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Is Coffee Helpful Or Harmful For Weight Loss? Innermost Investigates

25th April 2022

Health Nutrition

25th April 2022

By Shivraj Bassi

It’s the reason you get up in the morning, it’s what you take a break for at work and it’s what you meet your friends to get at the weekend. Have you guessed what we’re talking about yet? It’s coffee, of course. 

Probably the most tolerated addiction out there is a caffeine addiction. Around 50% of people enjoy a cup of joe every single day, from double espressos to blended iced lattes topped with a halo of whipped cream. We all know that the latter isn’t doing you any favours when it comes to losing weight, but what about the black stuff itself? 

Most diets out there, from inflammation fighting diets to the Sirtfood diet to the military diet, don’t have an issue with allowing you to keep drinking coffee. As long as you’re not packing your early morning or mid afternoon Americano with tons of cream and sugar, you’re good to go. 

However, scientists have yet to conclude whether coffee is harmful or helpful when it comes to losing weight. The research goes back and forth on whether sipping the caffeine-filled beverage helps you to shed pounds. As at Innermost we’re big fans of starting our days with a nice, hot cup of coffee, we decided to dig down and try to discover if coffee will help you on your weight loss journey once and for all. 

Does drinking coffee help you lose weight?

While there have been some studies that go some way to prove that drinking coffee can help with weight loss, there’s no enough evidence yet to categorically be sure. 

One 2019 study examined the fact that caffeine may stimulate brown adipose tissue, which is the fat in your body which burns calories. It found that drinking a single cup of coffee increases your metabolic rate to the point of inducing activity in brown adipose tissue, which leads to fat burning and weight loss. 

A study by Harvard public health researchers in 2020 discovered that people who drank four cups of coffee per day had a 4% decrease in body fat. Although they’re not certain, the researchers thought this is because coffee increases your metabolic rate, which can increase the number of calories your body burns. 

In addition, caffeine has been proven to have a positive effect on exercise capacity and endurance, and in delaying the onset of fatigue. This means it allows you to exercise faster, for longer, and feel less tired. 

The National Collegiate Athletic Association in the US has even started to ban caffeine at high doses, such is its positive effect on performance during exercise. A study found that 400mg of caffeine increased endurance in athletes, and during a test they were able to cover one to two miles more ground when running than the placebo group were. Another study showed that during a 1,500m run, people who drank regular coffee were 4.2 seconds faster than those who drank decaf. Thus while caffeinated coffee might not have been categorically proven to increase the body’s fat burning ability, it does seem to increase your ability to exercise in a positive way. 

Does coffee stop you from losing weight?

On the other side of the coin is caffeine’s more negative side effects (apart from the fact that if you have a daily coffee shop habit, you’re spending money every day that you could put towards your favourite exercise class or a new variety of protein powder - although we too know the feeling of that 10am oat milk latte craving). 

Drinking coffee has been linked to craving more sugar. This means that if you enjoy a cappuccino in the morning, you could be more likely to reach for sugary snacks come the 4pm slump. A study published in 2017 showed that coffee could confuse people’s taste perception of sweetness. 

In addition, it’s been thoroughly proven that consuming caffeine can lead to trouble sleeping. A 2013 study in the Journal of Clinical Sleep Medicine concluded that drinking the stuff even six hours before your head hits the pillow can disturb your sleep. As insufficient or poor sleep has been linked to weight gain many times, this is a worrying correlation. 

As we said before, drinking coffee is a mixed bag when it comes to weight loss. Much depends on how much coffee you’re drinking, when you’re drinking it and the effect you’re looking for when it comes to weight loss and performance. There might not be any fully conclusive evidence to support drinking coffee or not when it comes to losing weight, but that doesn’t mean that you can’t drink it if you want to - just be sure not to rely on it when it comes to shedding those pounds. That’s ok, however, because we have plenty of resources to help you out with that on our Insight blog. 

Whatever you decide, try not to exceed 400mg of coffee a day or it’s likely that you’ll feel jittery and have trouble sleeping at night. And remember that caffeine is also found in other foods, such as matcha green tea and chocolate. 

Fad or friend? Coffee and lemon

If you've got a TikTok account (or any social media platform, it seems), it's likely that you've stumbled across the latest weight loss fad: lemon coffee. Users on social platforms have been raving about this supposed quick and easy weight loss method - and to be honest, that raised alarm bells with us. Weight loss (well, effective weight loss) is never that quick, and is rarely an easy task.

So, of course, we investigated. If it sounds too good to be true, it probably is. At least when it comes to your health and wellness, that is. 

The trend is simple: all you have to do is add lemon juice to your regular, plain old cup of black coffee. Half a lemon's worth, to be precise.

The latest weight loss hack is supposedly meant to combine the reported benefits of coffee for weight loss, and that of lemon water for detox. Both ingredients are said to suppress hunger, which in turn, supposedly leads to weight loss.

You heard it here though - there's no substantiating evidence to back up the effectiveness of this method, so if you're thinking about trying it, we'd probably suggest you save your taste buds that sour, bitter roller coaster. 

Summary 

So, does coffee make you lose weight? Does lemon coffee? Well, not really. It's just not that simple.

Here at Innermost, if weight loss if your fitness goal, we recommend a workout routine that prioritises cardio (and rest days, too), and a healthy, balanced diet that makes sure you are getting all of the nutrients you need whilst achieving a calorie deficit. 

If you’re looking to get some caffeine in your life, though, it can be found in The Energy Booster and The Tone Capsules, perfect for that extra boost to power you through your workout. 

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Hair and nail support The promise of stronger nails that split and chip less, and hair that feels healthier and more resilient, is a big part of marine collagen's appeal and a common reason people add it to their diet. The honest picture here is that the science of this benefit is less established.  Hair and nails are made mostly of keratin rather than collagen, so the link is more indirect. Some small studies suggest collagen peptides may help with nail strength, although they do not claim to prove that marine collagen is a guaranteed solution for hair growth or brittle nails. Some marine collagen formulas also include biotin, which has authorised EFSA health claims for contributing to the maintenance of normal hair and normal skin. That makes it a useful supporting ingredient in beauty-focused supplements, but marine collagen should not be treated as a guaranteed solution for hair growth or nail strength. Improved joints and connective tissue If you run, lift or train regularly, joint comfort may be one of the marine collagen benefits that matters most to you. Collagen is found in cartilage, tendons, ligaments and other connective tissues, which is why it is often discussed in relation to active lifestyles and long-term mobility. The research into marine collagen for joints is less developed than the research around skin, but there are some relevant findings. In a 2018 double-blind, placebo-controlled trial, a daily supplement containing hydrolysed fish collagen, vitamins and other active ingredients was associated with improvements in joint wellbeing over 90 days. The results should be interpreted carefully because the formula contained more than marine collagen alone, but they do support the wider interest in marine collagen as part of a balanced diet, sensible training plan and consistent recovery routine. Marine collagen vs bovine collagen Marine and bovine collagen are two of the most common forms of collagen supplements that you will hear about: Marine collagen is sourced from fish, usually the skin and scales Bovine collagen comes from cattle, most often the hide. Both are commonly hydrolysed into collagen peptides, which means they have been broken down into smaller fragments that are easier for the body to digest and use. The main difference is usually the collagen profile. Marine collagen is typically rich in Type I collagen, the type most strongly associated with skin, bones and connective tissue. Bovine collagen usually contains both Type I and Type III collagen, giving it a slightly broader collagen profile. That does not make one automatically better than the other. Marine collagen may be more appealing if your focus is skin support or you prefer a fish-derived source, while bovine collagen may suit those looking for a wider mix of collagen types. In both cases, the quality of the supplement matters more than the source alone. Look for hydrolysed peptides, a clear dose, transparent sourcing and a format you can use consistently. Feature Marine collagen Bovine collagen Source Fish or other marine sources, often skin, scales or bones Cattle, usually hides or bones Common collagen types Mainly Type I collagen Type I and Type III collagen Often chosen for Skin hydration, elasticity and beauty-focused routines General collagen support, including skin and connective tissue Digestibility Usually hydrolysed into collagen peptides for easier digestion and mixing Also commonly hydrolysed into collagen peptides Taste and texture Can have a mild marine taste if not well formulated Usually more neutral, though this depends on the product Dietary considerations Not suitable for fish allergies, vegans or vegetarians Not suitable for people avoiding beef, vegans or vegetarians Main thing to check Source, collagen dose, peptide format and taste Source, collagen dose, peptide format and quality Is marine collagen worth taking?  For most people interested in skin health, marine collagen is a reasonable, low-risk supplement to try, as long as your expectations are realistic. The evidence for gradual gains in skin hydration and elasticity is reasonably solid. The case for hair, nails and joints is softer, but it's building. It also works best as one piece of a bigger picture and should be consumed alongside a protein-rich, varied diet, decent sleep, sun protection and staying hydrated. If you do give it a go, choose a hydrolysed product with a sensible dose and supporting nutrients like vitamin C, commit to a consistent 8 to 12 weeks, and judge the results for yourself. Whatever source you land on, quality and consistency are what turn a supplement from a hopeful purchase into a habit worth keeping. That is the standard we hold every formula to at Innermost: science over hype, quality ingredients and nothing you do not need. Whether you are looking at collagen, protein or everyday wellness support, the same rule applies: choose what fits your body, your goals and the routine you can actually stick to. If you're not sure where to start, our free nutritionist consultation can help you work out what actually fits your goals. Frequently asked questions  Is marine collagen better than bovine collagen?  Neither is outright better. Marine is primarily Type I and may appeal to those looking for a fish-derived source, while bovine offers Types I and III and is often cheaper. Can vegans take marine collagen?  Marine collagen comes from fish, so it isn't suitable for vegans or vegetarians. Vegan "collagen support" products work differently, supplying nutrients such as vitamin C that contribute to normal collagen formation rather than collagen itself. Does marine collagen taste fishy?  A good-quality hydrolysed marine collagen should be virtually flavourless. A noticeable fishy taste is usually a sign of a lower-quality product. How much Marine Collagen should I take? Most research points to an effective daily intake of somewhere between 2.5g and 15g of collagen peptides, with many of the skin studies sitting in the middle of that range. References Czajka, A., Kania, E., Genovese, L., Corbo, A., Merone, G., Luci, C., Sibilla, S., Siciliano, C. (2018). Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res. 57. Click here. Farooq, S., Ahmad, M., Zheng, S., Ali, U., Li, Y., Shixiu, C., Zhang, H. (2024). A review on marine collagen: sources, extraction methods, colloids properties, and food applications. Collagen Leather. 6(11). Click here. Myung, S., Kim, J., Lee, Y., Choi, Y. (2025). Effects of collagen supplements on skin aging. Am J Med. Click here. Pu, S., Huang, Y., Pu, C., Kang, Y., Hoang, K., Chen, K., Chen, C. (2023). Effects of oral collagen for skin anti-aging: a systematic review and meta-analysis. Nutrients. 15(9). Click here Evans, M., Lewis, E., Zakaria, N., Pelipyagina, T., Guthrie, N. (2021). A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. J Cosmet Dermatol. 20(3), 825–834. Click here. Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F., Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 16(4), 520–526. Click here. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2010). Scientific Opinion on the substantiation of health claims related to biotin. EFSA Journal. 8(10), 1728. Click here.
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