Caffeine helps in losing weight, no doubt Caffeine is the most widely used psychoactive drug on the planet. In Western society, at least 80% of the adult population consumes caffeine.
WHAT IS CAFFEINE?
The central nervous system is stimulated by caffeine.
It is used daily by millions of people around the world to increase alertness, reduce fatigue and improve concentration. It has psychotropic properties(mind-altering) and is a mild diuretic.
In the United States, more than 90% of adults regularly consume caffeine.
Low to moderate doses of caffeine is generally considered safe and provide some health benefits, although excessive consumption is considered risky for health (especially in anxiety or heart problems).
The FDA has determined that 400 milligrams of caffeine, about 4 to 5 cups of coffee per day is a safe amount to consume. However, safe caffeine consumption can lead to:
- Uneven heart rate
- Disrupted sleep
HOW DOES CAFFEINE HELP IN FAT LOSS ?
Caffeine is sucked up into the blood and body tissues, reaching peak levels of concentration between 15-120 minutes after consumption.
Caffeine stimulates the nervous system, telling the brain to break down fat cells. Caffeine also triggers the release of a hormone called epinephrine, which stimulates the release of adrenaline. When these “fight or flight” chemicals enter the body, it increases the need to break down fat cells for use as energy.
It works the system in a controlled way so the user can feel the fat loss. The best time to use this stimulated nervous system is during exercise. Caffeine has been shown to improve the average user’s overall exercise performance by 11-12%. Drinking a supercharged cup of coffee or green tea before your workout can really beat those fat deposits.
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HOW DOES CAFFEINE AFFECT METABOLISM?
Your resting metabolic rate (RMR) is the number of calories you burn while you are at rest. The higher the RMR, the less likely you are to gain and maintain weight.
Studies show that caffeine can increase the metabolic rate by 3-11%, and (within reasonable limits) the higher the dose, the greater the effect.
This is theoretically because of the fact that caffeine raises body temperature via thermogenesis, putting the system into overdrive for a short term of time. In addition, increased metabolism also indicates increased fat burning.
Caffeine does not affect everyone’s metabolism in the same way. One study found that fat burning increased by up to 29%, but only in lean people. Overweight participants saw only a 10% increase, and the effect was felt more strongly among younger participants.
SIDE EFFECTS OF CAFFEINE ON BODY:
Caffeine increases the release of acid in the stomach, which can cause heartburn and upset stomach. Those trying to lose weight should avoid excessive acidity, as acidity precedes the release of cortisol. cortisol causes the body to increase insulin secretion, hinder fat loss, and generally predict weight gain.
As a diuretic, caffeine causes the body to excrete water, thereby losing electrolytes such as potassium and sodium. Caffeine beverages usually do not cause dehydration, but caffeine tablets can be taken with plenty of water. Failure to do so can lead to dehydration and vitamin deficiencies.
Overdose of caffeine should be avoided. Exceeding 500-600 mg per day may cause negative side effects such as:
- Muscle Tremors
Caffeine temporarily blocks the release of a chemical called adenosine, a natural brain relaxant. This allows you to stay awake longer.
Caffeine’s effects on sleep are largely determined by genetics, with most people falling somewhere between extreme hypersensitivity and near-total tolerance.
A healthy adult needs about 8 hours of undisturbed sleep per night. Caffeine can disrupt both sleep and wake cycles, and sleep deprivation is cumulative. Due to sleep deprivation, people become habitual in consuming large amounts of caffeine which can lead to weight gain and fat storage due to elevated cortisol in the system after sleep deprivation. Days after sleeplessness also show reduced impulse control, ie dietary discretion.
WEIGHT LOSS AND CAFFEINE TOLERANCE:
Although it temporarily increases metabolism, coffee users get tolerant to the substance. This weakens the impact it has on boosting metabolism and burning fat.
Caffeine intake should be cycled every two weeks if someone is determined to avoid developing a tolerance. For habitual users, taking two weeks on and two weeks off might be difficult, but it may result in a few additional calories here and there.
Additionally, it is hypothesised that caffeine’s suppressive effects on appetite may cause a decrease in the urge to eat. Although these assertions are unfounded, the reality remains that tolerance will counteract any such activities within the body.