Black Coffee for Weight Loss: Benefits, Best Time to Drink, and How to Make It 

Introduction

All of us need some morning fuel to start our day, don’t we? For some, it is tea and for others, it is coffee. But do you know that coffee is more than just a morning beverage? Particularly the black coffee? Black coffee has recently gained popularity among individuals trying to manage weight as it may have weight-management benefits¹. 

Black coffee may have several benefits that can support your weight management journey; however, it is essential to understand its effects and potential drawbacks. In this article, we will discuss aspects like black coffee benefits for weight loss, how to make it, and its side effects to help you make the right decisions. 

Is Black Coffee Good for Weight Loss?

Black coffee may be able to help with weight management, especially when combined with a healthy lifestyle. It contains bioactive compounds such as caffeine and trigonelline, which may improve body composition and metabolism in individuals who are overweight². Some studies indicate that unsweetened caffeinated or decaffeinated coffee is linked to less weight gain over time¹. Hence, the weight management effect of coffee is more prominent when it is plain and unsweetened. 

In short, black coffee for weight loss may support weight management when paired with appropriate lifestyle and diet strategies and is best planned by a nutritionist to achieve good results. 

Black Coffee Benefits for Weight Loss

Black coffee might help you support weight management through several mechanisms. Here are a few of them: 

1. Metabolism and Fat Burning 

Caffeine, which is one of the main components in coffee, helps stimulate the central nervous system and improve metabolic efficiency. This may help the body burn more energy even when you are at rest³. A study published by The American Journal of Clinical Nutrition suggests that coffee/caffeine increases the calorie and fat burn in both obese and lean people⁴. This is because caffeine helps the body produce more heat and release stored fat, which can be used by the body for energy. This might be helpful for people who are trying to reduce or manage body fat³. However, it is recommended to consult a healthcare professional before increasing your caffeine intake. 

2. Appetite Suppression 

Coffee might help reduce hunger by influencing the body’s hunger and fullness signals. It can reduce the hormones that make you hungry and enhance the signals to make you feel full, especially after a meal. It also slows down the release of sugar into the blood. Overall, although coffee might help reduce your appetite, its effects vary from person to person³.

3. Low in Calories 

Black coffee, when consumed without sugar, cream or milk, has very few calories⁵. This makes it an good replacement for high-calorie beverages like sweetened coffee, soft drinks, or packaged juice. Choosing coffee over such beverages helps with reducing unnecessary calorie intake. 

4. Boosts Exercise Performance 

Studies indicate that consuming a caffeinated drink, such as black coffee, before exercise might help you burn more fat during workouts. Along with increased fat utilisation, caffeine also improves oxygen use during moderate-intensity workouts, whether you have eaten or not. Additionally, it can also improve alertness and energy, which might help you move more or exercise longer with better focus¹.  

Note: Drinking coffee may cause stomach discomfort in some individuals⁵. Therefore, avoid drinking coffee on an empty stomach or take it with a small snack, such as biscuits or nuts, to avoid acid reflux. 

5. Blood Sugar Control 

Some short-term studies suggest that caffeinated coffee might help the body process blood sugar. In a small study involving obese men with higher fasting blood sugar levels, men who consumed caffeinated coffee showed better glucose control after meals compared to those who consumed decaffeinated coffee or no coffee at all. The study also showed a reduction in waist size in the caffeinated group, showing that coffee may help support metabolic health¹. Hence, coffee might help control blood sugar level, which in turn might help support fat metabolism and manage weight over time. 

How to Make Black Coffee for Weight Loss?

Now that you know the black coffee benefits for weight loss, it is also important to know how to make it to get the best out of it. Here is how to make black coffee for weight loss at home. 

• Boil water: Boil about 1 cup of fresh water. (Avoid using milk, as it can reduce the potential benefit). 
• Add coffee: Add 1 to 2 teaspoons of ground coffee (roasted and crushed) into your coffee maker. 
• Brew: Add boiled water over the coffee grounds; let it steep for 3-5 minutes. 
• Strain: After brewing, strain the coffee into a cup (let the coffee drip into the cup if you are using a filter). 
• Flavouring (optional): Add some cinnamon for taste if needed. Do not add sugar, sweetener, or cream, as they are high in calories and can reduce the benefits⁵ 

Enjoy your coffee once it is fully ready. Note that coffee alone cannot contribute to weight loss; you will need to combine it with proper exercise, diet, and lifestyle for the best results. 

Side Effects of Black Coffee

Although black coffee has many potential benefits, its excess consumption might cause several side effects. Following are some common side effects of black coffee: 

1. Anxiety

The caffeine in coffee stimulates the central nervous system, which in turn triggers the release of adrenaline (a hormone). This might make you feel anxious or increase the risk of anxiety if consumed in excess. Studies indicate that this is more likely to happen when caffeine intake is more than 400mg^1,6. 

2. Heart Issues

Although moderate coffee consumption is beneficial for the heart, its brewing method is very important. Boiled or unfiltered coffee might have excess diterpenes, which can increase blood cholesterol levels and that, in turn, can increase the risk of heart disease⁷. In addition, excess caffeine might also cause heart palpitations (a sensation of increased heart rate)⁵.

3. Gastrointestinal Issues

Since coffee is acidic in nature, excess coffee consumption might increase stomach acid production, causing gastric issues like acid reflux and peptic ulcers. This might lead to discomfort and long-term digestive issues³.

4. Sleep Issues

According to some studies, coffee might significantly interfere with sleep, reducing it by approximately 30-45 minutes¹. It might also cause insomnia-related symptoms like trouble falling asleep, frequent awakenings during the night, and feeling sleepy during the daytime⁸.

5. Dehydration

The excess consumption of coffee might cause dehydration as it has a diuretic effect. This means it can increase urine output, thus leading to fluid loss³.

Common Myths About Black Coffee and Weight Loss

Although black coffee may offer some benefits for weight management, it is surrounded by many myths and misconceptions. Here are a few common ones, along with the facts. 

1. Myth: Coffee alone is enough for weight loss. 

Fact: No, coffee alone cannot significantly reduce weight. It might help increase metabolism and suppress appetite³, but effective weight management needs a balanced diet with calorie control and regular physical activity. 

2. Myth: Consuming more coffee means more weight loss. 

Fact: This is not true. A moderate amount of coffee consumption might help you in managing weight, while excess coffee consumption is associated with several health issues like anxiety, gastric troubles, and sleep issues³.

3. Myth: Black coffee or caffeine works the same for everyone. 

Fact: This is false. Everybody processes caffeine differently; a moderate dose for one might be a high dose for someone else. Factors such as metabolism, body weight, and the use of several medicines might influence how caffeine affects an individual⁹.

4. Myth: Black coffee is effective at any time of the day. 

Fact: No, this is not true. Consuming coffee in the morning may be more beneficial because it won’t disrupt the sleep pattern and may help reduce inflammation that occurs earlier in the morning¹⁰. Consuming coffee late at night might interfere with your sleeping patterns; therefore, studies recommend drinking coffee at least 8 hours before you sleep¹. 

5. Myth: Decaffeinated coffee does not play any role in weight management. 

Fact: This is not true. Decaffeinated coffee, like caffeinated coffee, is linked with less weight gain, suggesting that it might help with weight management¹.

6. Myth: Black coffee can suppress appetite for a long time. 

Fact: No, black coffee might suppress your appetite only temporarily. This is because the caffeine in the coffee stimulates the hypothalamus, a part of the brain that regulates hunger, making you feel fuller for a short period³. 

Conclusion 

Black coffee might help you in your weight management journey by playing a role in improving functions like metabolism and appetite control. However, you can get better benefits from it when you combine it with a healthy lifestyle, regular exercise, and a proper diet. Do not forget that moderate intake of coffee is crucial, as excessive consumption may lead to serious side effects. It is best to consult a healthcare professional for personalised advice. 

Frequently Asked Questions (FAQs) 

References

1. Emadi RC, Kamangar F. Coffee’s Impact on Health and Well-Being. Nutrients [Internet]. 2025 Aug 5;17(15):2558–8. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12348139/ 

2. Cardero ÁF, Cinos JLS, Bravo L, Sarriá B. Consumption of a Coffee Rich in Phenolic Compounds May Improve the Body Composition of People with Overweight or Obesity: Preliminary Insights from a Randomized, Controlled and Blind Crossover Study. Nutrients [Internet]. 2024 Aug 26 [cited 2024 Sep 24];16(17):2848–8. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11397522/ 

3. Chien XY. The Relationship between Coffee and Weight Management. Theoretical and Natural Science [Internet]. 2024 Dec 26 [cited 2025 Mar 12];74(1):128–35. Available from: https://www.researchgate.net/publication/387450889 

4. Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jéquier E. Caffeine and coffee: Their Influence on Metabolic Rate and Substrate Utilization in Normal Weight and Obese Individuals. The American Journal of Clinical Nutrition [Internet]. 1980 May 1;33(5):989–97. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0002916523439044 

5. The Nutrition Source. Coffee [Internet]. The Nutrition Source. 2019. Available from: https://nutritionsource.hsph.harvard.edu/food-features/coffee/ 

6. Liu C, Wang L, Zhang C, Hu Z, Tang J, Xue J, et al. Caffeine Intake and anxiety: a meta-analysis. Frontiers in Psychology [Internet]. 2024 Feb 1;15(1270246). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10867825/ 

7. Buelna-Chontal M. Coffee: Fuel for Your Day or Foe for Your Arteries. Napolitano A, Allegra M, editors. Antioxidants [Internet]. 2024 Nov 27 [cited 2025 Feb 18];13(12):1455. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11672806/ 

8. Jee HJ, Lee SG, Bormate KJ, Jung YS. Effect of Caffeine Consumption on the Risk for Neurological and Psychiatric Disorders: Sex Differences in Human. Nutrients [Internet]. 2020 Oct 9;12(10):3080. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7601837/ 

9. Williamson L. Is Caffeine a Friend or foe? [Internet]. www.heart.org. 2022. Available from: https://www.heart.org/en/news/2022/08/08/is-caffeine-a-friend-or-foe 

10. When It Comes to the Health Benefits of coffee, Timing May Count [Internet]. NHLBI, NIH. 2025. Available from: https://www.nhlbi.nih.gov/news/2025/when-it-comes-health-benefits-coffee-timing-may-count 

11. Antonio J, Newmire DE, Stout JR, Antonio B, Gibbons M, Lowery LM, et al. Common Questions and Misconceptions about Caffeine supplementation: What Does the Scientific Evidence Really show? Journal of the International Society of Sports Nutrition [Internet]. 2024 Mar 11;21(1). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10930107/ 

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