Can coffee really help you lose weight? Here’s what the science says

What you’ll learn:

• The ‘coffee loophole’ is a trend that involves adding ingredients to coffee to boost its fat-burning effects or drinking coffee when hungry to reduce appetite.
• While coffee can be part of a healthy diet, sustainable weight loss requires a calorie deficit, a balanced diet, and regular physical activity.
• Coffee contains antioxidants and can increase your energy level, but don’t rely on it as a weight-loss solution.

If you love coffee, you might have heard that it can suppress appetite. That’s led to a trend on social media called the ‘coffee loophole.’ This viral weight-loss strategy involves adding ‘fat-burning’ ingredients to your morning cup or drinking coffee when you’re hungry instead of eating.

The idea is that coffee can naturally suppress appetite, and when it is combined with certain ingredients, the fat-burning powers of coffee are boosted. Using coffee to suppress appetite is called a “loophole” because it seems to offer a shortcut to weight loss without huge diet overhauls or exercise.

Here’s the reality check: While coffee may offer some benefits for weight management—and is a good source of antioxidants—it’s not a miracle worker.

At Noom, we focus on helping you build sustainable, science-backed habits to achieve long-term goals. We understand that lasting weight loss isn’t about quick fixes or trendy hacks. Instead, we guide you through making informed choices that fit your lifestyle, including how to incorporate coffee (however you like it!) into a well-rounded weight-loss approach. 

What is the “coffee loophole”?

There are two different versions of the “coffee loophole.” One version claims combining coffee with spices and/or supplements will accelerate weight loss. The other is nicknamed the 7-second coffee loophole. 

The spice or supplement “coffee loophole”

This trend typically involves mixing ingredients like lemon, honey, cinnamon, and sometimes even a sprinkle of cayenne pepper into your coffee. Some versions also add supplements like chromium, green tea extract, capsaicin, and L-carnitine.

Supporters of the coffee loophole suggest that these additions work alongside caffeine to support weight loss efforts. Each ingredient is thought to bring something to the metabolic table:

• Cinnamon: Research suggests that cinnamon might help stabilize blood sugar levels for people with type 2 diabetes, potentially reducing cravings and helping control appetite. 
• Cayenne pepper: Cayenne is known for its active compound, capsaicin, which research suggests could potentially boost metabolism by increasing thermogenesis—the process where your body generates heat and burns calories.
• Lemon: Rich in vitamin C and antioxidants, lemon is thought to aid digestion and detoxification. 
• L-carnitine: L-carnitine can help move fatty acids through the body more quickly and has been associated with greater weight loss in studies. 

Does it work and is it dangerous? 

While these ingredients have some health benefits on their own, there’s little scientific evidence to support the effectiveness of this specific combination for weight loss. It’s important to approach such trends with a healthy dose of skepticism.

While the drink isn’t inherently dangerous, it is important to recognize that it is not a replacement for a healthy diet and exercise. You should also note that there are guidelines regarding how much coffee is safe to consume due to the high caffeine content. You should not consume more than 400 milligrams of caffeine per day, equivalent to about four eight-ounce cups of regular brewed coffee. And even that might be too much for some people. Also, any supplements you take should be cleared by a doctor. 

The 7-second coffee loophole

The 7-second coffee loophole says that you should consume a cup of black coffee within—you guessed it—seven seconds of feeling hungry. The idea is that black coffee will stimulate hormones like dopamine and adrenaline, which will curb appetite. 

As with the original coffee loophole, there isn’t much evidence to support the effectiveness of this strategy. Plus, the 7-second coffee loophole may lead you to ignore your body’s natural hunger signals, which could result in less healthy eating habits down the road (like overeating later in the day or not eating enough). 

Even if you’re trying to lose weight, we never recommend ignoring your hunger cues. It’s about making healthy choices to satisfy your hunger. And if your hunger is emotional, find tools to cope with your emotions.

At Noom, we’re all about helping you make informed choices based on solid science. We encourage focusing on sustainable, long-term habits rather than quick fixes. A balanced approach that includes mindful eating, regular physical activity, and understanding your relationship with food is more likely to lead to lasting results.

Can coffee help you lose weight?

While trendy “coffee loopholes” promising miraculous weight loss aren’t the way to go, your favorite coffee isn’t just a delicious way to start your day. Coffee can be good for you. It provides antioxidants and might give your metabolism a slight nudge. But how significant is its role in weight loss? 

One of the key players in coffee’s potential benefits is, not surprisingly, caffeine, which can boost metabolism temporarily. Research shows that 100 milligrams of caffeine—the amount in one eight-ounce cup—can increase metabolic rate by 3-4% over a 150-minute period. This super small boost would require a dangerous amount of coffee to make a difference. Again, coffee is not a weight loss solution; it won’t help you burn enough calories to make a difference.

For safety reasons, always be mindful of how much coffee you drink throughout the day. If you are sensitive to its effects, factor that into how often you enjoy it.

Does decaf coffee have any benefits?

If you can’t handle the caffeine, don’t worry;, decaf coffee has its benefits. Research shows it can also act as a mild appetite suppressant, potentially helping you consume fewer calories throughout the day. This is because it increases the production of a satiety hormone called PYY, which can help you feel full. Remember, even decaf has a small amount of caffeine, about two to five milligrams per cup.

What is the “coffee loophole” – Noom’s take

Let’s pause for a reality check before you start guzzling gallons of coffee. While coffee in moderation can be a part of a healthy diet and provide you with some antioxidants and enjoyment, it’s not a weight loss solution. 

At Noom, we encourage a balanced approach that focuses on building a healthy lifestyle for sustainable results. Your favorite coffee drink has a place within that plan, but be mindful that loading it with creamer, sugar, or other high-calorie add-ins can impede your progress, especially if you don’t account for those extra calories. Here are some tips for making it work for you.

The healthiest ways to drink coffee

While coffee itself may have some health benefits, it’s not a magic answer for shedding pounds, but that doesn’t mean you need to give up your favorite brew. Here are some simple tweaks to help you enjoy your coffee in a way that supports your health journey:

• Embrace the bold flavor of black coffee: Research suggests that drinking unsweetened coffee without milk or cream, in particular, is associated with (but doesn’t cause) weight loss. An eight-ounce cup of unsweetened black coffee has only two calories, making it a great beverage option when balanced with lots of water throughout the day. New to drinking it plain? Start by cutting back on add-ins gradually. Your taste buds can adapt, and you’ll soon appreciate coffee’s rich, natural taste.
• Go for low-fat or unsweetened plant-based milk: If you need a splash of something in your coffee, low-fat milk, unsweetened almond milk, or oat milk can do the trick without overloading on calories.
• Limit sugar and syrups: Skip the flavored syrups and excess sugar. Use just a small amount or a natural sweetener if you need sweetness. Those fancy coffee drinks loaded with sugar and cream can easily pack 300-400 calories. 
• Sprinkle in some cinnamon: A sprinkle of cinnamon can still add warmth and flavor without extra calories. Just don’t expect it to work weight-loss miracles!
• Keep an eye on your cup count: The FDA recommends no more than three or four eight-ounce cups a day to avoid the jitters and sleep issues that can come with too much caffeine.
• Practice mindful sipping: Savor each cup slowly, enjoying the aroma and flavor. This can help you feel more satisfied with less and avoid mindless calorie intake.
• Use your Food Lookup tool: Noom’s Food Lookup tool includes many popular coffee shop drinks. Quickly look up your favorite beverage to see its color and calorie count to determine whether it fits into your goals for the day.

These tips aren’t about strict rules or quick fixes—they’re about finding ways to enjoy your coffee that align with your health goals. 

How to time your coffee drinking for the best results

While the timing of your coffee intake won’t magically melt away pounds, it can play a role in supporting your overall health and weight management goals. But when should you drink coffee to potentially maximize its benefits, and when should you skip it? 

Here’s how the timing of your coffee intake can potentially make a difference:

• Morning boost: Drinking coffee in the morning, especially about an hour after waking up. This is when your cortisol levels naturally rise, and adding coffee can give you that extra energy boost without disrupting your body’s rhythm.
• Pre-workout nudge: Studies suggest sipping coffee about 30-60 minutes before exercise can increase endurance and performance. Some evidence suggests that caffeine can increase fat oxidation, allowing your body to tap into fat stores for energy during exercise.
• Midday focus: If you find yourself experiencing a slump in the early afternoon, a cup of coffee may help some people improve focus and productivity. However, be mindful of the time, as drinking coffee too late in the day can interfere with your sleep, which is important for weight management, too! Try setting a “caffeine curfew”—maybe no coffee after 2 pm—to protect your precious sleep if it keeps you up.

Here’s what’s important to remember: while timing your coffee might offer some benefits, it’s not the cornerstone of effective weight management. Your overall eating patterns, physical activity, and relationship with food play much bigger roles.

Side effects of drinking coffee

Coffee can be a tasty addition to your healthy lifestyle, but it can come with some side effects. 

Here’s what to watch out for:

• Feeling jittery or anxious: Consuming too much caffeine can leave you feeling jittery or anxious, which might make you uncomfortable, increase stress levels, and impact your weight loss efforts.
• Disrupted sleep: Drinking coffee later in the day, particularly in the afternoon or evening, can interfere with your sleep. Poor sleep can affect your metabolism and make it harder to maintain a healthy weight.
• Stomach discomfort: Some people may experience digestive issues or increased acid reflux when drinking coffee, particularly on an empty stomach. This discomfort can disrupt your eating patterns and overall well-being.
• Temporary blood pressure increase: Coffee can cause a brief spike in blood pressure. If you have been diagnosed with high blood pressure, monitor this effect and discuss your coffee consumption with your healthcare provider.
• Caffeine dependency: Regular caffeine consumption can lead to mild dependency, with withdrawal symptoms like headaches or irritability if you skip your usual cup. This dependency might make it harder to cut back if you need to.

These side effects could throw a wrench in your weight loss efforts by disrupting your sleep, increasing stress, or making you feel too jittery for a workout. Be sure to cut back or talk to a healthcare provider if you experience any concerning issues. 

Making Noom a part of your sustainable weight loss journey

While trends like the “coffee loophole” might seem tempting, they’re not the key to lasting change. Coffee may offer some benefits, but it’s not a miraculous solution. 

Remember, your path to better health is about more than just what’s in your coffee cup—it’s about making choices that nourish your body and mind for the long haul. If you’re looking for a science-backed approach to weight loss that fits your lifestyle, we’re here to support you every step of the way.

The real secret to success lies in building long-lasting, healthy habits that work for your unique lifestyle. That’s where Noom shines. We don’t chase fads or quick fixes. Instead, we focus on helping you create a personalized approach to health that stands the test of time. 

Our program guides you in making informed choices about everything you eat—including your favorite brew—as part of a comprehensive weight management strategy.

Noom’s science-backed approach can help you better understand your habits and build strategies that truly work for you. We’ll help you navigate the complexities of weight loss, from understanding why you might not be losing weight to making smart choices about what to eat and drink. Let’s work together to create positive changes that last far longer than your morning cup of Joe.