Coffee is renowned for its ability to jolt us awake and get our mind and body pumping. Over 50% of the population drinks coffee daily, and most of those people have at least two cups. There have been several studies conducted about the health benefits of drinking coffee. But one question still remains, can coffee boost your metabolism and help burn fat? This article will take a closer look at that question and the scientific evidence surrounding it.
The stimulants in coffee aid in weight loss
The fat-burning properties in coffee actually come from caffeine. Caffeine is the primary stimulant found in the coffee bean. Study after study has proven that caffeine is a driver for weight loss. It can help reduce the size of fat cells and reduce your overall body weight. One of the ways it does this is by blocking the neurotransmitter adenosine. When adenosine is blocked, other neurotransmitters in the body have to pick up the work. This leads to an increase of neurons firing in your brain. When you drink coffee, this is what leads to your feeling of alertness. But that feeling of alertness doesn’t just apply to your brain; it cascades to your whole body. It speeds up not just your brain, but all the systems in your body. This jumpstart in your body can also aid with weight loss.
Caffeine also plays a role in suppressing appetite. It is also possible that coffee and caffeine help in weight loss by making one not as hungry. Stimulants are a significant component in medications used to treat ADHD. Studies have shown that popular ADHD drugs Adderal and Ritalin have the side effect of weight loss.
British researchers have also made an exciting discovery when it comes to the fat-burning properties of caffeine. These researchers discovered that caffeine is helpful when it comes to burning something called “brown fat” in the human body. This type of fat generates heat as it burns and that heat is thought to help burn calories. There is still more research that needs to happen on the subject, but so far, this showed a great deal of promise.
While caffeine is the primary stimulant in coffee, there are a few other stimulants that can be found. Theobromine is the central stimulant in cocoa, but can also be found in small quantities in coffee. Theophylline is another stimulant found in both coffee and cocoa. Chlorogenic acid is another stimulant found in coffee, and research has linked it to slowing the absorption of carbs.
Coffee can aid in the mobilization of fat tissue
One of the many things coffee and caffeine are good at is triggering the nervous system to send messages to the cells in the body, including adipose cells. Your adipose cells (commonly known as fat cells) will get a message from the nervous system that tells them its time to start breaking down fat. This breaking down process, in essence, is what burns off fat. This process is called thermogenesis. The body does this by using adrenaline to break down and burn off the fat. The fat is then released into your bloodstream and then passed out of the body. If you are consuming less fat than you burn each day, you will lose weight.
This process is also aided by polyphenols, which are phytochemicals found in plants, including coffee beans. These phytochemicals are known to affect modifying the molecular pathways involved in energy metabolism. Polyphenols are also antioxidants, which are a bonus for your body as well.
Coffee has been shown to increase your metabolic rate
For a person to lose weight, they must increase their resting metabolic rate. Coffee and caffeine seem to be able to do just that. Caffeine can boost your resting metabolic rate by 3-11%, depending on the study. This increase can have a circular effect since more fat burning can cause a higher metabolic rate, and vice versa.
The results do vary based on your age group and the amount of weight you need to lose. The increase in metabolic rates and fat burning is more pronounced in thinner people than obese people. The results were also more noticeable based on age, with younger people experiencing greater success than those who were older. Regardless, there was still a net positive effect on your metabolic rate. Some groups showed a higher boost than others.
However, coffee and caffeine can have a positive impact on one’s metabolism in a very unexpected way. Coffee and caffeine can improve one’s exercise workouts by helping your muscles last longer. The perk that is not talked about as much is that increased exercise also boosts one’s metabolism. So, in essence, coffee helps you improve and last longer during your workouts, and increased workouts also boost your metabolism.
The effect on exercise was studied by looking at caffeic acid. Caffeic acid is one of the polyphenols found in the coffee bean. This polyphenol has been recognized repeatedly for its ability to improve muscle quality and workouts. This polyphenol has been shown to improve workouts in endurance athletes as well as reduce fatigue in rats. Coffee is the number one source of caffeic acid in a person’s diet.
It is well-documented that caffeine and coffee make you more alert and improves both your mood and cognitive function. Improvements in these areas will enhance your workouts. As has been mentioned, increasing your amount of workouts also boosts your metabolism.
In men, caffeine and coffee have another impact on their workouts. Caffeine and coffee have been linked to boosts in testosterone production. For men, testosterone is crucial to muscle formation. Without this hormone, muscle formation that should occur during a workout is less effective. And when workouts are less effective, that can have a negative impact on your metabolism.
Adding cinnamon to your coffee can boost your metabolic rate
It has been proven time and time again, if you like to load your cup of coffee up with sugar and cream, you negate a lot of the positive effects you get from drinking coffee. This does not mean that you can only drink your coffee black, however. It just means it’s ok to add some flavor to it via the spice cinnamon. Cinnamon is a popular flavoring and topping in lots of coffee drinks.
A study by the University of Michigan showed that a dash of cinnamon to your coffee is good for you. Those researchers tested cinnamaldehyde on fat cells. They found that this caused fat cells to increase their production of metabolism-boosting enzymes, which made them burn more fat instead of storing it. Cinnamaldehyde is what gives cinnamon its distinct smell. While researchers still need to see how much fat cinnamon can cause you to burn, this is an excellent way to flavor coffee and continue and build upon its fat-burning and metabolism-boosting properties.
The fiber found in coffee helps boost your metabolism and your weight loss
Humans should consume at least 25 grams of fiber per day. Men should consume even more, up to 38 grams per day. Sadly, the Western diet puts people far below that amount. Our diet is so low in fiber, coffee has become the number one source of fiber in the Western diet. An 8 oz cup of coffee has 1.5 grams of fiber. The average coffee drinker consumes 3.1 cups of coffee each day. That adds up over time.
Fiber is crucial for weight loss, specifically soluble fiber. It can help you reduce your appetite and help you feel fuller longer. Fiber works to regulate the hormones involved in appetite control, so you don’t feel the need to eat as often. This can help aid weight loss. Fiber also slows down the movement of food through your digestive tract, which also decreases your appetite.
Fiber is also vital in tackling belly fat. Belly fat has been linked to a whole host of medical problems like heart disease, hypertension, cancer, diabetes, and stroke. Fiber can help attack this specific form of fat, and help you lose it. It is important to reduce your amount of belly fat so you can improve your overall health. It is also important to note that coffee and caffeine has been shown to help all these conditions as well. Drinking coffee can help you combat multiple conditions at once.
High fiber diets are great for weight loss also because it takes more energy to break down fiber. The human body has a harder time breaking down fiber versus other things, so you expend more calories breaking it down. Also, the body can not technically ingest fiber, but it tries to break it down anyway. This all leads to the expenditure of energy, and in turn, the burning of fat and a boost to your metabolism.
The antioxidants in coffee can also boost your metabolism
One of the other great benefits of drinking coffee is the antioxidants it provides to your diet. Antioxidants are renown for the ability to protect the body against free radicals. Humans are exposed to free radicals in things like smoke or radiation. Too many free radicals can lead to cancer. Coffee is already known to be an excellent source of antioxidants in our modern diets.
Antioxidants are now thought to have a role in boosting the performance of one’s metabolism. This boost works hand in hand with improving your heart health. Antioxidants have shown they can have a marked improvement in the health and function of one’s heart. Your metabolism sees an increase because of the improvement and flexibility in the arteries of your heart. Improved arteries lead to overall improved blood flow, which means all systems in the body can operate better. This includes the break down of cells and your metabolism. Improved heart health also means you can work out more, and increased exercise also boosts metabolism.
Coffee has shown in study after study that it can help boost your metabolism and burn fat. Both the caffeine and the coffee beans themselves both have a positive impact on a person’s metabolism and the body’s ability to burn fat. This can be a direct impact by speeding up the breakdown of adipose cells. Or it can be indirect through the improvement of testosterone production, which allows you to improve your workout and in turn, your metabolism and fat burning. Another way coffee can have an impact on your metabolism is via the antioxidants and fiber included in the beans. Both of these have a significant effect on your body and your metabolism & fat-burning abilities.
When enjoyed in moderation, you can enjoy all these benefits and more from your daily cup(s) of coffee. The recommended daily intake of caffeine is 400 milligrams. As long as you don’t exceed that amount, you can reap all the fantastic benefits of coffee and caffeine. So enjoy a couple of cups each day. Just remember to go light on the sugar and cream.