Are you a coffee fanatic who aspires to drop a couple of pounds for 2018? Then get ready for some of the healthiest insights that can help your dreams come to light. However, we’d like to make certain of a couple of things before we get started. Coffee isn’t some kind of magic detox elixir that magically turns you fit and that’s where this article comes in.
For this post, we’ve weaved together an ensemble of tips that can turn your favorite caffeinated beverages into an effective diet drink. It all hinges on committing yourself to the following guides to get the desired results you seek:
- Adequate Proportions
One of the keys to a steady coffee-based weight loss regimen is adhering to limited proportions. You see caffeine can hold back your hunger and kick-start minimal calorie burning. But taking these cups in excess can bring about elevated stress levels as well as insomnia that eventually leads to overeating.
We assert that having one or two plain fully-caffeinated cups of Joe a daily is enough to qualify for weight loss. To be more precise, your recommended daily coffee should be no more than 400 milligrams. Plain coffee is the right drink for you.
- Go for Half-Caff
A half-caff is a blend of coffee that contains a 50/50 mix of caffeinated and decaf beans. Not only will you be able to chug down coffee eight times a day, but it also facilitates the benefit of weight loss.
Ensure that product labels read half-caffeinated coffee as well as how much you need for a cup. As long as you are following the limited consumption limits, you’re free to consume as much half-caff cups as you wish.
To save up on money, you can easily make your own half-caff drink by mixing together half a cup of regular coffee with half a cup decaf coffee. Or you could also mix half a cup of regular coffee with half a cup of water.
- Limit Your Coffee Intake
Sometimes less is more. With that in mind, you should really consider spacing out your intake for the day, as in take in 4 cups a day; one for breakfast, lunch, evening and night. You will see that adjusting your schedule provides you with an added boost of energy during exercise or at work and also suppress your food cravings.
- The Exercise Connection
According to a study by Aditi Majumdar and Dr. Len Kravitz of the University of New Mexico, caffeine can release free fatty acids into your bloodstream, which enables one to work longer and harder. Caffeine is also a credible energy booster that enhances your mental focus by making your natural neurotransmitters namely dopamine, serotonin and acetylcholine more effective.
Susan Roberts, professor of nutrition at Tufts University says that coffee releases adrenaline, speeds your heartbeat and accelerates blood flow into your muscles. This allows a person to become more focused and have an energized training session. As a result, you end up burning more calories and lose weight quicker.
- Discard Cream and Sugar
One of the best things about coffee is that it has only two calories per cup but adding sugar and cream to it can increase the calorie content considerably. If for instance you’re finding it hard to drink black coffee, then use sugar-free sweeteners and skim milk.
Also be advised that half-and-half and heavy whipped cream have 20 and 52 calories per tablespoon respectively. Not to mention they riddled with fat. A tablespoon of sugar has over 49 calories and adding only one of each of these brings over 100 empty calories. Adding anymore would easily push up the fat meter.
If you’re a butter fan, then it will certainly pain you when we ask you to drop it (if you’re using bulletproof coffee). In fact, one tablespoon of butter has over 102 calories and over 12 grams of fat. Your only recourse is to substitute these two with skim milk or coconut milk for richer flavor.
Sweetened or flavored milk often uses sugar as well as other additives that include empty calories. It is advised that you read the nutrition data on products so that you know how many calories are included in each serving.
If black coffee is too strong for you, then you can have iced coffee for its milder taste. Just remember to make sure that the drink isn’t sweetened with sugar.
You can add certain flavors such as plain cacao, cinnamon or honey to sweeten your regular coffee.
If you want to alter your coffee machine to adhere to your weight loss goals, then you can look into the single serve coffee maker reviews by coffee dorks.
- Keep Off Specialty Coffee Drinks
Coffee shops and cafes offer specialty coffees that include some tasty flavors such as mint mocha or pumpkin spice. However, these coffees are no different than regular desserts that contain thousands of calories and added fat. If losing weight is your end-goal, then just stick to regular coffee and reward yourself with occasional bites.
- Coffee Breaks Down Fat from Fat Tissue
According to research, caffeine stimulates our nervous system, which then sends signals to our fat cells, causing them to break down. This is done by increasing the hormone epinephrine’s blood levels. Then adrenaline goes to the fat tissues and signals them to break down and get released into your blood.
- Your Metabolic Rate Can Increase
Resting Metabolic Rate or RMR is the rate at which a person burns calories at rest. If your metabolic rate continues to go up, it will be easier for you to lose weight and eat more.
There is a study which informs us that caffeine can increase RMR by 3-11%. The effect can have a larger impact with larger doses of your coffee intake. On an interesting note, most of the metabolism boost is caused by an increase in fat burning. But those who are already obese are hardly going to get any results.
In another study, caffeine increases fat burning in lean people by 29% and 10% in obese people. Also, this effect is more profound in younger individuals and that it whittles away with age.
About The Author
Hamza Shahzad is a freelance writer, experienced blogger. Currently, He’s working with Coffee Dorks. Furthermore, Hamza assists in the business creation and control social media content planning.