If you’re a coffee enthusiast determined to shed those extra pounds, you’re not alone. Many are exploring every aspect of their routines, including the beloved coffee break, to aid their weight loss journey. In this quest, it’s crucial to ask: How much coffee to drink for weight loss in a day to see those pounds melt away? To uncover the answer, we consulted with the experts, The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, who sit on our Medical Expert Board.
According to a study from the Harvard T.H. Chan School of Public Health, the magic number appears to be four cups of coffee daily. In a 24-week research endeavor involving 126 overweight, non-insulin-sensitive adults, those who consumed four cups of plain coffee experienced a modest 4% reduction in body fat compared to those who drank a placebo resembling coffee.
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The Nutrition Twins suggest aiming for 200 to 400 mg of caffeine daily, which translates to approximately two to five cups of coffee, depending on your body size. However, they caution against sabotaging your weight loss efforts by adding cream, whole milk, or sugar to your brew. Recent research published in Clinical Nutrition reveals that even a single teaspoon of sugar added to your daily cup can negate the weight loss benefits.
Weight Loss Benefits of Coffee:
But why is coffee becoming the go-to companion for those aiming to shed pounds? The Nutrition Twins explain that coffee’s secret lies in its caffeine content, which boasts thermogenic effects, accelerating metabolism and aiding calorie burn. Studies have also indicated its potential to decrease BMI, body weight, and body fat. Coffee’s appetite-curbing properties are not to be underestimated; research shows that having a cup before a meal can reduce the calories consumed during the subsequent meal, even if consumed up to four hours before.
Additionally, coffee contains chlorogenic acid, known to increase fat burning and potentially slow down carbohydrate absorption. In essence, coffee becomes a valuable ally in your weight-loss journey.
In conclusion, coffee can be a powerful supporter of your weight-loss endeavors, provided you steer clear of sugary additions that can turn your cup into a calorie-laden treat. So, go ahead, savor your daily brew and let it be the secret weapon in your journey towards a healthier, fitter you.