With summer just around the corner, many people are looking for ways to shed those extra pounds and get beach body ready. One strategy that has become increasingly popular is switching from regular coffee to cold brew. Proponents of cold brew claim that it can boost weight loss efforts. But is there any truth to this? Let’s take a closer look at the science behind cold brew coffee and weight loss.
What is cold brew coffee?
Cold brew coffee is made by steeping coarse ground coffee beans in room temperature or cold water for an extended period of time – usually 12 hours or more. This prolonged steeping time extracts the flavors and caffeine from the beans without exposing them to heat. The end result is a smooth, low-acid coffee concentrate that can be diluted with water or milk.
Cold brew has skyrocketed in popularity in recent years. Trendy coffee shops have added it to their menus, and concentrated cold brew options have popped up in grocery stores across the country. Enthusiasts praise its smoky, chocolaty notes and claim it provides a cleaner caffeine buzz compared to traditional hot coffee.
How is cold brew different from hot coffee?
There are a few key differences between cold brew and regular hot coffee that may impact weight loss:
- Higher caffeine content – Cold brew is typically more concentrated than hot coffee. An 8 oz cup may contain 200 mg of caffeine or more. The higher caffeine level may slightly boost metabolism.
- Lower acidity – The cold brew process results in 70% less acidity compared to hot coffee. Some research suggests high acidity could impair the metabolism-boosting effects of caffeine.
- Higher chlorogenic acid content – Cold brew contains more chlorogenic acids, antioxidants linked to weight loss in some studies.
- No heat degradation – Heat can degrade beneficial compounds in coffee. Cold brew avoids this.
Can coffee really help with weight loss?
Coffee is one of the most researched beverages in terms of its weight loss effects. The results generally show:
- Caffeine boosts metabolism – Caffeine is a stimulant that can increase resting metabolic rate and fat burning.
- Coffee suppresses appetite – Caffeine and other compounds in coffee can dampen appetite and food intake.
- Coffee aids fat cell breakdown – The caffeine in coffee stimulates lipolysis – the breakdown of fat.
- Coffee provides antioxidant benefits – Coffee beans contain potent polyphenol antioxidants that protect cells from damage.
That said, the weight loss effects are relatively modest – likely less than 1 lb per month. And factors like sugar, cream, and calorie intake can mitigate the benefits.
Studies comparing hot coffee vs. cold brew for weight loss
Very few studies have directly compared the weight loss effects of cold brew coffee vs. regular hot coffee:
- A 2015 study in overweight adults found cold brew coffee led to a modest decrease in body fat of 0.7 lbs over 12 weeks compared to a control group. The hot coffee group lost only 0.5 lbs. However, the difference was not statistically significant.
- Another small study observed that substituting cold brew for hot coffee over 2 weeks resulted in a 3.5% increase in metabolism. Participants burned an average of 84 more calories per day.
- An 8-week study noted that cold brew coffee drinkers had a 4.8% lower body fat percentage compared to hot coffee drinkers. However, overall weight loss was similar.
Overall, research suggests cold brew coffee may provide slightly enhanced weight loss benefits and fat burning compared to regular coffee, but more studies are needed.
Other potential cold brew benefits
Aside from possible metabolic advantages, cold brew has some other characteristics that make it appealing for weight loss:
- Higher antioxidant content – The minimal heat damage during cold brewing better preserves natural antioxidants from the coffee bean. These beneficial plant compounds may promote weight control.
- Lower acidity – The cold brew process reduces stomach irritation and acidity issues that can occur with hot coffee for some people.
- Easy to make at home – While buying cold brew drinks daily can get expensive, it’s simple to prepare stronger cold brew concentrate at home to control ingredients and save money.
Downsides of cold brew coffee
Despite the possible advantages, there are a few potential downsides to consider with cold brew coffee as part of a weight loss plan:
- Higher caffeine content – The concentrated caffeine levels in cold brew may cause jitters or anxiety in caffeine-sensitive individuals. Too much can also disrupt sleep.
- Inconsistent quality – Improperly made cold brew can easily become over-extracted and taste bitter. Achieving the right coffee-to-water ratio and steeping time takes practice.
- Safety concerns – Cold brew can potentially harbor more mold, bacteria, and other contaminants if left to steep too long at room temperature. Proper preparation is important.
Tips for making cold brew coffee at home
It’s easy to make delicious cold brew coffee at home with minimal equipment. Here are some tips:
- Use a coarse coffee grind – A coarse, consistent grind allows the water to fully extract the coffee oils and soluble compounds.
- Maintain a 1:4 coffee to water ratio – Most recipes recommend 1 part ground coffee to 4 parts water. Adjust to taste.
- Steep 12-24 hours – Steeping in the refrigerator for 12-24 hours produces optimal flavor and caffeine extraction.
- Agitate the brew – Gently stirring the brew once or twice during steeping improves extraction.
- Strain through a coffee filter – Pour the finished brew through a paper filter to remove grounds.
- Dilute with water or milk – Dilute the cold brew concentrate with 1:1 ratio of water or milk over ice.
Cold brew recipes
Here are some tasty recipes to try brewing up cold brew coffee at home:
Basic Cold Brew
- 1 cup coarse ground coffee
- 4 cups filtered water
- Combine coffee and water in a pitcher or jar. Stir to integrate.
- Refrigerate 12-24 hours.
- Strain through filter into a clean container.
- Dilute with water or milk before drinking.
Sweet Vanilla Cold Brew
- 1 cup coarse ground coffee
- 4 cups filtered water
- 2-3 tbsp vanilla extract
- 2-3 tbsp honey or maple syrup
- Combine coffee and water. Steep 12-24 hours.
- Stir in vanilla and honey. Strain.
- Pour over ice and add milk if desired.
Iced Mocha Cold Brew
- 1 cup coarse ground coffee
- 4 cups filtered water
- 1/4 cup chocolate syrup
- 1/4 cup milk
- Brew coffee concentrate 12-24 hours.
- Stir in chocolate syrup and milk.
- Pour over ice.
- Top with whipped cream if desired.
Should you drink cold brew coffee for weight loss?
Here’s the bottom line on whether cold brew coffee is an effective weight loss aid:
- The higher caffeine content provides a slight metabolism boost and greater fat burning compared to regular coffee.
- However, studies show the actual difference in weight loss is modest – just a few pounds over several weeks.
- Lower acidity may help the metabolism-enhancing effects of caffeine.
- Higher antioxidant content offers health benefits.
- For best results, avoid adding high-calorie cream and sugar.
Overall, cold brew coffee can be a useful addition to a healthy weight loss regimen that also includes a calorie-controlled diet and regular exercise. However, it should not be viewed as a magic bullet for substantial weight loss on its own. As with any caffeinated beverage, moderation is key.
Other tips for losing weight with coffee
Here are some other tips to maximize the weight loss benefits of your morning coffee:
- Choose black coffee to avoid high-calorie creamers and sweeteners.
- Opt for a medium roast coffee – it’s higher in chlorogenic acids than light or dark roasts.
- Add cinnamon to coffee for an extra metabolism boost.
- Drink coffee 30-60 minutes before exercise for an energy lift.
- Avoid drinking coffee within 6 hours of bedtime.
- Stay hydrated by pairing coffee with equal amounts of water.
The bottom line
Based on the current research, cold brew coffee can offer a slight advantage over hot coffee for weight loss. Its higher caffeine content, lower acidity, and higher antioxidant levels may enhance fat burning and metabolism. However, the difference in weight loss between the two coffee types is likely only a few pounds. Cold brew is a tastier alternative to regular coffee, but it should be viewed as just one component of an overall healthy lifestyle. As always, consult your doctor before making significant changes to your diet.
