Coffee and Fat Loss 101

Is there a correlation between coffee and fat loss?

If you are here, you are probably looking for a piece of evidence for this correlation. 

We have gathered the most recent research papers and anecdotes of experts about coffee and fat loss.

Fasten your seatbelts and get ready for info bombs!

BUT, beware! Consume coffee at your own discretion. Consult your doctor if you any side effects from consuming too much caffeine.

Research about coffee and fat loss

Ding suggested drinking a couple of cups of coffee a day helps burning fat in his article published in 2015. Not only it aids in fat loss, caffeine benefits liver functions as well as reducing the risk of type 2 diabetes, stroke, and cancer.

Another research article published by the Ethiopian Institute of Agricultural Research suggests that coffee accelerates fat loss (Wachamo, 2017).

In addition to its energy content, the caffeine in black coffee benefits us by actively speeding up the metabolism, burning fat at a much quicker rate than it otherwise would have.

In fact, in many diet supplements, caffeine acts as the main catalyst for speeding up weight loss results (Williams, 2019)

Caffeine is, in fact, one of the best natural ways to achieve fat burn. Whether it’s ingested as part of the benefits of black coffee for weight loss, or through other sources such as pre-workout supplements, caffeine plays a pivotal role in boosting metabolism.

Boosted metabolism is equal to faster fat loss. Of course, this fat loss occurs if you are in a caloric deficit. Otherwise, don’t expect coffee to magically burn fat.

Give more more coffee bro!

Thermogenic Effect of Coffee and Fat Loss

Hoffman and colleagues conducted a research in 2006 to measure coffee’s fat-burning effects. The research had 10 subjects. During each session, subjects reported to the Human Performance Laboratory after at least 3-h post-absorptive state and were provided either 354 ml (1.5 cups).

Subjects then rested in a semi-recumbent position for three hours. VO2 and heart rate were determined every 5 min during the first 30 min and every 10 min during the next 150 min. Blood pressure was determined every 15 min during the first 30 min and every 30 min thereafter. 

They concluded the research by saying “Consuming a nutritionally-enriched coffee beverage may increase resting energy expenditure in individuals that are sensitive to the caffeine and herbal coffee supplement” (Hoffman et al. 2006).

In other words, the subjects burned more calories while resting than without the intake of coffee. 

Interestingly enough, the research also found that subjects who consumed coffee before sessions showed lower fatigue exhibited in the average mood scores.

Alright, now we know, coffee and fat loss go hand in hand. Let’s move on to how much coffee is too much!

Is there any point that too much coffee is dangerous?

How Much Coffee Is Too Much

The FDA(Food and Drug Agency) has cited 400 milligrams a day—that’s about four or five cups of coffee—as an amount not generally associated with dangerous, negative effects. 

However, there is wide variation in both how sensitive people are to the effects of caffeine and how fast they metabolize it. 

So if you are an individual who barely drinks one cup of coffee a day, don’t bump it up to 5 cups a day. Start slow.

Up it a cup a day. Two weeks later up it a cup again. Thus, you will see the effect sequentially. An incremental increase is a way to go with caffeine. 

If you are already sitting at 5 cups a day, you better take a week off completely. So you can desensitize your receptors to caffeine.

By the time you start drinking coffee again, you will be good to go with 2-3 cups. Then you can increase it again slowly. 

How much coffee to drink to enhance fat loss?

How Much Coffee Do I Drink For Fat Loss

I love coffee! Not because it burns fat, just because I love the taste and the alerting effect. Burning fat is its bonus for me.

I started drinking coffee when I was a senior in high school. Then I got hooked! Now, I am up to almost 4 to 5 cups a day.

Have I ever had any side effects? No.


Why?


Because I’m used to it. That can be counterproductive if you need to get hyped up before a workout session. I don’t feel the ups and downs of the coffee like I used to.

However, there is a solution for it. Just cycle off for a week and do not consume any caffeine. Even Coca-Cola!

By the time you are done with your detox week, you will be able to feel the wanted effects of coffee.

One last thing before you we finish up. Make sure you drink plenty of water if you drink 4 to 5 cups of coffee. Make sure you are hydrated at all times to safely enhance your fat loss.

Reference:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3966934/

https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much

Click to access Review-on-Health-Benefit-and-Risk-of-Coffee-Consumption.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3267522/

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