Coffee can help you reach your health and fitness goals by fighting fatigue, increasing energy levels, and boosting your metabolism. But it’s important to drink it in moderation and pair it with a nutritious diet.
See More: How to Incorporate Weight Loss Coffees Into Your Diet For Maximum Results
Many weight loss coffee products start with light roast coffee that’s high in phenols and then add extra ingredients like glucomannan, spirulina, green tea extract, and ginseng powder.
1. Drink it first thing in the morning
A steaming cup of joe can energize you on a cold day, cheer you up when you are sad or depressed, and help you stay awake during a long meeting. It also boosts your metabolism and promotes fat burning, making it a great addition to your weight loss diet. However, if you are not careful, drinking too much coffee can actually do the opposite and cause you to gain weight.
When you drink your coffee in the morning, it should be on an empty stomach to ensure that you are not consuming unnecessary calories. This will also help suppress your appetite throughout the rest of the day and prevent you from overeating at lunch or dinner. You should also avoid adding milk, cream, and sugar to your coffee to keep it low in calories.
In addition, it is important to remember that coffee is acidic and can irritate your stomach. If you are prone to indigestion, heartburn, or acid reflux, you may want to consider skipping your daily cup of coffee altogether.
If you do not want to give up your morning cup of joe completely, try drinking it with a few tablespoons of unsweetened milk or coconut oil instead of sugar. This will provide you with the energy you need in the morning without causing any unwanted side effects.
Another great way to enjoy your coffee is by mixing it with protein powder. This will provide you with an extra boost of protein, which is an essential nutrient for weight loss and muscle building. Protein powder is also low in calories and can be found at most health food stores.
Another good way to enjoy your morning coffee is by using a blender to create a cappuccino. This will add a little texture and flavor to your coffee, which will make it more enjoyable. When you are creating your coffee, be sure to use only the highest quality ingredients. This will make your coffee taste better and will help you stay on track with your diet plan. It is also a good idea to drink your coffee slowly, as this will allow you to savor the flavor and avoid overdoing it.
2. Drink it during the day
As a diet aid, weight loss coffees can help suppress the appetite and increase metabolism and fat burning. They usually contain stimulants like caffeine and green tea extract as well as herbal extracts and nutrients that aid in weight loss. The herbs and nutrients often include garcinia cambogia, chromium picolinate, and yerba mate which help to speed up the metabolism, suppress the appetite, and burn more fat.
These coffees are usually low in calories if they are consumed without milk, cream, or sugar. However, it is still important to limit how much of these ingredients are used. In order to reduce the amount of calories, consider using a natural sweetener such as honey or maple syrup instead of high-calorie sugars. In addition, it is recommended to drink your coffee throughout the day as opposed to drinking it all at once in order to prevent bloating.
Adding a scoop of fat-burning protein to your coffee can also be a great way to suppress your appetite and increase your energy levels. Protein will help to provide you with the fuel your body needs to keep going during exercise, and it will also help you feel full after a meal. You can find protein powders at most health food stores and online.
Another way to increase your satiety is by drinking your coffee with water. Drinking a cup of water with your coffee will help to reduce your hunger, and it will also help you stay hydrated. It is important to avoid skipping meals or eating very small snacks as this will cause your blood sugar to crash and lead to a feeling of intense hunger.
It is also recommended to avoid guzzling your coffee or drinking multiple cups of it per day as this can lead to trouble sleeping and may impact hormones such as ghrelin and leptin that influence your hunger and satiety levels. In addition, consuming too many calories from added sugar in your coffee can be very detrimental to your health.
Another way to get the most out of your coffee for weight loss is to drink it before a workout. Studies suggest that drinking a cup of coffee before a workout can stimulate thermogenesis, which is a process where the body makes heat and energy by burning fat. This can lead to a greater calorie burn during the workout, and it may also help you lose more weight over time.
3. Drink it before a meal
Coffee can boost metabolism, suppress appetite, block fat absorption and increase satiety, so it is an excellent weight loss tool. However, the results depend on the type of coffee you drink and the amount consumed. For maximum effectiveness, drink your coffee without adding sugar or creamer as these contain extra calories that can interfere with your weight loss goals.
Black coffee, if brewed properly, is low in calories. In fact, one cup (8 fl oz) of plain black coffee has just 2 calories (*). However, if you add milk, syrup, sugar or creamer to your coffee, this can quickly raise the number of calories consumed.
If you want to enjoy your coffee without the extra calories, try using natural sweeteners or unsweetened plant-based milk. This will help cut the calorie count significantly without sacrificing the flavor you love so much.
Another option is to substitute regular sugar with artificial sweeteners, which are generally safer for your health. Alternatively, you can use a non-dairy milk creamer that is free of added sugar and saturated fats. This will allow you to drink your coffee at any time of the day while maintaining a healthy weight loss diet.
You can also reduce your calorie intake by drinking your coffee before a meal. A small 2014 study found that consuming caffeine in the morning before eating a high-fat breakfast reduced hunger and increased feelings of fullness. This is likely because the satiety hormone, peptide YY (PYY), was stimulated by the caffeine and PYY helps reduce hunger by triggering the feeling of fullness.
Finally, you can also improve the satiety effects of your coffee by spacing out the times when you consume it. Try consuming your coffee at different times throughout the day, such as having a cup in the morning, one at lunch, and a cup before dinner. Having several cups of low-calorie, flavored coffee will ensure you have a constant supply of energy while limiting your calorie intake. This will help you achieve your weight loss goals faster. If you’re unsure about how to incorporate coffee into your diet, be sure to consult with a registered dietitian.
4. Drink it after a workout
As a fat-burning, metabolism-boosting drink, coffee can help you lose weight when consumed in moderation. However, it’s important to remember that even “healthy” coffee drinks such as black or vanilla flavored coffee with sugar and creamers can add up to too many calories that can sabotage your weight loss efforts.
Typically, weight loss coffee contains stimulants such as green tea extract, garcinia cambogia, chromium picolinate, and yerba mate that stimulate the body to increase energy levels, suppress appetite, and burn fat more efficiently. In addition, the protein in milk (cow’s milk or a dairy-free option such as almond milk or oats) can help suppress appetite and enhance satiety.
For optimal results, sip on a cup of the weight loss beverage at least 30 minutes before you work out. The caffeine in the drink will boost your performance during a workout, according to Kelly Jones, M.S., R.D., CSSD, a performance dietitian. “Caffeine blocks adenosine receptors that cause you to feel sleepy,” she says. “This allows you to exercise for longer and harder because you won’t feel tired as quickly.”
Additionally, drinking a cup of weight loss coffee after a workout can aid in your recovery by reducing post-exercise muscle soreness. The protein in the coffee can also enhance satiety and promote the synthesis of lean muscle tissue.
Incorporate a few cups of the weight loss coffee into your diet per day to experience its numerous benefits. But, make sure you don’t exceed the recommended daily maximum of four 8-oz. cups of coffee a day to prevent disrupted sleep and hormones.
To avoid consuming too much added sugar, stick to black or white coffee that’s unflavored. If you do want to add sweetness, try adding in a spoonful of natural sweeteners such as honey or maple syrup. Alternatively, a tablespoon of plain or vanilla non-fat Greek yogurt can add a nice flavor and boost the fiber in your coffee. Finally, a scoop of healthy collagen powder can provide a protein punch that reduces hunger and cravings, and promotes skin elasticity and hydration.
