Coffee is one of the most popular drinks in the world. However, coffee's effects on weight control are controversial. Its benefits include appetite control and improved metabolism, which may aid weight loss.
However, coffee contains caffeine, which can lead to poor sleep and more sugar—both factors that can negatively affect weight. Additionally, many coffee drinks contain sugar and excessive calories.
In this article, we will take a closer look at how coffee affects your weight and whether or not you can drink coffee while losing weight.
Coffee for weight loss - is it possible or not?
Does coffee help you lose weight, the beneficial properties of coffee
Losing weight when drinking this drink is due to the caffeine it contains, which is a natural energy activator and promotes increased production of adrenaline. Due to increased activity and calorie consumption, fat deposits are broken down in an enhanced manner.
We can conclude that coffee is an active fat burner. It is involved in stimulating lipid metabolism and increases energy costs. Thanks to its use, appetite is significantly reduced, you no longer crave sweets and junk food.
There is a powerful increase in diuresis (urination), and excess fluid is actively removed from the body. There is active stimulation of the central nervous system, which significantly speeds up metabolism. More energy is produced and calories are burned more actively. Coffee helps improve physical and mental performance and increases concentration.
Coffee diet
The coffee diet is one of the most strict diets, which is very popular among those losing weight, but causes the most condemnation from medical specialists. Does coffee help you lose weight? Rather yes than no.
The fact is that coffee is a stimulant of brain and physical activity. Coffee makes us more mobile and active, which naturally leads to getting rid of excess fat. However, the main focus of the coffee diet is based on the diuretic effect of caffeine. Therefore, most of the weight lost when following a coffee diet is liquid. What else makes the coffee diet so popular? Let's look at the most common variations on the theme of coffee and its use for weight loss.
Diet on coffee with milk
A cup of regular freshly brewed coffee without sugar contains only 2 kcal. Coffee with added milk - depending on its fat content - from 40 to 60 kcal.
Why add milk? Firstly, not everyone can drink coffee without sugar, but during the diet, you understand, you should give up sugar. Milk makes the drink more palatable, while retaining the calcium washed out by regular coffee, as well as providing the body with energy and uplifting mood.
There are at least two options for the coffee with milk diet.
- Every morning for 2 weeks you should drink coffee with milk without adding sweeteners. Lunch should consist of a cup of coffee with milk, as well as a moderate amount of your favorite fruit of your choice and 100 g of boiled lean meat. Dinner – fresh vegetables of your choice (you can just prepare a vegetable salad) and the same coffee with milk. This diet plan must be followed for 2 weeks, without consuming sweets and flour products.
- The second diet option is designed for 1 week. You should drink a cup of coffee every morning. For lunch you can choose from: fruits, vegetables, 100 g of boiled meat, soft-boiled eggs, washed down with coffee with milk. For dinner, a fruit or vegetable salad is recommended. If you follow this diet exactly, then in a week you can rid yourself of 5 kg, and in 2 weeks - up to 8 kg.
For the best results from the café au lait diet, you should exercise at least every other day. You can go jogging, fitness or swimming, or just walk long distances.
What coffee is used for weight loss
In order to bring your weight back to normal, you can use both black and green coffee. In principle, their effectiveness is approximately the same. And although advertising says that roasted coffee beans promote better weight loss, in reality this is not entirely true.
Green coffee contains chlorogenic acid, which breaks down fats. And black coffee is rich in caffeine, vitamin PP and phenolic compounds. All these components also contribute to weight loss, as they activate metabolic processes and participate in the breakdown of fats.
Therefore, you can choose any option based on your own taste preferences. All of them are quite effective.
You need to understand that just drinking coffee is not a panacea for extra pounds. It is imperative to include additional proper nutrition and physical activity.
Manufacturers and brands
Slimming drinks, including coffee, are presented on the market very widely and, as a rule, in soluble form (for ease of use at home).
It is difficult to say which of them is better, since the effect of these drugs on the body depends on the individual characteristics of each organism.
Among the most popular brands made in China:
- Slimming Coffee by Shou;
- Miracle-26;
- Guozhan;
- Beelight;
- People.
Thai coffee for weight loss:
- Shape (with cactus extract);
- Lipo 9 Coffee. Burn Slim.
Russian brands:
- Turboslim cappuccino. Evalar;
- Turboslim complex. Evalar;
- Leovit.
Experts advise making a choice in favor of Russian brands, and here's why: Chinese and Thai products contain exotic components that are unusual for Russians, for which we may simply not be ready.
In addition, products from these countries are most often sold not through pharmacy chains, but through online stores, which, unfortunately, cannot provide comprehensive documentation regarding the safety of drugs.
How to make and drink coffee for weight loss
If you decide to drink coffee to lose weight, you need to follow some rules:
- Choose only natural coffee. Instant drinks do not contain the beneficial substances that we mentioned earlier.
- Do not add sweeteners to coffee under any circumstances, as this will reduce all the benefits of the drink to zero.
- The drink should be consumed separately from food, without snacking on anything.
- The recommended dosage must be followed. During one day you can drink no more than five cups of green coffee, and no more than three cups of black.
It is better not to drink coffee at night so as not to cause insomnia.
To add some variety, you can make coffee using natural ingredients (cinnamon, ginger, pepper, and so on). They will only enhance the desired effect.
How to Drink Coffee Drinks to Lose Weight
During the diet, it is important not to make any mistakes, otherwise you will not achieve the desired effect. Coffee helps you lose weight, but in order for the fight against extra pounds to be productive, you need to follow these rules:
- You can drink no more than 2 cups of espresso per day . Abuse of this drink will lead to heart rhythm disturbances and gastric dysfunction.
- Select only high-quality grains for its brewing. Don't look for a cheap alternative. It’s easy to distinguish a bad product; just pay attention to its composition - it will contain flavorings and food additives.
- You cannot pour heavy cream or milk into the drink, as this will increase its calorie content. Use only low-fat dairy products.
- No need to brew coffee in the evening. The optimal time for it is morning or lunch. You should not activate the fat burning process at night, as this will not bring the desired result. Moreover, evening coffee ceremonies can result in insomnia.
- It is important to maintain a drinking regime. Caffeine has a diuretic effect on the body, so to stabilize your water balance, you need to drink plenty of fluids.
- Have a snack after drinking espresso . This practice will muffle the feeling of hunger and postpone the next meal. But don't overeat.
Coffee recipes for weight loss
Recipe with honey
Coffee with honey is a very successful combination not only in taste, but also in the benefits it provides. Working in tandem, they have a tonic, restorative and antioxidant effect on the body.
A small amount of honey added to coffee is well absorbed and is processed exclusively into additional energy.
To prepare the drink you will need two teaspoons of freshly ground grains, half a teaspoon of natural honey and 250 ml of water.
Pour water over the coffee, put it on low heat and bring to a boil. Then you should cool it to a temperature of about 40 degrees and add honey. After this, insist a little more.
Cinnamon Recipe
Drinking coffee with added cinnamon reduces cravings for sweets and helps normalize blood sugar levels. At the same time, digestion processes improve. The processes of digestion of food and absorption of nutrients are much more active.
To prepare the drink, take three teaspoons of freshly ground coffee, half a teaspoon of cinnamon and 250 ml of distilled water.
Pour cinnamon and coffee into a Turk, add water, and bring to a boil over low heat. Then the drink cools and infuses a little more.
Recipe with ginger
The combination of coffee and ginger is ideal for weight loss. All the beneficial properties of ginger increase several times under the influence of caffeine.
The positive effects of such a drink: weight loss, breakdown of fat cells, improvement of metabolic processes, improved liver function, increased metabolism.
To prepare, you will need to take one teaspoon of grated ginger, two teaspoons of freshly ground black or green coffee beans and 250 ml of water.
Pour water over the grains and bring to a boil. Then you can add ginger and leave for a few minutes to infuse.
Recipe with pepper
A drink with the addition of pepper works at the cellular level and has the following effects: eliminating swelling, improving lymph flow, breaking down fats, removing waste and toxins.
To prepare it, you need to take two teaspoons of ground coffee, half a teaspoon of black pepper and 250 ml of water.
Pour coffee and pepper into the pot, heat it up a little and add half of the water we have. Then bring to a boil, remove from the stove, add the remaining water and repeat.
This drink should be consumed with caution if you have problems with the gastrointestinal tract, as it is quite hot and can cause irritation of the mucous membranes.
It will be very useful to drink such a drink before sports training. Thanks to it, better fat burning occurs.
Is it possible to get better
Caffeine itself has no calories. A cup of coffee brewed without granulated sugar and other additives contains no more than 10 calories. Coffee makes you fat only if it is prepared with the addition of foods rich in carbohydrates and fats, for example, toppings, sugar syrups, and cream.
Weight gain after drinking espresso is also observed if a person simultaneously eats a sweet dessert.
What types lead to weight gain
Excess weight is a problem of modern people leading a sedentary lifestyle. But people gain weight not only due to lack of physical activity, but also due to the abuse of high-calorie foods.
Shokachino, latte, cappuccino and mocha are drinks whose regular consumption can lead to rapid weight gain. The reason is the fatty foods they contain.
Milk, chocolate and sugar are high in calories, so if you are losing weight, you will need to eliminate these foods from your diet, along with these drinks. Coffee only makes you lose weight if you brew it without additives.
Fans of invigorating espresso can indulge in the pleasure of enjoying this aromatic drink even while on a diet. But for weight loss to be effective, it must be prepared from freshly ground grains and without the use of additional ingredients.
Side effects and contraindications
We must not forget that this drink is not suitable for everyone. Its excessive consumption can lead to negative consequences. Let's list them.
- Dehydration of the body.
- Malfunctions of the gastrointestinal tract and liver.
- Headache.
- Muscle tremors.
- Tachycardia.
- Increased blood pressure.
- Sleep problems.
- Nervous system disorders.
In order to prevent the development of side effects, you need to adhere to a reasonable dosage of the drink. It is important to drink enough clean water (about two liters) to avoid dehydration.
It is strictly not recommended to drink coffee for the following categories of people:
- Pregnant and lactating women.
- Hypertension and people with cardiovascular diseases.
- Children and teenagers.
- Elderly people (after 55 years).
- People suffering from diseases of the gastrointestinal tract.
If drinking coffee is not contraindicated for you, then you can safely try drinking it to speed up your weight loss process. But always remember the recommended dosages, then it will only benefit your health and figure.
5 more important tips
In order to further increase the effectiveness of coffee in burning fat, you should follow a number of simple rules:
- Times of Day. You should take coffee in the first half of the day. The most preferable option is in the morning for breakfast. With this approach, there is an increase in metabolism throughout the day and a more efficient use of energy reserves. But don't drink it on an empty stomach. You can also take coffee before training. Avoid use in the evening and at night.
- Volume and concentration. A value of 1-2 tsp is considered adequate. ground natural coffee per 200 ml of water. In order to lose weight, it is recommended to take 2 to 4 cups of an invigorating drink per day. Exceeding the limit norm is fraught with the development of side effects.
- Supply temperature. The entire beneficial potential of the drink is revealed within the first 10-15 minutes from the moment of preparation, during which the product has time to cool by 30-40 degrees.
- Supplements Go well with coffee, as described above, vegetable oils (palm and coconut), spices, garlic, lemon and milk. Adding sugar or honey will render the drink useless.
- Type of drink and method of preparation. There are many types of coffee-based drinks (cappuccino, latte), as well as preparation methods. For more information about which coffee is most beneficial, see here →
If you drink coffee to lose weight, you should follow a number of simple rules to increase its effectiveness.
Lose weight from coffee: myth or reality
Research confirms that caffeine, which is the main component in this drink, helps speed up the body's metabolism. This is a plant product found in coffee in concentrated form. Many athletes take advantage of this property of caffeine by allowing themselves a cup of espresso before heading to the gym to make their workouts more effective.
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In some cases, the cause of excess weight is fluid retention in the body. Coffee has diuretic properties that promote fluid removal. When dieting, this property of the aromatic drink will help you lose weight.
Often people on a diet experience causeless fatigue, lethargy, and apathy. Therefore, when you are losing weight, it is difficult to force yourself not only to go to the gym for training, but also to do everyday activities. In such a situation, a couple of cups of coffee in the morning will help correct the situation.
What types are allowed to be consumed?
The calorie content of the invigorating drink is small if you drink it without any additives. It is only 2 kcal per 100 grams. That is, even 10 cups of coffee while on a diet will not cause any noticeable changes in your figure. However, this amount is harmful to health. If you add refined sugar or cream, the calorie content will increase significantly. Then what kind of coffee can you drink on a diet?
In its finished form, coffee contains only 2 kcal. However, the stronger the coffee, the more calories it contains.
With milk
Milk mitigates the negative effects of caffeine on humans. Used to produce viscous foam. It also determines the calorie content of the drink. Nutritionists advise adding almond, soy milk, cashews, that is, low-fat types. They will add their own aroma, the drink is good for the nervous system.
Soluble
During processing, fragrant grains lose a little useful components. But without dilution with additional syrups, instant is low-calorie. You should not drink on an empty stomach; diseases can be provoked, ranging from ulcers to gastritis.
Espresso
Espresso is the basis for preparing all types of this drink. It contains a minimum of calories. It can reduce your appetite and help you cheer up and warm up.
The first tasters of green coffee: goats, a shepherd and monks
The beans (seeds) of the coffee tree are also known as “green coffee”: however, not the usual roasted ones with an intense, recognizable aroma, but raw ones. In fact, before processing, the seeds of coffee berries have a greenish-gray color with a slight yellowish tint, but the expression “green coffee,” you see, sounds much more cheerful.
African legend attributes the discovery of the bright invigorating properties of coffee beans to the Ethiopian shepherd Kaldim - the goats entrusted to his care, after chewing the fruits of a certain low-growing tree, began to gallop tirelessly. Having tried a couple of coffee berries, following the goats, Kaldim found out that the herd galloped for a reason: the tart fruits are incredibly stimulating and tonic. Taking advantage of the data from Kaldim’s experiments, the monks of a nearby monastery began to prepare a decoction from coffee beans that would strengthen their strength during long services. The wonderful drink quickly spread to Ethiopia and Yemen, and from there throughout the world.
It is assumed that both the shepherd and the monks drank fresh, green coffee. Processing by drying and, especially, frying, began approximately in the 13th century: this simplified the transportation and storage of the product and made its aroma more intense. In addition, roasting options made it possible to fine-tune the taste of natural coffee. Everyone forgot about green coffee - until at the beginning of the 21st century it reappeared, and with triumph, as a super-remedy for weight loss.
