Does coffee help with weight loss? Myths versus facts

Coffee and weight loss, that is really a separate chapter. That coffee has beneficial and antioxidant effects on the organism in many directions, you have probably heard already. Coffee as an effective substance also in weight loss, that would be a complete dream. There are many opinions on this topic, not all are unequivocal though. Even many experts diverge in them. Some claim that coffee undoubtedly helps with weight loss, others that "sort of" and there are also those according to whom there is even a risk of weight gain when drinking coffee. Well, double frappe with whipped cream and caramel topping won't shake off kilos. That is certain. However, a lot of research and facts suggest that caffeine itself has a positive effect on fat breakdown.

Nutritional values of coffee

At the beginning it needs to be said that we are talking about coffee as a means to support weight loss of course in its black version. So no milk, sugar, or other flavorings. In this case nutritional values of one cup of coffee would look something like this:

fat 0%
cholesterol 0%
sodium 0%
carbohydrates 0%
sugar 0%
potassium 4%

That black coffee contains no fats or sugars does not mean that it has great nutritional values. On the contrary, its nutritional value as such is very weak. Therefore it is a suitable drink when trying to lose weight, but should not compensate for wholesome diet.

Coffee and fat burning

Another opinion supporting theory about coffee as means to support weight loss is that caffeine stimulates nervous system, which sends signal to fat cells and tells them to break down fat. Besides increasing fat burning, it helps speed up metabolism. According to some studies however this effect does not work long-term. People become resistant to it after certain time. This can be prevented by drinking coffee in so-called cycles. It is recommended to drink coffee for example for a week and then take a break for a week.

coffee for weight loss

Some scientists also play with idea that caffeine helps burn more calories during exercise. In this case they found by research that with consumption of 3 mg of caffeine per kilogram of body weight calorie burning focused more on stored fats than carbohydrates.

Coffee and appetite

On the other hand caffeine can help suppress appetite, so simply put, we eat less when drinking coffee. In this opinion however various studies confirmed various results. In some caffeine had better effect in sense of suppressing hunger on men, in others on women. As they say, hunger is disguised thirst, so just filling stomach with liquid can suppress cravings for food. Coffee with its energy values also supports cheerfulness and better mood in many people. Nervousness or sadness are often associated precisely with overeating, so coffee can help in this direction too.

Coffee diet - does it really work?

Precisely on already mentioned factors like accelerated metabolism, reduced appetite and antioxidant content is based also coffee diet, which has its proponents and deniers. According to this diet it is recommended for desired effect to drink three cups of black coffee daily. Some diets even recommend three cups as daily minimum, so according to those you can drink calmly even more. Diet of American doctor and journalist Bob Arnot recommends mainly coffees, which come from rich volcanic soils near equator like Brazil, Ethiopia, Colombia or Kenya.

coffee beans

According to Dr. Arnot essence however continues to remain that so-called coffee diet is not based only on fasting drinking of coffee. It is necessary to eat alongside it with principles as with most other diets focused on weight loss. Need to avoid refined carbohydrates (pasta, white bread, sweetened drinks) and not forget about intake and output of calories. Coffee will not replace nutritional values you receive in food. Too much caffeine can cause also unwanted effect, like high blood pressure, anxiety, dehydration and disrupted sleep.

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How is it with decaffeinated coffee?

Decaffeinated coffee is made from classic coffee beans, from which caffeine is so to speak removed. Usually water, organic solvents or carbon dioxide are used in this process. Decaffeinated coffee is stripped of at least 97 percent of caffeine. Besides that almost same ratio of nutritional composition is preserved in this type of coffee. And to make it not little complicated, opinions diverge again on weight loss with caffeine versus without caffeine.

According to many studies precisely increased metabolism activity and fat breakdown is not attributed to decaffeinated coffee. On the other hand there is opinion that precisely "decaf" contains peptide yy, organic compound that causes feeling of satiety and at same time smaller content of hormone that causes feeling of hunger. Decaffeinated coffee is no miracle pill. As an experiment however you can replace one caffeine cup daily with decaffeinated, which has fewer adverse effects, and observe how this insertion will affect your diet and overall feeling.

Other benefits of drinking coffee

strengthens cardiovascular health
improves memory
reduces risk of various liver diseases
cleanses stomach
some studies prove that drinking coffee reduces risk of certain types of cancer

Conclusion

From our survey it follows that there is no unified conclusion on whether coffee is fuel when trying to lose weight. However if we take into account existing studies confirming its positive effect on metabolism and at same time all other benefits that coffee undoubtedly brings, its inclusion in menu in recommended limits (for person not suffering from health problems excluded with drinking caffeine) is good choice. You can spice up coffee party also with decaffeinated coffee, which is suitable for example if you need to sleep well at night, but can't deny yourself one cup even hour before bedtime. Well and of course old known motto applies, everything in moderation.

Have you heard about apple cider vinegar and its influence on weight loss? Is it similar with it as with coffee or does it help more unequivocally? Read our article about this miraculous product.

coffee for weight loss