Is waking up in the morning often times a struggle? What if I told you there is a perfect cup of coffee to enhance your morning experience and the best part is, it has a secret ingredient that helps boost metabolism and could aid in weight loss!
Introduction
Coffee, a beloved beverage for many, has garnered attention not only for its energizing effects but also for its potential role in weight management. While the simple act of drinking coffee might offer some benefits, exploring specific recipes and understanding the science behind them can provide a more comprehensive approach to leveraging coffee for weight loss.
The Basics of Coffee and Weight Loss
Coffee's Natural Appetite Suppression
If you love coffee, you might have heard that it can suppress appetite. Coffee contains caffeine, which studies show can increase metabolic function temporarily. The idea is that coffee can naturally suppress appetite, and when it is combined with certain ingredients, the fat-burning powers of coffee are boosted.
Coffee and Metabolism
Caffeinated coffee, in particular, may increase the calories and fat you burn, making it easier to lose weight. A 2024 review of research notes that coffee stimulates metabolism by between 5% and 20% for at least 3 hours. While half of the increase in metabolic rate results from caffeine and derivatives, the other half’s source is still unclear to researchers.
The Role of Antioxidants
Coffee is rich in caffeine and antioxidants called polyphenols, which have several health benefits, including decreased inflammation and free radical damage. Antioxidants help target oxidative stress, a cause of cellular damage, in the body. Coffee provides antioxidants and might give your metabolism a slight nudge.
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Debunking the "Coffee Loophole"
There are two different versions of the “coffee loophole.” One version claims combining coffee with spices and/or supplements will accelerate weight loss. This trend typically involves mixing ingredients like lemon, honey, cinnamon, and sometimes even a sprinkle of cayenne pepper into your coffee. Supporters of the coffee loophole suggest that these additions work alongside caffeine to support weight loss efforts. While these ingredients have some health benefits on their own, there’s little scientific evidence to support the effectiveness of this specific combination for weight loss.
The 7-second coffee loophole says that you should consume a cup of black coffee within-you guessed it-seven seconds of feeling hungry. As with the original coffee loophole, there isn’t much evidence to support the effectiveness of this strategy. Even if you’re trying to lose weight, we never recommend ignoring your hunger cues. It’s about making healthy choices to satisfy your hunger.
Recipes for Weight Loss Coffee
Bulletproof Coffee
Is waking up in the morning often times a struggle? What if I told you there is a perfect cup of coffee to enhance your morning experience and the best part is, it has a secret ingredient that helps boost metabolism and could aid in weight loss! Keep in mind it is a high-calorie coffee drink that is intended to replace breakfast.
Ingredients
- Coffee
- 1-2 tablespoons of MTC oil (Medium-Chain Triglyceride Oil)
- 1-2 tablespoons Kerrygold Irish butter
Preparation
Blender is an important component when it comes to making bulletproof coffee. Go ahead, try to mix it up with a fork, you’ll be sitting there for 20 minutes and having terrible results. The oil from the MTC Oil and Butter doesn’t mix with water unless you give it some help. Bulletproof coffee could have anywhere from 200-400 calories, so keep that in mind if you drink this in addition to eating breakfast. It could lead to weight gain, so consider using it as a replacement for breakfast or have it as a midmorning snack.
Benefits
- Sustained Energy: When butter is added to your bulletproof coffee this causes it to digest more slowly making the stimulant effects of coffee to last longer so that you stay energized throughout the day and won’t have the caffeine crash effects that could come from drinking plain coffee.
- Improved Gut Health: The MCT oil in Bulletproof coffee has been shown to improve digestive health in two main ways: it 1) prevents increased intestinal permeability, also known as leaky gut syndrome, and 2) improves your gut microbiome. If your gut lining becomes too “leaky” or permeable, it can allow food particles and bacteria from your stomach to escape into your bloodstream. These leakages cause inflammation throughout the body and may contribute to the development of certain diseases, such as type 1 diabetes. MCT oil also supports your digestive health by helping your gut maintain a healthy balance of bacteria.
- MCT Oil Benefits: MTC oil (Medium-Chain Triglyceride Oil) are fatty acids that naturally occur in coconut oil. This has numerous health benefits such as suppressing hunger, aiding in weight loss, and improving gut health.
- Kerrygold Irish Butter: Kerrygold Irish butter (THE SECRET INGREDIENT) is a natural butter that comes from grass-fed cows that doesn't have any artificial additives, only 100% natural ingredients. What makes Kerrygold Irish butter so good? Two-thirds of the land in Ireland is used for agriculture and 80% of it is used for farmland that is used to grow green grass. Ireland also has a significant amount of rainfall that allows the soil to naturally irrigate and is free from water stress. With the amount of farmland that Ireland has to offer, cows have plenty of green grass to roam and absorb the great amount of nutrients found in the grass. Ireland has a national sustainable Dairy Assurance Scheme. Every 18 months every Irish farm is independently audited. By doing this, it ensures that the farms stay at the cutting edge of sustainability practices, which in return produced the best butter.
- Weight Loss Aid: As you can see, research has shown that bulletproof coffee has significant health benefits and isn’t just an overhyped trend. Bulletproof coffee not only gives you energy but also supports your digestive health, helps you manage your blood sugar, and aids in weight loss.
Cinnamon and Coconut Oil Coffee
Adding cinnamon to your morning cup can help reduce hyperglycemia, increase fat burning, and decrease inflammation. Coconut oil contains a high ratio of medium chain fatty acids or MCTs for short. MCTs are digested and then shuttled directly to the liver, where they promote the burning of other fat cells, as well as contribute to the overall thermogenic effect of food.
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Ingredients
- Coffee
- Cinnamon
- Coconut oil
Preparation
In a large mug with your coffee (or tea), stir in coconut oil and cinnamon. While stirring, sprinkle in collagen powder and keep stirring until fully dissolved. *You can substitute pure MCT oil for coconut oil for maximum benefit. If this is the case, adjust the amount to the serving recommended on the MCT product itself.
Benefits
- Reduce Inflammation and Balance Blood Sugar Levels: Cinnamon and coconut oil in your coffee or tea help reduce inflammation and balance blood sugar levels.
- Increase Fat Metabolism: In one recent study, when researchers added cinnamaldehyde-the phytonutrient responsible for cinnamon’s spicy taste and smell-to human fat cells (called adipocytes), the fat cells began making genes and enzymes to increase fat metabolism. An increase in fat metabolism means your cells will burn instead of store extra fat.
Mannooligosaccharides (MOS) Coffee
Mannooligosaccharides (MOS), extracted from coffee, have been shown to promote a decrease in body fat when consumed as part of free-living, weight-maintaining diets.
Ingredients
- Coffee
- Mannooligosaccharides (MOS)
Study Insights
Men consuming the MOS beverage had greater loss of body weight than men consuming the Placebo beverage. Men consuming the MOS beverage also had reductions in total body volume, total, subcutaneous, and visceral adipose tissue that were greater than changes observed in those consuming the Placebo beverage. In women, changes in body weight and adipose tissue compartments were not different between groups. Adding coffee-derived MOS to a weight-loss diet enhanced both weight and adipose tissue losses in men, suggesting a potential functional use of MOS for weight management and improvement in adipose tissue distribution.
The Coffee Diet
The coffee diet encourages you to drink at least 3 cups (720 ml) daily while restricting calorie intake. Though it may result in short-term weight loss, it may not be a sustainable diet in the long term. The coffee diet involves drinking a minimum of 3 cups (720 ml) of light-roast coffee per day. Light roasts tend to be richer in polyphenol antioxidants than darker roasts.
How it Works
On the diet, you can have as much coffee as you want, caffeinated or decaffeinated, as long as you reach your 3-cup (720-ml) minimum. However, you should avoid using sugar or cream. He also recommends replacing one meal daily with a homemade, high fiber, green smoothie. Suggested smoothie recipes are featured in the book. Your other meals and snacks should be low in calories and fat and rich in fiber from whole grains, fruits, and vegetables. The author also encourages readers to avoid highly processed foods, such as frozen meals and refined snack foods, in favor of whole foods. In the book, Dr. Arnot’s sample meal plans contain about 1,500 calories per day, which is likely much fewer calories than a typical person consumes.
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Potential Benefits
- Decreasing Appetite: Coffee can suppress your appetite, helping you decrease your daily calorie intake.
- Reducing Fat Storage: Coffee may help reduce fat stores. This may suppress the accumulation of body fat.
- Increasing Metabolism: Caffeinated coffee, in particular, may increase the calories and fat you burn, making it easier to lose weight.
Downsides
- Excessive Caffeine: Although drinking excessive amounts of caffeinated coffee can be harmful, caffeine intake of up to 400 mg daily, or about 4 cups (960 ml) of coffee, is generally considered safe for healthy adults. However, if you are pregnant or have underlying health conditions, it’s best to talk with a doctor about how much caffeine is safe for you.
- Weight Regain is Likely: Diet plans that drastically reduce calorie intake often result in weight regain due to the changes your body undergoes when you restrict calories. The coffee diet recommends 1,500 calories daily, regardless of sex or body size. This may be too restrictive for some people. Calorie targets for weight loss should be individualized, based on your sex, weight, and activity level.
- Not Safe Long-Term: According to testimonials, people typically follow the coffee diet for two to seven weeks. It may be unsafe over the long term for several reasons. Drinking large amounts of caffeinated coffee could lead to excessive caffeine intake, which may cause several side effects, including insomnia and depression. The coffee diet may also be too low in calories for some people, making it difficult to maintain weight loss over the long term.
Timing Your Coffee Intake
While the timing of your coffee intake won’t magically melt away pounds, it can play a role in supporting your overall health and weight management goals.
- Morning Boost: Drinking coffee in the morning, especially about an hour after waking up.
- Pre-Workout Nudge: Studies suggest sipping coffee about 30-60 minutes before exercise can increase endurance and performance.
- Midday Focus: If you find yourself experiencing a slump in the early afternoon, a cup of coffee may help some people improve focus and productivity. However, be mindful of the time, as drinking coffee too late in the day can interfere with your sleep, which is important for weight management, too!
Potential Side Effects of Poor Timing
- Disrupted Sleep: Drinking coffee later in the day, particularly in the afternoon or evening, can interfere with your sleep.
- Stomach Discomfort: Some people may experience digestive issues or increased acid reflux when drinking coffee, particularly on an empty stomach.
- Temporary Blood Pressure Increase: Coffee can cause a brief spike in blood pressure.
- Caffeine Dependency: Regular caffeine consumption can lead to mild dependency, with withdrawal symptoms like headaches or irritability if you skip your usual cup.
Important Considerations
The Importance of a Balanced Diet
At Noom, we encourage a balanced approach that focuses on building a healthy lifestyle for sustainable results. Your favorite coffee drink has a place within that plan, but be mindful that loading it with creamer, sugar, or other high-calorie add-ins can impede your progress, especially if you don’t account for those extra calories. While coffee itself may have some health benefits, it’s not a magic answer for shedding pounds, but that doesn’t mean you need to give up your favorite brew. The real secret to success lies in building long-lasting, healthy habits that work for your unique lifestyle.
Drinking Black Coffee
Research suggests that drinking unsweetened coffee without milk or cream, in particular, is associated with (but doesn’t cause) weight loss. An eight-ounce cup of unsweetened black coffee has only two calories, making it a great beverage option when balanced with lots of water throughout the day.
Consulting Healthcare Professionals
Some people may be advised to lose weight for their health. A person can speak to their healthcare professional about the most effective way to lose weight and reduce the risk of chronic disease. If a person has any adverse effects from drinking coffee with lemon, it’s important that they discuss this with their healthcare professional.