Is Coffee making you Gain Weight?
Grinding out long hours week in and week out at work can be extremely demanding on both the body and the mind. It’s no surprise, then, that coffee ranks as the most popular beverage in the world after water. This popularity is primarily due to the caffeine hit that keeps the human brain alert and focused. For many people, coffee is an essential part of their workday routine, whether it's in the morning, at noon, or even in the evenings.
Despite its popularity, it’s common to overlook the potential downsides of coffee consumption on one’s body composition. Particularly concerning weight loss, understanding the difference between high and low-calorie coffee beverages can significantly impact your fitness goals.
The purpose of this message is to shed light on the often overlooked variations in calorie content among different types of coffee beverages. Below is a list ranked from the least to the most calorie-dense options:
Espresso Shot/Long Black/Instant Coffee/Cold Brew
Coffee itself has less than 2 calories. So, if you enjoy your coffee black (i.e., just coffee and water), it will have almost zero impact on your calorie intake.
Piccolo/Macchiato
As soon as you add even a small amount of milk to your coffee (as in piccolos and macchiatos), the calorie count rises. For example, 50mL of full cream milk can add about 30-40 calories to your coffee, while skim milk adds up to around 20-25 calories.
Flat White/Cappuccino/Latte
These are arguably the most popular forms of coffee in Australia, but they also add more calories due to the higher milk-to-coffee ratio. A large full cream flat white or latte can have upwards of 220 calories, while a large cappuccino can have around 160 calories. Although some people try to reduce the calorie impact by opting for skim milk or alternative milk types like soy, almond, or oat milk, the calorie difference isn’t significant.
Frappes and sweetened coffee drinks
This category includes extremely calorie-dense coffee beverages. For instance, a large chocolate frappe from McDonald's can contain upwards of 420 calories. This high calorie count is largely due to the sugar, syrup, and cream additives, which, while tempting, are not conducive to maintaining a healthy weight.
So, what are the key takeaways?
While many individuals have specific preferences for their coffee orders, this message isn't intended to discourage coffee consumption altogether. At STRIVE®, our members have access to Personal Coaches for guidance on reaching their fitness goals. Our primary objective is to educate our community about lifestyle changes that promote overall health and well-being.
If you're seeking a caffeine boost from your coffee, consider options that allow you to conserve calories for other purposes, such as enjoying a satiating snack or participating in social activities where calorie consumption may be higher. This approach ensures that your coffee habits don't hinder your fitness journey.
In summary, here are the key points to remember:
Avoid or limit additives such as sugar, syrups, and creams in your coffee order.
Think of your daily calorie intake as a budget. Is it wise to spend a significant portion of your calories on liquid beverages that lack satiety?
Reflect on what you truly desire from your coffee—is it solely a caffeine boost or something more? This consideration can guide your choices.
Remember that coffee choice is just one aspect of a broader range of lifestyle changes that contribute to a healthier life.
At STRIVE®, our members have access to expert guidance from our Personal Coaches, who tailor nutrition and exercise plans to meet the needs of each individual member.
Find out how you can achieve your health & fitness goals without long hours at the gym, with STRIVE Training Club.
