Caffeine for Fat Loss

I can not get through my morning, and the rest of the day, without my mug of 'black liquid gold'.  Here is some great news for those that feel the same...
Both coffee and caffeine have been touted to aid in fat loss and there is significant evidence that they boost physical performance. The good news is both can be highly beneficial, but you need to know how to use them for best results. This tip will review the value of coffee for fat loss.

Recent research shows that taking a large dose of green coffee extract three times a day can lead to significant body fat loss without needing to restrict calories. The study compared the effect of giving overweight participants a high-dose of green coffee extract (1050 mg) in 3 daily doses, a low-dose (750 mg) in 2 daily doses, or a placebo for 6 weeks. This was a cross-over study that used three different dosing orders, each for 6 weeks for a total study of 22 weeks.

Results showed that by the end of the study, participants lost an average 8 kg in body weight, and decreased body fat by 4.4 percent, without any change in caloric intake or macronutrient composition. The outcome was extremely compelling because all 16 participants in the study lost a lot of weight and a lot of body fat—it wasn’t that there were high and low responders, as is often seen in weight loss studies. 

The high-dose green coffee extract was much better for producing weight loss than the lower dose or the placebo, but because of the crossover nature of the study all participants lost a lot of weight. For example, when on the high-dose green coffee extract, participants lost 0.5 kg more body weight than on the low dose. No weight was lost on the placebo.

It is the antioxidants in coffee that aid in weight loss because they inhibit sugar absorption in the gut. There’s also evidence from animal experiments that green coffee enhances fat metabolism in the liver and retards the absorption of dietary fat. This means your body is absorbing fewer calories, leading to less total energy input.

The cool thing about the antioxidants in coffee—called chlorogenic and caffeic acid—is that they also benefit overall health. A number of studies have shown a correlation between decreased cancer risk and coffee intake. A recent Japanese study showed these antioxidants can decrease circulating triglycerides and improve your cholesterol profile. Over a year ago, coffee was found to enhance endothelial function for better cardiovascular health.

Finally, another study showed that taking a single dose of green coffee extract increased the levels of a brain “factor” called BDNF that enhances energy and fat metabolism. BDNF is directly involved in optimal brain function, learning, and memory. Scientists have been exploring how to enhance BDNF with coffee-derived antioxidants so as to prevent dementia and learning disabilities.

Take away the awareness that early studies support the use of green coffee extract for body composition. The thing is that you probably need to take a large total dose every single day, and break that dose up to coincide with meals, particularly meals that provide carbs and fat. Naturally, NOTHING will be as effective for body composition and health as a clean, whole foods diet, with macronutrient ratios that speak to your training needs and genotype.
References

Vinson, J., Burnham, B., et al. Randomized, Double-Blind, Placebo-Controlled, Linear Dose, Crossover Study to Evaluate the Efficacy and Safety of a Green Coffee Bean Extract in Overweight Subjects. Diabetes, Metabolic Syndrome, and Obesity. 2012. 5, 21-27.



Onakpova, I., Terry, R., et al. The Use of Green Coffee Extract as a Weight Loss Supplement: a Systematic Review and Meta-Analysis of Randomized Clinical Trials. Gastroenterology Research and Practice. 2011.