One hundred ml of plain black coffee contains about 5 kcal and approximately 90-95 mg of caffeine (depending on preparation method). It also provides small amounts of B vitamins, potassium, magnesium, and antioxidant compounds.

According to Very Well Health, metabolism converts food into energy. An individual's metabolic rate determines how quickly calories are burned and the effectiveness of weight loss. Coffee, with its high caffeine content, boosts metabolism, aiding in calorie burning, fat breakdown, and appetite control.

Coffee can increase the metabolic rate by 5-20% for about three hours. Individuals consuming about 100 milligrams (mg) of caffeine may burn an additional 80-120 calories within 12 hours.

Coffee is rich in antioxidants, helping to burn more calories. Photo: Anh Chi

Caffeine consumption also improves fat oxidation (the body's process of breaking down fats), thereby helping to prevent excess fat accumulation that leads to weight gain.

Drinking a cup of coffee before meals can reduce energy intake or total calorie consumption by promoting stomach fullness and increasing satiety.

According to Healthline, coffee contains many bioactive compounds such as caffeine and polyphenols, including chlorogenic acid. Some studies suggest these compounds may influence gut microbiota and metabolic processes, thereby supporting weight management. Polyphenols in coffee have antioxidant and anti-inflammatory properties, contributing to reduced fat accumulation and improved metabolic health. Chlorogenic acid can slow carbohydrate absorption, helping to stabilize post-meal blood sugar.

Additionally, caffeine can inhibit the neurotransmitter adenosine, while increasing neuronal activity and releasing neurotransmitters like dopamine and norepinephrine. This characteristic helps drinkers feel more alert, enhances muscle endurance, and supports better physical activity during weight loss.

For effective weight loss, individuals should combine pure coffee with a healthy, balanced diet and regular physical activity. Relaxing the mind and getting sufficient sleep also contribute to increased metabolism and calorie burning.

Individuals aiming for weight loss should drink two-three cups of coffee daily, with a maximum caffeine intake of 400 mg. Prioritize pure coffee without added sugar or milk, as these increase calorie intake and can lead to rapid fat storage. Excessive coffee consumption can easily cause heart rhythm disorders, increased blood pressure, and reduced calcium absorption. Avoid drinking coffee after 16h as it can worsen sleep problems.

Children and adolescents should not consume coffee for weight loss, as their brains are still developing at this age. Pregnant and breastfeeding women, individuals with coffee intolerance, or gastroesophageal reflux should also avoid this beverage.

Anh Chi (Compiled)