Genetics, diet, age, training: plenty goes into determining your body composition. Which is why you should be wary of anyone claiming that one small change is the secret to achieving your dream physique.
Body recomposition is a complex process, and there’s little point wasting your time looking for shortcuts.
But while one change isn't going to halve your body fat percentage overnight, that doesn't mean our everyday habits can't make a small difference over the long term.
A new study provides an interesting example. Published in the European Journal of Nutrition, the research found that coffee consumption was associated with differences in body composition and several metabolic markers, including visceral fat and measures related to insulin.
So, should you start drinking more coffee in the name of getting lean? Not quite.
How Was the Study Carried Out?
To investigate the relationship between coffee and body composition, researchers analysed data from more than 2,200 participants in the Northern Finland Birth Cohort 1966, collected as part of their 46-year follow-up assessment.
As well as reporting their coffee consumption, participants had their health assessed using measures including body mass index (BMI), body fat percentage and skeletal muscle mass.
What Did the Study Find?
The researchers found that participants who drank the most coffee had lower total and visceral fat levels and higher skeletal muscle mass than those who didn't drink coffee – despite having similar BMIs.
Those who drank more coffee also had lower circulating levels of branched-chain amino acids (BCAAs). Elevated circulating BCAA levels have previously been associated with poorer metabolic health and an increased risk of conditions including type 2 diabetes.
Interestingly, the researchers also observed several associations specifically among the male participants. Higher coffee consumption in men was associated with markers of better blood-sugar control, as well as higher levels of total and bioavailable testosterone and sex hormone-binding globulin (SHBG), a protein involved in transporting and regulating sex hormones.
All of which sounds pretty compelling. But there's an important catch.
Does Coffee Really Help Reduce Body Fat?
While the study found an association between coffee consumption and better body composition, that doesn’t mean drinking coffee directly reduces body fat or increases muscle mass.
‘Because this was a cross-sectional observational study, meaning coffee intake and health markers were assessed at the same point in time, it cannot tell us whether coffee caused these differences,’ explains Nichola Ludlam-Raine, a specialist dietitian and author of How Not to Eat Ultra-Processed. ‘It may be that coffee drinkers differed in other ways that influenced their body composition and metabolic health.’
In other words, the study provides an interesting snapshot, but can't establish cause and effect. Other differences between coffee drinkers and non-coffee drinkers could potentially explain some of the results.
That’s why Ludlam-Raine cautions against changing your coffee habits on the strength of these findings alone.
‘Overall, this study adds to an interesting body of research suggesting that moderate coffee consumption can form part of a healthy dietary pattern,’ she says. ‘It should reassure people who already enjoy coffee, but it doesn’t prove that increasing coffee intake will reduce visceral fat, build muscle or optimise hormones.’
Coffee Can Be Healthy – But it's Not a Shortcut
Plenty of other research has linked coffee consumption with numerous health benefits, including a reduced risk of type 2 diabetes and heart disease. Coffee contains caffeine as well as a range of bioactive compounds, including polyphenols.
But not all coffee is created equal – and it certainly can't compensate for the rest of your lifestyle.
‘A plain coffee or one with a little milk is very different nutritionally from a large drink containing lots of syrup, cream and added sugar,’ Ludlam-Raine points out.
‘Coffee may fit comfortably within a healthy lifestyle for people who enjoy and tolerate it, but it is not a shortcut. Resistance training, regular movement, adequate protein and fibre, a varied diet, not smoking, managing alcohol intake and getting sufficient sleep will have a much greater influence on body composition and long-term metabolic health.’
So, if you already enjoy your morning coffee, there's potentially another reason to keep the habit. Just don't expect an extra flat white to do the work of a well-stocked fridge and a consistent training programme.
Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.
