We’ve all stood in line at a coffee shop and wanted to try its many delicious offerings— from iced lattes to frappuccinos to macchiatos and longed for something sweet that could also help us wake up. While drinking anything in moderation won’t cause significant harm to your health, frequently sipping on coffee beverages with sneaky added calories (whether from milk, sugar, whipped cream, etc.) can deter your weight loss goals.
We spoke with experts to determine the healthiest coffee order if you’re trying to lose weight and still want caffeine, as well as tips on how to drink it since it’s an acquired taste! Read on for weight loss and coffee advice from registered dietitians Trista Best, Amanda Kostro Miller, Nataly Komova, nutritionist and personal trainer Josh Schlottman and health expert Dr. Daniel Boyer.
Why Black Coffee Is Optimal for Weight Loss
Coffee can aid your health and weight loss journey— from providing needed energy via caffeine to its antioxidant contents. Many of these helpful aspects of coffee can be diminished if your drink order contains heavy amounts of artificial syrups, sugars or creamers. This, experts say, is why drinking it black helps you obtain all of its benefits.
"Black coffee is the best choice for someone trying to lose weight," says Boyer. This, he says, is because it contains very small amounts of calories (insignificant) and also can "speed up your metabolism due to its main constituent, caffeine, all of which are factors that enhance weight loss."
Best adds that the caffeine in coffee is a "diuretic, which causes the body to remove excess water." This excess water loss can equal a loss of pounds on the scale that once represented fluid retention and inflammation. "Trading your sugar and cream-filled coffee for black coffee may help with weight loss efforts," says Best. "By opting for black coffee over calorie-filled versions, you are instantly reducing your calorie intake by almost hundreds, which over time may reflect in your weight."
As all experts recommend analyzing and reevaluting your diet to create a weight loss plan, this definitely includes how you take your daily coffee. "Most people dump a lot of sugar into their morning coffee, causing a spike in blood sugar," Schlottman says. This causes an insulin release putting your body into a fat-storing mode. "You'll also continue to crave sugary and high-carb foods to bring yourself back up out of the blood sugar crash, but this only puts you on a blood sugar and insulin-releasing roller coaster for the rest of the day." Black coffee, he notes, "will keep your body in a fasted state."
Tips On Drinking Coffee Black (And How To Sweeten If Needed)
Another benefit of drinking coffee black, as Miller says, is that its caffeine content makes it an appetite suppressant. "This means that drinking black coffee can curb premature hunger, which is really helpful for weight loss or to prevent overeating," she says.
If, however, you don't feel ready to sip unsweetened coffee, there are still ways to make it less bitter without causing weight gain. "Coffee has a bitter taste and the best way to get used to it is by reducing the amount of your sweetener gradually until you may be able to take it completely black," Boyer says, suggesting natural sweeteners like in monk fruit or stevia products.
Komova adds that using other natural options like honey or cinnamon can add a kick of flavor without jeapordizing your weight loss progress. "Calories can increase in your coffee if you add sugar and fats from milk," she notes. "Honey is a natural sugar that can be added to black coffee the healthy way. It contains minerals and vitamins like A, B, and C."
She continues, "It also has antioxidants, calcium, and potassium for attacking bacteria while improving taste. Another option is cinnamon, a natural sweeter with a strong and fabulous flavor that also can reduce inflammation and boost metabolism to help shed more calories and fight infections."
Ultimately, taking a look at your daily coffee drink and favorite coffee shop order can benefit your weight loss goals and overall health. If you find yourself drinking beverages with heavy creams, sugars or syrups, working towards drinking coffee black (or sweetened more lightly) has many health benefits, as these experts explain.
