Things to Know About Caffeine and Weight Loss
Caffeine is a staple ingredient in “fat-burning”
or “weight-loss” supplements and it’s the darling of all the intermittent
fasters who drink coffee (with or without butter) instead of breakfast.
Research seems to back this up: consuming more
caffeine is associated with greater weight loss and better maintenance of
weight loss. It’s also associated with a lower risk of diabetes.
But how does it work? How much is best, and what
are the caveats? Whether you’re getting it from caffeine pills, green tea,
supplements, coffee, or energy drinks, here’s a look at 5 things you should
know about caffeine, weight, and weight loss.
This is about caffeine, not just coffee. You can
have coffee without caffeine (decaf) and caffeine without coffee (tea, caffeine
pills, Red Bull, soda…). Coffee as a whole food does have other components,
like antioxidants, that might be helpful for weight loss completely apart from
the caffeine. We’ve covered all of those things here for the curious. But this
post is strictly about the caffeine, no matter where you get it from.
1. Caffeine does speed metabolism…but, not by all
This meta-analysis found that caffeine alone
increased calorie burns by about 1 calorie per mg of caffeine, up to roughly
100 calories per day. That’s about the calories in an egg and a half, or 1
tbsp. of butter. It’s just not that much food. Try out get some energy
drink help to increase all energy levels and decrease fat loss.
Unless you combine it with ephedrine, caffeine
alone doesn’t have a very powerful metabolism-boosting effect. And
ephedrine-containing supplements are illegal in the US because they’re way too
dangerous for people to use outside of strictly monitored and controlled lab
So far, researchers haven’t found a way to speed
up the human metabolism by a whole lot without putting the person in danger.
There are only so many calories any one body needs to burn! You can force
someone’s body to burn more calories by making someone’s heart beat faster or
raising their body temperature, but after a certain point, that starts being
dangerous, and it seems to hit “dangerous” well before it burns through a lot
So to the extent that caffeine has significant
effects on weight loss, it’s probably not by burning a lot of calories.
2. Caffeine reduces perceived exertion during
“Perceived exertion” is how hard you feel like you’re working.
In this paper, subjects did 60 minutes of
cycling. People who got caffeine beforehand enjoyed the exercise more and felt
like it was less difficult than people who got a placebo. The dose was 3
milligrams of caffeine per kilogram of bodyweight (3mg/kg):
Some other studies finding that caffeine reduces
perceived exertion: this one in judo athletes and this one, which confirmed
that the effect holds true even in experienced athletes.
Exercise is great for weight loss even though it
doesn’t burn a lot of calories – if you struggle to enjoy exercise or if it
always feels obnoxiously hard, caffeine might be the little bump you need to
get going and make it happen.
3. Caffeine increases fat burning during exercise
Caffeine doesn’t cause you to burn a lot more
calories from a workout. But it does shift your calorie burn to use more fat.
When you work out, your body burns a certain
number of calories. Those calories can come from either stored carbs or stored
fat. The harder you work, the more carbs and the less fat you burn as a
percentage of your total calories.
This study found that consuming 3 mg of caffeine
per kilogram of bodyweight (that’s the same amount as in the table above)
shifted calorie burn more towards fat and increased the maximal rate of fat
burning relative to carb burning. Instead of burning through stored
carbohydrates, people who took caffeine before exercise burned through more
Is that good? Well, it depends on what you want!
If you’re on a low-carb diet and you want to do intense exercise, it could be
really great because it’ll help your body use fat for energy and not throw a
temper tantrum about not having enough carbs. It may also be helpful for
endurance athletes who want to become more fat-adapted. In other words, it can
help you be a better exerciser, which is good for weight loss and just for general health.
4. Caffeine may help prevent weight regain after
Caffeine supplements taken by themselves, without
any diet/exercise changes, don’t cause weight loss, according to this
But on the other hand, this study found that
caffeine prevented women from regaining weight after they lost it. That’s huge
– most people can lose weight fine but then they can’t maintain the loss; they
just regain it all and frequently gain more weight on top of that. These
researchers first put 60 women on a diet. 30 got caffeine (5 mg/kg per day) and
30 didn’t. They ate the diet for 6 weeks. After that, they were studied for a
month of maintenance. The women who got the caffeine kept losing weight at a
very slow rate, while the women who didn’t get caffeine regained around 0.75
kilograms (just under 2 lbs pounds) in a month.
Worth noting: this is a very short study and it’s
just one study! Also, you might need to get a relatively high amount of
caffeine for this to work: this study, which used only 100 mg of caffeine per
day, didn’t show the same benefits.
5. Effects of caffeine on appetite and cravings
A lot of people drink coffee as an appetite
suppressant and/or cravings-buster, but research on this is actually mixed.
The appetite-suppressing effects of caffeine may
depend on your weight: as this study noted, there’s a stronger effect for
people who were overweight to start with than for people already at a healthy
On the other hand, if you’re getting your
caffeine from coffee or tea, you might get an appetite-suppressing effect just
from having your stomach full of warm liquid (yep, this is a documented thing
that really happens!).
As for cravings, there hasn’t been a lot of
research on this, but one promising avenue is the well-documented mood benefits
of caffeine (as documented in this study on caffeine gum, for example).
Caffeine just makes people feel more energetic and cheerful – it’s a stimulant;
that’s what stimulants do. This study suggests that the effects aren’t just
caused by reversing caffeine withdrawal: caffeine improves mood more or less
equivalently in regular users and non-users.
Considering that low mood (or in scientific
terms, “negative affect”) is a major cause of cravings and comfort eating,
maybe coffee helps people control comfort-food cravings just by reducing their
desire to be comforted. When you feel a little more all right with the world,
you might not want that comfort donut so much after all.
In short: it probably helps and almost certainly
Caffeine is probably at least a little bit
helpful for weight loss, independent of any catechins or antioxidants in
coffee/tea. Depending on your preferred caffeination method, you might also be
getting some extra goodies, but caffeine pills are a totally viable option for
busy people or for people who just want a tightly controlled dose (coffee/tea
can vary hugely – they’re natural foods and Mother Nature doesn’t do things
with pharmaceutical precision!).
Most studies have used around 3 mg of caffeine
per kilogram of bodyweight to get those benefits, although some went up to 5.
As noted in the table above, that’s between 150-300 mg per day for most people
(very roughly 1-3 cups of coffee).
On the other hand, caffeine definitely isn’t
right for everyone, especially if it compromises that all-important sleep!
Caffeine kick: Almost every Help energy drink
contains caffeine that acts as an aid in boosting the performance. Sportsmen
and athletes benefit from caffeine intake around exercise time as a usual
energy drink contains approximately 80 milligrams of caffeine per
250-milliliter which is vaguely more than 8.5 ounces. The suggested safe
ingestion of caffeine is 300 to 400 milligrams per day quoted and learned from
owner Sean Kaptaine Medical Doctor. Liquid Help energy drink has 300 mg of
caffeine with high quality for increased efficacy.
All in all, it is clear from the up mention
factors that energy drinks have many health benefits to offer, if you want to
buy the healthiest beverage visit: https://liquidhelpenergy.com