Coffee has become a staple for many people trying to lose weight. If you're one of them, you might be wondering how much coffee you should be drinking daily to support your weight loss goals. Well, we've got some answers for you based on scientific research and expert advice.
According to a study conducted by researchers at the Harvard T.H. Chan School of Public Health, drinking four cups of coffee daily could lower your body fat by around 4%. The study involved 126 overweight, non-insulin-sensitive adults who consumed either four cups of a placebo beverage similar to coffee or four cups of plain coffee over a period of 24 weeks. The results showed that four cups of coffee per day were associated with modest body fat loss.
The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, who are experts in the field, suggest that your daily coffee intake should ideally range between 200 to 400 mg of caffeine, depending on your body size. This translates to approximately two to five cups of coffee. It's important to note, though, that the strength of your cups matters as well.
However, it's crucial to be mindful of what you add to your coffee. The Nutrition Twins explain that adding cream, whole milk, or sugar can easily offset any of the calories you burn from the coffee itself. In fact, a study published in Clinical Nutrition found that while drinking a cup of coffee a day can aid in weight loss, adding a teaspoon of sugar negates this benefit.
So, how exactly does coffee benefit weight loss? One of the key factors is caffeine, which can have thermogenic effects and boost metabolism, leading to increased calorie burning. Some studies have even shown that caffeine can help decrease BMI, body weight, and body fat. Additionally, coffee has the potential to curb appetite and reduce hunger. Research has indicated that having coffee before a meal can result in consuming fewer calories during that meal, even if the coffee was consumed up to four hours prior. Coffee also contains chlorogenic acid, which has been found to increase fat burning and slow down the absorption of carbohydrates.
It's clear that coffee can be a helpful tool in your weight loss journey. Just remember to avoid adding sugary syrups, artificial sweeteners, or sweetened creamers to your drink, as they can add unnecessary sugar and calories that undermine your efforts.
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