Coffee helps to lose weight. But many people drink it incorrectly

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Although this drink is drunk to cheer up, it can also be good for health and help with weight loss. The authors of the article give the advice of one famous nutritionist who revealed the secret of how to use coffee correctly to get rid of extra pounds.

Coffee is the most popular morning drink consumed all over the world. In fact, the world's population consumes more than 160 million bags of coffee per year.

Although this hot drink is most popular for boosting energy, it can also be good for your health and help with weight loss.

p>”Coffee, when consumed in moderation and without adding too much sweetener, can help you lose weight and be good for your overall health,” says Ashley Shaw, nutritionist for Preg Appetit.

Coffee contains nutrients such as niacin, potassium, magnesium, and antioxidants that can improve digestive health, support muscle function, and maintain heart and blood vessel health. It also contains caffeine, which speeds up metabolism, increases energy levels, and promotes weight loss.

Black coffee is a low-calorie drink. Weight loss is known to be associated with a calorie deficit, which is when you consume fewer calories than you burn.

The most common way to achieve a calorie deficit is to consume fewer calories than usual.

Black coffee is an ideal drink for weight loss, as it contains less than five calories per serving (one cup). But it will be considered a low-calorie drink only if it is drunk without any additives.

“Although black coffee is low in calories, it can quickly become high in calories if you add different types of milk and sugar to it,” says Shaw.

Coffee boosts metabolism

Metabolism is the process by which the body breaks down nutrients and uses calories from food throughout the day. Caffeine, a stimulant found in coffee, is one of the few substances that increase your basal metabolic rate (BMR), also known as the rate at which you burn calories under standard conditions.

A small study found that that participants who drank coffee regularly for two months had more metabolites – products of metabolism. A higher or faster metabolism will allow you to burn more calories at rest or during physical activity, which can help you lose weight.

Caffeine can reduce hunger. Appetite is known to be influenced by many factors, including the type of food you eat, your level of physical activity, and hormones. Although little research has been done to determine the cause-and-effect relationship between caffeine and decreased appetite, studies have shown that it may decrease levels of ghrelin, a hormone that causes hunger.

Another study found that in people , participating in it, increased satiety and reduced food intake in just four weeks during which they drank coffee every day.

“Caffeine also stimulates the production of the satiety hormone peptide YY (PYY). More PYY means you'll feel fuller and less hungry,” says Shaw.

How to reduce the harm of coffee

According to Shaw, coffee has not only the weight-loss benefits, but also the potential drawbacks. Here are some of the disadvantages of coffee that you should keep in mind when including it in your daily diet:

– Some coffee drinks contain a lot of calories and sugar. If you drink coffee to lose weight, it is better not to make it more caloric. It may be tempting to add milk or sugar to your coffee, but these can quickly add calories to your drink.

– Many popular coffee drinks are already high in calories. Eating more calories than usual prevents you from achieving the calorie deficit needed to lose weight. Instead, you gain weight instead.

– Caffeine can impair sleep. Poor sleep is often associated with increased appetite and hunger, especially when consuming high-calorie foods. Research has linked poor sleep to increased levels of ghrelin, a hormone that regulates hunger, which can lead to eating more calories and gaining weight.

“Caffeine in coffee blocks adenosine receptors, which cause drowsiness, making you feel more energetic. I recommend not drinking coffee at least six to seven hours before bedtime to avoid insomnia and hormonal imbalance,” says Shaw.

How to drink coffee to lose weight

To benefit from coffee and achieve weight loss, Shaw recommends drinking no more than four cups of coffee a day (120 to 235 ml), which is equivalent to 400 mg of caffeine.

“Four cups of coffee per day help to cheer up and improve fat metabolism, but at the same time not too strongly affecting sleep and feeling of hunger. It's best to drink a cup every two hours to stretch out the positive effects of this drink,” Shaw says.

If you like strong coffee, drink fewer cups so you don't exceed the 400 mg of caffeine allowed per day.

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