Does The Coffee Diet Work For Weight Loss? Drinking coffee for weight loss is a relatively new diet plan rapidly gaining popularity. A few people have had success with this method, but it is not suitable for health in the long run.
1. What is the Coffee Diet?
The coffee diet was popularized by the book “The Coffee Lover’s Diet” by Dr. Bob Arnot. In this book, Dr. Arnot claims that drinking coffee several times per day can boost metabolism, burn fatter, block calorie absorption, and reduce appetite.
He was inspired to write this book after studying the people living on the small Greek island of Ikaria, which has a large population of healthy older adults. He believes that the island’s people’s health and longevity result from drinking a lot of antioxidant-rich coffee.
2. Mechanism of action
The Coffee Diet Plan involves drinking a minimum of 3 cups (720ml) of lightly roasted coffee per day. Light roasts tend to be richer in polyphenol antioxidants than dark roasts.
As part of your diet, you can probably use decaffeinated or decaffeinated coffee, as long as you reach a minimum of 3 cups (720 ml) per day. However, avoid sugar or cream and replace one meal a day with a high-fiber green smoothie.
Your other meals and snacks should be low in calories and fat and rich in fiber from whole grains, fruits, and vegetables, and avoid highly processed foods, such as frozen and snack foods. Refined. In this book, Dr. suggested a sample meal plan that contained about 1,500 calories per day. Meals for this diet will include tofu and sautéed vegetables, brown rice.
3. Benefits of losing weight with coffee
Coffee is rich in caffeine and antioxidants called polyphenols, which have numerous health benefits, including reducing inflammation and free radical damage. Coffee has two potential benefits when boosting weight loss: decreased appetite and increased metabolism.
3.1 Decreased appetite (health)
Arnot asserts that coffee can reduce need, thereby helping to reduce daily calorie intake. Drinking coffee shortly before a meal can reduce the amount of food in that meal.
However, consuming coffee about 3 to 4.5 hours before eating doesn’t affect how much food is eaten at the next meal. In a study, healthy men worked for 30 minutes and then consumed about 250 ml of caffeinated coffee. Coffee drinkers burned more fat than those who drank water.
3.2 Increases metabolism (work)
Caffeinated coffee can increase the number of calories and the amount of fat the body burns, making it easier to lose weight. In a review of over 600 people, researchers found that caffeine intake was associated with weight loss, body mass index (BMI), and fat mass.
In another study, 12 adults took a supplement containing caffeine and polyphenols, coffee’s two main active ingredients. The coffee supplement resulted in the burning of significantly more fat and calories than those given a placebo.
Drinking coffee can also increase the amount of fat you burn. One study looked at the effects of coffee in 7 healthy men, who worked for 30 minutes, then consumed about 250 ml of caffeinated coffee. Coffee drinkers burned more fat than those who drank water.
4. Cons of losing weight with coffee
Antioxidants present in coffee can reduce appetite and increase metabolism. However, the coffee diet has some disadvantages as follows:
4.1 Excessive caffeine (lemon)
Although decaffeinated coffee can be a dietary option with coffee, most people prefer caffeinated coffee. However, excessive caffeine intake can lead to several health problems, such as high blood pressure. An observational study found an association between coffee and blood pressure in more than 1,100 people with high blood pressure.
People who consumed three or more cups of coffee per day had higher blood pressure readings than those who didn’t drink coffee. Caffeine is also a diuretic, which causes the body to excrete more fluid through urine.
If you drink a lot of coffee, you may need to use the toilet more often.
Furthermore, many essential electrolytes can be lost, including potassium. Failing too much potassium can lead to hypokalemia, affecting muscle control and heart health.
Finally, excessive caffeine intake has been linked to heart attacks, headaches, insomnia, and an increased risk of fractures, osteoporosis, and even depression. Although drinking too much-caffeinated coffee can be harmful, caffeine intakes up to 400 mg per day or about 4 cups (960ml) of coffee are generally considered safe.
4.2 Being able to regain weight quickly
Diet plans that significantly reduce calorie intake, such as the 1,500-calorie-a-day recommendation on a coffee-based diet, often lead to rapid weight gain due to several changes the body undergoes.
Through calorie restriction. The body adapts to the number of calories regularly consumed. Therefore, when reducing calorie intake significantly, the body will adapt by slowing down your metabolism and reducing the number of calories you burn. In addition, the hormonal changes that occur due to calorie restriction can increase appetite.
Leptin is a hormone that promotes feelings of fullness and sends signals to the brain to stop eating.
However, the level of leptin in the body can drop significantly when following a low-calorie diet, leading to increased hunger and cravings. For these reasons, it can be said that it is tough to lose weight on a diet that significantly reducing calories,
According to some studies, about 80% of people who lose weight on a low-calorie diet lose weight in the first month of the diet. Nearly 100% of people regain all of their lost weight within five years of ending the diet.
4.3 Coffee weight loss regimen is not a long-term solution (water)
According to testimonials, people typically follow a coffee-based diet for two to seven weeks. It may not be safe in the long run for various reasons. Drinking large amounts of caffeinated coffee can lead to excessive caffeine intake, which can cause several problems, including insomnia and depression.
5. Is it good for health? (diet, fat)
Successful weight loss diets often involve only slight calorie restriction, leading to slower, more sustainable weight loss. Increasing your protein and fiber intake, reducing your intake of refined sugars, and exercising regularly can help you lose weight and lose weight more sustainably.
For most people, the most successful weight loss diet is the one they can stick to. The Coffee Diet encourages you to drink at least 3 cups of coffee (720 ml) per day while restricting calories.
While it can lead to weight loss in the short term, it is not a healthy diet in the long run. It can lead to weight gain and side effects from drinking too much caffeine. It would help if you had more sustainable diet plans or consulted a nutritionist for safe and healthy weight loss.
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