How Cutting Back On Caffeine Can Help With Weight Loss
Caffeine. Many of us have a love/hate relationship with it. While caffeine does have some health benefits, it also has its drawbacks. One of the overlooked drawbacks is its effect on weight. While consuming the right types and right amounts of caffeine can have a positive effect on health and weight, most Americans misuse caffeine in a way thats harmful for their health and waistline.
Here are my top 4 reasons to cut down on caffeine to help with weight loss:
Cutting down on caffeine can reduce overall calorie consumption.
Sure, we know that a large mocha latte is jam-packed with sugar and calories. But, what we may not realize that a couple tablespoons of cream is worth about 200 calories. And if you have more than one cup, than you can do the math. Calories can add up very quickly if you consider how much extra stuff we put in our caffeine on a daily basis. And when it comes to weight loss, a few hundred extra calories can make all the difference.
Reducing caffeine = better sleep = better metabolism.
Less caffeine can mean less sweet treats.
Cornell researchers recently that showed caffeine may trigger the temptation for sweet treats. Researchers believe caffeine’s ability to boost alertness also reduces people’s perception of sweetness, which may make them desire such flavors more. The researchers believe that caffeinated coffee will change how you perceive taste, for however long that caffeine effect lasts.
Coffee increases cortisol levels, which slows metabolism.
What Makes Coffee Good For Your Health
There is a dark side to coffee consumption, but it is not as evil as it sounds either. It has scores of health benefits.
Coffee contains nutrients such as niacin, potassium, magnesium, and antioxidants, all of which can improve your heart health, digestive health, and support muscle function. It also contains caffeine, which boosts your energy, metabolism and can promote weight loss.
The popular misconception that coffee is a diuretic is not proven scientifically, and it does not increase the risk of dehydration. Coffee in moderation adds to your daily intake of fluids.
Regular coffee consumption also boosts your antioxidant intake. Coffee contains powerful antioxidants known as polyphenols which are plant micronutrients. Polyphenols have been linked to brain health, digestion, and decreasing your risk for certain chronic conditions.
Lets discuss how to drink coffee for effective and sustainable weight loss in the next section.
Can Decaf Coffee Help Weight Loss
The short answer is, yes.
According to a number of medical studies, both caffeinated and decaffeinated coffee can play a role in helping people to:
– lose weight
– reduce the risk of adult-onset diabetes
The long answer is as follows…
Coffee actually contains a wealth of naturally-occurring compounds including several classes of antioxidants known to have a preventive factor against:
– Mild depression
– Parkinsons Disease
– Colon and rectal cancers
But, this new study now points out that some compounds in coffee also help to and enable steady weight loss, regulate blood glucose and reduce fat production.
These compounds that are responsible for the weight-controlling effects of coffee are antioxidants known as the chlorogenic acids, which appear to slow the production of glucose in the body after a meal, by modifying the activity of certain enzymes in the liver.
In addition, the chlorogenic acids cause a more slow and sustained release of glucose into the body after eating, thereby reducing the production of new fat cells.
So, it stands to reason and research, that it would be sensible to drink a caffeinated or decaffeinated meal after a meal. This will cause a suppression of glucose production and release, as well as causing the body to produce more gastric juices, which of course aids digestion.
For example, the Phytothérapie scientific French reported a clinical review, which demonstrated fat-reducing effects of a green coffee bean extract.
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Can Coffee Increase Your Metabolism And Help You Burn Fat
Coffee contains caffeine, which is the most commonly consumed psychoactive substance in the world.
Caffeine is also included in most commercial fat-burning supplements today and for good reason.
Moreover, its one of the few substances known to help mobilize fats from your fat tissues and increase metabolism.
But does coffee really help you lose weight? This article takes a close look at the evidence.
What Is Lemon Coffee
The simple description of this drink coffee with lemon serves as the ingredient list, too. The most common mixture seems to be the juice from half a lemon squeezed into a standard cup of black coffee.
The taste falls somewhat short of yummy, which may explain why a steaming cup of lemon coffee isnt featured on menu boards at local cafes.
Dont try adding lemon juice to a latte, either, unless youre into curdled milk.
Sweetened iced coffee, however, does have a culinary connection with lemons in some cultures. For instance, a drink called mazagran originated in Algeria almost two centuries ago and remains popular in Portugal.
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So Where Did The Idea For This Viral Challenge Come From Anyway
We can’t be sure of its origin, but it’s likely that whoever kicked off this viral challenge was thinking about the much-touted value of adding a lemon slice to your water. But we were curious to know if that actually has any real benefits so we asked Cassetty to weigh in.
“Adding lemon to your water makes it tastes better, so it can help you stay hydrated. Also, drinking water before a meal can promote satiety, so you may be inclined to eat less,” she explained. “If you were eating less, it could produce the calorie deficit needed for weight loss, but even so, adding a glass of water to your pre-meal routine wouldnt have a dramatic impact on your weight. And theres nothing magical about adding a slice of lemon to your water. Its not enhancing calorie burning or anything like that.”
And besides, you’re using such a small portion of a lemon that it doesn’t come with much in the way of nutritional benefits.
“A slice of lemon has less than 5 percent of the vitamin C you need each day. Meanwhile, you could exceed your daily needs by having either a cup of strawberries or red pepper slices. And chewing food helps promote feelings of fullness so, in this regard, theres a benefit to eating food. Theres really no additional benefit you get by adding lemon to your water outside of helping you drink more water,” she said.
/5not As Significant For Men
It was found that the results were not as effective in men where the relationship was less significant, although men aged 20-44 who drank two or three cups per day had 1.3 per cent less total fat and 1.8 per cent less trunk fat than those who did not consume coffee, according to the study published in The Journal of Nutrition. “Our research suggests that there may be bioactive compounds in coffee other than caffeine that regulate weight and which could potentially be used as anti-obesity compounds,” said Dr Lee Smith, senior study author from Anglia Ruskin University in the UK.
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How To Make Black Coffee
While there is no one correct way of making black coffee and different people make their black coffee in their own ways, there are steps you can take to ensure that your beverage tastes amazing every time.
There are two ways you can make black coffee by grinding it on your own, or by using a machine.
If you want a clear black coffee with a truly delicate taste, then grinding it on your own is the best option. Take about three tablespoons of coffee and grind them till they are as fine as sea salt. Boil about 600 grams of water. Add a filter to your dripper, filling it with the ground coffee. Gently tap the surface and pour it over in a cup. Your black coffee will be ready in no time.
Another option is to simply use a coffee machine, which most people do because of how convenient it is.
Claims Of Weight Loss With Caffeine
When it comes to the connection between caffeine and weight loss, there are three common claims:
Its definitely tempting to believe that caffeine is the answer to your weight-loss woes. But there are several reasons why consuming caffeine wont necessarily lead to shedding those extra pounds. Plus, consuming too much caffeine can be dangerous.
Studies do show that caffeine intake can increase your metabolism, but the effects only last for a few hours are much less pronounced in obese people. In other words, people who need to lose significant amounts of weight are much less likely to have their metabolism boosted by caffeine.
Here are some coffee-friendly tips and tricks:
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Okay But Does The Coffee Diet Actually Work
FIRST OFF, when it comes to diets, work is a tricky word.
Maybe your friend goes on the Coffee Diet and they lose 20 pounds and they feel amazing and they wont shut up about the plan.
But though the Coffee Diet has worked for your friend and Dr. Bob, their experiences are anecdotal. In order for a diet to work, scientists have to conduct double-blind placebo-controlled dietary intervention studies, which is a phrase that is almost guaranteed to put you to sleep, but its the only type of study science has to determine the effectiveness of a diet plan.
And, guess what? Most diets fail those dietary intervention studies or are so new that they dont have any scientific research behind them.
Get this: A 2017 study reviewed the results of 25 weight loss programs and found that commercial weight-loss programs frequently fail to produce modest but clinically meaningful weight loss with high rates of attrition suggesting that many consumers find dietary changes required by these programs unsustainable.
That thats the other big word: unsustainable.
Maybe your friend is on the Coffee Diet for six months and sees results. But will they be on it for a year? Five years? The rest of their life?
Drinking three cups of coffee daily isnt a chore, but sticking to a calorie limit of 1,500? Now thats difficult, especially considering that the USDA currently recommends double that for the average active 19 to 35-year-old male .
Tip #: Pair Weight Loss Coffee With A Healthy Diet
Coffee alone does not help you lose weight. Consider it as a supplement.
When black coffee is paired with an active lifestyle and the human diet, it can accelerate weight loss.
Eat more high-quality whole foods that are low in calories such as almonds, hemp seeds, tofu, lean meat, and so on
Double your fruits and vegetables.
Gradually reduce refined sugar and refined carbs in your diet.
The more closely a species adhere to their natural evolved diet, the healthier that species will be.
Eric Edmeades, Author of Mindvalleys WildFit Program
The verdict is, coffee can never outrun a bad diet and lifestyle.
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Does Caffeine Only Make You Lose Water Weight
Yes, the people in the study above only lost some water weight, meaning that they didnt necessarily get rid of any extra body fat at all.
Besides, in another study, they wanted to see if smaller doses of caffeine can still help people lose some water weight.
The doses were still high, but people got in only about 2-3 cups of coffee. In these doses, caffeine was no longer powerful enough to help people get rid of any water weight.
So there you go. While its possible to get rid of some water weight with caffeine, you can only do it with dangerously high doses.
Besides, losing water weight cant really help you in the long run. As soon as the levels of caffeine in your body drop, that lost water weight will come back in no time.
What you really want, is to learn how to use caffeine to laser-target that stubborn body fat. So lets take a look at the science behind that.
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There Is Practically Nothing That Can Substitute Coffee For Coffee Lovers Health Experts Emphasise On The Health Promoting Properties Of Black Coffee When Taken Regularly And Weight Loss Is One Of Them
We know that nothing can please a real coffee lover than a cup of hot black coffee with a few drop of lemon or honey in it. There is practically nothing that can substitute coffee. Did you say tea? Ask a real coffee lover and you will get your answer. Some even go to the extent of adding/pairing coffee with a range of foods, drinks and even desserts. There is no denying the fact that consuming coffee judiciously has been tied to promoting good health. Health experts around the world emphasise on the health promoting properties of black coffee when taken regularly, but in moderation, and weight loss is one of them.
According to the United States Department of Agriculture , one cup of regular black coffee brewed from ground beans contains 2 calories whereas, 1 fluid ounce of rich black espresso contains only 1 calorie. If you brew your coffee from decaffeinated beans, the calorie count reduces to zero. The extra sweeteners and flavours, like jaggery, sugar, milk, vanilla, soy and chocolate syrup may yield up to 700 calories per serving.
Black coffee when taken regularly, but in moderation, and weight loss is one of them.
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What If I Cant Have Caffeinedoes Decaf Coffee Do Any Good For Health Or Weight Loss
FYI, even decaf coffee contains a little bit of caffeine, so if youre not allowed to have any caffeine at all, you should avoid decaf and regular coffee. But if youre simply on a low-caffeine diet, the amount of caffeine in decaf probably wont hurt you…though it may not help you with your weight-loss goals much, either.
There have been studies done on caffeine, coffee, and green tea that all tie back to weight loss, says Gorin, so it would appear that the benefits come from caffeinated coffee, but we cant say that for sure yet.
Its possible that some of the antioxidant benefits of coffeewhether caffeinated or notcould help with weight loss. Its also possible that drinking decaf coffee could have the same appetite-suppressing effects, meaning you may consume less calories overall. There arent really any studies looking at the effects of decaf coffee, specifically, on weight loss, so it’s still unclear what role it plays in the coffee/weight loss landscape.
The bottom line: Plain black coffee may be beneficial if you’re trying to lose weight, but it’s just unclear at this pointso it’s not worth adding to your diet if you don’t enjoy it. Either way, limit your caffeine intake to only 400 milligrams per day.
Certain Coffee Drinks Are Loaded With Calories And Sugar
Although plain coffee is low in calories, many coffee beverages are packed with calories and sugar.
Coffee shops and popular franchises sell sweetened coffee drinks that contain added sugar and hundreds of calories. For example, a Starbucks Grande Caramel Frappuccino has 420 calories and over 16.5 teaspoons of sugar .
Regular intake of sugary beverages, such as sweetened coffee blends, is associated with weight gain and a higher risk of obesity .
Additionally, many people add butter or coconut oil to their coffee to make a trendy drink known as Bulletproof coffee.
Although adding healthy fats like coconut oil to your diet can benefit health, adding too many of these high-fat, high-calorie foods to your coffee without adjusting for the extra calories may backfire and lead to unwanted weight gain.
Caffeinated coffee may negatively affect sleep, which can promote weight gain. Whats more, some coffee drinks are high in sugar and/or fat, which may lead to excess calorie intake and subsequent weight gain.
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Coffee Can Increase Behavioural Eating
Ahhh, the classic coffee and cake.
How often do you see people go for a coffee and come out with a sugar-packed treat along side it?
Maybe this is something you find yourself doing too?
Even before you factor in the extra calories from the milk, you can easily surpass the total calories in a home cooked meal.
For example, a raspberry and almond bake from Costa is 453 calories. Yikes.
If you find yourself always having a treat with your coffee, then you may find that reducing your coffee intake will reduce your total caloric intake.
This is because you eliminate the trigger that causes the social behaviour.
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Coffee For Weight Loss Tips
Here are a few points to keep in mind if you want to use coffee to help you lose weight.
Dont drink coffee on an empty stomach. If youre in the habit of drinking coffee the first thing after you wake up, try eating breakfast first. When you first wake up, the body releases a stimulating hormone called cortisol. Coffee reduces cortisol levels, which undermines caffeines stimulating effect. Its better to wait until after breakfast when cortisol levels naturally decline.
Pay attention to how coffee affects you at different times of the day. Coffee before a workout or any activity that requires concentration can help you focus. Many people find that after a certain time of day, caffeine may disturb their sleep. In this case, you could always switch to decaf after a certain hour.
Be aware of what you add to your coffee. Adding milk, cream or sweetener can counteract the weight loss benefits of coffee. If you dont want to drink your coffee black, consider adding low-calorie sweeteners and lighteners. Be wary of milk alternatives, though. Unsweetened almond milk, for example, is low in calories, but if you choose a flavored variety, you could be defeating the purpose. Check out our article on using salt in your coffee and other sugar substitutes.
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