Is it true that instant coffee is known as the "hottest weight loss drug in Jieyin"? The first thing I did was to look for a way to get to the top of the list, and I found that there were a lot of claims and products related to "coffee weight loss", and some of the products in the advertisements made the coffee weight loss effects sound like a miracle.
So, is drinking instant coffee to lose weight a good idea? The answer is certainly not all an IQ tax.
Throwing away the word "instant", we'll see if there's a role for coffee to lose weight in the end.
On the principle of coffee weight loss, a mainstream saying is that "coffee can increase metabolism, thus increasing energy consumption.
This rumor is not a myth, it comes from the late 1900s and early 2000s, when academic research on the effects of caffeine mentioned that the caffeine in coffee seemed to increase basal metabolism by stimulating adenosine receptors in skeletal muscle and the central nervous system, and possibly increasing thermogenesis a bit at the same time. However, while the idea is great, the reality is not so ideal.
The much-rumored theory of "increase metabolism, increase energy expenditure" has a serious bug: it doesn't say how much! It's 1 kilocalorie more, 100 kilocalorie more, and 500 kilocalorie more. Although they're all called "more," they're completely different concepts for weight loss.
Fortunately, a group of curious and rigorous scientists did more in-depth research, and in an early small-sample study found that even when a single dose of caffeine was increased to 400mg, a dose at which many people may begin to experience uncomfortable side effects such as heart palpitations, the human body's energy consumption was only increased by 40 kilocalories in the three hours after the dose was taken.
That is to say, even if the intake of 400mg of caffeine, 3 hours of human consumption of calories is equivalent to more than half an egg a little calorie, equivalent to a normal person all day energy intake of 2%, for the weight loss of the great cause of a drop in the bucket. Not to mention, the average person usually can not drink so much caffeine. So the actual weight loss effect of coffee is, well, just too small.
I looked up a systematic review published in 2019 summarizing 13 randomized controlled trials related to caffeine weight loss published in 2017 and before, and the results show that the effect of coffee weight loss ...... is really a mixed bag: insisting on drinking 750 ml of coffee a day (based on total caffeine 240mg) for three months before losing 0.29 kilograms. So, drinking less and for a shorter period of time may be even less effective, pro. Even if you eat fewer meals a day and walk more to lose weight, the effect is better than this.
Just a while ago, I have seen a lot of friends in a short video platform was pitched. Online various posts claimed, no exercise drink black coffee can "three days thin ten pounds" "half a month thin eight pounds", may be ...... scale is bad. I have a friend contact coffee 4-5 years, every day drink single or espresso, never add sugar also do not exercise, now 190 pounds, how to explain?
There are also netizens who questioned that is it the wrong time to drink coffee? I've heard that the effect will only be obvious if you drink black coffee before exercising.
Well ...... there are indeed some studies that show that if you drink black coffee before exercise, it does help you lose weight, because caffeine is the mainstay of fat loss supplements, and its main role is to refresh the mind, which allows you to focus on your training, and increase your body's excitement for a short period of time. In training can enhance the power to break through bottlenecks, which is what I mentioned earlier, drinking coffee has a weight loss effect, there is also a certain reason.
In short, remember one thing, weight loss is to keep your mouth open, and coffee makes you more persistent in terms of open legs, not easy to fatigue. Therefore, weight loss is not drinking coffee lying in bed eating junk food and brushing drama can be thin, but after drinking coffee half an hour to start warming up to go running, to aerobic exercise. To understand that there is no payoff, this reasoning is valid wherever you are, coffee can only give you a boost to refreshment only ~
Finally summarized, in the absence of exercise coffee weight loss effect can not be said to be completely absent, but do not hold too much expectation, you if you expect to rely on coffee without exercise to lose weight successfully, I feel that it is really too difficult to do it.