When we think of coffee, we often think of the delicious caffeine-laden drinks that are available to us, most notably, the popular Americano and Italian espresso, which can be custom-ordered at many coffee shops. However, this widely-available brew can also be a serious source of weight gain if consumed in excess, as it contains caffeine, which is a stimulant.
To learn more, you can read the below tips from the experts. They’ll tell you exactly how to drink coffee to lose weight and how much caffeine is safe for daily consumption.
Cut Back On The Caffeine
Just like most other stimulants, caffeine can cause you to gain weight if consumed in excess. The caffeine in coffee is natural, but it has been shown in studies to cause obesity in animals. It may also promote fat storage in humans, although this has not been conclusively proven.
There is no exact amount that is considered ‘safe’ in terms of caffeine consumption. However, the general consensus is that a daily caffeine intake of less than 200 mg (less than 8.33 mg per coffee unit) probably won’t have any serious consequences. Caffeine intake above this amount may cause problems. It’s always a good idea to monitor your caffeine intake and ask your doctor for advice if you’re concerned. They can advise you of the safe limits for you based on your health and weight concerns.
So, how much caffeine should you cut back on if you want to lose weight? You should start by taking a close look at how you consume coffee. Do you drink it black? With milk? Latte (or flat white, or Macchiato)? Does the size matter? These are all important questions, because they can all affect how much caffeine you’re actually consuming. The experts suggest that you should try to reduce your caffeine intake to less than 300 mg per day to lose weight. In some cases, this may mean replacing regular coffee with decaffeinated coffee or vice versa.
Drink It On An Empty Stomach
If you’re trying to lose weight, you should avoid eating within three hours of drinking coffee, as this may cause insulin resistance. This is important because when your body gets the message that it’s time for food, your brain will actually release a chemical known as ‘agouti-signal protein’ (or simply ‘A.S.P’), which triggers body fat storage. If you’re not eating during this time, the odds of your body building up fat are greatly reduced.
There’s also some evidence that supports the notion that the caffeine in coffee can interfere with the body’s natural opioid receptors, which might cause you to crave sweets. In other words, if you’re not getting your daily caffeine intake, you’re more likely to be experiencing a sudden craving for something sweet. This might be a problem if you’re trying to diet, as eating too much sugar can cause major weight gain and health problems.
This being said, there’s no reason to cut back on the caffeine entirely. You should still enjoy the benefits that this amazing substance provides. The suggestions below will help you achieve your desired weight while minimizing your caffeine intake:
Have Coffee After Exercise
After a good workout, your body needs a lot of energy to restore and repair all of the damage that you’ve caused. This is why exercise is frequently followed by an immediate desire for food. To keep your energy up and active, you should try to consume caffeine after your workouts. This will help you avoid the ‘post-workout crash’ that causes you to feel lethargic and unproductive. Your body will also thank you for this habit, as caffeine can help prevent muscle damage and improve your performance during exercise. This is particularly beneficial if you’re an avid exerciser, as it might speed up the process of getting in shape.
It’s important to note here that too much caffeine intake can cause health problems, so you must carefully monitor your intake. However, it is not always easy to get caffeine the healthy way, as it is often found in many processed foods, most notably, chocolate and caffeinated soft drinks. As a result, most people are not aware of the effects that caffeine has on their bodies, as they get it from natural and safe sources such as coffee, which is often found in small amounts in chocolate and some dairy products.
Take Your Coffee Black
When you’re drinking coffee, you should try to avoid mixing it with anything else. This is because some substances in the items you might mix it with (such as milk or cream) can affect the caffeine’s effects. If you need to dilute it for some reason, you should do this with hot water or milk, instead of ice cubes or a chilly can of soda.
If you’re drinking your coffee cold, you should drink it black. Otherwise, add some milk, if possible. Some people even add a little honey to their coffee to make it taste richer. While this might be a nice addition, it isn’t necessary. Adding anything other than milk and sugar to coffee will affect its effects. This is why you should always try to drink it black. Some coffee connoisseurs even argue that this is the way to enjoy coffee’s full potential. So, if you really want to taste the coffee the way it was meant to be tasted, you should always drink it black. Otherwise, add milk.
As with most foods, the amount of caffeine you need will vary from person to person. Some people can consume huge amounts of coffee without experiencing any ill effects, while others might have adverse reactions. To determine how much caffeine you need, you should follow these simple steps:
- Take your bodyweight in kg
- Drink a cup of coffee (can be regular or decaf)
- If you’re used to drinking coffee, take a sip of it now
- If it doesn’t taste great, put the cup down and wait a few minutes
- If it still doesn’t taste great, walk around a bit and have another sip
- Repeat until you can taste it delicious
- Take your weight in kg x 2 (to account for the caffeine)
As you can see, this process is quite complicated, but it’s also quite easy. All you need to do is remember these tips and you’ll be on your way to losing weight drinking coffee.