Can coffee prevent you from gaining weight? Here is what the research reveals

It is well acknowledged that coffee improves long-term health. Heart disease, type 2 diabetes, and various malignancies are among the health issues that may be lowered by consuming three to four cups of instant coffee daily. As they age, the majority of individuals acquire a minor bit of weight annually. But may coffee help stop this weight gain that happens gradually?

A team of researchers looked at whether increasing the amount of coffee you drink each day, or whether you add sugar, cream, or a non-dairy substitute, affected how much weight you gained compared to others who didn’t change their diet.

They discovered a slight correlation between coffee consumption and gaining less weight than anticipated in their study, which is presently in the pre-proof stage, meaning it has undergone peer review but has not yet undergone final formatting and copyediting.

Over a four-year period, those who drank an additional cup of coffee per day acquired 0.12 kg less weight than anticipated. Over the course of four years, adding sugar led to a little bit (0.09 kg) more weight gain than anticipated.

How was the research done? What was discovered?

Researchers incorporated information from three sizable US studies: a Health Professional Follow-up study from 1991 to 2014; two Nurses’ Health Studies from 1986 to 2010; and a Nurses’ Health Study from 1991 to 2015.

With more than 230,000 participants, the Nurses’ Health Studies are two of the biggest cohort studies looking at the chances of women developing chronic diseases. The Health Professional Follow-up research, which examines the connection between food and health outcomes, includes more than 50,000 male health professionals.

All three trials’ participants filled out baseline and follow-up questionnaires to record their food and beverage consumption. Researchers examined variations in individuals’ self-reported weight and coffee use at four-year intervals using the pooled datasets.

The average weight increase over four years for the nursing studies was 1.2 kg and 1.7 kg, but the average rise was 0.8 kg for the study’s participants who were health professionals.

The researchers discovered that increasing daily consumption of unsweetened caffeinated or decaffeinated coffee by one cup was linked to a weight increase over four years that was 0.12 kg lower than anticipated.

A non-dairy substitute or creamer (milk) addition had no appreciable impact on this weight change.

However, adding sugar (one teaspoon) to coffee was linked to a weight increase over four years that was 0.09 kg more than anticipated.

Participants who started the study younger and with a higher body mass index showed greater relationships.

What are the study’s benefits and drawbacks?

In two aspects, this research is distinctive. The study’s participants were tracked for several years, and it had a relatively high sample size. This increases the likelihood that the connections were true and that they may be extrapolated to other groups.

There are three reasons to exercise caution, however.

First off, the data only show an association, not a connection. This indicates that the research does not demonstrate that coffee consumption is the real cause of the weight change. Instead, it demonstrates how the two changes were tracked side by side throughout time.

Second, the results regarding weight were rather underwhelming. Based on one cup of coffee, the average four-year weight gain avoided was 0.12 kilos, or around 30 grams per year. For the majority of individuals trying to maintain their weight, this amount may not represent a significant adjustment.

Finally, our research just assumed a standard quantity of caffeine per cup and did not take into account the variability in the amount of caffeine in coffee, which we are aware may be substantial.

How may coffee aid in the control of weight?

Natural stimulant caffeine has been shown to momentarily suppress hunger and heighten attention. For a brief while, this can make you feel less hungry, which might encourage you to consume less energy.

Some individuals use coffee as a stimulant before working out to increase their workout effectiveness since a more efficient workout may need more energy. However, rather of being long-lasting, the advantage is generally regarded to be short-lived.

Additionally, caffeine has been demonstrated to quicken our metabolism, increasing the amount of energy burnt even while we’re resting. This benefit, meanwhile, is rather limited and cannot replace consistent exercise and a balanced diet.

Last but not least, coffee has a modest diuretic action that may cause a brief loss of water weight. When you rehydrate, the weight is soon gained again since this is just water loss and not fat loss.

Does trying coffee to lose weight make sense?

Don’t get too excited about the latest study’s findings on the connection between coffee and weight loss or raise your coffee consumption to excessive levels since there are many variables that might affect weight loss.

Most individuals may take 400 mg of caffeine daily without any problems. Two espressos, four cups of instant coffee, or eight cups of tea are comparable to that.

Before increasing your caffeine consumption while pregnant or nursing, it’s crucial to see your doctor since caffeine may pass on to your developing child.

If you need individualized weight counseling, speak with your doctor or go with a registered dietitian.