Obesity has emerged as a significant global public health concern. The adverse effects of excess body fat on health are well-documented. Conventional weight management strategies, including dietary intervention, physical activity, and behavioral modification, have shown limited long-term effectiveness, with many studies demonstrating undesired weight regain. This has prompted the exploration of alternative weight reduction strategies, with coffee consumption being one area of interest.
The Potential Role of Coffee in Weight Management
Coffee, one of the most popular beverages worldwide, has been investigated for its potential weight management benefits. Both catechin polyphenols and caffeine, found in coffee and green tea, have been shown to have beneficial effects on weight control in adults. These effects are potentially linked to the drink's ability to stimulate metabolism or reduce fat stores in the body.
Active Compounds in Coffee
Many biologically active substances found in coffee beans make their way into the final drink. Several of them can affect metabolism:
- Caffeine: The main stimulant in coffee. It works by blocking an inhibitory neurotransmitter called adenosine, which increases the firing of neurons and release of neurotransmitters like dopamine and norepinephrine, making you feel more energized and awake.
- Theobromine: The main stimulant in cocoa, also found in smaller amounts in coffee.
- Theophylline: Another stimulant found in both cocoa and coffee.
- Chlorogenic acid: One of the main biologically active compounds in coffee, which may help slow the absorption of carbs.
How Coffee May Aid Weight Loss
Coffee contains caffeine, one of the few substances known to help mobilize fats from fat tissues and increase metabolism. Research suggests that coffee may have a beneficial effect for people who want to lose weight, potentially through:
- Increased Metabolic Rate: Caffeine can increase your metabolic rate, which is the rate at which your body burns calories at rest.
- Enhanced Fat Burning (Oxidation): Caffeine can stimulate the nervous system, which sends direct signals to the fat cells, telling them to break down fat.
- Appetite Reduction: Some studies suggest that coffee may help reduce appetite, leading you to consume fewer calories throughout the day.
- Action on the gastrointestinal microbiota: Which can influence obesity.
- Influence on proteins involved in the production of lipids in cells.
- Inhibition of adipocytes: Which are cells in your body that store fat.
- Antioxidant and anti-inflammatory properties: Coffee may also help prevent certain conditions such as metabolic syndrome, cardiovascular diseases, type 2 diabetes and obesity.
The anti-obesity effects of tea and coffee were observed with consuming large amounts of the drink, or about 3 to 6 cups daily.
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Coffee and Exercise
A 2021 review indicated that coffee seemed to have a positive effect on exercise and physical endurance. Researchers listed some of the following benefits:
- Muscular endurance
- Movement speed
- Muscular strength
If consumed in doses of 3 to 6 milligrams per kilogram (mg/kg ) of body mass, caffeine intake enhanced exercise performance in individuals. Caffeine improved performance in both trained and untrained participants. Apart from coffee, other sources of caffeine also appeared to have the same performance-enhancing effects during exercise. These included chewing gum, mouth rinses, energy gels and energy drinks.
Exercise can also accompany a balanced diet in helping with weight loss and preventing obesity.
Studies on Coffee and Weight Loss
Several studies have explored the link between coffee consumption and weight loss:
- Harvard T.H. Chan School of Public Health Study (2020): A 24-week investigation involving overweight adults found that drinking four cups of regular coffee per day was associated with a modest reduction in body fat (approximately 4%) compared to a placebo.
- Meta-Analysis of Randomized Controlled Trials (2019): A large meta-analysis of 13 randomized controlled trials concluded that caffeine intake might promote weight, BMI, and body fat reduction.
- Randomized Clinical Trial in Adolescents (2018-2020): A randomized clinical trial compared three weight-loss interventions in adolescents with obesity, including coffee (2 cups per day, 160 mg caffeine), green tea, or herbal tea (placebo). The results demonstrated a significant decrease in BMI Z score for both coffee and green tea consumption compared with placebo consumption. The coffee group showed a significant reduction in BMI and fat percentage.
- Study on Green Coffee Bean Extract (2023): A systematic review found that green coffee bean extract with 500 mg/day of chlorogenic acid reduced body weight.
Green Coffee Bean Extract
You may have also heard about green coffee bean extract as a weight loss supplement. Green coffee beans are simply unroasted coffee beans, and they contain a higher amount of a compound called chlorogenic acid. Some research suggests that chlorogenic acid may also have weight loss benefits. A 2023 systematic review found that green coffee bean extract with 500 mg/day of chlorogenic acid reduced body weight.
Read also: Weight-Loss Trend: Coffee Loophole Diet
Considerations and Limitations
While coffee may offer some benefits for weight management, it is important to consider the following:
- Individual Variability: Whether coffee or caffeine can help you lose weight in the long term may depend on the person and other individual factors, such as dietary intake, activity levels, or response to caffeine.
- Dosage and Consumption: The researchers emphasized that the anti-obesity effects of tea and coffee were observed with consuming large amounts of the drink, or about 3 to 6 cups daily.
- Study Limitations: A recent 2024 review of studies highlighted all the current research on coffee and its weight loss potential. The researchers found that while some studies underscored the benefits of coffee and how it can promote weight loss through its polyphenol or caffeine content, other studies found no link between coffee consumption and weight loss. They concluded that limitations of some studies may account for these differences, such as: the participants’ dietary intake during the study, whether the participants were consuming coffee or caffeine prior to enrolment in the study, the dose of caffeine the participants received and the participants’ weight.
- Not a Magic Bullet: While coffee can be a helpful tool in your weight loss journey, it is not a magic bullet. The modest effects of coffee on metabolism and fat burning are best realized when combined with a healthy, balanced diet and regular physical activity.
- Caffeine Sensitivity: Everyone's tolerance to caffeine is different. Too much caffeine can lead to side effects like jitteriness, anxiety, insomnia, and an increased heart rate.
- Added Ingredients: The key to using coffee for weight loss is to avoid adding high-calorie ingredients. A plain cup of black coffee has almost no calories.
The "Coffee Method" for Weight Loss
There is no single, official "coffee method," but the general idea is to incorporate coffee into your daily routine in a way that supports weight loss.
- Drink It Black: The key to using coffee for weight loss is to avoid adding high-calorie ingredients. A plain cup of black coffee has almost no calories.
- Timing Matters: Some studies suggest that drinking coffee before a workout may enhance performance and fat burning.
- Don't Overdo It: While some studies used up to four cups of coffee per day, everyone's tolerance to caffeine is different. Too much caffeine can lead to side effects like jitteriness, anxiety, insomnia, and an increased heart rate.
Read also: The Truth About Baking Soda and Coffee for Weight Loss