If you’re looking for a simple and enjoyable way to assist your weight loss journey, look no further than that cup of coffee in your hand. A recent study published in The American Journal of Clinical Nutrition has found that adding an extra unsweetened cup of coffee to your daily routine can actually reduce the risk of gaining weight over a four-year period.
However, be cautious of adding sugar to your brew, as it can negate the weight loss benefits. The study also revealed that adding cream or non-dairy coffee whitener had no effect on weight. So, if you’re trying to shed a few pounds, consider savoring an extra cup of black coffee each day.
Study Finds An Extra Cup of Coffee per Day Can Aid Weight Loss
Overview of the study
A recent study published in The American Journal of Clinical Nutrition has found that adding an extra cup of unsweetened coffee to your daily routine can reduce the risk of gaining weight over a four-year period.
The study, conducted by researchers from the Department of Nutrition at Harvard T.H. Chan School of Public Health, collected data from three group studies and focused on the relationship between coffee consumption habits and body weight changes.
Effect of unsweetened coffee on weight loss
The study found that adding one additional cup of unsweetened coffee per day could lead to a decrease in weight of about 0.12 kilograms or 0.26 pounds over a four-year period. This reduction in the risk of gaining weight can be attributed to the impact of caffeine and other compounds present in coffee on metabolism and appetite control.
Drinking unsweetened coffee can help increase metabolism, burn calories, and promote fat breakdown.
Negative impact of adding sugar to coffee
While coffee itself can aid in weight loss, the study also highlighted the negative impact of adding sugar to coffee. Participants who increased their daily coffee intake and added one teaspoon of sugar to their coffee gained about 0.09 kilograms or 0.20 pounds over the same four-year period.
This suggests that the benefits of coffee for weight loss can be mitigated or even reversed by the consumption of added sugar. It is important to avoid sweetening coffee to maintain the weight loss benefits.
Beneficiaries of the extra cup of coffee
The study found that overweight and obese individuals and those in younger age brackets benefited more from the addition of an extra cup of coffee. This could be attributed to the fact that coffee can increase metabolism and fat oxidation, which can be especially beneficial for those looking to lose weight or maintain a healthy weight.
Opinions of nutrition experts
According to nutrition experts, increasing the intake of warm, low-to-no calorie beverages like coffee can have a positive impact on body weight and satiety. Drinking coffee can help improve the feeling of fullness, leading to fewer overall calories consumed throughout the day.
However, it is important to avoid adding sugar to coffee as it can negate the weight loss benefits. Some experts also suggested that certain creamers or whiteners, such as milk or non-dairy alternatives, can provide additional benefits like protein and fat, which can aid in satiety.
Limitations of the study
It is important to note that the study found an association between coffee consumption and weight loss, but it does not prove causation. Individuals who add sugar to their coffee may also be more likely to consume added sugar in other ways throughout the day, which can impact body weight and overall health.
Additionally, there may be other diet and lifestyle factors that contribute to weight loss or gain that were not accounted for in the study.
Association between sweetened coffee and weight gain
The study also found an association between the consumption of sweetened coffee and weight gain. Participants who added sugar to their coffee experienced an increase in calories and carbohydrates, which can contribute to weight gain over time.
This association highlights the importance of understanding preferences for sweetness in the morning and making mindful choices when it comes to coffee additives.
Other factors to consider
While the study focused on the impact of coffee consumption on weight loss, it is important to consider other factors that may contribute to overall weight management. The consumption of added sugar throughout the day, as well as other diet and lifestyle habits, can impact weight gain or loss.
It is also important to note that individual responses to coffee may vary, and what works for one person may not work for another.
Summary of the study findings
In summary, the study found that adding an extra cup of unsweetened coffee per day can aid in weight loss and reduce the risk of gaining weight. However, it is crucial to avoid adding sugar to coffee, as it can negate the weight loss benefits.
Overweight and obese individuals, as well as those in younger age brackets, may benefit more from the addition of an extra cup of coffee. It is important to consider other factors, such as overall sugar consumption and lifestyle habits, when it comes to weight management.
The study provides evidence to support the claim that an extra cup of coffee per day can aid in weight loss. However, it is important to consume coffee without adding sugar to maintain the weight loss benefits. Coffee can be a valuable addition to a healthy weight management plan, but it should be considered in conjunction with other factors such as diet and lifestyle choices. Remember, moderation and mindful choices are key when it comes to achieving and maintaining a healthy weight.