Caffeine is a common element in "fat-burning" or "weight-loss" supplements, and it is a favorite among intermittent fasters drinking coffee. In fact, it’s become a practice for many to stick to drinking coffee instead of having breakfast.
Thankfully, experts back this up--consuming more caffeine is associated with more significant weight loss and better weight loss maintenance. Furthermore, it's linked with a lower risk of diabetes.
But how does it work? How much is best, and what are the caveats? Whether you're getting it from caffeine pills, green tea, supplements, coffee, or energy drinks.
Let's explore six facts about caffeine, weight, and weight loss:
1. Caffeine Is a Fat Metaboliser—But Not in the Way You Might Think
The main thing most people think when they hear the word "fat" is "how do I burn it?" In reality, fat burning is only the tip of the iceberg. The amount of caffeine in your blood is mainly determined by your caffeine intake and things like your body weight and you're eating and drinking habits.
Measuring caffeine in the blood is called a "plasma caffeine concentration," and it's an important marker for fat metabolism. In a study of healthy volunteers, blood caffeine levels were highest at around 10 a.m. and then declined throughout the day. They peaked again after dinner and then dropped during the night until about 8 a.m.
2. Caffeine Increases Lipolysis (Fat Burning)
Caffeine has a positive impact on fat metabolism and fat burning. Research shows it increases lipolysis (fat burning) in healthy adults.
To determine if caffeine increases lipolysis enough for weight loss is to look at the caffeine dose, not the caffeine or fat levels in the blood. Generally, the more caffeine you intake, the more lipolysis is encouraged in the body.
3. Caffeine Is Associated With Weight Loss and Lower Risk of Type 2 Diabetes
Research indicates a relationship between caffeine intake and lower body weight and risk of type 2 diabetes.
Two studies reported that caffeine increased energy expenditure by 3.2 kcals per kilogram of body weight.
In both studies, the participants lost weight while following a low-calorie diet.
In a study of healthy volunteers, individuals who consumed more caffeine daily experienced a lower risk of type 2 diabetes. For every additional 200 mg of caffeine consumed by the participants, their risk was lowered by 9%.
4. Caffeine Improves Diet Quality
In a study of overweight and obese men and women, caffeine-containing beverages increased water, vegetables, and fruit ingestion. In the same study, the participants tended to consume less calorie-rich beverages. Consuming a caffeinated coffee drink is also associated with a lower risk of being overweight or obese.
5. The Right Amount of Caffeine for Weight Loss
The research says that a dose ranging from 3 to 6 mg/kg of caffeine will boost fat oxidation and energy expenditure. This amount is equivalent to 240 mg to 480 mg of caffeine for a person weighing 80 kg. The amount of caffeine works out to be 1 to 2 cups of coffee.
This amount is also moderate in the sense that it's roughly equivalent to the amount of caffeine found in other beverages and foods.
6. Caffeine Is Good for Your Health
In a study of healthy adults, caffeine also improved blood pressure, insulin sensitivity, and inflammatory responses. Moreover, caffeine is linked with lower risks of death, cardiovascular diseases, stroke, and overall cancer.
Caffeine can boost metabolism and positively affect metabolism, but it's not the only thing you need to lose those extra pounds.
When losing extra weight, you need to get enough calories, and to get enough calories, you must balance your energy intake with your output. If you're not getting enough calories, eat more. Additionally, you need to find the right brew to give you just the right balance of caffeine and healthy nutrients you need.
Lean Joe Bean has the best diet coffee that helps you manage your cravings while providing the best morning coffee experience. We also offer our unique, exclusive combination of Super CitriMax and ChromeMate, a chromium-based weight reduction supplement available as a stand-alone supplement. Order Joe Bean Coffee now!