Caffeine, the most widely ingested psychoactive chemical in the world, is found in coffee.
Caffeine is also included in the majority of commercial fat-burning pills today, and for good reason.
Furthermore, it is one of the few compounds known to aid in the mobilization of fats from your fat cells and the boost of metabolism.
But can coffee aid with weight loss? This article examines the evidence in depth.
Coffee Contains Stimulants
Many physiologically active chemicals present in coffee beans end up in the final product.
Several of these may have an impact on metabolism:
- Caffeine is the primary stimulant found in coffee.
- Theobromine: Theobromine is the principal stimulant in cocoa; it is also present in modest levels in coffee. (1)
- Another stimulant contained in both chocolate and coffee, theophylline, has been used to alleviate asthma. (2)
- Chlorogenic acid: One of the most important physiologically active components in coffee; it may help reduce carbohydrate absorption. (3)
Caffeine is the most essential of them since it is very strong and has been extensively researched.
Caffeine acts by inhibiting adenosine, an inhibitory neurotransmitter. (4, 5)
Caffeine stimulates neuronal activity and the production of neurotransmitters such as dopamine and norepinephrine by inhibiting adenosine. As a result, you feel more energetic and aware.
Coffee, in this manner, helps you remain active when you might otherwise be fatigued. It has been shown to boost exercise performance by 11–12 percent on average. (6, 7)
Coffee Can Aid in the Mobilization of Fat from Fat Tissue
Caffeine activates the neurological system, which delivers direct messages to fat cells instructing them to break down fat. (8)
This is accomplished by boosting blood levels of the hormone adrenaline. (9, 10)
Adrenaline, or epinephrine, goes via your circulation to your fat tissues, instructing them to break down fat and release it into your blood.
Of course, releasing fatty acids into your bloodstream will not help you lose weight unless you burn more calories than you take via your diet. This is referred to as a negative energy balance.
A negative energy balance may be achieved by either eating less or exerting more. Taking fat-burning substances, such as caffeine, is another additional technique.
Caffeine may also increase your metabolism, as detailed in the next chapter.
Coffee Has the Potential to Increase Your Metabolic Rate
The rate at which you burn calories when at rest is referred to as your resting metabolic rate (RMR).
The greater your metabolic rate, the simpler it will be to lose weight, and the more you will be able to consume without gaining weight.
Caffeine has been shown in studies to enhance RMR by 3–11 percent, with higher dosages having a stronger impact. (11, 12)
Surprisingly, the majority of the increase in metabolism is due to an increase in fat burning. (13)
Unfortunately, the impact is less prominent in obese individuals.
Caffeine enhanced fat burning by up to 29 percent in lean persons, but only around 10 percent in obese people, according to one research. (14)
The impact tends to diminish with age and is stronger in younger people. (15)
How Coffee Can Help You Lose Weight
However, there is more to it than that. Coffee may help you lose weight in the following ways.
It Increases Your Metabolism
“Coffee increases metabolism because its main component, caffeine, is a stimulant that enhances your metabolic thermogenesis, which is the process by which the body generates heat from digested food substances,” explains Daniel Boyer, MD, a medical researcher in Des Moines, Iowa who focuses on molecular biology and pharmacology, among other things, and is affiliated with the Farr Institute.
A rapid metabolism, according to Harvard Health Publishing, means you’ll burn more calories throughout the day, whether you’re active or not. “This suggests that a higher metabolic rate supports faster weight reduction than a slower metabolic rate,” explains Dr. Boyer.
It Stifles Your Appetite
According to the Mayo Clinic, drinking coffee induces a sensation of fullness in some individuals. This may have an impact on your weight because if you don’t eat additional meals and snacks during the day, you may consume fewer calories overall. Excess calorie consumption, according to Boyer, is a primary driver of weight gain.
A study published in the International Journal of Food Sciences and Nutrition in April 2017 discovered that individuals who ingested coffee 30 minutes to 4 hours before meals consumed less food. Other research, however, has not verified this relationship, so don’t base your diet on it.
It is linked to a loss of body fat.
Recent research indicated that persons who drank 250 milliliters (ml) of coffee (approximately 1 cup) three times per day lost body fat during four weeks. Another research, published in the American Journal of Clinical Nutrition in December 2019, discovered that consuming four cups of coffee per day resulted in a 4% reduction in body fat over 24 weeks, most likely due to coffee’s capacity to promote metabolism. However, three to four cups of coffee may be more java than you normally consume.
According to Boyer, drinking coffee before a workout may help your body’s fat-burning mechanism. A small study published in the Journal of the International Society of Sports Nutrition in January 2021 discovered that consuming a high dose of caffeine 30 minutes before aerobic exercise (about 200 milligrams [mg] for a 154-pound person, or about what you’d find in a tall Starbucks coffee) increased fat burning.
While many popular diet regimens limit or exclude foods or food categories, such as Whole30 (which eliminates added sugar, alcohol, legumes, dairy, and grains), coffee is seldom restricted.
Some diets even promote coffee consumption. The ketogenic diet, for example, supports bulletproof coffee, which combines coffee with butter and an MCT oil supplement. WW, which employs a point system to monitor every meal you consume each day, classifies black coffee as a Zero-Point beverage, which means you may drink as much as you like.
How to Maximize Coffee’s Weight Loss Potential
However, if you’re not cautious, your cup of coffee may quickly veer into the harmful area. If you add sweets, milk, and other high-calorie components, you may end up with a drink with 300 to 500 calories.
“If weight reduction is the aim, black coffee is preferable, but some additions may be appropriate,” says Kristin Gillespie, RDN, a nutrition support dietitian for Option Care Health and an advisor for Exercise With Style in Virginia Beach, Virginia. “Sugar-free sweeteners like stevia and Truvia, as well as tiny portions of low-fat milk, should not jeopardize your weight reduction objectives.” To keep calories in control, she recommends avoiding sugar and cream (even half-and-half).
Avoid the fancy coffee drinks, such as Peppermint Mochas and Pumpkin Spice Lattes! “Those beverages are the worst thing for those trying to reduce weight,” adds Gillespie. “They’re high in calories and sugar, with several drinks carrying hundreds of calories.”
Are There Health Risks Associated With Drinking Coffee?
Before you start guzzling coffee all day, remember that although there is some scientific evidence to support coffee’s influence on your waistline, you don’t want to go too far. According to a study, even if you consume coffee up to six hours before bed, it might cause sleep problems. According to the Mayo Clinic, lack of sleep increases hunger and appetite by affecting the hormones ghrelin, which impacts hunger, and leptin, which promotes feelings of fullness.
According to the Mayo Clinic, drinking too much coffee may cause agitation, nausea, and a rise in blood pressure. A decent rule of thumb is to limit your caffeine intake to 400 mg per day (approximately four cups of coffee).
And, to avoid disrupting your sleep, drink your final cup roughly six hours before night (or sooner if you’re more susceptible to coffee’s effects), according to Boyer.
Result in Bottom Line
Caffeine may temporarily increase your metabolism, however, this impact diminishes with time owing to tolerance.
If you’re mainly interested in coffee to lose weight, it may be a good idea to cycle your coffee consumption. Two-week on, two-week off cycles seem ideal.
In addition to the fact that coffee is one of the single greatest sources of antioxidants in the Western diet, there are several additional reasons to drink coffee.
0 Comments