Is Coffee Good For Weight Loss?

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Not only is coffee a beloved beverage around the world, but it also contains caffeine, a natural stimulant that can help increase energy and improve focus. But did you know that caffeine can also be an effective tool for weight loss if used properly?

In this blog post, we’ll explore the science behind caffeine and weight loss, and offer tips on how to use coffee and other caffeinated beverages to support your weight loss goals.

How is coffee made?

Coffee starts with the coffee beans. These beans are actually the seeds of berries, so coffee technically comes from the seeds of a fruit. Here is a brief explanation of how coffee is made:

1. Planting: Coffee is grown in tropical and subtropical regions around the world. The Coffea plant is planted and takes several years to mature and produce coffee beans.
2. Harvesting: The coffee cherries, which contain the coffee beans, are harvested when they are ripe. Depending on the type of coffee, this can be done by hand or machine.
3. Processing: There are two main methods for processing coffee: the wet method and the dry method. In the wet method, the coffee cherries are pulped and then fermented to remove the outer layers of the cherry. In the dry method, the cherries are dried in the sun, and the outer layers are removed later.
4. Sorting: The coffee beans are sorted to remove any defective or damaged beans.
5. Roasting: The coffee beans are roasted to bring out the flavor and aroma of the coffee. The roasting process can vary from light to dark, depending on the desired taste.
6. Grinding: The roasted coffee beans are ground into a powder or coarse grind, depending on how the coffee will be brewed.
7. Brewing: The coffee grounds are mixed with hot water to make coffee. There are several methods of brewing coffee, including drip coffee, French press, espresso, and more.

Green coffee

Green coffee refers to the raw and unroasted coffee beans harvested from the Coffea plant. The beans are called “green” because they are not yet roasted and have a greenish color.

Before the coffee beans are roasted, they have a very different taste profile than roasted coffee, with a more grassy and slightly bitter taste.

It has some interesting benefits over regular coffee, as roasting destroys some of the beneficial compounds found in the coffee bean. For example, it contains high levels of chlorogenic acid, an antioxidant that may offer several health benefits, including reducing inflammation and improving blood sugar levels.

Caffeine content

Dark vs light roasts

Regular coffee is prepared from roasting coffee beans, with darker roasts being roasted for longer than lighter roasts.

The coffee beans contain a substantial amount of caffeine, a chemical with stimulant properties that most people will associate with the energizing effects of coffee.

Many people also seem to associate darker and stronger tasting coffees with a higher caffeine content.

However, caffeine is colorless and flavorless, so you won’t really be able to taste or see how much caffeine is in your coffee.

Additionally, research finds that roasting also destroys some of the caffeine within the bean, although the amount destroyed is not as significant as some other compounds found in the coffee bean, such as chlorogenic acid.

Now this might suggest longer roasting actually decreases the caffeine content.

However, roasting the bean also makes it easier for water to extract more caffeine from the beans.

So while roasting decreases the caffeine content in the bean itself, the proportion of caffeine you’ll be able to extract into your coffee will be increased from darker roasted coffee bean grounds, meaning you’ll likely end up consuming about the same amount of caffeine in a coffee made from a darker versus lighter roast, unless you’re also eating the coffee grounds.

Other sources also suggest that roasting coffee beans for longer might make the beans swell up and increase in size, making the caffeine content lower per volume.

However, coffee beans are typically ground up into a fine powder anyways, so the difference in whole bean sizes shouldn’t really affect caffeine content, unless you’re brewing coffee with whole unground coffee beans.

Increasing caffeine in your coffee

To put all this into perspective, the way your coffee is prepared will likely be the bigger determining factor in the final caffeine content of your coffee, rather than the roast of coffee you use.

For example, you can increase the caffeine content of your coffee by increasing the temperature of the water, or by increasing the pressure and time that the water is in contact with the coffee grounds.

This is why espressos are so high in caffeine; very hot water and high pressure leeches much more caffeine from the coffee grounds.

This also tends to strengthen the flavor of the coffee, which may be why some people might associate stronger tasting coffees with higher caffeine content.

However you could make an espresso with a lighter roast, and the amount of caffeine would not be expected to be too different from an espresso made from a dark roast.

So different roasts of coffee may have significant differences in taste and color, but may not necessarily create coffee with significant differences in the amounts of caffeine, assuming they’re all prepared the same way.

Caffeine in common drinks

Here’s a comparison of the caffeine content in several commonly consumed drinks:

Caffeine in teas

Here’s a comparison of the caffeine content in different types of tea per 8 oz (240 mL) serving:

Caffeine in other foods

Some other foods also contain various amounts of caffeine. Here are some common foods that contain caffeine:

• Dark Chocolate: Dark chocolate contains about 12 mg of caffeine per 1 oz (28 g) serving. However, the amount of caffeine can vary depending on the brand and percentage of cocoa solids.
• Energy Bars: Some energy bars contain caffeine as an ingredient, with amounts ranging from 50-100 mg per bar.
• Guarana: Guarana is a natural source of caffeine commonly used in energy drinks and supplements. A typical serving of guarana contains around 40-80 mg of caffeine.
• Chocolate Milk: Chocolate milk contains about 2-7 mg of caffeine per 8 oz (240 mL) serving, depending on the brand and type of chocolate used.

Side effects of caffeine

While caffeine is generally considered safe for most people, there are some potential side effects and risks associated with taking caffeine supplements. These may include:

• Insomnia: Caffeine can interfere with the body’s natural sleep-wake cycle, and it may cause difficulty falling asleep or staying asleep. This can lead to tiredness, irritability, and difficulty concentrating.
• Nervousness: Caffeine can cause feelings of nervousness, anxiety, and restlessness. This can lead to jitteriness, rapid heartbeat, and other symptoms of anxiety.
• Stomach upset: Caffeine can cause stomach upset, including nausea, vomiting, and stomach cramps. This can be particularly common in people who are sensitive to caffeine or who consume large amounts of caffeine.
• Dehydration: Caffeine is a diuretic, which means that it can cause the body to lose fluids. This can lead to dehydration, which can cause symptoms such as thirst, dry mouth, and fatigue.
• Heart palpitations: Caffeine can cause heart palpitations, which are feelings of rapid or irregular heartbeat. This can be uncomfortable and may be a sign of an underlying heart condition.

The potential side effects and risks of taking caffeine supplements are similar to those of consuming caffeine from other sources. The FDA recommends that you keep your caffeine intake to under 400 mg per day in healthy adults.

Who should avoid caffeine?

There are some individuals who should avoid taking caffeine supplements. These may include:

• Pregnant or breastfeeding women: Caffeine can pass from the mother to the baby through the placenta or breast milk. Consuming large amounts of caffeine during pregnancy or breastfeeding may be harmful to the baby, and it is generally recommended to avoid caffeine supplements.
• Children and adolescents: Caffeine can affect the developing bodies and brains of children and adolescents, and it is generally recommended to avoid caffeine supplements in these age groups.
• Individuals with heart conditions: Caffeine can cause heart palpitations and other heart-related symptoms, and it may be harmful for individuals with heart conditions. It is generally recommended to avoid caffeine supplements if you have a heart condition.
• Individuals with anxiety disorders: Caffeine can cause feelings of nervousness and anxiety, and it may worsen symptoms of anxiety disorders. It is generally recommended to avoid caffeine supplements if you have an anxiety disorder.
• Individuals with stomach or digestive disorders: Caffeine can cause stomach upset, and it may worsen symptoms of stomach or digestive disorders. It is generally recommended to avoid caffeine supplements if you have a stomach or digestive disorder.

Overall, it is important to consult with a healthcare provider before taking caffeine supplements, especially if you are in one of the above groups.

Interactions with medications

Caffeine and coffee can interact with many medications, including:

• Stimulant drugs: Combining caffeine or coffee with other stimulant drugs (such as amphetamines) can increase the risk of side effects such as anxiety, jitteriness, and rapid heartbeat.
• Osteoporosis medications: Caffeine can interfere with the absorption of osteoporosis medications, such as alendronate, and decrease their effectiveness.
• Antidepressants: Caffeine can interact with some antidepressant medications, such as MAOIs, and increase the risk of side effects such as high blood pressure and rapid heartbeat.
• Blood thinners: Caffeine may interfere with the action of blood thinning medications such as warfarin, and increase the risk of bleeding.
• Birth control pills: Caffeine may decrease the effectiveness of birth control pills, leading to an increased risk of pregnancy.
• Antibiotics and antifungals: Caffeine can interact with some antibiotics, such as ciprofloxacin, or antifungals like fluconazole and decrease their effectiveness.
• Bronchodilators: Combining caffeine with bronchodilators (such as theophylline) can increase the risk of side effects such as tremors, restlessness, and rapid heartbeat.
• Heart medications: Caffeine can interact with certain heart medications, such as beta-blockers and digoxin, and increase the risk of side effects such as rapid heartbeat, tremors, and palpitations.

It is always important to speak with a healthcare professional before combining caffeine or coffee with any medications or supplements to avoid potential interactions or adverse effects.

Caffeine’s effects on weight loss

Coffee and caffeine have been looked at for weight loss in countless studies and articles. Some studies suggest that increased coffee intake may help with weight loss or weight maintenance.

Let’s take a look at some of the most commonly proposed ways that coffee might help you to lose weight, and put them into perspective.

1.) Increased energy

Caffeine helps to temporarily increase wakefulness and alertness in many individuals. If you find that caffeine helps you to stay physically active, or helps to increase the intensity of your exercises, a coffee or espresso could potentially help you to lose weight more effectively.

Increasing the frequency and intensity of physical activity will improve your body’s ability to use fat, and increase your metabolism.

However, keep in mind that not everyone experiences an energy boost from caffeine, so this effect is not going to apply to everyone.

2.) As a stimulant

People will often refer to caffeine as a stimulant, which is true. However, this is not the same type of weight loss effects as a stimulant drug like phentermine.

Caffeine is a stimulant in that it helps improve wakefulness and alertness, and may help you to increase the frequency and intensity of your exercise if you actively try harder to exercise.

Stimulant drugs like phentermine or Qsymia work as an amphetamine-like appetite suppressant. These primarily work differently and are typically far more effective for weight loss than stimulants like coffee.

Amphetamine stimulants work by stimulating the sympathetic nervous system, also known as the fight-or-flight nervous system, which is normally activated during times of acute stress. It also shuts down your digestive system, which results in a suppression of appetite.

3.) Increased fat burning

Some studies suggest that coffee, particularly the components known as chlorogenic acids within coffee, may be able to increase the usage and burning of fat as fuel, also known as fat oxidation.

Now many of these studies are done in animals, like mice, or test it in small groups of humans under very controlled and limited conditions.

So while the effect is observed under lab conditions, whether it’s significant enough to cause weight loss because of that effect alone, is still debatable.

Caffeine can also cause the body to break down fats, but it doesn’t have a big impact overall. This effect is most significant for people who don’t usually exercise.

4.) Suppressed appetite

There are some sources that claim that caffeine is a potent appetite suppressant, helping people to eat less when consumed.

Unfortunately, there isn’t any evidence to back this claim. Indeed, research seems to suggest that caffeine has no significant effects on appetite, or may even actually slightly increase hunger.

However, some people will find that sipping on coffee helps to control their cravings to eat, as the taste and smell of coffee may help to partially satisfy the desire to snack or eat something unnecessarily.

Replacing snacks with a cup of coffee may help to reduce your overall intake of food, aiding in weight loss.

So this effect might just be related to managing cravings for some people, rather than suppressing appetite, meaning you’ll likely have to enjoy the taste of coffee, or it may not do anything for you.

Coffee vs caffeine supplements

Research suggests that both coffee and caffeine supplements can potentially aid in weight loss, but the way they affect the body might be different.

Coffee contains caffeine as well as other compounds, such as chlorogenic acid, which have been shown to have some potential benefits for weight loss. Some studies have found that drinking coffee can help with weight loss by reducing appetite and calorie intake, as well as boosting metabolism.

On the other hand, caffeine supplements typically contain a higher amount of caffeine than what is found in a typical cup of coffee, which can have a stronger effect on the body. Some studies have found that taking caffeine supplements can help with weight loss by increasing fat burning and reducing appetite, but the evidence is mixed.

How to use it for weight loss

So how do we put all this into practice? Well firstly, the overall weight loss effects of coffee and caffeine are modest at best, meaning if you absolutely dislike coffee, or are too sensitive to caffeine, there is no need to force yourself to have it. You’re not missing too much by avoiding it.

Also, green or black tea are gentler alternatives if you can’t stand coffee, since they also contain caffeine.

I would stay away from caffeinated energy drinks like RedBull or specialty coffee-related drinks like Tim Hortons Iced Capp or McDonalds Iced Frappe, since many of them contain far too much sugar to make them useful for weight loss.

I would also be hesitant about taking caffeine supplements, since it can be very easy to overdose on caffeine, and taking pure caffeine misses out on the other beneficial compounds of drinking whole coffee or tea.

But if you enjoy coffee, feel free to enjoy it during your weight loss protocol. It might be prudent to limit the amounts of sugar or sweetener you put into your coffee, especially if you have more than a few cups of coffee a day.

You could also use it to help improve your energy, and boost the intensity of your exercise. For example, by having a cup of black coffee before you go biking, to help you to bike for longer.

Or you could sip on it to help reduce snacking or overeating. For example by sipping on coffee in the mornings, to help you to manage hunger so you avoid snacking before lunch, or to prevent yourself from feeling so deprived and hungry that when lunch finally rolls around, you end up eating a massive lunch to compensate.

Top supplement choices

• Caffeine anhydrous – 1 cap / day
• Green coffee (caps) – 1 to 2 caps / day
• Green tea (caps) – 2 to 4 caps / day
• Green tea (teabags, decaf) – 1 to 4 cups / day
• Green tea (teabags) – 1 to 4 cups / day

Learn more about

• Green Coffee Bean For Weight Loss
• Green Tea For Weight Loss
• Other foods for weight loss
• Other weight loss supplements

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