Does Coffee Help You Burn More Fat?

Will that comforting “Cup of Joe” you crave assist in fat loss? Studies say that a bit of caffeine before your workout can enhance the fat burning process. But how? It’s simple: caffeine increases free-flowing fatty acids from your fat stores, allowing you to access fat instead of carbs or lean muscle for energy. And aside from caffeine’s ability to increase energy expenditure and fat oxidation, it’s also shown to increase mental alertness, cognition, physical endurance, and in some cases even maximum strength.

Caffeine, the main ingredient in coffee, is what gives us that jolt. This central nervous system stimulant is found naturally in coffee beans, tea leaves and chocolate, and is also in carbonated beverages and some over-the-counter medications such as cold remedies, diuretics, aspirin and weight control aids. Studies estimate that in the U.S., 75% of caffeine intake comes from coffee.

On the scientific side, caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body. The resulting neural stimulation due to this blockage causes the adrenal glands to release adrenaline, the “fight or flight” hormone. Your heart rate increases, your pupils dilate, your muscles tighten up, and glucose is released into your blood stream for extra energy, which is that caffeine buzz so many of us crave. But before you make Starbucks part of your pre-workout warm-up in order to harness the effects of caffeine, be aware that simply downing a grande may not give you similar benefits found in these studies.

A recent Canadian study published in the Journal of Applied Physiology compared the effect of coffee and caffeine on run time to exhaustion. A group of nine men took part in five trials. Sixty minutes before each run, the men took one of the following: a placebo, caffeine capsules, de-caffeinated coffee with caffeine added and regular coffee. Performance times were up to 10 times longer in subjects using the caffeine capsules, with no differences in times among the other trials. Since the level of caffeine absorption was similar during the caffeine trials, researchers concluded something in the coffee itself interferes with caffeine’s performance-enhancing effects. This makes sense considering that literally hundreds of compounds are dissolved when coffee beans are roasted, ground and extracted. Results of this research suggest that if benefits of caffeine on endurance times are desired, caffeine capsules work better than coffee.

But there’s no evidence that increased caffeine intake results in significant or permanent weight loss. According to MayoClinic.com, marketers of fad diets and weight-loss supplements often exaggerate the benefits of caffeine, claiming that caffeine will significantly curb your appetite and help you drop pounds quickly. However, clinical studies on the relationship between caffeine and weight loss don’t support these claims. Researchers have found that caffeine may act as an appetite suppressant. However, while studies have shown that some people eat less after consuming caffeine, this effect is brief — not long enough to lead to significant weight loss. Caffeine also acts as a diuretic, which means it causes an increase in the amount of urine you excrete. This water loss may temporarily decrease your body weight.

Studies also say caffeine may increase your body’s ability to burn calories. Caffeine is thought to stimulate thermogenesis, one way your body generates heat and energy from digesting food. However, caffeine’s role in thermogenesis probably isn’t enough to result in significant weight loss.

But it’s important to remember that caffeine can increase your heart rate and blood pressure, interrupt your sleep, and cause nervousness and irritability. Also, many caffeinated beverages are high in calories, which can contribute to unwanted weight gain.

Though caffeine has some benefits in relation to exercise performance, risks have been documented. Most problems seem evident with very high consumption. The American Heart Association says that moderate coffee drinking (one or two cups per day) does not seem to be harmful for most people. As with everything, moderation is the key to healthy caffeine consumption. Also, if you’re going to use caffeine to assist in fat loss, make sure to drink lots of water. Since caffeine is a slight diuretic, drinking plenty of water will keep you hydrated.

Related Sources:
http://www.mayoclinic.com/health/caffeine/HQ00369

http://www.webmd.com/diet/features/pros-and-cons-caffeine-craze