Coffee is one of the most popular beverages in the world and a favorite for many people because of its distinctive aroma and taste. However, a common question often arises: does drinking coffee really make you gain weight?
In general, coffee consumption can affect body weight, but the impact depends largely on how the coffee is prepared and consumed. According to information from hellosehat.com, coffee itself does not directly cause weight gain. Weight gain usually occurs when coffee is mixed with added ingredients such as sugar, cream, or milk and consumed excessively. These additions significantly increase the calorie content of coffee.
Many people also enjoy coffee alongside snacks like cakes or bread. On the other hand, caffeine can stimulate cravings for sweet foods, which, if sustained over a long period, may increase the risk of obesity. In addition, drinking coffee at inappropriate times—such as late in the day—can also contribute indirectly to weight gain.
In fact, when consumed in moderation, coffee can be beneficial for overall health. The caffeine in coffee can help boost metabolism. A study published in The American Journal of Clinical Nutrition found that a caffeine dose of 10 milligrams per kilogram of body weight can increase metabolism by up to 13%. This amount is roughly equivalent to seven cups of coffee for a person weighing 68 kilograms.
Because coffee can increase metabolism, the body may burn calories more efficiently. When consumed properly and in the right amount, coffee can even support weight loss rather than cause weight gain.
There are several healthy ways to drink coffee without gaining weight. One important step is to avoid added sugar. Sugar—whether granulated, liquid, or in the form of cream or latte mixes—is commonly added to reduce coffee’s natural bitterness. While taste preferences vary, limiting these additions can help reduce unnecessary calorie intake.
Another key point is to limit overall coffee consumption. A cup of coffee typically contains between 50 and 200 milligrams of caffeine. The Indonesian Food and Drug Authority (BPOM) recommends a maximum intake of 150 milligrams of caffeine per day, or about three cups of coffee.
By following these guidelines, you can enjoy the benefits of coffee while avoiding the risks associated with excessive consumption. Since the stimulating effects of caffeine can last between 3 to 5 hours in the body, it is also advisable to drink coffee at least six hours before bedtime to prevent sleep disturbances.