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Does Coffee Make You Gain Weight?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Does coffee make you gain weight? Drinking coffee will not make you gain weight. Drinking coffee promotes healthy weight loss because it is low in calories, and it is a good appetite suppressant. Low calorie beverages like coffee can help with weight loss especially if you keep the sugar and cream at a minimum.

Does coffee make you gain weight? Photo credit: iStock-Daniel De La Hoz

1 cup of black coffee contains only 2 calories if you drink it without sugar, cream or any extra ingredients or fillers. One of the biggest reasons why people drink coffee is because of the caffeine in it. It is a natural stimulant which is also found in tea and soda.

One cup of coffee contains about 95 mg of caffeine. Research studies have shown that caffeine can help influence your metabolism in a positive way. It is one of the reasons why caffeine is loaded with so many weight loss supplements.

There was a study that found that a caffeine dose of 4.5 mg per pound of bodyweight increased metabolism by up to 13%. That is equal to 680 mg of caffeine which is equal to 7 cups of coffee for someone who weighs 150 pounds.

Consuming any type of caffeine including coffee can reduce the levels of your hunger hormone called ghrelin. Research shows that drinking caffeinated coffee may reduce the number of calories you consume.

But there are some studies that have shown no appetite suppressant effects. I know me personally when I drink a big cup of coffee in the morning time I feel it suppresses my appetite.

If you drink coffee with a small bit of sugar and minimal cream then you will not gain weight because the calories are just too low. But if you add all the fillers and extra stuff that most people do to their coffee then those calories of that drink will increase exponentially.

It is advisable that if you drink coffee make sure you drink it in the morning time and not in the evening time. If you drink it in the evening time it will negatively affect your sleep. And poor sleep is correlated and linked to weight gain.

“Drinking coffee promotes healthy weight loss because it is low in calories, and it is a good appetite suppressant.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is drinking coffee will not make you gain weight because the calories are too low. Also, research suggests that drinking caffeine like coffee can make you eat less food and suppress your appetite.

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References

  1. Malik VS, Popkin BM, Bray GA, Després JP, Willett WC, Hu FB. Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes Care. 2010 Nov;33(11):2477-83. doi: 10.2337/dc10-1079. Epub 2010 Aug 6. PMID: 20693348; PMCID: PMC2963518.
  2. Wu Y, Zhai L, Zhang D. Sleep duration and obesity among adults: a meta-analysis of prospective studies. Sleep Med. 2014 Dec;15(12):1456-62. doi: 10.1016/j.sleep.2014.07.018. Epub 2014 Sep 28. PMID: 25450058.
  3. Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med. 2004 Dec;1(3):e62. doi: 10.1371/journal.pmed.0010062. Epub 2004 Dec 7. PMID: 15602591; PMCID: PMC535701.
  4. Brondel L, Romer MA, Nougues PM, Touyarou P, Davenne D. Acute partial sleep deprivation increases food intake in healthy men. Am J Clin Nutr. 2010 Jun;91(6):1550-9. doi: 10.3945/ajcn.2009.28523. Epub 2010 Mar 31. PMID: 20357041.
  5. Schubert MM, Irwin C, Seay RF, Clarke HE, Allegro D, Desbrow B. Caffeine, coffee, and appetite control: a review. Int J Food Sci Nutr. 2017 Dec;68(8):901-912. doi: 10.1080/09637486.2017.1320537. Epub 2017 Apr 27. PMID: 28446037.
  6. Gavrieli A, Karfopoulou E, Kardatou E, Spyreli E, Fragopoulou E, Mantzoros CS, Yannakoulia M. Effect of different amounts of coffee on dietary intake and appetite of normal-weight and overweight/obese individuals. Obesity (Silver Spring). 2013 Jun;21(6):1127-32. doi: 10.1002/oby.20190. Epub 2013 May 13. PMID: 23671022.
  7. Panek-Shirley LM, DeNysschen C, O’Brien E, Temple JL. Caffeine Transiently Affects Food Intake at Breakfast. J Acad Nutr Diet. 2018 Oct;118(10):1832-1843. doi: 10.1016/j.jand.2018.05.015. Epub 2018 Jul 19. PMID: 30033159.
  8. Acheson KJ, Gremaud G, Meirim I, Montigon F, Krebs Y, Fay LB, Gay LJ, Schneiter P, Schindler C, Tappy L. Metabolic effects of caffeine in humans: lipid oxidation or futile cycling? Am J Clin Nutr. 2004 Jan;79(1):40-6. doi: 10.1093/ajcn/79.1.40. PMID: 14684395.
  9. Duffey KJ, Poti J. Modeling the Effect of Replacing Sugar-Sweetened Beverage Consumption with Water on Energy Intake, HBI Score, and Obesity Prevalence. Nutrients. 2016 Jun 28;8(7):395. doi: 10.3390/nu8070395. PMID: 27367719; PMCID: PMC4963871.
  10. Icken D, Feller S, Engeli S, Mayr A, Müller A, Hilbert A, de Zwaan M. Caffeine intake is related to successful weight loss maintenance. Eur J Clin Nutr. 2016 Apr;70(4):532-4. doi: 10.1038/ejcn.2015.183. Epub 2015 Nov 11. PMID: 26554757.

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