Is Black Coffee Good for Weight Loss?

Black Coffee: Nutritional Profile

Black coffee is a beverage made by soaking ground roasted coffee beans in water. It can be served hot or cold as per your preference.

The nutritional value of 1 serving or 1 cup (240 ml) of black coffee is as follows:

Does black coffee help in weight loss? Let’s find out.

Black Coffee: Benefits for Weight Loss

Black coffee, without sugar or any other additional sweeteners or dairy, may be beneficial for weight loss due to the following reasons: 

• Low in calories

Coffee on its own, makes a low-calorie beverage. When roasted coffee beans are mixed with only water to make black coffee, 1 cup (240 ml) of black coffee contains only about 2 calories. 

If you do not add any other ingredients such as sugar, milk, or creamers, and drink your coffee black, the beverage keeps your daily calorie intake low, as compared to other beverages such as sugar or milk-laden tea and coffee, sodas, juices etc. Black coffee can be a good addition to your weight loss diet.

• May decrease your appetite

Drinking caffeine-rich black coffee may reduce the levels of your hunger, as caffeine is known to suppress the hunger hormone known as ghrelin.

Thus, drinking black coffee may decrease your appetite, leading to less calorie consumption and weight loss.

• May increase your body’s metabolism

The caffeine present in black coffee is a natural stimulant, which may improve your body’s metabolism. Metabolism refers to a set of processes that take place in your body, to convert the food and drink you intake into energy.

A cup of black coffee contains about 96 mg of caffeine. Caffeine increases your metabolism, and someone with a fast metabolism burns a lot of calories even while at rest, contributing to weight loss.

How to Make Black Coffee for Weight Loss?

A variety of roasted coffee beans are available for purchase. To make black coffee, you can either grind whole roasted coffee beans to make ground coffee, or you can purchase pre-ground coffee. Only ground coffee and water are needed to make black coffee. 

There are several different ways to brew black coffee, which include:

• French Press: In this method, hot water and ground coffee are allowed to steep in a pitcher. Then, a plunger or a press is slowly pushed into the pitcher. which forces freshly brewed coffee up and traps the coffee grounds below.
• Pour Over or Drip: In this method, hot water is poured over ground coffee on a filter paper. Brewed coffee drips directly into the pot you have placed below.
• Percolator: Coffee and water are placed in the bottom of a two-chamber pot on the stove. As the water boils, it moves up through the coffee grinds, and brewed coffee collects in the upper chamber. 
• Instant Coffee: It is the most commonly available coffee form in the market. Coffee is brewed, dried, and formed into crystals. You can mix the coffee crystals in water and it is ready to drink.

Black coffee can also be served iced, or brewed cold overnight with coffee grinds and cold water. 

How Much Black Coffee Can You Consume in a Day to Lose Weight?

1 cup (240 ml) of black coffee contains 96 mg of caffeine. Too much caffeine can cause side effects like anxiety, rapid heart rate, stomach upset, headache, and insomnia. 

Healthy adults are advised to limit themselves to 400 mg of caffeine per day. If you do not consume caffeine in any other form, you should restrict yourself to 4 cups (960 ml) of black coffee per day. 

What is the Best Time to Drink Black Coffee for Weight Loss?

You can consume black coffee any time throughout the day. Try to avoid drinking black coffee on an empty stomach, and take it with your breakfast instead. Further, the general advice is not to drink black coffee for at least 6 hours before you go to bed, to avoid sleep problems due to the high caffeine content in black coffee.

What are the Risks of Overconsumption of Black Coffee for Weight Loss?

Overconsumption of black coffee might result in displeasing and harmful side effects, which include:

• Anxiety

Black coffee contains a high caffeine content, which is known to release adrenaline to make you feel more alert. However, if consumed in large amounts, black coffee may cause anxiety and nervousness.

• Digestive problems

Caffeine promotes bowel movement by increasing movements in the colon for the food to move through your digestive tract. Given this effect, overconsumption of black coffee may cause stomach upset, nausea, and diarrhoea.

• Insomnia

People drink black coffee to feel more awake. However, too much of black coffee may lead to disturbed sleeping patterns. It is best to avoid any consumption of black coffee late in the evening to avoid insomnia.

• High Blood Pressure

The caffeine in black coffee may raise your blood pressure levels if consumed in large doses. It may be a temporary effect but it is best to monitor your symptoms if you have any such underlying conditions.

• Habit-Formation

Black coffee may be beneficial for various reasons, but there is no denying that it could be habit-forming. If you consume black coffee in large volumes on a daily basis, you may experience psychological or physical withdrawal symptoms when you go for several hours without consuming it.

What are the Other Health Benefits of Black Coffee?

When consumed in moderation, black coffee may have several health benefits, including:

• Drinking black coffee may help reduce the risk of Alzheimer’s disease due to the cognition- or brain-enhancing properties of caffeine.
• As per some studies, black coffee may help in preventing some kinds of cancers including liver, endometrial, and colorectal cancer.
• Studies show that drinking black coffee may reduce the risk of developing cirrhosis (a chronic liver disease).
• Some studies suggest that daily consumption of black coffee may help reduce the risk of depression.
• Regular consumption of black coffee may decrease the risk of developing Type 2 Diabetes.