If you’re like most people in the U.S. who are trying to lose a few pounds, you’ve become familiar with the newest buzzword: the coffee method for weight loss. But does it work, or is it just another wellness trend that will eventually fade away?
As a certified nutrition coach and a person who has tried the method myself, I’ll tell you what it is, how it works (or doesn’t work), and what science says, along with insights from experts, tips on being practical, and answers to your most pressing questions.
What is the Coffee Method for Weight Loss?
The “coffee method” consists of drinking black coffee on an empty stomach, usually first thing in the morning, in order to help improve metabolism, suppress appetite, and improve fat burning.
Some versions of the coffee method include:
Drinking coffee before a workout
Drinking “bulletproof coffee” (coffee with butter and MCT oil)
Intermittent fasting and drinking black coffee as the only allowed drink in the morning
But what is hype, and what is helpful?
How Coffee May Help With Weight Loss: The Research
1. Caffeine Increases Your metabolism
Caffeine is a natural stimulant that increases resting metabolic rate. A study published in the American Journal of Clinical Nutrition, caffeine was found to increase calories burned by 3-11%, especially in lean people.
2. Appetite Suppression
A study in the Journal of Obesity found that caffeine may temporarily reduce hunger, especially in the morning. This could aid in calorie restriction, which is a key aspect of weight loss.
3. Making Your Workouts Better
Drinking coffee before exercise may improve your endurance, decrease your perceived effort, and enable you to work out harder and burn more fat.
The Possible Downsides of the Coffee Method
Although the method has positives, it was not for everyone.
Stomach Issues: Coffee on an empty stomach could cause acid reflux or gastritis in someone who is sensitive to it.
Sleep Disruption: If you over consume caffeine, especially after 2 p.m. it may mess with your circadian rhythm.
Jitters and anxiety: Some individuals may find their heart rate increases, or if they’re already experiencing anxiety, they may find it harder to maintain a healthy routine.
Step by Step Guide: How to do the Coffee Method and do it right
If you want to be successful with the coffee method, try it intelligently:
Step-by-Process: Using the Coffee Method Safely
If you’re looking to try the coffee method, be smart about it:
Step 1: Choose Good Coffee
Use organic, fresh ground coffee—stay away from sugary or flavored instant coffee.
Step 2: Drink it Black
Eliminate the sugar, cream, or sweeteners to gain the most fat-burning benefits.
Step 3: Timing
Use your coffee:
30 minutes prior to your workout or
While you’re fasting (i.e., 7:00 to 11:00 am time frame)
Step 4: Don’t Overdo It
Stick with 1-2 cups a day to avoid dependency or affecting your sleep.
Real-Life Experiences: Does It Work?
We will look at two actual examples:
Case Study 1: Jason, 29 – Gym Rat
“I started drinking my coffee black before workouts, and I really feel that it increased my energy. I lost 12 pounds in 3 months along with my intermittent fasting and clean eating.”
Case Study 2: Maya, 42 – Working Mom
“I found coffee to be a good energy boost, but adding more food in the morning meant better results. I found that if I just drank coffee in the morning, I was crashing by noon.”
Bottom line: while coffee is a great tool, it’s not a substitute. You must incorporate whole foods and regular movement in order to succeed long-term.
To Conclude: Should You Use the Coffee Method for Weight Loss?
The coffee method is not a magical solution, but if followed properly, it can be used to support your weight loss goals through increasing metabolism, suppressing the rising appetite hunger hormone ghrelin, and improving performance during your workouts.
If you are new to the weight loss journey and you are in the United States, then you may want to give it a go, but once again, combine this method with healthy eating, drinking enough water, and exercising while getting enough sleep.
FAQs
1. Can I put milk or sugar into my coffee?
Adding either milk or sugar increases the calorie count and may also lessen the appetite suppression. You will gain more benefits by drinking the coffee black.
2. How long before my workout should I drink coffee?
For the best caffeine absorption to improve performance, you should drink your coffee about 30 to 45 minutes before your workout.
3. Will decaf coffee work for weight loss?
No, decaf does not have enough caffeine to increase metabolism or boost performance.
4. Can I drink coffee while intermittent fasting?
Yes! Black coffee is safe while intermittent fasting and may suppress some hunger during a fast.
5. What is the best time to drink coffee for weight loss?
The best time to drink coffee is in the morning, preferably before your first meal or workout.
