The use of coffee for diet is done because the caffeine content in coffee is believed to increase the metabolic rate and burn fat. However, is coffee really effective for weight loss? Check out the facts in this article!
There are various coffee products for diet on the market. One of the popular ones is green coffee bean extract which is believed to be efficacious in losing weight.
Coffee Effectiveness for Diet and Weight Loss
As already mentioned, coffee is used as a diet menu because it is believed to increase the body's metabolic rate. A number of active substances in coffee that can affect metabolism include:
- Caffeine, which is a major stimulant of the central nervous system
- Theobromine and theophylline, which are substances that also have a stimulant effect
- Chlorogenic acid, which is an active compound that can help slow the absorption of carbohydrates
The most widely recognized compound of the three substances above is caffeine, because it is the most powerful stimulant in coffee and also the most studied. Apart from making you wake up and energized, caffeine also has several other benefits.
Caffeine is known to stimulate the breakdown of fat tissue. In addition, this compound can also increase the metabolic rate, so that the fat that has been broken down is burned more quickly and dissipated to produce energy, even when you are resting.
In addition, caffeine is also claimed to be able to stimulate the process of thermogenesis, which is the body's way of producing heat and energy from digesting food. Caffeine can also reduce appetite even in a short time.
Although there have been claims about the effectiveness of coffee for the diet, in fact there is no evidence that these effects can be felt in the long term. This is because the body can experience a tolerance to the effects of caffeine. This means that over time the effects of coffee may not have the same effect as when you first consumed it.
In addition, studies show that the effect of coffee on increasing metabolism is not very significant in people who are already obese and will decrease with age.
People's habits of consuming coffee also affect the performance of caffeine in losing weight. For those who consume coffee with added sugar, cream, or artificial sweeteners, weight loss will be more difficult to achieve. The reason is, this can actually increase the number of calories that enter the body.
Side Effects of Coffee for Diet
So that the benefits of coffee for the diet can be obtained, you must pay attention to the dose of consumption. The recommended caffeine intake per day is 400 mg. This is roughly the equivalent of 3-4 cups (± 200 ml/cup) of black coffee in a day.
However, keep in mind that you also need to calculate your intake of other foods and drinks that also contain caffeine, such as tea, soda, chocolate, and energy drinks. So, if you also consume these drinks or foods, coffee consumption should be reduced so that your daily caffeine intake is not excessive.
Why is that important to pay attention to? The reason is that excessive caffeine consumption can cause several side effects, such as insomnia, indigestion, and anxiety disorders. In fact, adequate sleep, smooth digestion, and stable emotions also play a major role in weight loss diets.
In addition, you are also not advised to use coffee for diet or for daily consumption if you have diabetes, glaucoma, high blood pressure, osteoporosis, or are pregnant or breastfeeding.
If you are taking medication for heart, bone, lung, menopause, or mental health problems, you are also advised to consult a doctor before consuming coffee for a diet.
If you are still confused and want to know whether coffee consumption can be effective for your weight loss, don't hesitate to consult a nutritionist. The doctor can evaluate and determine the appropriate diet for your condition.