The "Coffee Diet," popularized by Dr. Bob Arnot in his book "The Coffee Lover's Diet," suggests that drinking coffee multiple times a day can lead to weight loss. Dr. Arnot, inspired by the healthy, elderly population of Ikaria, Greece, believed their coffee consumption contributed to their longevity and well-being. This article delves into the mechanisms, potential benefits, and risks associated with this diet.
What is the Coffee Diet?
Dr. Arnot's diet proposes that drinking coffee several times a day can boost your metabolism, burn more fat, block calorie absorption, and reduce your appetite. The diet emphasizes drinking at least 3 cups (720 ml) of light roast coffee daily, as light roasts tend to be higher in polyphenol antioxidants than dark roasts. Decaffeinated coffee is permitted as long as the minimum daily intake is met. Crucially, sugar and cream should be avoided. The diet also includes replacing one meal per day with a high-fiber green smoothie, and other meals and snacks should be low in calories and fat, high in fiber from whole grains, fruits, and vegetables, while avoiding highly processed foods. Dr. Arnot recommends a sample meal plan of about 1,500 calories per day.
How the Coffee Diet Works: Mechanisms and Potential Benefits
Coffee is rich in caffeine and antioxidants called polyphenols, which have been linked to a number of health benefits, including reduced inflammation and reduced free radical damage. When it comes to boosting weight loss, coffee has two potential benefits: reduced appetite and increased metabolism.
Appetite Suppression
Dr. Arnot claims that coffee can reduce appetite, thereby helping to reduce daily calorie intake. Drinking coffee shortly before a meal may reduce the amount of food eaten at that meal. However, consuming coffee about 3 to 4.5 hours before eating does not appear to affect the amount of food eaten at the next meal. A study in 33 overweight or normal-weight people found that drinking coffee reduced calorie intake in overweight people. In the study, each participant received breakfast and either water, regular coffee, or coffee with half the caffeine. Regular coffee contained 2.7 mg of caffeine. When overweight people drank 200 ml of coffee, they consumed fewer calories than when they drank water or coffee with half the caffeine. Caffeinated coffee may help reduce calorie intake in some people, but more research is needed before conclusions can be drawn regarding this issue.
Increased Metabolism and Fat Burning
Caffeinated coffee may increase the number of calories and fat your body burns, making it easier to lose weight. In a review of 600 people, researchers found that caffeine intake was associated with weight loss, body mass index (BMI), and fat mass. In another study, 12 adults took a supplement containing caffeine and polyphenols, which are the two main active ingredients in coffee. The coffee supplement resulted in significantly more fat and calorie burning than those given a placebo. Coffee may also increase the amount of fat you burn during exercise. One study looked at the effects of coffee in 7 healthy men who worked out for 30 minutes, then consumed about 250 ml of caffeinated coffee. Those who drank coffee burned more fat than those who consumed water.
Read also: Protein Coffee Smoothie Recipe
Disadvantages and Risks of the Coffee Diet
While the antioxidants in coffee may reduce appetite and increase metabolism, there are some disadvantages to the coffee diet.
Excessive Caffeine Intake
Although decaffeinated coffee can be an option on the coffee diet, most people prefer caffeinated coffee. However, excessive caffeine intake can lead to some health problems such as high blood pressure. According to an observational study, a link between coffee and blood pressure was found in more than 1,100 people with high blood pressure. Those who consumed three or more cups of coffee per day had higher blood pressure readings than those who did not drink coffee. Caffeine is also a diuretic, which means it causes the body to excrete more fluid through urine. If you drink a lot of coffee, you may need to use the bathroom more often. Furthermore, many important electrolytes, including potassium, can be lost. Losing too much potassium can lead to a condition called hypokalemia, which can affect muscle control and heart health. Finally, excessive caffeine intake has been linked to heart attacks, headaches, insomnia, and an increased risk of fractures, osteoporosis, and even depression. While drinking too much caffeinated coffee can be harmful, caffeine intake up to 400 mg per day, or about 4 cups (960 ml) of coffee, is generally considered safe.
Potential for Rapid Weight Regain
Diet plans that involve a significant reduction in calories, such as the recommended 1,500 calories per day on the Coffee Diet, often result in rapid weight regain due to a number of changes the body goes through when restricting calories. The body adapts to the number of calories it regularly consumes. Therefore, when you reduce your calorie intake significantly, your body adapts by slowing down your metabolism, reducing the number of calories you burn. Additionally, the hormonal changes that occur due to calorie restriction can increase your appetite. Leptin is a hormone that promotes feelings of fullness and sends signals to the brain to stop eating. However, leptin levels in the body can drop significantly when following a low-calorie diet, leading to increased hunger and cravings. For these reasons, it can be said that it is very difficult to lose weight on a diet that reduces calories significantly, such as the coffee diet, and the end result is often rapid weight regain. According to some studies, about 80% of people who lose weight on a low-calorie diet regain weight within the first month of being off the diet. Nearly 100% of people regain all the weight they lost within 5 years of coming off the diet.
Not a Long-Term Solution
According to testimonials, people typically follow a coffee diet for two to seven weeks. In fact, it may not be safe in the long term for a number of reasons.
Health Considerations
Successful weight loss diets usually involve only small calorie restrictions, which lead to slower, more sustainable weight loss. Increasing your protein and fiber intake, reducing your refined sugar intake, and exercising regularly can help you lose weight and keep it off longer. For most people, the most successful weight loss diet is one that they can stick to. The Coffee Diet encourages you to drink at least 3 cups (720 ml) of coffee per day while restricting calories. While it may lead to short-term weight loss, it is not a healthy diet in the long term. It can lead to weight regain and side effects from drinking too much caffeine.
Read also: Weight-Loss Trend: Coffee Loophole Diet
Drinking coffee can be healthy. Some benefits are linked to caffeine. Other benefits are related to the other components in coffee. But in general, studies find that coffee is linked to health in many ways. Drinking coffee with caffeine has been linked with improved mood and a lower risk of depression in some groups. Drinking 3 to 4 cups of coffee a day is linked to a lower risk of stroke in some studies. And coffee may help protect against cancers of the mouth, throat and digestive system. Some studies link drinking five or more cups of coffee a day to lower bone density among some groups of women. People who are pregnant, trying to become pregnant or breastfeeding should limit their consumption of caffeine to 200 milligrams per day.
Coffee and Overall Health: Beyond Weight Loss
"The overall evidence has been pretty convincing that coffee has been more healthful than harmful in terms of health outcomes," said Frank Hu, chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health, in an April 5, 2021, article in Discover. Hu said that moderate coffee intake-about 2-5 cups a day-is linked to a lower likelihood of type 2 diabetes, heart disease, liver and endometrial cancers, Parkinson’s disease, and depression. Early research linked coffee to diseases ranging from heart disease and asthma. But Hu noted that many participants in those studies also smoked, which may have led researchers to think that coffee was responsible for the adverse effects that are now linked with cigarettes. He added that anything people consume a lot of tends to come under scrutiny. “In the past, I think a lot of people thought, ‘Oh, coffee’s so delicious, there must be something bad about coffee,’” he said. Certain groups should be careful about drinking coffee, according to the article. Not much is known about the effects of coffee on children, and caffeine could be harmful to pregnancies. For those who drink coffee, experts suggest brewing it with a paper filter, because unfiltered coffee is associated with higher rates of early death, and can contain compounds that raise levels of LDL, or “bad,” cholesterol.
Potential Benefits of Coffee Consumption
Coffee is one of the most popular beverages worldwide; however, its impact on health outcomes and adverse effects is not fully understood. The current review aims to establish an update about the benefits of coffee consumption on health outcomes highlighting its side effects, and finally coming up with an attempt to provide some recommendations on its doses. A literature review using the PubMed/Medline database was carried out and the data were summarized by applying a narrative approach using the available evidence based on the literature. The main findings were the following: first, coffee may contribute to the prevention of inflammatory and oxidative stress-related diseases, such as obesity, metabolic syndrome and type 2 diabetes; second, coffee consumption seems to be associated with a lower incidence of several types of cancer and with a reduction in the risk of all-cause mortality; finally, the consumption of up to 400 mg/day (1-4 cups per day) of caffeine is safe. However, the time gap between coffee consumption and some drugs should be taken into account in order to avoid interaction.
The Social Aspect of Coffee
Coffee, its consumption, and the multidimensional social interchange triggered by its consumption, has been a powerful factor contributing to norms in current-day society. A mutual love of the beverage can bring people together to exchange ideas and rise against adversity.
Potential Downsides of Coffee Consumption
The good news is that there isn’t much evidence that plain, black coffee is bad for you. However, that does come with a few considerations. If you’re sensitive to caffeine, coffee could well affect you differently than it affects others. For some health conditions, including heart issues, your doctor might suggest you avoid or limit your caffeine intake. That includes coffee, chocolate, green tea, and other sources of caffeine. That said, a study published in January 2016 found that for those with healthy hearts, drinking or eating caffeine in moderate amounts will not cause arrhythmia or heart palpitations. But there could be other serious effects of drinking coffee. A 2001 study uncovered a 20 percent increase in urinary tract cancer risk in people who drink coffee but not in individuals who drink tea. The same findings were noted in a 2015 meta-analysis. For individuals with a family history of urinary tract cancer, it might be wise to avoid coffee until further research proves or disproves these associations. Coffee is a mild diuretic - drinking too much coffee can contribute to dehydration. A few cups a day won’t make you dehydrated. However, if you consume coffee beverages for an energy boost during your workout, you might lose more sweat than normal. Some people sip coffee throughout the day when they really ought to be drinking water. If you drink mostly coffee and little water all day, every day, that is likely not an optimal way to hydrate your body.
Read also: The Truth About Baking Soda and Coffee for Weight Loss
Studies touting the health benefits of coffee almost always refer to “black” coffee - no cream, sugar, flavored syrups, or whipped topping. But that’s not how many of us drink coffee. It’s easy to get carried away and add a few hundred extra calories to your coffee without realizing it. Single-serve plain liquid creamers contain 15 calories each, and single-serve sugar also contains 15 calories per packet. That adds up fast, considering many coffee drinkers use more than this per cup. Some gourmet coffee drinks pack 300 to 400 calories for a small serving! Plain black coffee, on the other hand, contains just 2 calories per 8-ounce serving, and a 1-ounce serving of plain espresso contains just 1 calorie. Consuming excess calories, especially empty calories with no nutritional value, contributes to weight gain and type 2 diabetes. Opt for coffee with as few add-ins as possible. If you can’t tolerate black coffee, flavored coffee beans are a good option to add taste without adding calories. Skip sugar and try sugar-free syrups or add cinnamon to your coffee for a kick of flavor. You also might consider using skim milk or unsweetened almond milk instead of creamer or whipped topping to save on calories and add nutritional value.
Caffeine Consumption: How Much is Too Much?
Earlier, I noted that an 8-ounce cup of coffee has about 80 mg to 100 mg of caffeine. The variation greatly depends on the type of bean or grounds you brew, as well as on how you prepare the beverage:
Espresso machines: An espresso maker pushes water through the grounds as fast as possible. This extracts many of the flavorful compounds and leaves much of the caffeine behind. Surprisingly to some, espresso has less caffeine than regular coffee when serving sizes (1 ounce versus 8 ounces) are compared.Percolators: This is the type of machine my parents used to have, which runs water through the grounds over and over. A percolator picks up a lot of caffeine because of the multiple passes.French press: This method is similar to the percolator and also delivers a lot of caffeine. It’s called a “press” because, after infusing the grounds with hot water, you press the grounds with the machine’s plunger to separate them from the water.Drip machines: These machines are in between. The caffeine extracted as the water zips through the grounds emerges right into the pitcher, but many of the flavonoids stick to the paper filter. However, if you use a steel filter, the flavonoids follow the water through to the pitcher.Single-serve coffee makers: These work similar to espresso machines, which zip the water through the grounds quickly.For the average, healthy person, the AHA recommends limiting caffeine consumption to 400 mg or less daily - to stay within that range, that’s about four 8-ounce cups of coffee. Enjoying coffee in moderation is safe for most people who follow a heart-healthy lifestyle, and might, in fact, be a health-promoting strategy, both socially and physically.
Bulletproof Coffee: A Variation to Consider
Bulletproof coffee is a high calorie drink intended to replace a carb-heavy breakfast. While it’s filling and gives you more energy, there’s no evidence it is a healthy meal replacement. It’s best to consume it in moderation. It consists of 2 cups (470 mL) of coffee, 2 tablespoons (28 grams) of unsalted grass-fed butter, and 1-2 tablespoons (15-30 mL) of medium-chain triglyceride (MCT) oil mixed in a blender (1). It was originally promoted by Dave Asprey, the creator of the Bulletproof Diet. The coffee produced and marketed by Asprey’s company is supposedly free of mycotoxins, which are naturally occurring fungal toxins found in some improperly stored foods (2). However, there’s no evidence that this is the case. Bulletproof coffee has become increasingly popular, especially among paleo and low carb dieters. Although drinking Bulletproof coffee on occasion is probably harmless, it’s not advisable to make it a routine.
Potential Downsides of Bulletproof Coffee
Asprey and other promoters recommend that you consume Bulletproof coffee in place of breakfast each morning. Although Bulletproof coffee provides plenty of fat, which reduces your appetite and provides energy, it’s lacking in several nutrients. By drinking Bulletproof coffee, you are replacing a nutritious meal with a poor substitute. While grass-fed butter contains some conjugated linoleic acid, butyrate, and vitamins A and K2, MCT oil is a refined and processed fat with no essential nutrients. If you eat three meals per day, replacing breakfast with Bulletproof coffee will likely reduce your total nutrient intake by about one-third.
Bulletproof coffee is very high in saturated fat. While the health effects of saturated fats are controversial, many health professionals believe that high intake is a major risk factor for several diseases and should be avoided (3). Although some studies associate a high intake of saturated fat with an increased risk of heart disease, others have found no significant links (4). Nevertheless, most official dietary guidelines and health authorities advise limiting your intake. While saturated fat can be part of a healthy diet when consumed in reasonable amounts, it may be harmful in massive doses. If you’re worried about saturated fat or high cholesterol levels, consider limiting your intake of Bulletproof coffee or avoiding it altogether.
Butter and ketogenic diets high in saturated fat may increase cholesterol levels and other heart disease risk factors in some people. If you have elevated levels, you may want to consider avoiding Bulletproof coffee.
All things considered, Bulletproof coffee can work for some people - especially those following a ketogenic diet who don’t have elevated cholesterol levels. When consumed alongside a healthy diet, Bulletproof coffee may help you lose weight and increase your energy levels (10).
If you find that this morning drink improves your well-being and quality of life, it may be worth the decreased nutrient load. Just to be on the safe side, if you drink Bulletproof coffee regularly, you should have your blood markers measured to make sure you’re not increasing your risk of heart disease and other conditions.
Bulletproof coffee may be healthy for some people, as long as you consume it as part of a balanced diet and don’t have elevated cholesterol levels. It may be especially appealing for those on ketogenic diets.