Coffee - Your Secret Weapon For Healthy Weight Reduction
Coffee may protect against heart disease and help lower blood pressure. A 2018 study found that people who drink three to five cups per day have a 15% lower risk of heart failure.
However, many coffee drinks contain sugar and saturated fat. When ordering at a coffee shop, ask for no-whipped or low-fat milk and skip the added sugar and syrups.
1. Caffeine Boosts Metabolism
The caffeine in coffee stimulates your metabolism and helps burn fat. It blocks adenosine receptors that cause you to feel sleepy, and it increases your rate of fat burning while sparing muscle tissue. It also has been shown to increase your body’s ability to metabolize carbohydrates for energy during exercise. In fact, a study found that when individuals ingested caffeine before exercising, they burned more calories than those who did not drink it.
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Another important aspect of caffeine is that it can suppress appetite. However, this effect is only present when it is consumed in moderation. It is recommended to consume no more than four cups of coffee a day, which equates to about 400 milligrams of caffeine per day. More than this amount can cause negative side effects, including insomnia, jitters and digestive issues.
Furthermore, consuming high amounts of sugar and milk in your coffee can quickly add up the calories you drink. It is best to consume coffee with a small amount of milk or non-fat dairy products, or prepare your own black coffee at home using stevia or unsweetened almond milk.
2. It Makes You Feel Full
Drinking a cup of black coffee daily may help you lose weight. The caffeine in coffee may increase your levels of a hormone called epinephrine, which causes your body to break down stored fat for energy. It also acts as an appetite suppressant. But, keep in mind that coffee alone will not help you slim down. The trick is to combine it with other healthy habits, such as exercising regularly and eating more fiber and protein-rich foods.
You should only drink coffee without added sugar and milk to get the full potential of its satiety-boosting properties. By itself, a cup of black coffee contains just 2 calories. But, if you add in milk and sugar, you can easily rack up an excess of calories.
Some health enthusiasts are smitten with the Bulletproof coffee, which is mixed with butter and other healthy oils and said to boost metabolism. However, this beverage has little evidence behind it. In addition, consuming too much butter or other high-fat ingredients can backfire on your weight loss goals. So, it’s best to avoid bulletproof coffee and stick with a healthy diet of whole grains, fruits, vegetables, fish, and healthy fats like coconut oil.
3. It Stimulates Brain Function
Coffee is the most popular drink in the world, and it has long been associated with improved mental health. In addition to increasing alertness and arousal, coffee can also improve cognitive function, according to recent studies.
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One study found that habitual coffee drinkers had higher brain entropy, which indicates a greater capacity for information processing. Another study found that coffee consumption was associated with decreased stress levels and an increased level of brain activity in a network that includes subcortical areas and the cerebellum, which are related to visual processing.
A third study found that consuming caffeine can lead to improvements in working memory, which is important for completing tasks. The researchers concluded that the phenylindanes in coffee (a compound that occurs naturally when roasting coffea beans) appear to act as natural agonists of adenosine A2A receptors and may prevent the mood and memory dysfunction triggered by chronic stress. However, the researchers note that more research is needed to determine whether phenylindanes can be used as treatment for neurodegenerative diseases. (Human Brain Mapping, 2016; 20:S167-S173).
4. It Helps You Sleep Better
A cup of hot coffee or an iced latte is a perfect pick-me-up after a long night. However, too much caffeine can actually interfere with sleep.
It does this by blocking adenosine receptors that promote sleep. Furthermore, caffeine stimulates the pituitary gland to secrete a hormone that triggers the body’s “fight or flight” response, which causes dilated pupils and elevated heart rate.
The best way to get a good night’s sleep while drinking coffee is to avoid it late in the day and stop consuming caffeine at least 6 hours before going to bed. This will prevent insomnia and other sleep disturbances that can occur as a result of excessive caffeine intake.
Adding some spices and herbs to your coffee can also help with sleep. Cinnamon, for example, has a relaxing effect and possesses powerful anti-inflammatory properties. Cocoa powder adds a rich, chocolatey flavor and boasts antioxidants, while turmeric has been found to ease inflammation and boost immunity. Just don’t add lemon – the juice only contains 5 percent of the daily recommended amount of vitamin C.
5. It Helps You Burn Fat
Coffee contains chlorogenic acid, which stimulates your liver to break down fats into fatty acids that are released by the blood. This process makes your body more efficient at burning fat. Chlorogenic acid is also an antioxidant, which helps protect against inflammation and chronic diseases.
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A small study published in January 2021 found that consuming caffeine before aerobic exercise increased fat burning. However, the participants in this study were small, and more research is needed to confirm these results.
Drinking coffee may help you control comfort-food cravings, which is a big factor in weight gain. The caffeine in your cup of joe has been shown to reduce appetite and increase fullness, helping you eat less and maintain a healthy weight.
The bottom line is that coffee, in moderation and without too many added sugars, can help with weight loss and fat reduction. It's a good idea to consult your doctor to see how much coffee you can safely consume each day. It's also important to note that caffeine impacts each person differently, so it's not a magic bullet that will make you lose weight.
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