With summer in full swing, an icy cold brew coffee can seem like the perfect refreshing beverage when you’re trying to lose weight. But is this trendy chilled coffee actually helpful or hurtful for your weight loss efforts? Here’s a comprehensive look at the facts.
What is cold brew coffee?
Cold brew coffee is made by steeping coarse coffee grounds in room temperature or cold water for an extended period of time, usually 12-24 hours. This long steeping time extracts the oils and caffeine from the coffee beans, creating a smooth, rich concentrate. The concentrate is then diluted with water or milk and served chilled over ice.
Compared to regular hot coffee, cold brew tends to be less acidic and bitter, with a sweeter, smoother flavor. It’s also extra concentrated, packing more caffeine per ounce than regular coffee.
Nutrition facts
An 8 ounce (240 ml) serving of cold brew coffee contains around 2 calories and:
- Caffeine: 150-200 mg
- Potassium: 130 mg
- Magnesium: 8 mg
- Niacin: 0.5 mg
However, keep in mind thatcold brew is often diluted 1:1 with water, milk, or creamers, which can significantly increase the calorie and sugar content. An 8 ounce serving of cold brew coffee diluted with 2 ounces of 2% milk contains:
- Calories: 25
- Total fat: 1.5 g
- Saturated fat: 1 g
- Protein: 1.5 g
- Carbs: 3 g
- Sugar: 3 g
- Caffeine: 100-150 mg
Using sweetened creamers or syrups to flavor your cold brew can add even more calories from sugar.
Weight loss benefits
There are several ways that cold brew coffee may support weight loss:
Suppresses appetite
The caffeine in cold brew coffee may help suppress appetite. Studies show that caffeine consumption can reduce appetite and food intake, enhancing weight loss over time when paired with a calorie-controlled diet.
Boosts metabolism
Caffeine is known to give your metabolism a temporary boost, causing your body to burn slightly more calories after intake. Over time, this small metabolic boost from drinking cold brew regularly may translate to greater weight loss.
Increases fat burning
Research indicates that the caffeine in cold brew coffee may specifically promote fat burning. In one study, caffeine intake enhanced the rate of fat burning by an average of 13% in both lean and obese individuals.
Enhances exercise performance
The caffeine in cold brew can improve exercise performance, helping you work out longer and harder to maximize calorie burn. Even small doses of caffeine have been linked to increased endurance.
Additionally, cold brew provides antioxidant and anti-inflammatory benefits that may aid post-workout recovery.
Potential drawbacks
While cold brew coffee boasts some weight loss perks, there are a few potential downsides to keep in mind:
High in calories if added to creamers
While black cold brew is very low in calories, adding even a splash of creamer or milk can quickly drive up the calorie content. Just two tablespoons of half and half contain 20 calories, while flavored creamers have around 25-40 calories per tablespoon.
May cause jitteriness or anxiety
Some people may become jittery or anxious when drinking cold brew coffee, especially in large amounts. Caffeine sensitivity is highly individualized.
Can disrupt sleep
Consuming cold brew too late in the day may make it difficult to fall asleep or reduce sleep quality. This is problematic since poor sleep is linked to increased hunger and weight gain over time.
Can increase cortisol levels
The caffeine in cold brew may elevate levels of the stress hormone cortisol. Although useful for energy, chronically high cortisol can promote fat storage around the abdomen.
Potential fluid loss
Caffeine acts as a natural diuretic, meaning it can cause the loss of water from the body through increased urination. Staying properly hydrated is key for metabolism and weight control.
Tips for drinking cold brew for weight loss
Here are some tips for enjoying cold brew as part of a weight loss diet:
Watch your additions
Keep it simple by adding just a splash of milk or creamer, or sticking to black cold brew with no additions to control calories.
Savor it slowly
Sipping your cold brew slowly may help you feel satiated with less. Quickly gulping it down can make it less satisfying.
Pair with protein
Drinking cold brew with a protein-rich snack like nuts or Greek yogurt can provide a satiating combo.
Avoid added sugars
Skip the pumps of flavored syrups and opt for natural flavor boosters like a squirt of lemon juice or dash of cinnamon instead.
Mix up preparation methods
In addition to cold brew concentrate, try making iced coffee with hot brewed coffee poured over ice for variety.
Watch caffeine timing
Limit cold brew intake to before 2 p.m. to prevent late-day caffeine jitters and sleep disruption.
Stay hydrated
Be sure to also drink plenty of water throughout the day to offset any fluid losses from caffeine.
The bottom line
When enjoyed in moderation and minimally sweetened, cold brew coffee can be part of a healthy weight loss diet due to benefits like temporary metabolism and appetite suppression. However, be mindful of your personal caffeine tolerance and avoid pumping your cold brew full of high-calorie creamers and sweeteners to keep it from backfiring for your weight loss goals.
As with any part of your diet, moderation and balance are key when it comes to lasting success.
| Pros | Cons |
|---|---|
| Suppresses appetite | High in calories if added to creamers |
| Boosts metabolism | May cause jitteriness or anxiety |
| Increases fat burning | Can disrupt sleep |
| Enhances exercise performance | Can increase cortisol levels |
| Provides antioxidants | Potential fluid loss |
Is cold brew healthier than regular coffee?
Cold brew and regular hot coffee both provide health benefits, but cold brew has a nutritional edge in some regards:
Less acidic
The cold brew process results in 66% less acidity compared to hot coffee. This makes it gentler on the stomach and teeth.
Higher antioxidant content
Cold brew contains more soluble phenolic compounds, which are disease-fighting antioxidants.
Lower caffeine content
Although highly variable, cold brew on average contains 10-20% less caffeine than hot coffee brewed for the same duration.
No hot water
Hot coffee is associated with an increased cancer risk due to compounds formed with hot water. Cold brew avoids this issue.
Ready-to-drink vs. homemade
You can buy pre-made cold brew coffee or make it at home. Here’s how the two options compare:
| Ready-to-Drink | Homemade |
|---|---|
| More convenient | Less expensive |
| Typically contains preservatives | Fresher taste |
| Limited flavors | Customizable |
| Shelf-stable | Lasts up to 2 weeks refrigerated |
| Lower antioxidant content | Higher antioxidant content when fresh |
Tips for homemade cold brew
To make refreshing homemade cold brew, try:
- Using a coarse grind size
- Steeping for 12-24 hours
- Diluting concentrate 1:1 with water
- Storing in an airtight container in the fridge
- Enjoying within 2 weeks
Best time to drink for weight loss
The best time to drink cold brew coffee for weight loss is earlier in the day, at least several hours before bedtime. Consuming caffeine too late can interfere with sleep, which is critical for promoting a healthy metabolism.
Most experts recommend limiting caffeine intake to before 2 p.m. or stopping at least 6 hours before bed. Caffeine takes about 6 hours to clear from your system.
Drinking cold brew first thing in the morning may be beneficial, as research shows that consuming caffeine 30-60 minutes after waking up can maximize its energizing effects that support exercise and activity.
Cold brew can also be a smart afternoon pick-me-up when you need an energy boost to power through the second half of your day while avoiding later sleep disruption.
Cold brew alternatives for weight loss
If you find that cold brew coffee doesn’t quite agree with you, there are other caffeinated beverages that may support your weight loss goals, including:
Matcha green tea
Matcha provides caffeine plus metabolism-boosting epigallocatechin gallate (EGCG), a key antioxidant in green tea. Matcha has been found to enhance fat burning by 17% in some studies.
Yerba mate
Yerba mate is a South American herb that acts as a stimulant to dampen appetite while providing vitamin C, zinc, and polyphenol antioxidants.
Black tea
Like green tea, black tea contains caffeine and EGCG, albeit in lower amounts. It has been shown to slightly boost calorie expenditure.
Oolong tea
Oolong, a Chinese semi-oxidized tea, contains caffeine and catechins credited with increasing calorie and fat burn by enhancing the metabolism over 2-3 hours after consumption.
Guayusa
This Amazonian holly leaf is rich in caffeine, polyphenols, and saponins, compounds that may support weight loss by reducing inflammation, balancing blood sugar, and suppressing appetite.
Should you avoid cold brew when trying to lose weight?
There is no need to completely avoid cold brew coffee when trying to lose weight. In fact, having a daily cold brew may help you lose weight due to benefits like appetite suppression and improved metabolism.
The keys are to:
- Watch your additions – avoid excess creamers, sweeteners
- Practice moderation – 1-2 servings max per day
- Mind your timing – earlier in the day is best
- Stay hydrated – drink plenty of water as well
As long as you are mindful about your consumption habits, cold brew can be part of a balanced diet geared towards weight loss.
You may want to avoid cold brew if you experience strong caffeine sensitivity, sleep disruption from caffeine, or have a health condition where dietary caffeine is a concern. Pregnant women may also want to limit or avoid caffeine.
The bottom line
When consumed in moderation, cold brew coffee can support weight loss goals thanks to its metabolism and fat-burning boosting caffeine content. Just be cautious of added creamers and sweeteners that can drive up calorie intake. Sticking to black cold brew or a splash of milk is your best bet for weight control.
Enjoy cold brew as an occasional treat, and be mindful of your intake timing and caffeine sensitivity. Pair your coffee fix with healthy whole foods and regular exercise for the most effective approach to weight management.