5 scientific arguments why coffee can be drunk for weight loss

5 scientific arguments why coffee can be drunk for weight loss


Coffee is one of the most commonly consumed beverages on the planet. Recently, more and more attention has been paid to coffee for its ability to influence body weight (especially in obese individuals).

The drink contains a large amount of caffeine - a psychoactive substance that affects almost all body systems. Caffeine is used in many commercial weight loss supplements for good reason - it increases metabolism, accelerates the breakdown of adipose tissue cells and suppresses appetite.

From the material you will learn whether it is possible to drink coffee for the purpose of losing weight and why it is impossible to add some common additives to it that interfere with burning fat.

Some facts about the composition of coffee


Coffee beans contain a large amount of biologically active substances that can interfere with metabolic processes and lead to a decrease in body weight.

The main active components are:

  • caffeine;
  • theobromine;
  • theophylline;
  • chlorogenic acids.

The most important substance is caffeine, it is the best studied from a scientific point of view. It is caffeine that causes most of the effects of an invigorating drink: an increase in the level of metabolism, a decrease in body weight, an improvement in physical and mental performance , etc.

In addition, the drink allows you to reduce the volume of visceral fat and prevent many diseases associated with metabolic syndrome: hypertension, type II diabetes, gout, atherosclerosis, etc.

5 Weight Loss Mechanisms

Below are 5 main mechanisms by which coffee affects the metabolism of adipose tissue and helps to lose weight.

1. Coffee speeds up metabolism


Metabolism is an extremely complex process in the body. 
The higher its speed, the easier it is to lose extra pounds and the more food you can eat without fear of gaining excess weight.

According to experts from the University of London (Great Britain), taking just 100 mg of caffeine (1 cup of natural ground coffee contains up to 140 mg) increases the metabolic rate by 3.5%; eleven%.

The effect lasts up to 12 hours from the moment of caffeine intake. Scientists even recommend including the supplement in an obesity treatment regimen.

According to foreign experts, the acceleration of metabolic processes is largely due to the increased consumption of the body's own fat reserves. After taking natural coffee for 3 hours, there is an increase in lipid consumption by about 2 times. 24% of adipose tissue cells are oxidized for the needs of the body, and 76% are processed for other needs.

Separately, it is necessary to note the works of Swiss researchers . Their experiment showed that the rate of fat burning directly depends on body weight. So, in obese people, lipid consumption increases by about 10%, in people with normal or low weight - by 29%.

Scientists claim that the biological effect of caffeine also depends on age. The highest rate of fat oxidation is observed in representatives of the middle age group (from 19 to 26 years old) and gradually decreases with age. In younger age groups (18 years and less), the activity of lipolysis (fat breakdown) is also reduced.

2. Increases the mobilization of fat from the depot


It has been proven
 that caffeine has been shown tochanges in the functioning of the nervous system. It blocks receptors for adenosine, several times increases the secretion of adrenaline and norepinephrine.

These biologically active substances accelerate the metabolism in the body, increase the rate of breakdown of adipose tissue and glucose utilization.

According to scientists from Ball State University (Muncie), caffeine accelerates the oxidation of fats and free fatty acids. In this case, the effect is observed both at rest and during active physical activity. The effect is provided mainly by increasing the concentration of adrenaline in the blood plasma.

It is important to note that the release of large volumes of fatty acids formed during the destruction of adipose tissue cells will not help to reduce body weight if the amount of food consumed exceeds the total energy expenditure of the body. Positive dynamics will be observed only with a negative energy balance, when the body spends more energy than it receives from food.

Therefore, it is necessary to carefully monitor the calorie content of the diet. Active physical activity can also be considered an ideal supplement for fat burning. The World Health Organization recommends exercising at least 30 minutes a day 5-7 times a week.

3. Slows down the absorption of nutrients in the intestines


Norwegian 
scientists
 found that coffee reduces glucose uptake by 7%. that coffee reduces glucose absorption by 7%.

Experts say that taking just 1 cup of the drink a day for 12 weeks leads to a decrease in body weight by 5.4 kg.

The positive effect of an invigorating drink is associated with chlorogenic acids. Its volume in different varieties of coffee varies significantly and averages 7-10% (Robusta - 11%, Arabica - 5.5-8%). In the process of roasting coffee beans, the concentration of this substance is reduced by 40-65%, so it is preferable to use beans with a low or moderate degree of roast. In instant coffee , the concentration of chlorogenic acid is 10-15% higher than in grain coffee.

Korean experts have proven experts have that coffee consumption leads to a significant reduction in body fat (mainly due to visceral fat - the most dangerous from the point of view of cardiologists). There is also a decrease in the concentration of triglycerides, an improvement in the lipid profile and the prevention of early development of atherosclerosis. that coffee consumption leads to a significant reduction in body fat (mainly due to visceral fat - the most dangerous from the point of view of cardiologists). There is also a decrease in the concentration of triacylglycerides, an improvement in the lipid profile and the prevention of the early development of atherosclerosis.

4. Coffee reduces appetite


Experts from Greece 
found out from Greece that drinking 200ml of coffee for breakfast reduces appetite and helps satisfy hunger. Participants ate smaller amounts during the next meal (lunch or lunch) and throughout the day. that taking 200 ml of coffee for breakfast reduces appetite and helps to satisfy hunger. The subjectsate less during the next meal (lunch or lunch) and throughout the day.

Appetite suppression has also been shown to occur exclusively in normal weight or obese individuals. In people with low body weight, this effect was not observed.

However, data from various scientific sources regarding the effect on appetite are contradictory. One large Australian study, One large Australian study , showed that drinking coffee did not affect feelings of hunger, gastric emptying rate and overall energy metabolism. that drinking coffee does not affect hunger, the rate of gastric emptying and energy metabolism in general.

Contradictory information requires larger experiments and studies to confirm or refute this effect.

It is important to remember that coffee should not be drunk on an empty stomach. Eat at least something before the first sip of the drink.

5. Reduces the Risk of Metabolic Syndrome


Metabolic syndrome is a set of metabolic disorders in the body, in which there is an increase in the volume of visceral fat deposits, a decrease in the sensitivity of peripheral cells of muscle and adipose tissue to insulin, and the development of type II diabetes mellitus.

Also, pathology contributes to an increase in blood pressure and a change in the metabolism of purines, lipids and carbohydrates, which is manifested by the development of atherosclerosis and related pathologies, gout.

A distinctive feature of this syndrome is the interconnectedness of all clinical manifestations. The presence of one of the described diseases several times increases the risk of all others. For example, in obesity, hypertension develops 10 times more often than in its absence.

According to the World Health Organization, the prevalence of pathology is up to 44% in people over 50 years old, and about 20-34% in people aged 30 to 50 years.

American experts argue that with the help of caffeine, you can significantly reduce the risk of developing type 2 diabetes and obesity associated with it. There is also a positive trend regarding the level of blood pressure and the exchange of uric acid (causes gout). Scientists note that the exact mechanisms of action are not fully understood, and new studies are needed.that caffeine can significantly reduce the risk of type II diabetes and associated obesity. There is also a positive trend in relation to the level of blood pressure and the exchange of uric acid (it causes the development of gout). Scientists note that the exact mechanisms of action are not fully understood, new studies are required.

The works of Japanese experts should also be noted . They studied the effect of coffee on the body of people aged 40 to 65 with overweight and high levels of glucose in the blood plasma. After 16 weeks of the experiment, the following effects were observed: a decrease in waist circumference by 1.5 cm, body weight by 0.5-1.5 kg, as well as an improvement in glucose utilization and a decrease in its concentration in blood plasma.

Long term effect


In recent years, more and more scientific studies show the development of 
addiction to coffee against the background of systematic consumption.

It has been proven that, over time, tolerance of the cardiovascular and central nervous systems to the effects of caffeine is observed.

As a result, the body needs more and more coffee to speed up metabolism, increase the rate of fat oxidation, and so on.

Therefore, coffee is only able to show its beneficial properties in the short term. After a certain period of time, the duration of which depends on the individual characteristics of the body and can range from 2 weeks to several months, the beneficial properties of caffeine decrease and are completely lost.

An additional role is brought by the almost complete lack of evidence of the effect of coffee on body weight for a long time. However, after 1-3 months of abstinence from an invigorating drink, addiction is lost, and all biological properties are manifested in full force.

It turns out that in order to correct weight, coffee can only be taken in courses. Also, this method of losing weight is not suitable for people in whose diet a drink is constantly present.

Overview of 11 supplements


There are many additives to coffee that improve its taste and give it a special aroma.

However, not all minor ingredients are useful in order to reduce body weight, and some may even reduce the positive effect.

Below are the most popular supplements and their effect on excess weight:

  1. Milk. Originally, milk is added to coffee to soften the bitter bite. Foreign research has shown that the use of milk in food is a reliable way to prevent obesity (even with initially normal body weight). Milk, according to Australian experts, contributes to the rapid development of a feeling of satiety, an increase in the activity of digestive enzymes , which favorably affects energy metabolism in general. Foreign studies that consuming milk is a reliable way to prevent obesity (even with a normal body weight initially). Milk, according to Australian experts , contributes to the rapid development of a feeling of satiety, an increase in the activity of digestive enzymes , which favorably affects the energy metabolism in general.
  2. Sugar. It is an extremely high-calorie product. It not only increases the risk of developing obesity (with systematic use), but also the feeling of appetite, and also slows down metabolism.
  3. Honey. Despite its natural origin, it should not be added to coffee. Honey is high in calories and low in nutrients.
  4. Lemon . Citrus not only gives new taste properties, but also further enhances the “fat-burning” effect. The action is associated with the acceleration of the course of metabolic processes. Instead of lemon, you can use grapefruit, orange or any other citrus.
  5. Coconut oil. The addition of this product to the drink causes the transition of energy metabolism to a state of ketosis - carbohydrate starvation of cells, in which fat reserves are effectively consumed. It has been proven that in a state of ketosis there is a suppression of hunger (for 5-6 hours). Instead of coconut oil, olive oil can also be added to coffee (but in no case sunflower oil).
  6. Butter.  Butter coffee (Bulletproof coffee) has become extremely popular in the West. Its creators claim that such a drink promotes fat burning and improves brain function . Scientific evidence regarding these effects is limited.
  7. Cinnamon. Increases the activity of metabolism, promotes the activation of lipolytic processes.
  8. Turmeric. It also increases the intensity of metabolic processes, affects many components of the metabolic syndrome: normalizes the lipid profile, reduces blood pressure, prevents the development of type II diabetes (the effects are scientifically proven ).
  9. Ginger. Can be used in any form (fresh or dried). Helps to suppress appetite and slightly accelerate metabolism (within 1-3%).
  10. Cardamom. It has a complex effect on the individual links of the metabolic syndrome: it reduces the concentration of total cholesterol and low-density lipoproteins, improves glucose utilization, which has a positive effect on body weight.
  11. Garlic . Effective only when regularly added to coffee (from 2 weeks). Activates metabolism, accelerates the breakdown of adipose tissue cells (mainly due to abdominal fat).

5 more important tips


In order to further increase the effectiveness of coffee in burning fat, a number of simple rules should be followed:

  1. Times of Day. Coffee should be taken in the first half of the day. The most preferred option is in the morning for breakfast. With this approach, there is an increase in metabolism throughout the day, a more efficient use of energy reserves. But don't drink it on an empty stomach. You can also take coffee before a workout. Avoid consumption in the evening and at night.
  2. volume and concentration. A value equal to 1-2 tsp is considered adequate. ground natural coffee in 200 ml of water. In order to reduce body weight, it is recommended to take 2 to 4 cups of an invigorating drink per day. Exceeding the boundary norm is fraught with the development of side effects .
  3. Supply temperature. The entire useful potential of the drink is revealed within the first 10-15 minutes from the moment of preparation, during which the product has time to cool by 30-40 degrees.
  4. Additives. Perfectly combined with coffee, as already described above, vegetable oils (palm and coconut), spices, garlic, lemon and milk. Adding sugar or honey will make the drink useless.
  5. Type of drink and method of preparation. There are so many types of coffee-based drinks (cappuccino, latte), as well as methods of preparation. Read more about which coffee is the most useful, see here 

Conclusion

Thus, caffeine is able to increase metabolic activity, reduce appetite and ultimately lead to a decrease in body weight. It is important to note that the effect lasts only in the short term, so you should take the drink cyclically to maximize the beneficial potential and prevent the emergence of tolerance.



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