Coffee and the ability to increase metabolism
For many people, a cup of coffee in the morning is a habit that is difficult to break. The main reason lies in caffeine, a compound that can stimulate central nerves and temporarily boost metabolism.
According to nutritionist Jennifer lefton, MS, RD/N, CNSC, FAND, coffee can help increase metabolic rate by 5 - 20% within three hours of drinking. One study shows that for every two hours of consuming 100 mg of caffeine, the healthy person's body burns about 150 calories more, while obese people lose 79 calories.
Coffee has also been shown to be more effective in supporting fat breakdown (oxidation of fat), especially in people with a neat body. In addition, some studies have also shown that drinking coffee before meals can help reduce cravings, thereby reducing calorie intake.
However, experts emphasize that drinking coffee alone is not enough to lose weight. To control your weight, you need to combine a balanced diet with regular physical activity.
Nutrition and the benefits of coffee
In addition to caffeine, coffee also contains antioxidants, phenolics, vitamins and minerals. A cup of black coffee (sweetenless, dairy-free) provides nearly 5 calories, 92 mg of caffeine, along with micronutrients such as potassium, magnesium and niacin.
However, if consumed too much, coffee can cause some side effects. Dr. Aviv Joshua, a nutritionist in the US, notes: High doses of caffeine can increase heart rate, blood pressure, cause insomnia or reduce calcium absorption. People with cardiovascular disease or sleep disorders should limit it".
Some groups of people are recommended to avoid or reduce coffee consumption:
Children and adolescents: The American Academy of Pediatrics recommends not to use caffeine in children under 12 years old, and limits 100 mg/day for 12 - 18 years old.
Pregnant and breastfeeding women: The amount of caffeine should be below 300 mg/day and should consult a doctor.
People with coffee intolerance: For example, people with reflux often experience more severe symptoms after drinking coffee.
Should I drink coffee every day?
For healthy adults, a consumption of less than 400 mg of caffeine per day (about 3 - 5 cups of coffee) is generally safe. Coffee can be a companion to help kick off your day, increase alertness and support metabolism. But it is important to drink in moderation, avoid overusing.
As expert Jennifer lefton affirmed: "Coffe is beneficial for health if consumed properly, but it is not a miracle solution for weight loss or long-term metabolism improvement".
