Can Coffee Make You Gain Weight? Let's Hear What Our Experts Say With Guilt-Free Strategies To Enjoy Coffee

Coffee is a beloved beverage enjoyed by everyone around the world. It is known for its rich flavour, enticing aroma, and energising power. While many people celebrate coffee for its ability to boost energy and offer potential health benefits, its role in weight loss can often be misunderstood.

Black coffee is low in calories and may even help speed up your metabolism. However, the way you drink it can significantly influence your weight. Caffeine and metabolism are closely linked, as caffeine can enhance your metabolic rate. But beware: a simple cup of coffee can quickly turn into a calorie-laden drink if you add high-calorie ingredients like sugar, cream, or flavoured syrups, potentially leading to weight gain.

Furthermore, consuming too much caffeine may interfere with sleep, indirectly impacting weight by affecting metabolism and hunger. Effective weight loss requires understanding how different coffee preparations affect total caloric intake. Read ahead to learn about the nutritional profile of different types of coffee, whether coffee leads to weight gain and strategies for enjoying it without weight gain.

Table Of Contents

1. Coffee And Its Nutritional Profile

2. Does Drinking Coffee Increase Weight? How Are Coffee And Weight Gain Related?

3. Strategies To Enjoy Coffee Without Gaining Weight

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References

Coffee And Its Nutritional Profile

Roasted coffee beans, which are actually the seeds of berries from the Coffea plant, are used to make the popular beverage coffee. The primary components of coffee that contribute to its nutritional value include diterpenes, trigonelline, chlorogenic acids, and caffeine. A stimulant, caffeine helps boost energy and can aid with attention and alertness.

Chlorogenic acids are antioxidants, which means they can help protect your body from damage and may reduce inflammation. They also help manage blood sugar levels. Trigonelline is important because it turns into niacin (vitamin B3) and may help protect the brain. 

A cup of black coffee without any additions contains only 2 calories and negligible amounts of macronutrients (fat, carbohydrates, and protein). In contrast, adding milk, cream, sugar, or other sweeteners can significantly increase the calorie and carbohydrate content of a coffee beverage. The following table elucidates the nutritional comparison between black coffee vs milk coffee. 

Also Read: Amazing 7-Day Coffee Diet For Weight Loss: Tips and Benefits 

Does Drinking Coffee Increase Weight? How Are Coffee And Weight Gain Related?

Can coffee make you gain weight? Drinking coffee, in itself, is not likely to cause weight gain. Plain black coffee is very low in calories—about 2 calories per cup—making it an unlikely contributor to weight gain. 

In fact, coffee contains caffeine, a natural stimulant that can boost metabolism and increase the body's rate of burning calories, potentially aiding in your balanced diet and weight loss, unless:

1. High Calorie Consumption

Weight gain can occur when coffee is consumed with high-calorie additives like sugar, cream, flavoured syrups, or full-fat milk. These ingredients can add hundreds of extra calories to each cup. For example, a typically flavoured latte can contain over 200 calories, which, when consumed regularly, may contribute to weight gain if those calories are not balanced with physical activity.

2. Coffee Influences Appetite

While caffeine may temporarily suppress appetite, its effect can vary among individuals. Some people might experience increased cravings or reach for sugary snacks when the caffeine effect wears off, leading to higher caloric intake.

3. Excessive Coffee Consumption

Sleep deprivation or disruption due to excessive coffee consumption leads to hormonal imbalances that increase hunger and cravings. Sleep deprivation affects hunger-regulating hormones like ghrelin and leptin, which play a key role in weight gain.

4. Calorie-Laden Additives

As previously noted, including sugar, cream, and flavoured syrups can significantly raise coffee's calorie count. Consistently drinking these high-calorie drinks can lead to excess calorie gain, which can cause a gradual weight increase. If someone regularly drinks a 300-calorie flavoured coffee without exercising, they could gain about 400-500gm every two weeks.

Also Read: 10 High-Calorie Foods To Avoid To Lose Weight And Their Healthy Alternatives 

5. Coffee’s Impact On Blood Sugar Levels

Coffee can affect blood sugar levels, especially when consumed with sugary additives. 

When blood sugar levels are raised, it causes insulin resistance, which is a direct factor in weight gain and obesity. Furthermore, this high-calorie coffee raises blood sugar levels, followed by a sharp decline, which may increase cravings for meals high in sugar or carbohydrates and induce weight gain. 

6. Disrupted Sleep And Weight Gain

Caffeine is a stimulant that might disrupt sleep, especially when taken later in the day. Inadequate sleep quality and duration can cause circadian rhythm sleep disorder and 

are strongly connected to weight gain since lack of sleep can cause a rise in hunger and desire for high-calorie foods. 

Furthermore, insufficient sleep can disturb the hormones responsible for controlling hunger and feeling complete, resulting in excessive eating and increased body weight.

7. Appetite Suppression

Caffeine has been shown to reduce appetite, at least for a little while. This can help lower the number of calories you eat throughout the day, which is useful for your diet and fitness plan for weight loss. However, as your body gets used to caffeine, its appetite-suppressing effects may fade, and you might start to feel hungrier over time. It's important to remember that while caffeine can help, it shouldn't be the only tool you use for weight management.

8. Increased Metabolism

Caffeine, a natural stimulant, can enhance metabolism by speeding up the body's calorie-burning process. This phenomenon, referred to as thermogenesis, is a factor in why caffeine is frequently added to weight loss products. Caffeine can boost metabolism by 3-11%, which may help lose weight. On the contrary, increased metabolism can increase appetite, leading to weight gain.

9. High-Calorie Pair Ups 

Drinking coffee in the morning can be great for boosting metabolism and increasing alertness. When taken on an empty stomach, caffeine can have a stronger effect on metabolism, helping you burn more calories throughout the day. However, many people like to pair their morning coffee with high-calorie breakfast foods like doughnuts, muffins, or sugary cereals. 

These tasty treats can cancel out the benefits of your coffee and lead to weight gain. To make the most of your morning coffee, consider healthier options like oatmeal, whole-grain toast, or a fruit smoothie instead.

10. Afternoon And Evening Coffee

Consuming coffee later in the day can have mixed effects on maintaining your ideal body weight. The energy boost is temporary, however and it can also disrupt sleep patterns, as previously mentioned. Additionally, people who drink coffee in the afternoon or evening may be more likely to pair it with sugary snacks or desserts, contributing to weight gain.

Strategies To Enjoy Coffee Without Gaining Weight

Here are some tips to enjoy your coffee without questioning if coffee can make you gain weight:

1. Opt For Black Coffee Or Low-Calorie Additives

One of the simplest ways to enjoy coffee without gaining weight is to drink it black or with minimal additives. If you prefer to add something to your coffee, consider using low-calorie options like unsweetened almond milk or a small amount of natural sweeteners like stevia. Avoid high-calorie syrups, whipped cream, and large amounts of sugar. Black coffee with ghee is another trending way of having coffee for weight loss.

Also Read: 7 Benefits Of Bullet Coffee For Weight Loss And Its Easy Recipe!

2. Be Mindful Of Portion Sizes

Portion control is crucial when it comes to coffee beverages. Instead of ordering a large or extra-large coffee, opt for a smaller size. This can greatly decrease the number of calories consumed, especially if you are adding milk, sugar, or other flavourings.

3. Limit Specialty Coffee Drinks

Speciality coffee drinks like frappuccinos, mochas, and caramel macchiatos are often packed with sugar and calories. These should be considered occasional treats rather than daily indulgences. If you enjoy a speciality coffee, try to modify it by reducing the amount of syrup or asking for a smaller size.

4. Pay Attention To Timing

To avoid disrupting your sleep, try to consume coffee earlier in the day. If you find that afternoon or evening coffee affects your sleep, consider switching to decaffeinated coffee later in the day. This can help you enjoy the taste of coffee without the risk of sleep disruption and subsequent weight gain.

Also Read: 7 Healthy And Effective Weight Loss Strategies That You Can Start Today! 

Dietitian’s Recommendation

For effective weight loss, along with engaging in a home workout plan or burning calories at the gym, consume coffee in moderation. Opt for black coffee without added sugars or cream to keep it low in calories. Limit intake to 1-2 cups daily to avoid sleep disturbances, which can negatively impact your ideal body weight. 

If you prefer milk-based coffee, choose healthier alternatives like almond or oat milk. Avoid high-calorie flavoured syrups and whipped cream, which can add unnecessary calories. Drink coffee in the morning to boost metabolism and energy levels, but avoid it in the late afternoon or evening to prevent sleep disruption that may obstruct your weight loss journey.

                                                                          Dt. Akshata Gandevikar

The Final Say

So, now you have found information on the burning question, “Can coffee make you gain weight?” The relationship between coffee and weight gain is complex and influenced by various factors, including the type of coffee, additives, timing of consumption, and individual metabolic responses. 

While plain black coffee is low in calories and can help with weight loss, adding high-calorie ingredients and drinking it at the wrong time can lead to weight gain. By making smart choices about how and when you drink coffee, you can enjoy this popular drink without affecting your weight.

In the end, coffee by itself is not likely to cause you to gain a lot of weight. However, it’s important to think about your overall diet, lifestyle, and health needs when looking at how coffee affects your weight. 

FAQs

1. Does coffee with milk make you gain weight?

Milk adds calories to coffee, depending on the type and amount used. Whole milk has more calories and fat compared to skim milk or plant-based milk like almond or oat milk. A little bit of milk is usually okay, but drinking a lot of milky coffee drinks can increase the number of calories you take in, which may lead to weight gain.

2. Does coffee affect appetite and cravings?

Caffeine in coffee can make you feel less hungry quickly, so you might eat fewer calories. However, this effect is different for everyone and may not last long. Some people might even feel hungrier for sugary or carb-heavy foods after the caffeine wears off, which could make them overeat and potentially gain weight.

3. Can coffee cause bloating and water retention?

Coffee is a diuretic, which means it can promote urine production and may lead to temporary dehydration. In response, the body might retain water, causing bloating. However, this is usually short-lived. Drinking coffee in moderation and staying well-hydrated with water can help minimise bloating and maintain a balanced hydration level.

4. How much coffee is safe to consume daily for weight management?

1-2 cups of coffee daily (about 200-300 mg of caffeine) is generally safe for most people and supports a good metabolism and alertness. 

References

• https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/this-is-how-coffee-can-increase-metabolism/photostory/107721135.cmshttps://www.henryford.com/blog/2024/02/effects-of-caffeine-on-metabolism-what-you-should-know

• https://43factory.coffee/en/news/does-coffee-make-you-fat/

• https://www.formhealth.co/blog/does-coffee-make-you-gain-weight/

• https://www.eatingwell.com/article/8060853/does-coffee-make-you-gain-weight/

• https://mantracare.org/weight-gain/coffee-weight-gain/

• https://divinehealth.live/coffee-and-weight-loss/https://www.marham.pk/healthblog/what-is-the-best-time-to-drink-black-coffee-for-weight-loss/

• https://www.health.com/coffee-weight-management-8358267

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.