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Truth About Coffee and Weight Loss
Diet and exercise might always be at the core of any successful slimming strategy. Still, according to experts, one fat-fighting tool doesn’t require you to do any heavy lifting, depending on the size of your favorite reusable coffee mug.
Truth About Coffee and Weight Loss Statistics reveal that Americans love their coffee. 74% of people surveyed by Drive Research reported enjoying the steamy beverage daily.
It’s no secret that caffeine can be the perfect wingman on your weight loss journey, but how much do you need daily to shed the pounds?
Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, also known as The Nutrition Twins®, spilled the beans to Eat This, Not That, saying that 200 to 400 mg should be the guideline, depending on your size; that’s an equivalent of between two and five cups of coffee daily.
This follows a study from Harvard’s T.H. Chan School of Public Health, which showed that four cups daily can lower body fat by approximately 4%.
The researchers wanted to investigate the relationships between the amount of coffee people drank, the amount of caffeine consumed, and their weight changes when considering what they added to their coffee.
The study noted that coffee is often consumed with sugar, artificial sweeteners, cream, or non-dairy creamers will derail weight loss.
“Coffee contains caffeine, which has thermogenic effects and can speed up metabolism, helping you to burn more calories.”
“Some studies have shown that it can help to decrease BMI, body weight, and body fat. Coffee can also curb appetite and reduce hunger.”
“Research also shows that drinking coffee before a meal can reduce the calories you eat at the following meal, even if you have the coffee for up to four hours before a meal.
Coffee also contains chlorogenic acid, which has been shown to increase fat burning and may help slow the absorption of carbohydrates.”
Of course, you must be a serious java drinker — doctoring your daily cups can work against your goals.
“Beware that adding sugar to your coffee can easily offset any of the calories you burn from the coffee,” negates the benefit.”
Scientists say that coffee consumption can be a healthy habit.
Drinking moderate amounts of coffee has been linked to lower rates of a range of health conditions, including type 2 diabetes and cardiovascular disease Source.
Coffee and Weight Loss - Results
The researchers then analyzed the data to determine the relationships between coffee intake and people’s weight throughout the study.
They found that an increase in coffee consumption of one cup of unsweetened coffee was linked to a decrease in weight of around 0.12 kilograms (0.26 pounds).
On the other hand, when people increased their daily sugar intake by one teaspoon in any food or drink, they gained 0.09 kilograms (0.20 pounds).
Cream and non-dairy creamer did not appear to have any effect on weight.
The research team additionally noted that changes in coffee or sugar intake had a stronger effect on weight in both overweight and obese individuals and younger people.
They further found that caffeine also affected weight. When people’s intake rose by 100 milligrams of caffeine in a cup of coffee, weight gain was reduced by 0.08 kilograms (0.18 pounds).
Takeaway
While increased coffee consumption was linked to weight loss, researchers found that adding sugar was linked to weight gain, mostly canceling the benefits.
Experts say that unsweetened coffee with or without cream is the way to go if you want to lose weight.
However, If you want to increase your coffee intake, be aware that added caffeine may cause certain side effects, like jitteriness or sleeplessness. It can also interact with certain medications and minerals.
You should consult with your physician if you have specific health concerns that might be negatively affected by caffeine. Stay safe and get some Peacemaker Coffee Here.
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