Coffee can help you lose weight but make sure you drink dark roast. Dark roast coffee may offer superior health benefits than other types of java, say experts. While there is nothing like the taste of the flavorful brew in the morning to tempt your taste buds and boost energy levels, the long-roasted beans offer numerous health benefits, including weight loss.

According to WebMD, dark roast coffee contains riboflavin to promote the growth of healthy cells and maintain good blood flow. It also contains pantothenic acid that helps your body convert food into energy. Recent studies show that coffee may reduce the risk of prostate cancer.

Other benefits include better liver and brain health, according to Eat This, Not That! A four-week study found that people who drank roast coffee lost more body weight overall than the participants who drank a lighter roast cup of Joe.

“The dark roast coffee has a special substance called N-methylpyridinium ions, which is responsible for the decline in weight,” said Reda Elmardi, P.T., a trainer, body builder, and nutritionist. “And this substance is formed only when the coffee is roasted.”

Dr. Bob Arnot M.D. a former medical correspondent for NBC and CBS, says, in his popular book, “The Coffee Lover’s Diet,” that drinking coffee several times a day can boost your metabolism, burn more fat, block calorie absorption, and decrease your appetite, according to Healthline.

Arnot says he was inspired to write the book after living with the people on the Greek island of Ikaria. This population is known for its longevity and their high intake of antioxidant-rich coffee. The coffee diet plan involves drinking a minimum of three cups of coffee daily without sugar or cream.

One meal a day should be a high-fiber green smoothie, and the other two meals should be low in calories and fat and rich in whole grains, fruits, and vegetables, according to Healthline.