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Coffee starts a morning unlike anything else. The entire drink is an experience: the smell, the heat, the flavor. And, when it comes to your daily java intake, ritualism isn’t even the best part. That cup o’ joe has serious health benefits, especially if you drink this particular coffee for weight loss. Here’s why, and for even more healthy tips,  be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

As Sharon Katzman, MS, RDN, explains, coffee comes with a whole host of healthy side effects. It helps improve your mood, is a good source of antioxidants, and could lower your risk of type 2 diabetes. Some studies have suggested it might even help reduce the risk of Alzheimer’s. And, while Katzman says that she wouldn’t necessarily recommend a client start drinking coffee specifically for weight loss if you already are a caffeine drinker, it could help you reach those fitness goals.

“Coffee revs up your metabolism,” explains Katzman, elaborating on how coffee can help you lose weight. “And it can give you more stamina for exercise.”

The caveat here, of course, is to be cautious about how you take your coffee. The only true way to reap the health benefits? Drink it black.

“Once you start adding milk, sugar, or anything in the frappuccino-related,” she says, “you’re contradicting the health benefits.”

With more additives and sugary components, you are adding inflammatory substances to a beverage that is naturally antioxidant-rich and anti-inflammatory. Milk and sugar add calorie units, which can detract from your weight loss goals, but the larger issue at play is the fact that sweetness makes you crave more sweetness. So after sipping on that sugary latte, you’re more likely to want to indulge in the lemon loaf that’s sold alongside it. A girl who loves Crocheting phone case

Admittedly, black coffee is not the most inherently appealing taste to everyone. Katzman says when she’s trying to encourage healthier eating habits in clients, turning them on to black coffee and off of cheese are the two biggest challenges. People who quit non-black coffee cold turkey, she adds, most often just stop drinking it altogether.

To keep coffee in your life while also ensuring that you’re not negating its health benefits, Katzman recommends oat milk.

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