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Caffeine is good for weight loss in many ways, but only beneficial, you can't expect to lose weight with coffee in the case of completely controlled diet and exercise, coffee can only help you eat less, more activity, more energy consumption a little easier.
The premise is that you choose pure coffee, not cappuccino with a lot of sugar and fat.
As a deep coffee lover, I have talked a lot about coffee science in the past, and recently received a message from netizens, he heard that drinking coffee can lose weight, and asked me if it is true. I searched, and there are still a lot of talk about coffee weight loss on social platforms.
Can coffee lose weight? In a few ways, it may be a little helpful, but you first have to choose the right one.
Wrong coffee
It's good not to gain weight
First of all, you have to pay attention, don't say that the star ice music and the like, even if the cappuccino coffee also has a lot of sugar, fat, calories are not low, drinking this drink is not conducive to weight loss.
And I, usually drink low-calorie ice American every day! ~
Taking a famous coffee brand as an example, the calorie and caffeine data of coffee drinks (medium cup) provided on their official website are as follows:
So if you want to drink coffee to lose weight, you must first build on the basis of your drinking pure coffee.
Heard about coffee
Can it increase metabolic consumption?
Yes, there are indeed many experiments that have found that caffeine can increase energy expenditure, but you have to understand how much it can improve.
For example, an early small sample size test found that after drinking 100mg, 200mg, and 400mg of caffeine, the energy consumption increased by 1-13kcal, 4-15kcal, and 24-40kcal in 3 hours, respectively. [1]
Another small trial found that after drinking 50 mg of caffeine, consumption increased by 11-24 kcal in 4 hours compared to placebo. [2]
According to the above results, even if you have drunk the top of the day's safe dose of 400mg caffeine, which is almost two large cups of ice American (6 shots per 75mg caffeine), you can increase your metabolism by about 40kcal, and eating a third of an apple will come back.
Can you suppress your appetite?
People often say that they feel full after drinking coffee and don't want to eat, do you feel this way?
Actual studies don't seem to support this conclusion very well, with five studies on whether caffeine affects gastric emptying rate and Satiation signal (GLP-1) secretion found no significant effect.
The effect of drinking coffee on subjects' subjective appetite, satiety and actual energy intake was also not uniform, and individual studies found that drinking coffee in the half hour before meals had an acute appetite suppression effect, but drinking more than 3 hours before meals had no effect. (Pouring a large glass of water half an hour before your meal may also have a bit of an appetite suppressant effect)[3]
This aspect varies from person to person, but if you really think that drinking a cup of coffee can reduce the urge to eat some unnecessary snacks in your mouth, it is indeed a little helpful for weight loss.
I heard that coffee can
Improve your athletic performance?
It really can.
After a rigorous evaluation of more than 400 relevant available literature in an article published in 2021, The International Society of Sports Nutrition (ISSN) summarizes its views on caffeine intake and athletic performance as follows:[4]
Caffeine improves aerobic, anaerobic exercise performance
In the vast majority of studies, caffeine has been shown to significantly improve all aspects of athletic performance, including muscular endurance, exercise speed and muscle strength, sprinting, jumping and throwing performance, and is effective for both aerobic and anaerobic exercise, and can improve physical function for both trained and untrained people.
Large doses are not required
About 3-6 mg/kg body weight caffeine intake can improve athletic performance, there are studies found that caffeine as low as 2 mg /kg body weight are effective, this dose is still acceptable, will not exceed the safe daily dose (400 mg).
And you don't have to drink more, because very high doses of caffeine (e.g., 9 mg/kg) don't work better either.
When to drink?
The most common is caffeine supplementation 60 minutes before exercise, which has been shown to be effective.
So if you're a weight loss style that works with exercise (and the most recommended way to lose weight), drinking some coffee before exercise may have some benefits, making your exercise easier and longer,200, which will help you burn more calories and reap the other benefits of exercise.
Caffeine for weight loss
Live-action experiments
There are also clinical trials in this area.
For example, a comprehensive analysis of 13 caffeine weight loss effects, involving 606 subjects meta-analysis found that overall caffeine intake is still conducive to weight, BMI and body fat reduction, specific effects, compared with the control group, after 4 weeks of caffeine intake (60mg-450mg per day), the average weight loss of subjects does not exceed 2kg, and the subjects are mostly overweight or obese.
All in all, caffeine is good for weight loss in many ways, but only beneficial, you can't expect to lose weight with coffee in the case of completely controlling the diet and combining exercise, coffee can at most help you eat less, more active, more energy consumption a little easier.
Special "Slimming Coffee"
What's the difference?
In addition to ordinary coffee, you will also find that there are some things on micro-businesses and e-commerce platforms that are clearly under the banner of "slimming coffee", what is the difference between these?
Coffee with L-carnitine added
Some of them add L-carnitine to coffee. L-Carnitine is an amino acid that the human body itself can synthesize, and L-carnitine can also be obtained in many foods, such as various meats, most people do not need to eat additional.
Can it lose weight? According to some meta-analyses based on high-quality trials, the effect of weight reduction is nothing more than 2-3 pounds, and it is mainly particularly obese and has a certain effect in the elderly. For the general population, numerous studies have shown ineffectiveness.
"Bulletproof Coffee" / "Ketogenic Coffee"
There is also a kind of "bulletproof coffee", which is simply a coffee with a lot of fat, but also a net unhealthy saturated fat, such as a lot of butter, coconut oil, etc., drinking too much will increase the risk of cardiovascular disease, improve the probability of atherosclerosis.
Why is a coffee so big an oil used to lose weight? It is mainly used for the "ketogenic diet". The so-called "ketogenic diet" is to eat a lot of fat, almost do not eat carbs, protein in the right amount of diet weight loss method, not only ordinary people are difficult to do and adhere to, but also to the body organs to bring a lot of negative effects, weight loss of health can be described as more than worth the loss, do not recommend ordinary people to try themselves.
Extremely speaking, even if you put aside health and just want to lose weight, then drinking bulletproof coffee must also be combined with other diets, extremely strict restrictions on carbs, if you can't do it, this coffee can only gain weight.
Don't buy it if you don't know where you came from
Be careful to put your life in
In addition, there are some unknown three no "slimming coffee", the effect may be immediate, but after drinking it makes people particularly nervous, this strong recommendation you do not buy or drink, because it may secretly add the illegal drug "sibutramine".
From the "First Time" column of CCTV Financial Channel on December 14, 2019
Sibutramine has a strong appetite suppression and metabolism enhancement effect, but it has great side effects, after taking it will increase the heart rate, blood pressure rises, serious may stroke or even death, in the mainland as early as 2010 banned production and marketing.
But these years to add sibutramine weight loss products are still repeatedly seized, is to use people hope to lose weight has a shortcut psychology, to seek huge profits, we must be vigilant about this product!
Do you love coffee?
Resources:
[1] Astrup A, Toubro S, Cannon S, Hein P, Breum L, Madsen J. Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. The American journal of clinical nutrition. 1990;51(5):759-67.
[2] Belza, A., Toubro, S. & Astrup, A. The effect of caffeine, green tea and tyrosine on thermogenesis and energy intake. Eur J Clin Nutr 63, 57–64 (2009). https://doi.org/10.1038/sj.ejcn.1602901
[3] Schubert MM, Irwin C, Seay RF, Clarke HE, Allegro D, Desbrow B. Caffeine, coffee, and appetite control: a review. Int J Food Sci Nutr. 2017 Dec;68(8):901-912. doi: 10.1080/09637486.2017.1320537. Epub 2017 Apr 27. PMID: 28446037.
[4] Nanci S. Guest1* , et al. International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition (2021) 18:1
Edit: Xiao Hui
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