Coffee for Weight Loss: How Does It Work?
Coffee is one of the most popular drinks around the world. There's nothing better than a hot cup of coffee in the morning. A cup of coffee in the morning is enough to get you started. It also gives energy and helps to concentrate.
Coffee contains several nutrients such as niacin, potassium, magnesium, and antioxidants that can improve digestive health, support muscle function, and improve heart health.
Health experts prove that coffee has a myriad of health benefits such as increasing energy and brain function, lowering the risk of cancer, and type 2 diabetes.
One of the benefits of coffee that is no less important is weight loss. If consumed properly, drinking coffee will not trigger weight gain.
You need to pay attention to several things before consuming coffee to lose weight because certain types of coffee can make you gain weight.
Drinking coffee regularly can help increase the metabolic rate by stimulating thermogenesis which helps burn fat. Caffeine stimulates thermogenesis, that's how the body generates heat and energy from digesting food.
In addition, coffee contains chlorogenic acid which can slow down the absorption of carbohydrates and break down fats.
However, this does not mean that drinking a lot of coffee in the morning can immediately reduce weight. Everything needs process and effort.
Coffee for losing weight: how does it work?
1. Low-calorie beverage
Weight loss is associated with a calorie deficit by consuming fewer calories than the body burns. Based on data from the United States Department of Agriculture (USDA), a normal size cup of black coffee contains only 2 calories. Added sweeteners and other ingredients can reach 700 calories per cup.
2. Burn fat naturally
Coffee acts as a natural fat-burning agent in your morning coffee routine. In some studies, caffeine, a stimulant found in coffee, could stimulate brown fat cells. Brown fat is a type of fat that helps burn calories and keeps the body warm.
3. Suppresses overeating
Coffee can reduce body fat by decreasing your food intake. Drinking black coffee in the morning can give you a feeling of fullness longer, so you will not fail on your weight loss goals because you are always craving foods. Black coffee can also help you to be more focused and energized so you can burn more calories.
4. Water mass
Not only fat but weight gain can also be caused by water mass. Black coffee could reduce the water mass through urinating. Coffee has diuretic properties that could make you urinate to remove excess water in yours.
5. Help detox the body
Besides being able to reduce water mass, coffee's diuretic properties help the body's detox process. Detox can remove toxins to bacteria from the body. A healthy body and a clean stomach have plenty of free space to digest so that the weight loss process becomes smoother.
6. Gives energy while exercising
Coffee consumption is a good energy booster before exercise. Drink black coffee 30 minutes before exercise. It can lose fat faster, increase your energy levels, and burn more calories.
The antioxidant content in coffee can also help you lose weight. Antioxidants help destroy free radicals, help regenerate new cells, and help vital organs function optimally.
8. Faster metabolism
Metabolism is a process by which the body breaks down nutrients using food calories throughout the day. Caffeine stimulates the body to burn calories even when the body is resting. Regular coffee drinking can make your metabolic rate bigger. A high metabolism will allow you to burn more calories at rest and during physical activity so that your weight loss will be faster.
How to drink coffee for weight loss
1. Avoid drinking coffee in the afternoon
Coffee is one of the caffeinated beverages. Caffeine is a commonly consumed psychoactive substance. Caffeine provides energy and increases your focus so that you stay awake when your body is feeling tired. However, avoid consuming coffee in the afternoon to avoid insomnia and having poor sleep.
If you still want to enjoy a cup of coffee after lunch, you can use decaffeinated coffee, or coffee without caffeine. It's best not to drink coffee after 2 P.M. Consuming coffee after 2 P.M. can keep you up late and affect the nervous system.
2. Don’t add sugar
Coffee won't help you lose weight if you add sugar, creamer, and sweetened syrup to the sugar because too much sugar means high calories intake.
High sugar consumption is also associated with several serious diseases such as diabetes and obesity, So you need to consume fewer calories.
3. Coffee beans quality
The quality of coffee depends on the processing method and the way the coffee beans are grown. Coffee beans are often sprayed with synthetic pesticides and other chemicals in the cultivation process.
This will make coffee beans less safe for human consumption. Choose organic coffee beans that are low in pesticides and safe for consumption.
4. Overdrinking coffee
Too much caffeine consumption is not good for your health. Consuming large amounts of coffee can reduce the benefits of coffee for your diet. Healthy coffee intake is consumed in moderation. This is related to the side effects of caffeine if it is taken too much.
It is recommended not to drink more than 2 cups (250ml) per day. It can increase metabolism and burn extra calories in your body.
However, too much caffeine increases causes gastrointestinal discomfort, irregular heartbeat, increased blood pressure, decreased blood flow to the heart, increased acid levels in the blood, and seizures. Also, avoid drinking coffee on an empty stomach.
Also read: How Much Coffee is Too Much? 8 Side Effects of Caffeine
Cinnamon is a spice that is often added to beverages to add flavor and aroma. Cinnamon can also be added to your coffee. A study showed that cinnamon can lower blood glucose levels, cholesterol, flatulence, triglycerides in diabetics, and other health risks. Use Ceylon-type cinnamon to reduce the risk of diabetes.
Instant creamer is not good for the body because it can increase bad cholesterol which can trigger heart disease even though the creamer has a low-fat label.
7. Cacao powder
Adding cocoa powder will add flavor to your coffee. Your coffee will turn into mocha coffee without sugar. Cocoa contains antioxidants that have various benefits, one of which is to reduce the risk of heart disease. Cocoa which is packed with flavonoids is useful for preventing diabetes.
8. Paper filter
Coffee extraction that occurs when brewing will release several substances, one of which is oil or cafestol. The oil can increase levels of bad cholesterol (LDL) in the blood.
Paper filters can be a solution to reduce the cholesterol contained in the oil. Paper filters can filter the oil contained in the beans.
9. Avoid adding too much milk
Pouring too much milk into your coffee is not a good idea. You'll be gaining weight rather than losing weight. Instead, you can use low-fat, skim, or plant-based milk.
10. Protein coffee
You can add protein powder to your coffee. Not only does it add flavor and texture, but protein powder will also ensure sufficient protein that can help your weight loss process. Protein powder can also build lean muscle and lose fat.
Tips to use coffee for weight loss
1. Types of coffee beans
Choose coffee beans with a light roast level because this roast level is richer in polyphenol antioxidants than medium and dark roasts.
2. Hot coffee
The body will more easily absorb the active ingredients in hot coffee compared to iced coffee. In addition, also use water that is not too hot for brewing. This is to avoid the loss of a lot of chlorogenic acids.
3. Coffee is not a substitute for food
Coffee can indeed suppress appetite. However, don't use it as a substitute for food. When we drink it to suppress our appetite, we tend to skip those meals. This habit has the potential to make us overeat at the next meal and disrupts the body's metabolism.
4. High-calorie snacks
Make sure to avoid high-calorie snacks that are usually consumed further the offer time such as cakes, donuts, and biscuits. Frequently consuming high-calorie snacks can derail your weight loss plans. As a healthier alternative, you can choose fruit as a snack or nuts.
Remember not to consume caffeine in excess to avoid its side effects. Reaction to caffeine consumption in each person has a varied impact. Mild caffeine poisoning will cause nausea and insomnia. Moderate caffeine poisoning will cause restlessness, vomiting, and increased blood pressure, and severe caffeine poisoning will cause prolonged severe vomiting and seizures.
Continuous consumption of caffeine in unsafe doses can cause feelings of nervousness, anxiety, restlessness, and tremors.
It should also be noted that caffeine is a substance that can cause addiction and is not recommended for consumption by people with heart disease, diabetes, hypertension, and is at risk for pregnant women.
We recommend that you first consult with a licensed nutritionist every step of the diet that you will do. This is so that you avoid any unknown dietary risks.
Although it can help you lose weight, your diet should still be balanced by eating healthy foods, exercising regularly, and getting enough sleep. Interested in trying the benefits of coffee to get the ideal body weight?
Also read: Why Do We Need Coffee Break? Here's the Answer!
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