Black coffee — without any additional ingredients — is very low in calories and may help you achieve a healthy weight. By itself, coffee is a very-low-calorie beverage. In fact, 1 cup (240 ml) of brewed coffee has only 2 calories. However, coffee only contains this minuscule number of calories if you drink it black — without adding sugar, milk, or any other ingredients.
One cup (240 ml) of brewed coffee offers about 95 mg of caffeine. Still, the caffeine content varies depending on the type of bean, roasting style, and preparation. Caffeine may improve your metabolism — a measure of how many calories your body burns each day. This is one reason why caffeine is included in many weight loss supplements.
Caffeine may also help reduce your appetite. Appetite is controlled by many different factors, including nutrient composition of meals, hormones, and activity levels. Drinking caffeinated coffee may reduce levels of the hunger hormone ghrelin.
Caffeine acts as a stimulant by blocking the effects of adenosine, a chemical in your brain that makes you sleepy. This may be helpful if you need an extra jolt of energy. However, if consumed later in the day, coffee may interfere with your sleep patterns.
Many people associate coffee with a sweet treat, such as a pastry. That’s because caffeine alters your perceived sense of sweetness, which may result in craving sugary foods.To avoid the sugar cravings and potential weight gain that may come with consuming high-calorie, sweet treats, enjoy your coffee with foods that provide a source of protein and healthy fat — such as a handful of nuts or an egg breakfast.
Although plain coffee is low in calories, many coffee beverages are packed with calories and sugar. Regular intake of sugary beverages, such as sweetened coffee blends, is associated with weight gain and a higher risk of obesity. Additionally, many people add butter or coconut oil to their coffee to make a trendy drink known as Bulletproof coffee.
Here are a few ways to reduce sugar intake while still adding flavor to your coffee:
- Sprinkle in some cinnamon.
- Use unsweetened almond milk, coconut milk, or half-and-half.
- Use a small amount of a natural, no-calorie sweetener, such as stevia.
- Add a few drops of vanilla extract.
- Melt in a small square of high-quality dark chocolate.
Although half-and-half and coconut milk are low in sugar, they are higher in calories than the other additions. It’s best to use small amounts of these products in your coffee to prevent excess calorie intake.
This post is a small sample of the information covered each week in the StayConnected™ Mini-CE Coaching Calls. All coaching calls are recorded and StayConnected™ members have access to the entire archive through their StayConnected™ dashboard. It’s just one of the many benefits of staying connected to HLS.