It is just in recent times that caffeine has gained considerable popularity as an agent that would help with weight loss. People are both amused and intrigued as to how caffeine can aid with fat burning. In this post , we will delve into details about how caffeine fits into the weight loss picture. Caffeine commonly found in tea, coffee, and also added as a compound in energy drinks, is now being added to fat burning and appetite suppressant supplements. Caffeine is also considered a thermogenic compound which means that it signals body to burn more calories and fat, sounds awesome, right? Read on further for more details on how to add caffeine to your diet so as to burn fat and lose weight effectively.
How Caffeine Affects Weight Loss?
Caffeine can increase metabolic rate and help your body burn more calories. It also acts as an appetite suppressant which means you would feel less hunger pangs through the day. It is also a thermogenic compound which helps calories that you ingest to get burned out as heat and therefore less amount of calories are left behind to be stored as fat. To put these into points, caffeine does all these for weight loss:
1. Acts as an appetite suppressant – drinking coffee that has a good amount of caffeine can actually keep you from getting hungry too soon.
2. Stimulates your brain cells and you get more alert and active during physical activity.
3. Boosts metabolism – your body will burn more calories instead of storing them as fat.
4. Caffeine helps reduce the feeling of “perceived exertion” which is a feeling “that you are working” and prevents you from enjoying the workout.
5. Helps fat burning during workout: Caffeine helps to burn fat during exercise.
6. Thermogenic agent, tells body to burn more calories and fat.
7. Elevates mood and increases focus, that’s what you need, right?
8. Reduces post-workout muscle pains and cramps.
9. Gives you energy for exercise and strenuous workout at the gym.
Side Effects of Caffeine:
As good as caffeine sounds for you to get back into shape, it also has considerable side effects if you overdose on caffeine, yes, we said “overdose!” Keep your coffee and tea intake to minimum because anything in excess can have an adverse effect, same goes for caffeine.
1. Excessive caffeine can interfere with your sleep pattern. It is often seen that caffeine can prevent you from going into deep sleep for up to 8 hours.
2. Excessive amount of caffeine in your body can cause dehydration and eventually slow down metabolism.
3. Can spike insulin in people who are pre-diabetic or diabetic and that’s because caffeine can lower insulin sensitivity which means the cells do not absorb as much as sugar from the blood as they should.
4. Lots of caffeine can actually raise stress hormones like epinephrine which also slows down body from processing sugar and reduces insulin generation.
How Much Caffeine Intake Per Day is Okay?
According to studies, up to 400 mg of caffeine is safe for adults. However, in people with diabetes, it can spike insulin up to 8%.
Some amazing ways to add caffeine to burn fat:
1. Make bullet-proof coffee – If you are a coffee lover, there’s no way you have missed hearing about it. To make bulletproof coffee, make your regular coffee with warm water and coffee powder (without chicory content). Add 1 tsp of coconut and blend everything into a frothy coffee. Pour it out into your favorite mug and enjoy.
2. Green tea two cups in a day.
3. Bite on a small size of dark chocolate.
4. Take one shot of espresso coffee.
5. Sip on a cup of black tea without sugar.
Natural Food Items Rich in Caffeine:
- Dark Chocolate coated coffee Beans: This rich and flavourful coffee beans coated with dark chocolate have 336 caffeine per oz.
- Coffee – Rise up and smell the coffee because in one cup of coffee (without chicory), you can get 95 of caffeine.
- Green Tea – Green tea should be on top of your grocery list because it has amazing antioxidant benefits and also 28 mg of caffeine per 235 ml.
- Black Tea – Skip the milk and sugar and you get up to 28 mg of caffeine in 235 ml cup fo black tea.
- Dark Chocolate – too good to believe, right? Yum, yum – To get your kick of caffeine, just bite on a bit of dark chocolate can give you 28 mg of caffeine.
- Strong espresso coffee – Can have up to 100 mg of caffeine per cup.
Stay Away from these Caffeine-containing food items:
- Appetite Suppressant Pills and Powder: Absolutely stay away from appetite suppressants pills in which caffeine is added. Not only are such pills obnoxiously expensive, they contain a lot of added preservatives and compounds.
- Energy Drinks: These drinks contain added caffeine because loads of sugar is also added in such drinks which could completely spike up your insulin and eventually weight.
- Colas and Sodas: They may contain caffeine but if there’s anything more in quantity in there, it’s sugar and empty calories, don’t even think about them.