8 Tips to Make a Healthy Mug of Coffee

Coffee is the ideal healthy weight loss food.

Not only does one cup of black coffee have negligible calories (that makes it a Free Food on the Nutrisystem plan), but a Harvard study also found that drinking up to four cups a day can actually reduce body fat by about four percent. Researchers theorize that this is done by boosting the rate at which we burn calories (metabolic rate).

Keep your coffee healthy with smart indulgences.

Unfortunately, coffee is one of the easiest healthy foods to make unhealthy. All the mix-ins can turn your daily pick-me-up into one big fat calorie bomb.

For example, if you have two cups a day with cream and sugar, you’d better add an extra 300 calories to your food diary. Two ounces of cream is 120 calories (with 12 grams of fat) and two teaspoons of sugar are 32 calories. Switching to whole milk saves you a bundle of calories—two ounces is only 38 calories.

There are plenty of other, better fixes to help you to get the coffee taste you want with less of a hit on your weight loss efforts. Whether you enjoy iced coffee, cold brew or cozy hot coffee drinks, these eight tasty tips will help you make a healthy homemade coffee.

1. Try flavored beans.

You may not miss the dairy and sugar if your coffee is ultra-flavorful. Most supermarkets and specialty stores carry coffee beans and ground coffee that is already flavored (think hazelnut, vanilla and caramel) and contain no sugar. It’s a simple swap that can really pump up the flavor in your cup of joe!

2. Replace sugar with natural sweeteners.

Stevia and monk fruit extract are both plant-based sweeteners that bring the taste and satisfaction but none of the calories of sugar. Skip artificial sweeteners if you can. Studies have found that they really don’t help when it comes to weight loss.

3. Spice it up.

All those pumpkin spice coffee drinks that appear every fall use spices such as cinnamon, nutmeg and cloves to approximate the basic flavors of pumpkin pie. Who says you can’t replicate your pumpkin spice latte at home? You can easily add those spices to your mug. Try our Skinny Pumpkin Cream Cold Brew recipe.

Feel free to also be adventurous with your spices. Cardamom, ginger, allspice, ground orange and lemon peels all make great blend-ins. You can add them to the ground coffee you make or sprinkle right in your cup.

4. Check your baking shelf for mix-ins.

Extracts aren’t just for making cakes and icing. Add extracts of vanilla, rum, almond or coconut to really dress up your morning brew. Even a small sprinkle of unsweetened cocoa can add big flavor! You can add it right to your ground coffee before you make it.

5. Choose the right syrups.

One pump of a sugary syrup can add loads up calories and sugar to your coffee. If you really love your coffee to taste like dessert, consider zero calorie, zero sugar syrups that are available in supermarkets, specialty stories and online. They come in great flavors too, from plain old vanilla to mocha, caramel, toffee and even amaretto.

We combine sugar free caramel and vanilla syrups in this Sweet Cream Caramel Cold Brew Coffee recipe.

6. Lighten more lightly.

Just switching from cream to skim milk could save you almost 100 calories (and you still get the calcium and vitamin D benefits). Unsweetened almond milk  is another option. Two ounces only adds about nine calories.

7. Go decadent.

Fat free whipped topping adds only about five calories in each two-tablespoon serving, plus a whole lot of creaminess and satisfaction.

8. Foam it up.

Skim milk makes some of the best milk foam (it’s a food chemistry thing). And it’s easy to do, even without a cappuccino machine or a milk frother!

Simply pour some milk into a jar (about jam-jar sized) so it’s halfway full or less. Screw on the lid, then shake until it froths. This should take 30 to 60 seconds. Remove the lid and pop the jar in the microwave for 30 seconds. This helps to “stabilize” the foam. You can then easily spoon the foam onto coffee. You can also use a whisk, a blender, an immersion blender or electric mixer.

The post 8 Tips to Make a Healthy Cup of Coffee appeared first on The Leaf.

Frequently Asked Questions

How can I stop my appetite?

You can stop eating when hungry by eating small, frequent meals throughout the day and not just three big meals at mealtimes. This will stabilize your blood sugar and reduce hunger pangs.

Drinking plenty of water and taking herbal supplements, such as bittermelon or Ginseng, may work better than eating purely food.

Avoid foods high in carbs like bread, pasta, rice, potatoes, as they can give you a short boost that then leads to a crash.

Look for protein-rich foods instead, such as lean proteins, fish, eggs or nuts. These will provide energy for a long time and help to maintain your blood sugar levels.

Don’t eat sugary snacks or drinks like doughnuts, chocolate bars and cake. These can stimulate cravings and cause you to feel bloated.

Instead, opt for healthier options like fresh fruits, veggies, salads and whole-grain cereals.

Don’t trust miracle pills or fad diets if you want to lose weight.

How do I lose weight in 7 days?

Reduce calories and drink water. You should also exercise regularly. It’s as simple as that! You may be tempted to skip meals, but this is not recommended. Skipping meals can lead to overeating later when you feel hungry again.

You don’t have to starve yourself. You should keep track of the calories you eat and slowly increase it. You might increase your daily intake by 500 calories a day if you consume 2,000 calories a day. That means you’ll be adding 1,500 calories to your daily routine.

You can find more information online about tips and tricks to lose weight. Google is a great search engine. You can simply type “how do I lose weight quickly” into Google and hundreds of results will appear.

You might consider visiting your local library to learn more about the topic. There are usually weekly seminars offered by local libraries where experts discuss various topics related weight loss.

What are the foods that burn belly fat?

The most effective foods for weight loss are fruits and vegetables because they are low-calorie, high in fiber, and contain antioxidants that help prevent cell damage. They also have vitamins A, C, E, and K, which boost metabolism and increase energy levels.

Lean proteins like chicken breast, turkey breast and eggs are the next best option for weight loss. These are high in protein as well as essential amino acids which provide the building blocks needed for muscle growth.

Whole grains like brown rice and oats, pastas, breads, and cereals can help you lose weight quickly.

They are filling and provide sustained energy for the entire day.

What can I do to detoxify my body

To cleanse your system, you need to consume foods high in fiber. This helps to move waste products from your digestive tract into the colon, where they are then eliminated as stool. Whole grains, vegetables, beans and fruits are good sources of dietary fiber.

You should also avoid caffeine and alcohol because these stimulate your nervous system, which causes increased bowel movements. Your gut’s beneficial bacteria may be replenished by probiotics. Probiotic supplements contain live cultures made up of healthy microorganisms (bacteria). These bacteria aid in digestion by producing short chain fatty acids, such as butyrate.

Butyrate is an important nutrient for intestinal health. It stimulates cell growth and provides fuel for immune cells.

Ginger tea is good for people suffering from diarrhea. Ginger contains compounds called “gingerols”, which block the production of prostaglandins. They are chemicals that are created during inflammation. Prostaglandin inhibitors lower inflammation. This is why ginger has been used for arthritis, nausea, and menstrual cramps.

Drinking hot water before bedtime is another way to relieve insomnia. Hot water increases blood flow to the skin, helping to cool it down and relax muscles. This could improve your quality of sleep.

You don’t have to go cold turkey. Reduce your intake of coffee and other caffeinated beverage. Reduce your consumption of soda, juice, or alcohol. Then, stop eating one meal at the time until your total calorie intake is reduced by 20%.

Can I lose weight by just drinking smoothies?

Smoothies are rich in nutrients, fiber, vitamins, and other beneficial substances that can help you stay slim and healthy.

They are also low-calorie and contain very few fats. They’re great for breakfast, lunch, or as an afternoon snack. These can be eaten anytime, but they are best when they are fresh out the blender.

Smoothies are quick and easy to make. You just need to add fruit, milk, ice, and water. You can also add nuts, seeds and flaxseed oils. The choice is yours! To try this diet, you can get a smoothie blender today.

It may surprise you how quickly your body begins to burn more calories than it normally does. You can even see results within 4 weeks if you use the right ingredients.

If you’re looking for the best natural food weight loss products, you’ve come to the right place. We review the best natural weight loss products on Amazon.

What herb melts your body fat?

It may not be possible to lose weight without dieting but herbs are an excellent way to help you burn calories. Over the years, many have used herbs to accomplish this. Some of them include; Green tea, Ginko Biloba, Ginger root, Ginseng, Hawthorn berry, Licorice root, Milk Thistle seed, Mullein leaf, Rosemary, St John‘s Wort, Turmeric, Valerian Root, and Yohimbe bark.

Orally, herbal remedies can also be applied topically. They have nutrients that increase metabolism. These nutrients increase the rate at which glycogen stores are broken down and lipids within cells. The bloodstream is then able to release free fatty acid, which can be used for fuel.

A variety of herbal remedies can also be used to prevent or boost immunity. They are great for people who do not want to take drugs or have surgery.

Many people use herbs to increase their effectiveness. Some people don’t realize the power these natural substances have. There are many places you can purchase herbs, including online, pharmacies, or health food stores. A single dose of herbs will usually last several weeks.

Green tea is a good example of a herb that increases the metabolism rate. Green tea contains epigallocatechin galate (EGCG), which enhances the activity of enzymes that break down fats in cells. EGCG has also been found to improve glucose tolerance. It reduces your risk of developing diabetes.

Ginger root is another example. The ginger root acts like a stimulant. It increases metabolism and stimulates digestive tract. In addition, ginger helps the body eliminate toxins from the digestive system.

Other herbs that can increase metabolic rate include ginseng and mullein root, licorice roots, mullein leaves, rosemary, turmeric, as well as valerian root.

In most cases, the best way to take herbs is to drink them as teas. This allows active ingredients to be absorbed quickly and efficiently into the bloodstream. If you are taking herbs internally, make sure that you have medical supervision. If you decide to use herbs externally, ensure that you only apply them to the area. They could cause irritation and damage to other areas.

Statistics

• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• Nature’s Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry – 40% Polysaccharides – 60 Vegetable Capsules (amazon.com)
• According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)

External Links

ods.od.nih.gov

• Ephedra, Office of Dietary Supports
  
• Health Professional Fact Sheet: Dietary supplements for weight loss – Health Professional Fact Sheet
  

cdc.gov

• Products – Data Briefs – Number 376- September 2020
  
• Centers for Disease Control and Prevention
  

ncbi.nlm.nih.gov

• IGOB131, a novel West African seed extract, reduces bodyweight and improves metabolic parameters in overweight patients in a double-blind placebo controlled study – PMC
  
• A case involving renal failure due to African mango consumption. – PMC
  

healthline.com

• Glucomannan — Does it Work as a Weight Loss Supplement?
  

How To

How Can You Lose Weight Without Exercise Or Dieting?

The best way to lose weight naturally is to increase your metabolism so you burn fat faster than you store it. Metabolism plays a large role in how much energy we use versus how many calories we burn. The good news is you don’t have to exercise to raise your metabolism. There are simple lifestyle changes you can make today to help boost your metabolic rate. Here are some great tips.

1. Eat more protein – Protein keeps blood sugar levels stable and helps muscle growth. Research has shown that protein can be eaten before meals to reduce food intake by as much as 20%.
2. Drink More Water – Drinking water keeps your body hydrated, making it easier to stay full longer and reducing hunger cravings. Aim to drink at least eight glasses of water per day to improve your digestion and speed up metabolism.
3. Reduce sugar intake – Cutting back on sugar can help you lose weight and burn more calories. Sugary foods increase insulin levels, which makes it harder to lose weight. Avoid sugary sweets and sodas. Instead, drink plenty of water and eat fruits.
4. Get Enough Sleep – Getting enough sleep has been shown to boost brain function and overall health, including improved glucose tolerance. It has been shown to decrease appetite hormones, including ghrelin and leptin.
5. Cardio Daily – Cardio exercises help you burn more calories each day. Walk for 30 minutes each day, three times per semaine, if this is something you are looking to do immediately. You’ll be able to increase your heart rate, improve cardiovascular fitness, and not have to work out.
6. Do Something Everyday to Move – Being active is crucial to losing weight. It gives our bodies motivation to move every day. It is possible to incorporate movement into your everyday life without needing to do a lot of exercise. Use the stairs instead of the elevator. When shopping, park further away. While talking on the telephone, walk around. Take frequent breaks throughout each day to stretch your legs and breathe deeply.