Is Coffee An Appetite Suppressant? Here’s The Answer For You In 2024
People consume coffee around the world. It is an essential day starter for many since this caffeine-containing beverage energizes your body.
Research indicates coffee offers several health benefits in addition to the energy boost from caffeine. Evidence shows that elevated coffee consumption has positive effects[1] on neurocognitive disease, has anti-inflammatory properties, and may decrease the risk of cardiovascular and metabolic diseases.
People drink coffee for reasons besides waking up or for possible health benefits. It is thought to decrease hunger, but is coffee an appetite suppressant? What if coffee helped to control your hunger?
Experts recommend lifestyle changes and long-term strategies for optimal weight management, and this article offers healthy options for fat loss. However, safe supplementation to aid your efforts might be helpful as well. Coffee has been shown in several studies to decrease the feelings of hunger depending on the eating time frame.[2]
Do People Consider Coffee An Appetite Suppressant?
Yes, people consider coffee an appetite suppressant, however, the scientific evidence is complex. There are studies that report coffee’s health benefits because it contains phytochemicals, but research is inconclusive regarding how and why coffee affects appetite.
Does Coffee Suppress Appetite?
Several studies report coffee consumption affects appetite although the timing of food intake seems to be an important factor. Coffee contains caffeine, a natural central nervous system (CNS) stimulant.
Caffeine is an ingredient commonly listed in weight loss supplements since it has long been suspected as a diet aid. Is caffeine an appetite suppressant? A meta-analysis review[3] in 2019 noted caffeine intake may have a positive effect on weight loss, BMI, and fat reduction. A different study reported that timing[2] meals and coffee intake could decrease appetite.
A study involved Turkish coffee,[4] which has the highest level of phenolic component content in comparison to other types of coffee. Therefore, Turkish coffee most efficiently produces antioxidant activity. Turkish coffee intake was associated with a decrease in food consumption and energy intake, which affect body weight management.
Many studies support caffeine via coffee as a valid appetite suppressant however in 2018 a study showed a weak[5] and temporary effect on food intake was noted.
A more recent research paper reviewed studies done both in vitro[6] and with animals showed that coffee could reduce fat storage[7] by inhibiting fat cell growth and influencing the gut microbiome. These factors affected fat storage in the body for obese humans (and animals).
Evidence regarding caffeine and coffee affecting appetite hormones, the perception of hunger, and gastric emptying is uncertain. Research studies over the past decade have inconsistent results suggesting further research is needed.
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How To Use Coffee To Suppress Appetite
When you consume coffee is an important factor relating to how it will affect your appetite. An aforementioned study noted that coffee intake within 0.5 to 4 hours reduced hunger, but a different time window of 3 to 4.5 hours showed minimal effect on appetite.
So, how long does coffee suppress appetite? Studies show that drinking coffee before a meal within a half hour and up to four hours was likely to curb the appetite and reduce food intake.
So, why does coffee suppress appetite? Caffeine increases energy expenditure, and thermogenesis, and also affects appetite hormones. The full effect of coffee on hunger and satiety is unclear[8] since they are subjective measures and not easily quantified. Thus, further study is recommended.
Interestingly, coffee consumption shows a positive association with adiponectin, a hormone[9] that helps regulate blood sugar levels, fatty acid metabolism, and insulin sensitivity. Lower adiponectin levels are linked with metabolic diseases including obesity.
A study[10] of green coffee bean extract containing high levels of chlorogenic acids, administered as a supplement showed significant changes in body fat percentage and fat mass without detrimental effects.
Does decaf coffee suppress appetite? Studies indicate decaf[11] has similar effects on appetite as caffeinated coffee.
It is always recommended that people follow a long-term plan including whole foods and exercise when trying to lose weight. Also, consult with a registered dietician or nutritionist when making food choices and trying to manage a healthy lifestyle.
Is It Healthy To Consume Coffee?
Coffee contains a significant amount of biologically active phytochemical compounds that have their own health benefits. Plants produce polyphenols as part of their metabolic processes. In particular, coffee contains polyphenols called chlorogenic acids, which are naturally occurring components that have an anti-inflammatory effect on cells.
As a result of their multifunctional phytochemical properties, they are being studied and considered as food enhancers to fortify foods improving their bioactive function for human (and animal) wellbeing.
While there are phytochemicals and antioxidants in light, medium, and dark-roasted beans, medium-roasted[12] coffee beans appear to offer the most beneficial nutrients for health.
Some of the many health benefits associated with coffee include lower risk for metabolic syndromes, cardiovascular disease, and specific cancers.[13] There is evidence that a lower propensity for neurological and brain diseases like Parkinson’s, Alzheimer’s, and depression may be benefits of drinking coffee.
When consumed in large amounts, caffeine can cause anxiety, insomnia, and calcium loss in the bones. The latter outcome could lead to an increased risk of fractures if it occurs in those with osteoporosis.
Experts recommend limiting caffeine consumption to 400 mg/day[14] to minimize the chances of experiencing negative effects. That is equivalent to about four or five cups of caffeinated coffee. During pregnancy, women should limit their caffeine intake to 200 mg/day for their safety and the safety of their fetus.
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Other Natural Appetite Suppressants
Caffeine occurs naturally in coffee acting as a stimulant increasing energy which may affect hunger hormones causing appetite suppression. There are over-the-counter pharmaceutical supplements that encourage appetite control. What are some other natural suppressants?
Certain teas may help suppress the feeling of hunger. Green tea contains caffeine and catechin polyphenols, such as epigallocatechin gallate[15] (EGCG). EGCG has been studied for its effects on hunger satiety and feeling of fullness, therefore decreasing hunger.
A 12-week study using green tea extract containing high levels of EGCG[16] resulted in significant weight loss and reduced weight circumference. Participants demonstrated decreased appetite hormone levels and blood cholesterol as well.
Capsicum,[15] a bioactive compound in the chili pepper fruit, contains capsaicinoids, which have been found to decrease hunger hormones and feelings of hunger. Here is a list of other foods you can try to curb your hunger.
Apple cider vinegar is indicated in several studies[17] to be an appetite suppressor when taken alongside a meal for up to 120 minutes. Do not forget to stay hydrated. Drinking water regularly can help fill you up and suppress feelings of hunger.
Dietary supplement manufacturers are unregulated by the Food and Drug Administration (FDA), therefore claims made about their products may be unproven. Natural weight loss supplements containing certain plants claiming to suppress hunger should be used with caution. Garcinia cambogia,[18] a plant found in some supplements, has been linked to liver damage. Consumers should read all labels to be aware of the ingredients listed in the products they purchase.
Obesity researchers are studying numerous treatments, including plant extracts[19] to determine their safety and effectiveness for weight management. In a systematic review, researchers found that most dietary supplements did not have significant effects on suppressing appetite for weight loss.
Conclusion
Does coffee suppress appetite? The answer is, it depends. Research shows there are many variables to consider so there is not a definitive answer, yes or no. One variable shown was coffee intake before a meal affected hunger in a certain time window. For appetite suppression, the meal should be eaten within a half hour up to four hours following coffee consumption.
The correlation between coffee and appetite has been studied more in-depth in recent years. While there are some studies that link coffee and caffeine to appetite suppression, many report they plan to study further. Some studies did not show repeatable results or were deemed inconclusive.
Study results indicate positive effects of coffee and caffeine due to their phytochemical properties concerning health and wellness. Evidence indicates a decreased risk for cardiometabolic diseases, positive effects on neurodegenerative diseases, and possible weight management assistance for some.
Appetite suppression could be managed with supplementation or natural means. Apple cider vinegar and green tea extract are mentioned in several studies to be effective suppressors. If interested in using supplements here are reviews you may find helpful. Take care if using supplements since they are not regulated by the FDA.
Finally, coffee is linked to many health benefits and may curb your food cravings as long as it is consumed in recommended amounts. It is recommended to utilize lifestyle changes like eating a healthy diet and performing regular exercise for weight management. If your appetite seems overly active, you should consult your health provider.
Frequently Asked Questions
Coffee consumed before a meal may suppress hunger for a half hour up to four hours.
Coffee and green tea have both been indicated in studies that they may affect appetite. Do not forget that simply hydrating regularly with water can also be helpful with feelings of hunger.
Some people respond to coffee with more hunger versus appetite reduction. Studies indicate there is not a definitive answer to why this happens.
Outside of pharmaceutical options, green tea extract shows the most promise with regard to appetite suppression and weight loss.
Green tea may suppress appetite. However, green tea extracts that contain high levels of EGCG have been shown to reduce appetite hormone levels.
Resources
- Abalo, R. (2021). Coffee and Caffeine Consumption for Human Health. Nutrients, [online] 13(9), pp.2918–2918. doi:https://doi.org/10.3390/nu13092918.
- Schubert, M.M., Irwin, C., Seay, R.F., Clarke, H., Allegro, D. and Desbrow, B. (2017). Caffeine, coffee, and appetite control: a review. International Journal of Food Sciences and Nutrition, [online] 68(8), pp.901–912. doi:https://doi.org/10.1080/09637486.2017.1320537.
- Tabrizi, R., Parvane Saneei, Kamran Bagheri Lankarani, Akbari, M., Fariba Kolahdooz, Esmaillzadeh, A., Somayyeh Nadi-Ravandi, Majid Mazoochi and Zatollah Asemi (2018). The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition, [online] 59(16), pp.2688–2696. doi:https://doi.org/10.1080/10408398.2018.1507996.
- M. Sedanur and Köksal, E. (2022). Is coffee a potential appetite suppressant? Metabolism, [online] 128, pp.154990–154990. doi:https://doi.org/10.1016/j.metabol.2021.154990.
- Panek-Shirley, L.M., DeNysschen, C.A., O’Brien, E.M. and Temple, J.L. (2018). Caffeine Transiently Affects Food Intake at Breakfast. Journal of the Academy of Nutrition and Dietetics, [online] 118(10), pp.1832–1843. doi:https://doi.org/10.1016/j.jand.2018.05.015.
- Center (2023). In Vitro Diagnostics. [online] U.S. Food and Drug Administration. Available at: https://www.fda.gov/medical-devices/products-and-medical-procedures/in-vitro-diagnostics.
- Sirotkin, A.V. and Kolesárová, A. (2021). The anti-obesity and health-promoting effects of tea and coffee. Physiological Research, [online] pp.161–168. doi:https://doi.org/10.33549/physiolres.934674.
- Mónica Redondo-Puente, Mateos, R., Seguido, M.A., Joaquín García-Cordero, Susana Vicario González, Rosa María Tarradas, Bravo, L. and Sarriá, B. (2021). Appetite and Satiety Effects of the Acute and Regular Consumption of Green Coffee Phenols and Green Coffee Phenol/Oat β-Glucan Nutraceuticals in Subjects with Overweight and Obesity. Foods, [online] 10(11), pp.2511–2511. doi:https://doi.org/10.3390/foods10112511.
- Thi M.‐D. Nguyen (2020). Adiponectin: Role in physiology and pathophysiology. International Journal of Preventive Medicine, [online] 11(1), pp.136–136. doi:https://doi.org/10.4103/ijpvm.ijpvm_193_20.
- Heggar Venkataramana Sudeep and Prasad, K. (2021). Supplementation of green coffee bean extract in healthy overweight subjects increases lean mass/fat mass ratio: A randomized, double-blind clinical study. Sage Open Medicine, [online] 9, p.205031212110025-205031212110025. doi:https://doi.org/10.1177/20503121211002590.
- Schubert, M.M., Grant, G., Horner, K., King, N., Leveritt, M., Surendran Sabapathy and Desbrow, B. (2014). Coffee for morning hunger pangs. An examination of coffee and caffeine on appetite, gastric emptying, and energy intake. Appetite, [online] 83, pp.317–326. doi:https://doi.org/10.1016/j.appet.2014.09.006.
- Wu, H., Lu, P., Liu, Z., Javad Sharifi‐Rad and Hafiz (2022). Impact of roasting on the phenolic and volatile compounds in coffee beans. Food Science and Nutrition, [online] 10(7), pp.2408–2425. doi:https://doi.org/10.1002/fsn3.2849.
- Poole, R., Oliver John Kennedy, Roderick, P., Fallowfield, J., Hayes, P. and Parkes, J. (2017). Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ, [online] pp.j5024–j5024. doi:https://doi.org/10.1136/bmj.j5024.
- Office (2023). Spilling the Beans: How Much Caffeine is Too Much? [online] U.S. Food and Drug Administration. Available at: https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much#:~:text=For%20healthy%20adults%2C%20the%20FDA,associated%20with%20dangerous%2C%20negative%20effects.
- Stuby, J., Gravestock, I., Wolfram, E., Pichierri, G., Steurer, J. and Burgstaller, J.M. (2019). Appetite-Suppressing and Satiety-Increasing Bioactive Phytochemicals: A Systematic Review. Nutrients, [online] 11(9), pp.2238–2238. doi:https://doi.org/10.3390/nu11092238.
- Chen, I-Ju., Liu, C.-Y., Chiu, J.-P. and Cheng Hsiung Hsu (2016). Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. Clinical Nutrition, [online] 35(3), pp.592–599. doi:https://doi.org/10.1016/j.clnu.2015.05.003.
- Hasan, F., Hamilton, K.R., Angadi, S.S. and Kranz, S. (2022). The Effects of Vinegar/Acetic Acid Intake on Appetite Measures and Energy Consumption: A Systematic Literature Review. Current Developments in Nutrition, [online] 6, pp.285–285. doi:https://doi.org/10.1093/cdn/nzac053.026.
- NCCIH. (2020). Garcinia Cambogia. [online] Available at: https://www.nccih.nih.gov/health/garcinia-cambogia.
- Astell, K.J., Mathai, M.L. and Su, X. (2013). Plant extracts with appetite suppressing properties for body weight control: A systematic review of double blind randomized controlled clinical trials. Complementary Therapies in Medicine, [online] 21(4), pp.407–416. doi:https://doi.org/10.1016/j.ctim.2013.05.007.
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