Overall, coffee is an energy-boosting beverage with numerous health benefits. In addition, the low calorie and caffeine content in coffee can aid weight loss. But it's important to be mindful of how and how much you drink. Experts warn that you should not take more than 400 mg of caffeine a day and avoid consuming caffeine a few hours before bed.
Coffee is the most popular morning beverage consumed worldwide. In fact, the world population consumes 160 million packs of coffee per year. Coffee, which is highly preferred due to its energy-boosting feature, can also help your weight loss goals. Coffee contains nutrients like niacin, potassium, magnesium and antioxidants that can improve digestive health, support muscle function and lead to better heart health. It also contains caffeine, which can boost metabolism, increase energy and promote weight loss.
"Coffee, when consumed in moderation and without added sweeteners, can help you lose weight and can be beneficial for your overall health," says dietitian Ashley Shaw, who recommends drinking four 8-ounce cups of coffee (400 mg of caffeine) a day to take advantage of the healthy benefits of coffee and lose weight. .
Here are some of the health and weight loss benefits of this energy-boosting drink:
1. A LOW CALORIE DRINK
Weight loss is associated with a calorie deficit when you consume fewer calories than you burn. A popular way to achieve a calorie deficit is to eat fewer calories than your normal calorie intake.
Black coffee is an ideal beverage for weight loss as it contains less than 5 calories per serving. However, it is low in calories if you only drink it plain. "While black coffee is low in calories, it can quickly rise in calories, sugar, and fat when different milks and sugars are added," says Shaw.
2. SPEED UP METABOLISM
Metabolism is the process by which the body breaks down nutrients and uses the calories of food throughout the day. Caffeine, a stimulant found in coffee, is one of several substances that can increase your basal metabolic rate, also known as your resting calorie burn rate.
A small 2018 study found that participants who drank varying amounts of coffee for two months had more of the metabolite, a product of metabolism. A higher or faster metabolism will allow you to burn more calories at rest or during physical activity, which can result in weight loss.
"There is a growing body of research on how coffee consumption is positively related to basal metabolic rate, but it's important to keep in mind that we metabolize food and drink at different rates. While coffee may increase one person's metabolic rate, it may not increase another," Shaw says.
3. REDUCE THE FEELING OF HUNGER
Appetite is affected by several factors, including the type of food you eat, physical activity levels, and hormones. While there isn't enough research to determine the cause-and-effect relationship of caffeine, which reduces appetite, studies have shown that it can reduce levels of ghrelin, the hormone that makes you feel hungry.
A small 2014 study found that drinking coffee daily increased feelings of satiety and reduced food intake in just four weeks, depending on participants' ghrelin levels. "Caffeine also stimulates the satiety hormone peptide YY (PYY). More PYY means you'll feel full and less hungry," Shaw says.
COFFEE CAN ALSO BE 'UNHEALTHY' AND CAUSE YOU TO GAIN WEIGHT
While coffee has many weight-loss-promoting benefits, it also has potential downsides, says Shaw. Some coffee drinks contain too many calories and sugar. When drinking coffee to lose weight, it's best to avoid adding calories to your drink. "It may be tempting to add milk or sugar to your coffee, but consuming more calories than your normal intake prevents you from having a calorie deficit to lose weight and instead causes you to gain weight," says Shaw.
For example, Mocha Frappuccino contains 370 calories, Caramel Macchiato contains 250 calories.
Caffeine can reduce sleep. Insufficient sleep is linked to increased appetite and hunger, especially for high-calorie foods. Studies attribute the lack of sleep to an increase in ghrelin, the hormone that regulates feelings of hunger, which can result in more calorie consumption and weight gain. "The caffeine in coffee blocks adenosine receptors that cause drowsiness, making you feel more alert. I recommend cutting out caffeine at least six to seven hours before bed for quality sleep and hormone regulation," says Shaw.
Comments
Post a Comment