A number of studies claim the effectiveness of coffee for the diet. Mentioned, the caffeine content found in coffee can increase metabolic rate and fat burning. However, is it true that coffee is effective for dieting and losing weight? Check out the facts in the following review!
There are a variety of coffee products for the diet on the market, one of which is popular is the extract of green coffee beans which are believed to be efficacious for weight loss. A number of studies also support this claim. But before consuming it, understand it further and carefully consider the benefits and side effects of consuming coffee for the diet.
Relationship of Coffee with Weight Loss
There are a number of active ingredients in coffee that can affect metabolism, including:
- Caffeine, a central nervous system stimulant.
- Theobromine and theophylline, substances associated with caffeine which can also have a stimulant effect.
- Chlorogenic acid, one of the biologically active compounds in coffee that can help slow down the process of carbohydrate absorption.
The most widely known compound of the three substances above is caffeine, because this is the most powerful compound and is also the most widely studied. Caffeine is known to help move fat from body fat tissue, so that fat can be used as fatty acids by the blood.
A study also showed that in the short term, caffeine can increase the body's metabolic rate and increase fat burning. In this case, caffeine increases energy use, even when you are resting. Caffeine also stimulates the process of thermogenesis, the way the body produces heat and energy from digesting food. In addition, caffeine can also reduce appetite even for a short time.
In fact, there is no evidence that consuming caffeine can help you lose weight in the long run. This is because the body can experience tolerance to the effects of caffeine. And when the body becomes tolerant of caffeine, the effects will not be the same as when first starting to consume coffee. Not to mention if the coffee you are brewing is added with sugar, cream, or artificial sweeteners which will actually increase the calories you consume.
The effect of coffee on a diet is difficult to find in people who are already obese. This effect is also influenced by age. The younger the age, the less influence caffeine has on its digestive metabolism.
Between Effectiveness and Side Effects of Coffee for Diet
Caffeine may be able to help you lose a little weight and prevent weight gain, but there is no research that really proves that coffee consumption can lose weight significantly or permanently.
Some studies examining the link between caffeine and weight loss have been carried out more on animal experiments, so it is doubtful to equate the results with humans. Several studies that have been done on humans show that coffee can lose weight, but only slightly. To assess the efficacy and safety of coffee products for the diet, further research is still needed.
A number of other studies have shown that even though consuming high doses of caffeine, weight loss results are also less significant. So, be careful when consuming coffee for the diet. Pay attention to your daily caffeine intake. Both of coffee, tea, soda, energy drinks, as well as drinks and other foods that contain caffeine. Make sure it does not exceed the recommended dose, which is 400 milligrams per day.
Meanwhile, according to the Indonesian Food and Drug Administration (BPOM), the maximum caffeine consumption limit is 150 milligrams per day, which is divided into at least three doses. Whereas one cup of coffee can contain 50-200 milligrams of caffeine, depending on the method of brewing and the type of coffee.
Too much caffeine intake can cause insomnia, nausea, increased blood pressure, abdominal pain, rapid heart rate, frequent urination, and anxiety. Also, be aware that caffeine is not recommended for people with certain clinical conditions, such as diabetes, glaucoma, high blood pressure, or osteoporosis, and not for pregnant and breastfeeding women.
Coffee can interact with many drugs, ranging from medications for heart problems, bone disorders, lung disease, menopause, to drugs to treat mental health problems, such as depression and schizophrenia. Therefore, you should consult a doctor first before deciding to consume coffee for a diet.
Given the effectiveness of coffee products for diets that have not been proven to be effective and safe, it's better to focus yourself on healthy ways to lose weight. You can adopt a healthy diet with balanced nutrition, don't skip breakfast, drink plenty of water, consume high-fiber foods like fruits and vegetables, and last but not least, exercise diligently. Also avoid fatty foods, processed foods, and limit alcoholic drinks.
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