepper, contribute significantly to coffee's mild weight-loss effects, but they say these ingredients are harmless when added.

 

The author says that the overall health effects of coffee appear to be beneficial, but when consumed in moderation, research has consistently linked long-term coffee consumption to a lower risk of type 2 diabetes and heart disease, improved cognitive function, and even a reduced risk of type 2 diabetes and a lower mortality rate. But increasing your coffee intake just to get these effects isn't for everyone.

 

In conclusion, the author quoted Rob Van Dam, professor of exercise science and nutrition at George Washington University, who said, “It’s not like it’s better to increase your coffee intake,” adding that drinking more than 400 milligrams of caffeine per day can cause difficulty in... sleep, increased stress, and some anxiety. For example, a single shot of espresso typically contains about 60 milligrams of caffeine, although popular coffee drinks can contain much more, depending on their size and roast.