5 Scientific arguments why Coffee can be drunk for Weight loss

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

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 a reason – it boosts 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 you can not add some common additives to it that prevent fat burning.

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 acid.

The most important substance is caffeine, it is 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, Improving 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 mellitus, gout, atherosclerosis, etc.

5 Weight Loss Mechanisms

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

1. Coffee accelerates 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 you can eat without fear of gaining extra weight.

According to specialists from the University of London (Great Britain), taking only 100 mg of caffeine (1 cup of natural ground coffee contains up to 140 mg) increases the metabolic rate by 3.5%, when using a repeated dose after 2 hours, the metabolic activity increases by 8-11%.

The effect lasts up to 12 hours after consuming caffeine. Scientists even recommend including the supplement in the treatment regimen for obesity.

How claim 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.

It should be noted separately the works of Swiss researchers . Their experiment showed that the rate of fat burning directly depends on body weight. Thus, in obese people, the consumption of lipids 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), lipolysis (fat breakdown) activity It is also reduced.

2. Increases the mobilization of fat from the depot

Proven what is caffeine changes the job of the nervous system. It blocks adenosine receptors, increases the secretion of adrenaline and norepinephrine several times.

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

According to the data 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 with 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 amounts of fatty acids formed during the destruction of adipose tissue cells will not help 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 consumes more energy than it receives with food.

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

3. Slows down the absorption of nutrients in the intestine

Norwegian scientists discovered that coffee reduces glucose absorption by 7%.

Experts claim that taking just 1 cup of drink a day for 12 weeks leads to a 5.4 kg reduction in body weight.

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

Korean Experts proved that coffee consumption leads to a significant decrease in body fat (mainly due to visceral fat, which is 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 early development of atherosclerosis.

4. Coffee reduces appetite

Specialists from Greece found out that taking 200 ml of coffee for breakfast reduces appetite and helps to satisfy hunger. The subjects ate less during the next meal (second breakfast or lunch) and throughout the day.

It has also been proven that appetite suppression is observed exclusively in people of normal weight or obese. No such effect was observed in people with low body weight.

However, data from various scientific sources regarding the effects on appetite are contradictory. One of the major Australian studies showed that drinking coffee does not affect the feeling of hunger, the rate of gastric emptying and energy metabolism in general.

Conflicting information requires larger experiments and studies to confirm or disprove 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.

Pathology also 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 increases the risk of all the others several times. For example, with obesity, hypertension develops 10 times more often than in its absence.

According to the data of 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 specialists claim that caffeine can significantly reduce the risk of developing type II diabetes and related obesity. There is also a positive trend in terms of blood pressure and uric acid metabolism (it causes the development of gout). Scientists note that the exact mechanisms of action have not been fully studied, new research is required.

Should also be noted the works of Japanese experts . They studied the effect of coffee on the body of people aged 40 to 65 years with overweight and high blood glucose levels. 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 research has demonstrated the development of getting used to coffee against the background of systematic consumption.

Proven that over time, the 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 oxidation of fat reserves, etc.

Therefore, coffee is able to manifest its useful properties only 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 played 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 manifest themselves in full force.

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

Review of 11 supplements

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

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

The most popular supplements and their effect on excess weight are discussed below:

1. Milk. Milk is originally added to coffee to soften the bitter bite. Foreign research shown that eating milk is a reliable way to prevent obesity (even with an initially normal body weight). Milk is like claim Australian experts, promotes the rapid development of a feeling of satiety, increased activity Digestive enzymes , which has a beneficial effect on energy metabolism in general.
2. Sugar. Is an extremely high-calorie product. It not only increases the risk of developing obesity (with systematic use), but also the feeling of appetite, as well as slows down metabolism.
3. Honey. Despite its natural origin, it should not be added to coffee. Honey is characterized by high calorie content and low percentage of nutrients.
4. Lemon . Citrus not only gives new taste properties, but also further enhances the "fat burning" effect. The effect is associated with an 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 a drink causes the transition of energy metabolism to a state of ketosis – carbohydrate starvation of cells, in which fat reserves are effectively consumed. 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.  Coffee with butter (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. 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 mellitus (effects proven from a scientific point of view).
9. Ginger. Can be used in any form (fresh or dried). It helps to suppress appetite and slightly accelerate metabolism (within 1-3%).
10. Cardamom. Has a complex effect on individual links of the metabolic syndrome: reduces concentration total cholesterol and low-density lipoproteins, improves glucose utilization, which has a positive effect on body weight.
11. Garlic . It is effective only with regular addition 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 fat burning, a number of simple rules should be followed:

1. Time 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, and a more efficient use of energy reserves. But don't drink it on an empty stomach. Coffee can also be taken before training. Avoid consumption in the evening and at night.
2. Volume and concentration. A value equal to 1-2 tsp of ground natural coffee per 200 ml of water is considered adequate. 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. Feed temperature. The entire useful potential of the drink is revealed during the first 10-15 minutes from the moment of preparation, during which the product has time to cool down by 30-40 degrees.
4. Additives. Vegetable oils (palm and coconut), spices, garlic, lemon and milk are perfectly combined with coffee, as already described above. Adding sugar or honey will make the drink useless.
5. Type of drink and method of preparation. There are many types of coffee-based drinks (cappuccino, latte), as well as cooking methods. More about that, which coffee is most useful, see here →

Conclusion

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