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Does Coffee Help With Weight Loss?

Coffee is a beverage brewed from roasted coffee beans (which are gotten from the seeds of specific Coffea species). It is one of the popular beverages worldwide, and people of diverse civilizations and cultures widely consume it.

It is highly sought after due to the stimulating effect it has, which is undoubted because of its caffeine content. The coffee drink can be brewed and served in several ways, such as caffé lattes, espressos, and French presses. People mostly enjoy a cup of coffee when served hot, but it can also be taken when iced.

In as much as the coffee drink is widely consumed for its unique taste and stimulation, it is quite essential to know the natural stimulants that it comprises of. They are:

Caffeine: This component is one of the significant stimulants in it. It functions by energizing the central nervous system.

Theophylline: It is part of the composition of the coffee and cocoa plant, and it been quite beneficial in the treatment of asthma.

Chlorogenic acid: It is one of the major bioactive compounds in coffee, which slows down the process of carbohydrate assimilation. 

These components have proven to be useful to the human body, given the effect they have and how they can aid in the treatment of some health deficiencies.

However, the real question here is, does coffee help in the reduction of weight? Well, research has shown that in various ways, coffee could be used to burn fats and help reduce your weight. They include:

MOBILIZATION OF FATS FROM FAT TISSUES

When the central nervous system is stimulated by caffeine, signals are sent to the fat cells, resulting in broken-down fats. This process is carried out by a hormone called epinephrine (which is also called adrenaline).

The epinephrine hormone travels to the fat tissues in your body then signals the breaking down of fats and its release into the blood. Well, this hormonal activity doesn't help in fat reduction unless you expend more calories than your intake through diet. This process is called a negative energy balance. You can attain a negative energy balance by exercising more or eating less. More so, caffeine is also a fat-burning supplement that you can try out.

STIMULATES BROWN FAT

Drinking coffee helps you stimulate brown fat in your body. This fat burns calories and then generates body heat, which causes you to lose weight.

Brown fat doesn't work the same way other fat works in your body. It can produce body heat by burning sugar fat, which is often in response to cold. Besides, it also improves blood lipid levels and blood sugar control.

DECREASES APPETITE

Taking coffee can help to suppress your appetite, which in turn decreases your calorie intake. Drinking coffee shortly before starting a meal may help you eat less. That way, you will have fewer calories to burn.

A study in 34 people who were overweight showed that drinking 6 ounces (200 ml) of coffee helped them eat less and reduce their calorie intake to the bare minimum compared to when they just had coffee with half the caffeine.

BOOSTS PERFORMANCE

Coffee is contained with caffeine. Caffeine helps to boost energy and burn body fats.

If coffee is consumed 30 minutes before a workout, it improves your performance and makes you exercise for an extended period. That way, you can burn more calories and even lose weight quicker.

A lot of people tend to take coffee black or add it to their pre-workout protein shakes. Drinking it black before beginning any physical activity would help you achieve better results and improve your use of fatty acid for aerobic energy.

REDUCES WATER RETENTION IN THE BODY

Water retention is also known as edema. It causes the body to hold onto fluids and thereby swell. This can hinder weight loss progress because it often makes one feel sluggish and bloated.

Caffeine is not something the body can store, so after six hours of coffee intake, caffeine is excreted through increased urine output. Subsequently, this increased release of body fluids helps in the alleviation of water retention due to its diuretic effect. 

BLOCKS FAT AND CALORIE

Coffee is contained with different types of phenols. One of them is chlorogenic acid, while the other is the melanoidin. 

Chlorogenic acid decreases the absorption of carbs in the body. So if you prefer to take your coffee with a slice of bread, you don't need to worry as the carbs contained in it won't count.

The melanoidin, on the other hand, decreases the absorption of dietary fat. This is one primary reason why a lot of people take coffee after a heavy meal.

PREVENTS WEIGHT GAIN AFTER WEIGHT LOSS

A regular intake of coffee could help you maintain your weight after weight loss. A recent study shows how sixty women were put on a diet. Thirty got enough caffeine through coffee intake, and thirty did not. At the end of the day, the women who got caffeine were losing weight at a slow rate while the rest regained weight. From this, we can observe that coffee doesn't just help you lose weight but also maintain it.

CONTAINS ANTIOXIDANTS THAT AID WEIGHT LOSS

A quick way to lose weight is by eating foods that are rich in antioxidants. Coffee is one drink that contains a high level of antioxidants.

Aside from increasing the body's metabolic activity, thereby suppressing hunger, it also protects the body from free radicals, which lessens toxins and supports weight loss.

Yes! Coffee is good for weight loss, but how you consume it will play a significant role in its effectiveness. 

Here are some recommended ways to consume coffee for weight loss.

TAKE COFFEE IN HEALTHY AMOUNTS

Excessive coffee intake can be detrimental to one's health as it could lead to insomnia and increased stress levels. 

Make sure you consume no more than 400 milligrams of caffeine a day. That is enough quantity to suppress your appetite and stimulate the burning of calories temporarily. Keep in mind that plain coffee without sugar aids quick weight loss.

SPACE OUT THE TIME FOR YOUR COFFEE INTAKE

Another effective way to take coffee for weight loss is to space out your intake throughout the day. This can help you suppress food cravings and also boost your energy during a workout.

For instance, if it's convenient for you to take three cups of coffee per day, you can have one in the morning, one during mid-day and one at lunch. You can always adjust it to what works best for you.

TRY HALF-CAFF IF YOU WANT COFFEE ALL DAY

A mixture of full and decaffeinated beans could do the trick if you have the urge to take coffee all through the day. It is often called half-caff, and it allows you to safely consume coffee as much as you want and still lose weight.

COFFEE INITIATES INCREMENT IN METABOLIC RATE

The rate at which the calories are burnt up when at rest is called resting metabolic rate (RMR). 

It becomes easier to lose weight when your metabolic rate is high, and you are also free to eat more without the fear of gaining weight. Studies have indicated that caffeine can enhance RMR by 3-11%. 

The increment of metabolism interestingly occurs as a result of fat-burning, but this is less pronounced on obese people. A study revealed that caffeine enhanced fat-burning by 29% in slim people, and 10% on obese persons.

THE LONGTERM EFFECT OF COFFEE ON WEIGHTLOSS

Over time, people eventually become used to the stimulating effect of caffeine as they keep consuming coffee and other caffeinated drinks. In other words, the impact of caffeine on regular consumers of coffee could be short-acting. Even if coffee won't be effective in the long run, it still curbs your appetite and keeps you from eating too much.

As earlier mentioned, coffee gives the caffeinated effect when taken regularly, but for a short while. Moreover, it still aids weight loss by curtailing appetite.

Apart from the coffee drink, there are also other measures you can employ in losing weight. Measures such as:

  • Intermittent fasting from time to time
  • Keeping track of your diet system 
  • Curtailing your sugar and carbs intake
  • Eating more of fiber
  • Having a glass of smoothie for breakfast
  • Consuming more protein
  • Base your feeding system of whole foods

You can try out these simple processes to complement your coffee intake.

CONCLUSION

Coffee contains a plethora of health benefits. It contains antioxidant, psychoactive, and fat-burning properties. It is also useful in keeping the body warm, relaxed, and also active. 

So, if you are interested in coffee for the sake of losing weight, it is ideal you crucially control the regularity of your coffee-drinking habits to prevent accumulative tolerant tendencies. 

A whole lot of reasons abound for the consumption of coffee. One of these is the fact that coffee is one of the great sources of antioxidants in the Western diet. In as much as it possesses a lot of health benefits, it must still be consumed in moderation.

Sources:

https://pubmed.ncbi.nlm.nih.gov/26554757/

https://pubmed.ncbi.nlm.nih.gov/16076989/

https://www.hsph.harvard.edu/news/hsph-in-the-news/coffee-beneficial-healthy-diet/

https://palm.southbeachdiet.com/coffee/

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