Coffee is a perfect supplement for weight loss. It is a quick healthy addition to anyone’s daily routine. Coffee is naturally neutral in terms of nutrition facts. It is also full of healthy antioxidants and vitamins. Yet, the best coffee for weight loss depends on how you prepare your coffee.
There are some excellent coffee tips and recipes that will support your overall health and weight loss goals. Once you got the basics down, you can enjoy several delicious coffee drinks without any concern.
Plain coffee is chock full of weight loss benefits. Whether its black coffee or espresso, there are only positive health benefits to reap. Coffee’s nutrition facts are what first let us know that coffee is completely weight loss friendly.
First, coffee has barely any calories. A cup of black coffee has 1 calorie, while an espresso has 3. As an almost 0 calorie drink, coffee has no fat or carbohydrates. That gives you fewer calories needed to burn for your weight loss goals.
Coffee’s innate health benefits go beyond nutrition facts. Coffee contains powerful polyphenols and vitamins. These polyphenols have potent anti-oxidants and anti-inflammatory properties. These micronutrients specifically boost your metabolism and support digestion. They also aid in muscle recovery, protecting cells from free radicals.
Coffee and its Exercise Benefits
We all know that a proper exercise routine is key for weight loss. Coffee offers a plethora of benefits when it comes to exercise.
One needs a healthy heart to fully exercise. Luckily, coffee’s nutritional profile supports improved cardiovascular health, keeping you energetic and fit. A 2018 study revealed that coffee reduced the risk of cardiovascular-related deaths! Coffee also can shorten muscle recovery after a workout. This allows you more post-workout comfort, allowing you to get back into the gym faster.
High Phenol Matters
All these health benefits are particularly true for high phenol coffees. What are high phenol coffees? Technically, all coffee’s have polyphenols. High-quality coffees grown at high altitudes have the most polyphenols. Yet, some polyphenols can be lost in the roasting process. Dark roasts often have the least polyphenolic properties. This makes lighter roasts the highest phenol coffees. Enjoying coffee with these attributes is the way to reap the weight loss benefits of polyphenols. Try out a delicious light roast from Ethiopia, a country known as floral light roasted beans grown at high altitudes.
Most of us enjoy enhancing our coffee with a variety of things. When it comes to the best coffee for weight loss, what we add to our coffee matters! There are sneaky ingredients that may be challenging your weight loss goals. Fortunately, there are tons of ways to make your coffee delicious and beneficial for weight loss.
Why Milk Matters
Whether its a latte or only a splash of cream, milk makes an appearance in coffee. It comes at no flavor surprise. Milk lessens the bitterness of coffee and boosts its texture.
Yet, to keep your weight loss goals up, you need to know what is behind your milk of choice. Some types of milk may be hindering your weight loss goals. This has to do with a few sneaky ingredients. Knowing these will allow you to adapt your coffee needs to match your weight loss plan.
Plant-based or not, most kinds of milk contain natural sugars. Sugar is a necessary energy source for our entire bodies. But, it must be consumed from the right source and in moderation. When too much sugar is consumed, it taxes our body and makes it store excess fat. It is often a misconception that fat makes you fat. Sugar is actually the sneakiest of them all!
Of course, the first identifier is whether milk is sweetened or unsweetened. There is a big difference between naturally occurring sugars and added sugars.
Whole cow milk has 12 grams of sugar naturally. This comes from mostly from lactose, a naturally occurring milk sugar. This does not make cow milk a bad option. It does, however, let you know how much sugar you consume just in your coffee alone without any sweetener. For example, if you already opt for a 16-ounce whole milk latte, it is guaranteed to have at least 24 grams of sugar alone.
The sweetened and unsweetened options are particularly prominent in non-dairy milk alternatives. For example, unsweetened almond milk can contain up to a single gram of sugar per cup. But, sweetened vanilla can have around 13 grams of sugar per cup! Oat milk is actually higher in sugars overall. Unsweetened oat milk has 5 to 7 grams of sugar alone.
It is always important to check the nutrition facts of any milk beverage, especially if it is sweetened. Despite the benefits of specific certain milk alternatives, you might be consuming more sugar than you realize without even adding in any supplementary sweeteners.
We need fat to survive, that is for sure. But, it is important to note the varying fat contents of milk types. There are milk options with lots of healthy fats that keep us feeling satiated and energized.
Grass-fed whole cow milk consists of major omega-3 fatty acids and vitamin K. This boosts heart health and bone health. Yet, it is one of the highest in fat, at 8 grams per glass. If you are currently decreasing your fat intake, you should take this into account.
Soy milk and almond milk are great examples of milk alternatives with moderate healthy fats. Both kinds of milk contain monounsaturated and polyunsaturated fats. These healthy unsaturated fats contribute to more satiation. This means you will feel fuller and satisfied faster, keeping you from overeating. Depending on the brand, both kinds of milk are moderate in fat content. Soy milk has around 4 grams of total fat, while almond milk has around 2 grams.
It is always a great idea to make your own non-dairy milk alternative. This lets you keep the ingredients minimal and the health benefits high, without a worry. It can also be a lot more cost-effective, too!
What sugar you add to your coffee matters. Regular sugar is known to challenge weight loss. This means plain white sugar, cane sugar, and brown sugar. Most are refined sugars, which unfortunately increase your calorie intake and spike insulin levels.
Coffee by itself can reduce the risk of developing type 2 diabetes. Medical studies say that the chlorogenic acid in coffee lowers blood sugar and manages insulin. What sort of sweetener you add can sadly counter this!
There are many sweeteners that promote health and give you the sweetness you desire in your coffee. Check out these health coffee sweeteners to sweetly supplement your daily coffee ritual.
3 Essential Coffee for Weight Loss Recipes!
To simplify your weight loss goals, here are 3 go-to coffee recipes supporting healthy weight loss. These will give you energy and boost your confidence in your weight loss journey!
Coconut Cream Americano
This is a simple and frothy coffee to satisfy any latte cravings.
What you’ll need:
- 2 shots of espresso
- 3 oz of hot water
- 2-3 tablespoons of healthy coconut creamer
- Brew espresso
- Meanwhile, prepare hot water
- Pour hot water into espresso, then carefully stir in the creamer to reach desired consistency
Mocha Cold Brew
This is a completely guilt-free chocolatey coffee beverage recipe. It is also perfect for meal prepping. You can make a batch of this cold brew to last you up to a week!
What you’ll need:
- ¾ cup of coarsely ground medium roast coffee
- ½ teaspoon of cinnamon
- 2 tablespoons of cocoa powder
- 4 cups of water
- Splash of milk (optional)
- Mesh strainer
- Coffee filter
- Mix together coffee, cinnamon, and cocoa powder in a tall sealable container.
- Pour in the water
- Seal and place in the fridge overnight (or for at least 12 hours.)
- The next morning (or whenever the time is up!) place a mesh strainer with a coffee filter over a new container to store your cold brew
- Pour out the mixture so that all the solids are caught in the filter.
- Fill a glass with ice. Pour the desired amount of cold brew along with a splash of milk if desired and stir well.
- Store the rest of the cold brew in the fridge.
Almond Mocha Protein Frappé
Protein smoothies are a fabulous way to satisfy your caffeine cravings. You can play around with your sweeteners and fruits in this recipe as well!
What you’ll need:
- ½ cup of black coffee or cold brew
- ½ cup of unsweetened almond milk
- A tablespoon of raw honey
- One serving of favorite protein powder
- Coconut flakes
- 2 cups of ice
- Dark chocolate shavings (at least 70 percent) and coconut shavings (optional)
- Combine coffee, almond milk, honey, protein powder, and ice to a blender.
- Blend until smooth and creamy
- Pour into a glass of choice.
- Top with dark chocolate and coconut shavings, as desired!