Coffee is a worldwide known drink and around 80 % of the population drink coffee. The majority of the people start their day by sipping coffee but very few are aware of the link between black coffee and weight loss.
Many substances found in coffee helps to affect metabolism which can aid in weight loss. It contains many antioxidants and vitamins like B2, B3, and B5 that are beneficial for other health problems as well.
Below given are the points that can help you to understand how coffee can help in weight loss.
- Helps to increase metabolic rate and boosts fat burning
A component called caffeine helps to boost metabolism by burning fat cells for energy. It also helps to improve your metabolism when the body is at rest i.e. your resting metabolic rate (RMR). It is easier to lose weight when you have a high metabolic rate which also helps you to eat more without gaining a few extra pounds. Caffeine helps the body to burn more fat as compared to when there is no intake of caffeine. It is recommended to drink a cup of black coffee in the morning to kick start your day.
- Helps to reduce the production of new fat cells
Chlorogenic acids present in black coffee helps to slow down glucose production in the body. This means that when you consume black coffee after a meal it will help your body to produce less glucose and less fat cells. It may also help to reduce the absorption of glucose in the small intestine, boosts fat metabolism, and lowers cholesterol. However, this method only works if you drink black coffee without any additives. The addition of milk, sugar, or cream adds calories, fats, and cholesterol to your drink due to which you no longer gain any benefit from it.
- Helps to suppress hunger
Chlorogenic acid also plays an important role in controlling and suppressing hunger. Many dieticians recommend its supplement for weight loss. Black coffee helps to suppress your appetite due to a protein PYY or Peptide YY also known as peptide tyrosine. When the protein is released by your cells it helps you to suppress the desire to eat. The caffeine also helps to do so as it increases the metabolic activity and boosts the energy level in the body due to which you do not feel hungry for a longer time.
- Helps to reduce water content in the body
Many people tend to have the problem of water retention due to which they carry water weight with themselves and find it difficult to get rid of that excess water in the body. Black coffee is known for its diuretic effect i.e. it allows the excess water to pass from the body as urine. Caffeine is said to have a mild diuretic effect and doesn’t lead to dehydration if consumed in the right amount and hence it is ideal for people with water weight. However, it is more effective for short term weight loss as your body slowly gets tolerant to the caffeine content.
- Helps to burn more calories during a workout
Coffee is known to be an effective pre-workout drink. It helps you to improve your ability to burn fat during exercise. Consuming a cup of coffee 30-60 minutes before you hit the gym or go for a run helps you to perform better. Once caffeine enters inside your system it helps in the breakdown of stored fat and releases the fatty acids into your bloodstream. It helps to improve your endurance level during resistance training as it helps the body to preserve glucose and burn fat due to which you can exercise for a long time before you run out of energy. It works more effectively for longer workouts as compared to the short ones.
- Affects overall calorie level
Drinking black coffee daily also affects your everyday calorie intake. Many antioxidants present in it also helps you to lose weight. It boosts your metabolism and keeps you active for the entire day. Consumption of coffee at the right time helps you to gain maximum weight loss benefits and deals with many health issues as well. Intake of coffee while maintaining an active routine and a healthy diet can greatly benefit you in shedding those extra pounds.
Other Benefits of Black Coffee
- It is good for your liver
Regular intake of coffee in a controlled amount can lower the risk of liver cancer. It also helps to lower the risk of other liver diseases such as fibrosis. It helps by reducing the level of harmful liver enzymes in the blood. It is also beneficial for people with certain liver diseases as it can slow the progression of some liver diseases in a few patients.
- Reduces risk for mental problems
As people age, the risk for dementia, Parkinson’s, and Alzheimer’s disease increases. Due to a decrease in cognitive skills brain functions start to slow down. For people aged 65 and more, it is necessary to take precautions as these problems have almost no cure. Coffee helps the brain to be alert and stay active. It also helps to enhance memory power and aids in boosting brain function. The overall activation also keeps the nerves active thereby reducing the risk for dementia. Daily consumption of black coffee helps to reduce around 60 % of the risk for Alzheimer’s and Parkinson’s.
- It may lower your risk of diabetes
Type 2 diabetes is a common problem that affects the majority of people. Some studies have shown that coffee had a positive influence on lowering the risk of diabetes. It was also seen that it can help to lower risk for prediabetes. It can help people with diabetes by increasing insulin production. However, people with diabetes react differently to coffee so it depends on an individual’s body as well.
- Helps with stress and depression
Constant stress and depression can influence the quality of life negatively and gives rise to many other health problems. Black coffee proves to be a mood booster for such times and helps to ease the tension. It is an instant solution for issues like tension and stress. A study also shows that it dramatically reduces suicide risk as well. Coffee stimulates neurotransmitters and helps to release dopamine and glutamate, the chemicals that are responsible for happiness, and brightens your mood.
- Reduces risk of certain cancer
Cancer is one of the major causes of death. Coffee is said to have a positive link with certain types of cancer – liver, colorectal, and breast cancer. Certain compounds in coffee help in various ways. Caffeine helps to reduce the risk of colorectal cancer. The antioxidant properties of caffeine can limit the growth of colon cancer cells. Caffeic acid is said to have anti-inflammatory properties and helps to reduce inflammation which is one of the main reasons behind the development of a tumor. Other compounds are also known for their antioxidant properties and help to protect against DNA damage.
- Reduces the risk of gout
Inflammatory arthritis that can affect your joints of the body occurs when there is an excess build-up of uric acid in your body. Various compounds present in coffee can help to reduce the risk of gout by decreasing the level of insulin and uric acid in the body. This happens as coffee helps to increase the rate of excreting uric acid. It not only helps to prevent gout but can also help to relieve the symptoms.
Coffee is a very healthy drink if consumed in moderation. However, high doses of caffeine can have negative effects on your health. Every person has different caffeine tolerance, some can take a high dose of it and may not experience any negative effects and some people can have adverse effects. Insomnia is experienced by mostly elderly people when they take excess coffee. Although coffee is known for its ability that help people to stay awake but regular use of high dose can disturb your sleep cycle and it can reduce your sleeping time as well. It is advisable to drink coffee in the early hours only to avoid any disturbance with your sleep. A standard cup of coffee has around 80 – 100 mg of caffeine and loads of antioxidants. Drinking 2 cups of coffee per day is considered healthy and can help you to lose weight if consumed at the right time.