Is coffee good for weight loss? More than half of the people in the western world grab a cup of coffee first thing in the morning when they open their eyes. Over 75 percent of Americans use coffee to energetically begin their day and by the end of the day, one has taken at least 3 cups.
Whether you make your own coffee at home or you get it at a coffee shop, coffee seems to have become the fuel in most people’s daily lives.
What are the ingredients contained in coffee?
The biologically active compounds or substances found in coffee beans include;
- Caffeine which is the main component
- Theobromine
- Theophylline this is very important in treating asthma
- Chromogenic acid which slows the absorption of carbs
What are the different types of coffee drinks?
Whether you’re making coffee for your first time or you consider yourself a coffee connoisseur, there are so many types of coffee drinks out there for you to learn about. Here are some of the most popular types of coffee drinks ordered by coffee lovers nationwide.
Espresso
This type of black coffee is made by forcing steam through dark-roast aromatic finely ground coffee beans at high pressure in an espresso machine. It has a thick, golden-brown crema (foam) on the surface. You can consume it on its own or adding a teaspoon of sugar.
Cappuccino
This is the most popular type of coffee in the world it consists of three layers. The first espresso then steamed milk, and finally a layer of frothed, foamy milk. The last layer is topped with chocolate shavings or powder. The Italians use this type of coffee at breakfast.
Americano
This type of coffee is a single shot of espresso simply added to hot water. It is thought to have been made by American soldiers in WWII who wanted the beverage to last longer by diluting it. The American baristas then adopted it after the war. You can drink it as you would take the regular brewed coffee, with milk and/or sugar.
Café Latte
This type of coffee is a bit popular for most coffee drinkers. Latte consists of three parts of steamed milk and a single shot of espresso. It is usually quite frothy. You can transform your coffee into breakfast with cookies, sponge-type cake slices, and fresh Italian bread.
Mochaccino
This is a cappuccino with chocolate syrup or powder added. At times it is topped with whipped cream. There are wide variations in how this can be prepared. Always talk to your coffee house; so that they do it just the way you want it
Macchiato
This is also prepared in so many different ways by different coffee houses. The most common is by combining espresso, caramel, and foamed milk, though some use steamed milk. Sometimes vanilla is added to add the extra flavor.
Is coffee good for weight loss?
For the question of whether coffee is good for weight loss, we can say that yes, coffee is good for weight loss and several studies have come out to support coffee for weight loss. Research has linked the chemical compound caffeine in coffee to weight loss because it can fuel fat oxidation, which is the body’s way of burning fat for fuel.
For example, Scientists from the University of Nottingham discovered that drinking a cup of coffee can stimulate ‘brown fat’, the body’s own fat-fighting defenses, which can help obesity and diabetes.
So how does coffee help you to lose weight?
Let us look at the different ways how coffee can aid weight loss below
1. Coffee contains stimulant
Coffee contains stimulants and most caffeine. Caffeine stimulates the release of neurotransmitters like dopamine and norepinephrine which make you more energized and alert.
When you are alert, the number of hours during which you are active also increases, and in turn, more calories are burned. This aids weight loss.
According to a meta-analysis of 21 studies about the effects of caffeine ingestion, it was established that caffeine reduced the rate of perceived exertion (RPE) size by 5.6% during exercise and improved exercise performance by 11.2%.
2. Coffee can mobilize fats from fat tissues
The caffeine in coffee breaks down the tissue fats. This is done by increasing the level of adrenaline to the blood that goes to the fat tissues. This signals them to break down fats which release into the blood.
3. Coffee increases the metabolic rate
Caffeine in coffee increases the resting metabolic rate. This is the rate at which the body burns calories at rest. A higher metabolic rate implies faster and easier weight loss. Research shows that caffeine in the coffee can increase resting metabolic rate by about 3-11% and more in larger doses.
4. Coffee suppresses appetite
Caffeine may reduce the feeling of hunger and the desire to eat for some time. This helps to reduce the daily calorie intake of an individual hence aiding weight loss.
In one study conducted to see if a sex difference existed in the short-term adaptation of energy intake after caffeine consumption, it was observed that caffeine reduced appetite in males not in women, resulting in less calorie intake at a meal that followed caffeine consumption.
So is coffee healthy?
Research shows that; for coffee to remain a healthy option, one should not drink more than 3 cups a day. This is because the main ingredient found in coffee, a compound called caffeine, may pose health risks when consumed in excess. But when consumed in moderate amounts, coffee yields a number of health benefits.
What are other benefits of taking coffee other than weight loss?
Other benefits of coffee include;
1. Heart health
Coffee drinkers have reduced risks to heart diseases. According to a study by Korean researchers, it was observed that participants who consumed 3 to 5 cups of coffee a day had fewer chances of showing beginning signs of heart disease.
2. Reduced risk to type 2diabetes
Taking 2 or more cups of coffee per day reduces your risk of type 2diabetes. A recent review of the research carried outs by Harvard’s Dr. Frank Hu indicated that risk to type 2diabetse decreased by 9% for each cup of coffee consumed daily.
3. Reduces depression
Depression is a mental disorder that can reduce the quality of one’s life. In a Harvard study published in 2011, it was established that women who had at least 4 coffee cups per day had a lower risk of becoming depressed
4. Live longer
Since coffee drinkers have reduced risks to chronic diseases, they are more likely to live longer.
5. Source of antioxidants
Research shows that people get more antioxidants from coffee compared to other sources like fruits and vegetables. This makes coffee one of the healthiest beverages on the globe
6. Lower risk to cancer
Cancer is among the leading causes of death in the world. Since caffeine has antioxidants, it fights oxidative stress which in most cases causes cancer. Caffeine guards you against liver cancer and colorectal cancer.
7. Lower risk to Alzheimer’s diseases
Evidence from various studies shows that caffeine may protect you against Alzheimer’s diseases
8. Coffee is a source of fiber
A cup of coffee has around 1.8 grams of fiber out of the recommended 20-38 grams. Fiber is important for digestive health and regular bowel movements.
9. Reduces the risk of multiple sclerosis
Coffee blocks neural inflammation that leads to the development of MS. 4 Cups of coffee a day are enough to protect you from the disease.
10. Liver protection
Drinking coffee every day may protect you from the cirrhosis of the liver. Research show s that consuming 2 or more cups of coffee each day reduces the risk of death from liver cirrhosis by 66%.
How much coffee is safe?
According to Healthline, 4-5 cups of coffee per day may be an optimal amount. This is because; this amount is linked to the lowest risk of premature death and lower risk of various common diseases.
What are the side effects of using the coffee beverage?
Having too much coffee can have negative consequences on your health these include;
1. Addiction
With coffee, there is a fear that it may become habit-forming. A review suggested that caffeine triggers certain brain chemicals similar to the way cocaine and amphetamines do.
2. Muscle breakdown
Several reports have linked rhabdomyolysis to excessive use of caffeine. Rhabdomyolysis is a condition in which broken muscle fibers enter the bloodstream, leading to kidney failure and health-related issues.
3. Digestive issues
Caffeine stimulates bowel movements by increasing peristalsis, the muscular contractions that move food through the digestive tract. Large doses of caffeine can lead to loose stools and consequently diarrhea.
4. Insomnia
One thing that coffee is good at is to help people stay awake. However, with too much caffeine it becomes difficult to get enough restorative sleep.
Studies have shown that high doses of caffeine increase the amount of time it takes to fall asleep and the total sleeping time especially the elderly.
5. Anxiety
Caffeine’s jittery effects are similar to a frightening event on your body. caffeine stimulates the “fight or flight” response which may make anxiety worse triggering an anxiety attack.
6. Frequent urination and urgency
For most of you who are coffee drinkers, you realize that after taking coffee, you tend to urinate frequently than usual. This is because of the stimulatory effect of caffeine contained in coffee.
7. Fatigue
Most caffeinated beverages such as tea, coffee are energy boosters. However, this happens for a given number of hours. When the caffeine leaves the body system, the body gets the opposite effect or becomes fatigued again.
8. Tachycardia (rapid heartbeat)
Rapid heartbeat occurs in young people who take high caffeinated drinks. This is all because of the stimulatory effect of caffeine. In a certain attempted suicide case study where a woman took a massive dose of caffeine powder, she was found to have a rapid heart rate, kidney failure, and serious health issues.
9. High blood pressure
Several studies have indicated that caffeine increases blood pressure due to its stimulatory effect on the nervous system. This is dangerous because high blood pressure is a factor of stroke and heart attack.
10. Bone fractures
Coffee has an effect on women’s bone density and could lead to osteoporosis therefore women who take too much coffee are at risk of having a bone fracture. Men do not face this kind of problem.
Other side effects include;
- restlessness
- nervousness
- vomiting
Bottom line
Although coffee has a variety of health benefits, it should be taken in moderation. This is because high amounts of caffeine have serious side effects.
Even if one is taking coffee to lose weight, this does not mean that healthy eating and regular body exercise should be abandoned.
Next read: Natural appetite suppressants.
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