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The world’s population consumes more than 160 million bags of coffee per year. While the drink is more popular for increasing energy, it can also be healthy and help with weight loss.
“Coffee, when consumed in moderation and without a lot of added sweeteners, can help with weight loss and benefit overall health,” says Ashley Shaw, registered dietitian at Preg Appetit.
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AndCoffee contains nutrients like niacin, potassium, magnesium, and antioxidants, which can improve digestive health, support muscle function, and improve heart health. They also contain caffeine, which boosts energy, reduces insulin sensitivity, and promotes weight loss.
Here are some of the health and weight loss benefits of this energy drink:
Black coffee is a low calorie drink. Weight loss is linked to calorie deficiency, which occurs when you eat fewer calories than you burn. A popular way to help achieve a calorie deficit is to eat fewer calories than your usual calorie intake.
Black coffee is an ideal drink for weight loss because it contains less than 5 calories per serving (one cup). However, it is only low in calories if you drink it black.
“Although black coffee is low in calories, it can quickly become high in calories, sugar and fat when you add different types of milk and sugars,” says Shaw.
Caffeine stimulates the metabolism: Metabolism is the process by which the body breaks down nutrients and uses calories for food throughout the day.
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Caffeine, the stimulant found in coffee, is one of the few substances that can increase your basal metabolic rate (BMR), also known as the rate at which you burn calories while at rest.
And a small 2018 study found that participants who drank different scoops of coffee over a two-month period had larger metabolites, which are products of their metabolism. Having a higher or faster metabolism will allow you to burn more calories while resting or during physical activity, which can help with weight loss.
“There is a growing body of research on the positive correlation between coffee consumption and basal metabolic rate,” says Shaw, “but it’s important to keep in mind that we metabolize food and drink at different rates. . Coffee can increase the rate of metabolism one step further. “.
And caffeine can reduce the feeling of hunger. Appetite is affected by a variety of factors, including the type of foods you eat, levels of physical activity, and hormones. While there isn’t enough research to determine a cause and effect relationship with a reduced appetite for caffeine, studies have shown that it can lower levels of the hormone ghrelin, which makes you hungry.
And a small 2014 study found that participants increased feelings of fullness and reduced food intake in just four weeks after drinking coffee per day based on levels of the hormone ghrelin.
Shaw notes that caffeine “also stimulates the peptide YY (or PYY) satiety hormone,” and explained that more PYY means that “you will feel some kind of fullness and you will feel less hungry.”
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How to drink coffee for weight loss:
To reap the health benefits of coffee and lose weight, Shaw recommends consuming no more than four cups of coffee per day, which is the equivalent of 400 mg of caffeine.
“Four cups of coffee a day offers the benefits of feeling more alert and improving fat metabolism, and there is no significant effect on sleep and hunger,” says Shaw. She indicated that drinking a cup every two hours would be good for feeling the lasting effects at each period.
However, if you like strong coffee, drink fewer cups accordingly until you’re not getting more than 400 mg of caffeine per day.
“Coffee identified as ‘strong’ has a higher percentage of caffeine because there is a higher concentration of coffee per serving of water,” Shaw continued.
Shaw added that black coffee is the best for weight loss because it doesn’t contain any added sugars or fats that can help with weight gain.
And if you’re new to black coffee, it may help to reduce the sugar gradually until you get used to the bitter taste. And if you have a sensitive stomach, it’s best to eat with your coffee because this acidic drink can cause an upset stomach, Shaw says. She noted that too much stress on the digestive system can lead to weight gain.
Source: Business Insider
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