Coffee is a widely consumed beverage known for its stimulating effects and potential health benefits. Many people enjoy a cup of black coffee as part of their daily routine, and it can be a helpful tool for weight loss when paired with the right foods. This article explores the best food choices to complement black coffee, enhancing its benefits while supporting your weight loss goals.
Black Coffee and Weight Loss: An Overview
Coffee is a strong drink that can speed up metabolism, help burn fat, and improve concentration. In fact, if coffee nutrition facts are to go by, it might be one of the healthiest drinks in the world. Black coffee is low in calories and high in antioxidants. When it comes to drinking coffee every day, the long-term effects really differ from person to person. Some people are hyper-sensitive to the effects, unable to reap the health benefits of caffeine. For most though, a daily habit is absolutely fine as long as you stay within the 400 mg recommended daily amount of caffeine. 400 mg equates to roughly four cups of coffee but can vary wildly in depending on the grind, and how it has been roasted and brewed.
However, drinking it with every meal won't necessarily help you lose weight. What we add to our coffee can greatly affect our weight loss efforts. Pairing coffee with nutrient-dense, high-protein, and fiber-rich foods can enhance your weight loss efforts. Choosing eggs, Greek yogurt, nuts, seeds, and healthy fats can help you get the most out of your coffee while keeping you full and energized.
The 3-Day Diet: A Word of Caution
The 3-Day Diet, also known as the egg diet, the grapefruit diet or the black coffee diet, is a fad diet that has circulated around the internet and involves drinking black coffee for every meal. Although it may seem like a quick way to lose weight, the 3-Day Diet may be ineffective and unsafe, so talk to your doctor before trying it. During each meal, dieters eat very little food and drink one cup of black coffee, which may be switched out for black tea or water, if desired. Each meal is small and low in calories, and these low-calorie meals are purported to cause weight loss.
For example, on the first day of the 3-Day Diet, you may have one cup of black coffee, half a grapefruit and a piece of toast with 1 tablespoon of peanut butter for breakfast. Follow your breakfast with a lunch of 1/2 cup of canned tuna, a slice of toast and a cup of black coffee, and you're consuming only about 183 calories for lunch. Round out your day with a 468-calorie dinner consisting of a cup of black coffee, 3 ounces of lean meat, one cup each of green beans and carrots, an apple and a cup of vanilla ice cream for a total of 870 calories.
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Crash diets that result in quick weight loss of 4 pounds per week or more can cause liver damage. A fad diet, like the 3-Day Diet, is not a sustainable or safe way to lose weight. Although following the diet for only three days is unlikely to cause any permanent damage, trying fad diets on a regular basis may make your weight yo-yo up and down, creating an unhealthy relationship with food and weight loss.
Best Foods to Pair with Black Coffee
1. High-Protein Options
Eggs
Eggs go really well with coffee. Eggs provide complete protein that keeps you full until lunch. Many Reddit users agree - one commenter noted, "Eggs. How do you like your eggs in the morning? We like ours extra nutritious. Eggs are known for steadying blood sugar, helping keep hunger at bay, and being high in protein.
Greek Yogurt
Start your day the right way with a creamy dose of probiotics and protein. Greek yogurt is even more densely nutritious with fruit, berries, chia seeds, or nuts added. Greek yogurt is rich in protein and bacteria, which help with digestion.
Cottage Cheese
Cottage cheese is a good high-protein choice that goes well with coffee. It helps build muscles and gives you energy all morning long.
2. Healthy Fats
Avocados
Avocados are loaded with healthy fats, fiber, and important nutrients. Following a plant-based diet? Avocado toast has become a breakfast staple for good reason.
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Nuts and Seeds
Almonds, walnuts, and chia seeds offer good fats and energy. Research shows that nuts can help improve your circulation and aid the absorption of nutrients from other foods. Having a smoothie alongside your almond and raisin homemade granola? The almonds will help you get the most out of the fruits and veggies. According to legend, the Aztecs and Mayans were big fans of chia seeds for energy. Chia seeds are full of fiber and omega-3 fatty acids. While peanut butter toast makes a classic pairing with coffee, consider branching out to almond, cashew, or sunflower seed butters.
3. Fiber-Rich Foods
Oatmeal
Oatmeal is high in fiber and supports good digestion. Oatmeal contains beta-glucan, a soluble fiber that can lower cholesterol while providing sustained energy. Porridge, made from rolled, quick or instant oats, contains beta-glucan, a soluble fiber that can lower cholesterol.
Berries
Berries are full of vitamins and fiber, making them a great low-calorie snack to enjoy with coffee. They help reduce sugar cravings and promote healthy digestion. Adding fruit to your breakfast is not only filling but helps you get more fiber and potassium into your diet. Sweet tooth? Try adding berries to your breakfast.
4. Low-Carb Options
Cheese and Nuts
A mix of cheese and nuts makes a tasty, low-carb lunch that is high in protein and healthy fats.
Egg Muffins
Egg muffins with veggies and cheese are a perfect meal prep choice for people on a keto or low-carb diet.
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5. Other Healthy Pairings
Dark Chocolate
Eating dark chocolate in small amounts may be a tasty and healthy snack with coffee. The bitterness and astringency in 99% is absolutely divine with quality fresh coffee. Dark chocolate contains antioxidants and less sugar than milk chocolate varieties. Dates offer fiber along with their caramel-like sweetness. A coffee enthusiast on Reddit observed: "Dates."
Bananas
Bananas provide potassium that helps counteract coffee's mild diuretic effect.
Ground Flaxseeds
Looking for more Vitamin C? Wanting to up your fiber intake? Try ground flaxseeds for a simple, fibrous addition to your yogurt, smoothie, or porridge.
Healthy Recipes to Enjoy with Coffee
Almond-Maple Energy Bites: These energy bites boast a healthy amount of carbs and taste absolutely heavenly with a dark roast.
Peanut Butter-Banana Pancakes: These plant-powered pancakes, which skip the syrup and instead get a natural sugar boost from bananas, honey, and nuts, are especially nice if find yourself craving sweet snacks with your caffeine.
Snow Pea and Ricotta Toasts: This toast will provide plenty of the carbs you need to feel energized, meaning you’ll be able to power through the inevitable post-caffeine slump.
Pumpkin Bread with Lemony Cream Cheese: The nutmeg, brown sugar, and thyme perfectly offset your brew’s bitterness.
Apricot and Pistachio Biscotti: Each cookie, loaded with pistachios and dried apricots, has only 45 calories, making them perfect for snacking. They taste even better dipped into a hot cup of coffee.
Fruit and Nut Coins: These homemade treats are a perfect way to satisfy your sweet tooth.
Easiest Ever Bagels: They’re also surprisingly high in protein, with 10 filling grams-not to mention only 185 calories-a pop.
Raspberry Parmesan Biscuits: Fruit and cheese is a combo that only gets better with the kick of coffee.
Savory Lentil Waffles: This recipe proves that savory can be just as satisfying, especially next to a cup of joe.
Spinach and Goat Cheese Egg Muffins: They’re literally 65 calories each and have enough protein to keep you focused on work, not on your next meal.
Blood Orange-Olive Oil Shortbread: At 95 calories each, they won’t put too much of a dent in your diet, and the delicate citrus flavor pairs surprisingly well with your morning iced coffee.
General Tips for Pairing Food with Coffee
Consider the Roast: Light roasts offer higher acidity and brighter flavor notes.
Avoid Sugary Pastries: While coffee shops tempt us with pastries and donuts, these can lead to energy crashes.
Focus on Nutrient-Dense Foods: Pairing coffee with nutrient-dense, high-protein, and fiber-rich foods can enhance your weight loss efforts.