Is Coffee Good For Weight Loss?
Many people wonder about a lot of things when it comes to weight loss. Some go about asking “is coffee good for weight loss?”. And we are here to talk about that.
Some days back I wrote two important posts on Lipton black tea for weight loss and drinking water for weight loss. You should check them out and get the facts.
But before we go into the article proper and talk about how coffee could help with weight loss. I think it is proper for us to talk a bit about coffee in general. And how helpful it can be in the fight against certain degenerative diseases.
Little History On Coffee
Coffee is the brewed drink made from roasted coffee beans, the seeds of berries from certain Coffea species. These coffee berries are picked once ripe and processed before drying. The dried seeds also referred to as “beans” are then roasted.
Coffee as we know it today first appeared in modern-day Yemen in southern Arabia in the middle of the 15th century in Sufi shrines.
Even though the coffee beans had to be first imported from East Africa, where the Coffea Arabica was indigenous to. It was in Yemen where coffee beans were first roasted and brewed in almost similar fashion as we currently have it today.
The coffee beans were purchased from Somali traders from Berbera who obtained the beans from the Ethiopian highlands for cultivation.
And by the 16th century, drinking coffee had reached the rest of the Middle East and North Africa. From where, it would spread to Europe and the rest of the world.
Benefits of Coffee Drinking For Certain Diseases
- According to one study Coffee can help reduce the risk of getting type 2 diabetes by at least 11% in those who increased their coffee consumption by at least one cup per day over a 4 years period. While a reduction in coffee consumption by others during this same time frame was associated with a higher risk of type 2 diabetes.
- In another study it was shown that that men who drink over four cups of coffee per day might have a fivefold lower risk of Parkinson’s than those who do not. Decaffeinated coffee afforded no protection, pointing to caffeine rather than other substances in coffee or tea as the underlying pharmacologic agent.
- In yet another study it was discovered that coffee reduces the risk of liver cancer by around 40%. Coffee was shown to affect liver enzymes and development of cirrhosis, and therefore could protect against liver carcinogenesis.
- It has been reported that coffee consumption can help against heart failure. It was discovered that moderate coffee consumption is inversely associated with risk of heart failure, with the largest inverse association observed for consumption of 4 servings per day.
1. Increases Metabolism
One of the the most obvious benefit of coffee is its ability to raise the metabolic rate of drinkers. And this is due to the caffeine content of coffee.
It was also discovered by a study that ingesting a caffeine dose of 4.5 mg per pound of body weight (10 mg per kg) increased metabolism by up to 13%.
According to the study the ingestion of caffeine was able to increase energy expenditure by 13% and doubled the turnover of lipids, of which 24% were oxidized and 76% were recycled. 
Long-term drinking of caffeine according to a study was able to aid in less weight gain over 12 years. It was discovered that increase in caffeine intake may lead to a small reduction in long-term weight gain.
The same study also stated that that an increase in both coffee and tea was also associated with less weight gain. In men, the association between caffeine intake and weight was stronger in younger participants while in women, the association was stronger in those who had a body mass index (in kg/m2) >or = 25, who were less physically active, or who were current smokers. 
It is also now a scientific fact that caffeine intake is related to successful weight loss maintenance. In other words people who were able to successfully sustain their weight loss gains were those who drank the most coffee and caffeine products. 
2. Decreases Appetite
A study has shown that drinking coffee or caffeine can also help reduce food intakes and body fat.
The consumption of coffee or caffeine was associated with a decrease in body fat over the whole study period while also decreasing plasma ghrelin levels.
As we already know, ghrelin is an hunger hormone which can stimulate excessive eating when secreted in large amounts. 
So is coffee good for weight loss? Yes!
But there is another level to its ability to help burn fat. It seems coffee burns more fat in lean people than in obese individuals.
In a study involving 10 lean and 10 obese women, over 24 hour periods in a respiratory chamber. It was discovered that fat burning in the lean women category was more significant than that of the obese group.
Fat burning was increased by 29% percent in lean women while it was just 10% for the obese women. 
3. Coffee Can Stimulate Brown Fat
Have you heard of brown fat before? In all your previous research on coffee for weight loss, don’t tell me that you have not heard about the body’s own fat fighting mechanism.
Brown fat is that part of the human body which plays a key role in how quickly we can burn calories as energy.
In a pioneering study, published in the journal Scientific Reports, scientists from University of Nottingham discovered that drinking just one cup of coffee can stimulate Brown Adipose Fat (BAT) also known as brown fat.
Brown fat is one of two types of fat found in humans and other mammals. With the main function of generating body heat by burning calories.
Professor Michael Symonds, from the School of Medicine at the University of Nottingham who co-directed the study said: “Brown fat works in a different way to other fat in your body and produces heat by burning sugar and fat, often in response to cold. Increasing its activity improves blood sugar control as well as improving blood lipid levels and the extra calories burnt help with weight loss. However, until now, no one has found an acceptable way to stimulate its activity in humans.
“This is the first study in humans to show that something like a cup of coffee can have a direct effect on our brown fat functions. The potential implications of our results are pretty big, as obesity is a major health concern for society and we also have a growing diabetes epidemic and brown fat could potentially be part of the solution in tackling them.”
“From our previous work, we knew that brown fat is mainly located in the neck region, so we were able to image someone straight after they had a drink to see if the brown fat got hotter,” said Professor Symonds.
“The results were positive and we now need to ascertain that caffeine as one of the ingredients in the coffee is acting as the stimulus or if there’s another component helping with the activation of brown fat. We are currently looking at caffeine supplements to test whether the effect is similar.
Once we have confirmed which component is responsible for this, it could potentially be used as part of a weight management regime or as part of glucose regulation programme to help prevent diabetes”
It was also stated that People with a lower body mass index (BMI) have a higher amount of brown fat. 
4. Can Increase Workout Performance
Coffee is good for weight loss by giving you that energy boost you need to reach your limits in the gym.
Caffeine works by increasing activity in the central nervous system, making you feel more alert and awake which can also translate into more reps (longer and harder workout) while working out.
It can also help you feel better during and after your workout by disrupting the pain signals your muscles send to your brain. 
Several other studies have shown that caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg).
They also showed that caffeine can enhance alertness during long periods of exhaustive exercise, as well as periods of prolonged sleep deprivation.
The ergogenic effect of caffeine was also shown to be good for sustained maximal endurance exercises. Highly effective for time-trial performance as well as beneficial for high-intensity exercise, including team sports such as soccer and rugby. 
Lower caffeine doses (≤3 mg/kg bm, ~200 mg) taken before exercise also increased athletic performance. And was able to improve vigilance, alertness and mood, and improve cognitive processes during and following strenuous exercise. Although more research is still needed. 
Risk of Drinking Too Much Coffee
Coffee increases your alertness by releasing adrenaline while blocking the effects of adenosine, the brain chemical that makes you feel tired. Too much of which can lead to anxiety and nervousness.
Excessive caffeine ingestion leads to symptoms that overlap with those of many psychiatric disorders. It is known for the exacerbation of anxiety and sleep disorders. It also antagonizes adenosine receptors, which may potentiate dopaminergic activity and exacerbate psychosis.  In psychiatric in-patients, caffeine has been found to increase anxiety, hostility and psychotic symptoms.
Excessive consumption can lead to problems, especially in sensitive individuals.
Too much consumption of coffee can also lead to insomnia. The data from one study suggests that shorter sleep is associated with greater caffeine consumption, and that consumption is greater in adults with reduced sleep quality.  At this junction it is important to note that caffeine can also be found in soda, cocoa, energy drinks and several types of medication.
Caffeine can remain in your system for an average of five hours. In a study of adult men, a dose of 4 mg/kg (280 mg/70 kg human, or about 2–3 cups of coffee) had a caffeine half-life of 2.5–4.5 hours, and was not affected by age. So my advice would be to take caffeine earlier in the day so as not to increase the chances of having sleep issues. 
According to another study “The magnitude of reduction in total sleep time suggests that caffeine taken 6 hours before bedtime has important disruptive effects on sleep and provides empirical support for sleep hygiene recommendations to refrain from substantial caffeine use for a minimum of 6 hours prior to bedtime.” 
There are other side effects out there that shall be included with future updates on this post.
You can drink coffee for weight loss but refrain from drinking too much. Also, drink without milk or sugar added to your brew. That is how i take my coffee. I take it black and bitter. That way i am not adding any unnecessary calories in the form of milk, sugar or any other additives.
I drink black coffee before working out and on most days that is all i take. On other days, which is not always. I drink one cup of coffee before workout then another cup later in the afternoon.
So that is it! Until next time stay healthy.
Is Coffee Good For Weight Loss? Yes!