Caffeine, the most commonly consumed psychoactive substance in the world, is found in coffee.
Caffeine is also present in the majority of commercial fat-burning supplements today, and for good reason.
Furthermore, it is one of the few substances known to aid in the mobilization of fats from your fat tissues and the increase of metabolism.
But does coffee actually aid in weight loss? This article examines the evidence in depth.
Stimulants are found in coffee.
Many biologically active substances found in coffee beans end up in the final product.
Several of them can have an impact on metabolism:
Caffeine is the primary stimulant found in coffee.
Theobromine: Theobromine is the main stimulant in cocoa; it is also found in small amounts in coffee.
Another stimulant found in both cocoa and coffee, theophylline, has been used to treat asthma.
Chlorogenic acid: One of the most important biologically active compounds in coffee; it may help slow carbohydrate absorption.
Caffeine is the most important of these, as it is extremely potent and has been extensively researched.
Caffeine works by inhibiting an inhibitory neurotransmitter known as adenosine.
Caffeine stimulates neuronal firing and the release of neurotransmitters such as dopamine and norepinephrine by blocking adenosine. As a result, you feel more energized and awake.
Coffee, in this way, helps you stay active when you would otherwise be tired. In fact, it has been shown to improve exercise performance by 11–12 percent on average.
Coffee contains a variety of stimulants, the most important of which is caffeine.
Caffeine not only increases your metabolic rate, but it also makes you more alert.
Coffee Can Aid in the Mobilization of Fat from Fat Tissue
Caffeine stimulates the nervous system, which sends direct signals to fat cells instructing them to breakdown fat.
This is accomplished by increasing blood levels of the hormone epinephrine.
Adrenaline, or epinephrine, travels through your blood to your fat tissues, signaling them to break down fat and release it into your blood.
Of course, releasing fatty acids into your bloodstream will not help you lose fat unless you burn more calories than you consume through your diet. This is referred to as a negative energy balance.
A negative energy balance can be achieved by either eating less or exercising more. Taking fat-burning supplements, such as caffeine, is another complementary strategy.
Caffeine promotes the release of fatty acids from fat tissue by increasing blood levels of epinephrine (adrenaline).
Coffee Has the Potential to Increase Your Metabolic Rate
The rate at which you burn calories while at rest is referred to as your resting metabolic rate (RMR).
The higher your metabolic rate, the easier it will be to lose weight and the more you will be able to eat without gaining weight.
Caffeine has been shown in studies to increase RMR by 3–11 percent, with higher doses having a greater effect.
Surprisingly, the majority of the increase in metabolism is due to an increase in fat burning.
Unfortunately, the effect is less pronounced in obese individuals.
Caffeine increased fat burning by up to 29 percent in lean people, but only about 10 percent in obese people, according to one study.
The effect appears to diminish with age and is stronger in younger people.
Summary
Caffeine raises your resting metabolic rate, which increases the number of calories you burn while at rest.
Coffee and Long-Term Weight Loss
There is one significant caveat: people become tolerant to caffeine's effects over time.
Caffeine can temporarily increase metabolic rate and fat burning, but after a while, people become tolerant to the effects and it no longer works.
Even if coffee does not cause you to burn more calories in the long run, it may suppress your appetite and help you eat less.
Caffeine had an appetite-reducing effect in men but not in women in one study, causing them to eat less at a meal following caffeine consumption.
Another study, however, found no effect for men.
It is up to the individual whether coffee or caffeine can help you lose weight in the long run. There is currently no evidence of such long-term effects.
People may develop a tolerance to the effects of caffeine. As a result, drinking coffee or other caffeinated beverages may be an ineffective long-term weight-loss strategy.
In conclusion
Caffeine can boost your metabolism in the short term, but this effect fades with time in long-term coffee drinkers due to tolerance.
If you're primarily interested in coffee for fat loss, it may be best to cycle your coffee consumption to avoid tolerance buildup. Perhaps two-week on, two-week off cycles are best.
Of course, there are numerous other compelling reasons to drink coffee, including the fact that it is one of the most abundant sources of antioxidants in the Western diet.
