Drinking coffee for weight loss isn’t just beneficial for motivating your lazy behind to the gym. Having a cup of joe also increases your chances of losing weight on a metabolic level. This realization prompted former 60 Minutes news correspondent, Bob Arnot, MD, to come up with a coffee weight loss diet plan. Known as “The Coffee Diet,” this meal protocol sees a person drink multiple cups of coffee throughout the day while maintaining a low caloric intake of whole foods. However, not all coffee for weight loss is created equally. Let’s discuss Dr. Arnot’s findings and the benefits of coffee for weight loss.
What is Drinking Coffee for Weight Loss All About?
The Coffee Diet centers around everyone’s favorite beverage--coffee. Drink one cup of coffee as soon as you wake up in the morning. From there, consume as much joe as you’d like.
Now, before you worry about going overboard on caffeine, a weight loss coffee regimen also works with decaf. While there are many benefits of caffeine, Dr. Arnot believes the power of coffee for weight loss lies within the antioxidants found in the beans.
Besides coffee, you’re also going to need nutrients. Dr. Arnot suggests that you consume up to 1,500 calories per day. Of those calories, a majority of the foods should be whole foods. We’ll go over some meal plan ideas to help supplement your coffee and weight loss plan. First, let’s discuss the benefits of coffee for weight loss.
Benefits of Coffee for Weight Loss
Unlike diet pills that give you false promises, a weight loss coffee diet is the real deal. There are several benefits of coffee for weight loss, such as improving our overall health, lowering the risk of type 2 diabetes, and speeding up our metabolism. Here are some of the best benefits of drinking coffee for weight loss.
Decreases Insulin Sensitivity
Research shows that 85% of people with type 2 diabetes have been diagnosed with obesity. When you have type 2 diabetes, your body becomes impervious to the hormone, insulin.
Insulin is secreted by the pancreas to control blood sugar levels. As we gain weight, we become more resistant to insulin. That’s because fat cells fight off insulin more than muscles do. When we put on more weight, that’s more fat cells for the insulin to penetrate.
Consequently, the blood sugar accumulates in the fat cells. Over time, this will continue to happen until we make changes, such as exercise.
Exercise, Coffee and Weight Loss
When we exercise, it stirs up the blood sugar in the fat cells. Since things are moving about, your muscles can absorb some of the blood glucose, making it easier to decrease insulin sensitivity.
Adding a weight loss coffee plan to your workout routine will only help matters. Research shows that caffeine improves insulin sensitivity. So, by merging coffee and exercise, you have the ultimate weight loss and diabetes prevention regimen.
Blocks Carbs
A coffee weight loss drink contains an abundance of chlorogenic acid. Chlorogenic acid is one of the many antioxidant-rich polyphenols that give credence to a coffee weight loss plan. Research shows that this natural mineral blocks our body’s ability to absorb carbohydrates.
Many of us load up on unnecessary carbs all the time. From the bread surrounding our sandwich at lunch to the pasta our mother-in-law whipped up on the weekend, carbs won’t go away. So, on a day you carb up, drink an extra cup of coffee for weight loss.
Slows Fat Absorption
Another polyphenol responsible for the benefits of coffee for weight loss is melanoidin. Fatty liver research shows that melanoidin acts as a dietary fiber. It becomes fermented in our gut and allows for probiotic growth that helps break down fat tissue. This research shows that not only are there benefits to coffee for weight loss but for coffee and liver health, too.
Suppresses Appetite
Overeating is the number one reason for weight gain. Luckily, a coffee weight loss drink can help curb those desires. Research shows that drinking coffee prior to eating a meal can lower the caloric intake of overweight people.
Boost Metabolism
Perhaps one of the most significant benefits of coffee for weight loss is how this beverage influences your metabolism. In this particular case, caffeinated coffee will make a bigger difference in these changes. Caffeine stimulates fat tissue, causing Body Mass Index (BMI) levels to plummet.
Research on the weight loss coffee connection found that the more caffeine you drink, the more your BMI will decrease. The analysis looked saw exponential drops in key components in weight gain.
Results noted that “For every doubling in caffeine intake, (there was respectively) mean reduction in:”
- Overall Weight (22%)
- BMI (17%)
- Fat Mass (28%)
Everyone’s caffeine sensitivity is different. So, figure out how much caffeine you should drink. Once you have that sweet spot, you can maximize your benefits of a coffee weight loss drink.
What is the Best Coffee for Weight Loss?
The benefits of coffee for weight loss are much in thanks to the abundance of polyphenols in the beans. How your coffee is manufactured will impact the amount of nutrients in the brew.
Whenever we apply heat to anything, it causes a chemical reaction. Essentially, it alters the chemical makeup of the item. For instance, that’s why heat changes water to steam. So, roasting will have the same effect on coffee beans.
Light Roast Coffee
While delicious, dark roasted beans undergo more pressure than a light roast. Dr. Arnot says that a light roast process preserves the polyphenol levels of the beans. Therefore, you’ll get more weight loss coffee benefits from a light roast coffee.
Not to mention, light roast coffee has a smoother flavor. The smoky hues and bitter bites that dark roast lovers long for can be a bit intense for the average palette. They may cause the person to dress up their coffee with fatty creamers and sugars. These sorts of decisions are counterproductive and would even have a toddler questioning, “is coffee healthy for weight loss?”
More Caffeine
Your best bet in getting the best coffee for weight loss is finding beans with higher caffeine content. At Caffeine & Kilos, our blends have 50% more caffeine than anybody else. That’s why you should give our light-medium roast a try.
Roaster’s Dave Signature Blend melds together organic American and fair-trade Ethiopian beans to create an oasis in a cup. This coffee weight loss drink brightens your morning with blueberry and lemon peels. However, it’s also the perfect afternoon treat with its savory caramel finish.
If you’re serious about reaping black coffee benefits for weight loss, you must stay on track in your coffee diet. You worry about the calorie counting and portion control. Let us take care of the coffee part.
Subscribe and save 10% each month. Best yet, you can cancel anytime after the third delivery. That way, if you don’t see the coffee weight loss results you weren’t hoping for, there’s no commitment. However, after three months, you’ll see the benefits of coffee for weight loss firsthand and will want to continue to make these improvements.
Which Foods to Eat in a Weight Loss Coffee Regimen?
Coffee can set you up for a weight loss journey. However, it’s up to you to take the ball and run. Drinking coffee for weight loss can only do so much. The junk you put in your mouth afterward will set back all the results.
You should eat 1,500 calories per day in whole foods. These meals should be rich in three categories that are essential for weight loss.
Make sure to stock up on:
- Lean Protein
- Complex Carbohydrates
- Healthy Fats
Let’s take a closer look at adequate sources of these foods to maximize the benefits of coffee for weight loss.
Lean Protein
Protein is essential, especially if you’re an athlete. However, the source of that protein makes a significant difference in muscle production, nutrient absorption, and inflammation. The average person eats far too many omega-6s compared to omega-3s. This imbalance causes a large problem in successfully follow a weight loss coffee regimen.
When the omega-ratio gets thrown off, it creates inflammation that destroys nutrients and healthy bacteria. Excessive omega-6 fatty acids will accumulate in our fat tissue. As fat cells take up more space, this, too, stimulates inflammation. So, weight gain and inflammation become a never-ending cycle.
While beef and lamb are an excellent treat and can be a vital part of your menu plan, try switching up your protein sources.
Some of the best sources of lean protein include:
- Wild-Caught Salmon
- Tuna
- Mackerel
- Oysters
- Anchovies
- Hormone-Free Organic Chicken
- Hormone-Free Organic Turkey
- Tofu
- Edamame
- Chickpeas
- Chia Seeds
- Walnuts
- Spirulina
- Kidney Beans
Substituting red meat for some of these items can help improve your cardiovascular health, nitric oxide production for endurance, and reduce inflammation. To consume fewer calories, be sure to chug down your weight loss coffee drink a half-hour before eating.
Complex Carbohydrates
While we touted that the benefits of coffee for weight loss included lessening carb absorption, we still need these energy sources. Stop filling up on dead carbs that just add calories to our waists, such as white bread, corn, and sweets. Instead, add some complex carbs to your plate.
Complex carbs serve as fuel for the bacteria in your gut. Just like children, pathogens don’t like to eat their spinach. Your healthy gut bacteria are like Pop-eye and love that stuff. It helps them power-up and blast fat along the waistline.
In addition, complex carbs provide you with fiber. Along with caffeine, following a coffee weight loss diet can help clean out all the toxins loading up your gut.
Some of the best sources of complex carbs include:
- Sweet Potatoes
- Quinoa
- Brown Rice
- Farro
- Steel-Cut Oats
- Brazil Nuts
- Almonds
- Black Beans
- Chickpeas
- Chia Seeds
- Flaxseeds
- Pumpkin Seeds
- Strawberries
- Bananas
- Apples
- Kale
- Swiss Chard
- Broccoli
- Carrots
- Green Beans
Furthermore, complex carbs provide an abundance of nutrients. So, be sure to switch up your complex carb sources. Ideally, incorporate as many different colored foods as possible to get the entire spectrum of vitamins and minerals.
Healthy Fats
Trying to lose weight with fat seems counterproductive, but it’s not. We need healthy fats to repair our gut lining from inflammation, boost brain cell production, and absorb nutrients. It’s the quality of the fats that matter.
Stay away from saturated fats found in cookies and potato chips. Ditch any hydrogenated oils and get rid of the vegetable oil. Also, cut down your dairy intake. While there are many health benefits to dairy, you don’t want to go overboard.
Some of the best sources of healthy fats include:
- Extra Virgin Olive Oil
- Hemp Seed Oil
- Avocado Oil
- Coconut Oil
- MCT Oil
- Ghee
- Grass-Fed Butter
- Avocado
- Olives
- Coconuts
- Eggs
- Dark Chocolate
- Almonds
- Macadamia Nuts
- Chia Seeds
- Full-Fat Yogurt
Obviously, with the word “fat” in it, you don’t want to go crazy. About 20% of your caloric intake should be fats. From there, fill up on lean protein and leave some room for complex carbs.
Snacking on a Coffee Weight Loss Regimen
Undoubtedly, you might get a big hungry when you restrict calories. During these moments, opt for low calorie choices, such as a 1/4 cup of cantaloupe or a handful of healthy fats, such as nuts or seeds.
Also, satiate your hunger by filling up on nutrients. Add a mixture of greens, fruits, full-fat yogurts, and seeds into a blender. Make a superfood smoothie that will help curb your hunger pings.
Lastly, be sure to drink up Roaster’s Dave Signature Blend. As we discussed, coffee suppresses your appetite while burning calories. Let Caffeine and Kilos be the brand that sees you through this coffee weight loss journey.