Healthy weight loss tips are not found in fad diets or bland diet food. They are found in the supermarket. Consider these four simple ingredients: cinnamon, green tea, hot red pepper, and coffee. These foods can be used very effectively in healthy diets, according to research. Let’s see how coffee fits into eating right for weight loss.
Research-based evidence confirms the calorie-burning effectiveness of caffeine. The question is whether or not this principle can be applied to drinking coffee. Dr. Abdul Dulloo (PhD), from the University of Fribourg in Switzerland, has an answer: “There have been a couple of studies that have compared coffee with its equivalent in caffeine on metabolic rate. No differences have been found, suggesting that the thermogenic effect of coffee (as assessed at rest) is explained essentially by its caffeine content.”
Basically, yes, drinking coffee can burn extra calories. Dr. Dulloo and his colleagues believe that the minimum amount needed for effectiveness is 1 cup. When they gave research study subjects 100mg of caffeine, which is the same as about 1.2 cups of coffee, their calorie-burning rates spiked up 4% for 2.5 hours.
The numbers work out in your diet plans as follows. Assuming a resting metabolic rate of 1,500 calories, meaning that amount is burned every day, a 4% increase in calorie-burning over 2.5 hours would amount to 6.25 calories. So, drinking 1 cup of coffee per day would burn off an extra tablespoon of nonfat milk, for example, each day. If you are wanting to know how to eat healthy for sustained weight loss, this probably does not seem like your solution.
Fortunately, Dr. Dulloo and his colleagues also measured the thermogenic effects of coffee in a more aggressive way. 100mg of caffeine was given to subjects every 2 hours, totaling 600mg over a 12 hour period. Throughout this time, the participants’ calorie-burning rates were maintained between 8% and 11% higher than before. With this effect, a person would burn as many as 83 extra calories each day. The negative aspect of this scenario is that 7 cups of coffee would be the goal each and every day.
Even if your current coffee habit already has you drinking 7 cups a day, there is some evidence that the equivalent amount of caffeine might be more effective if consumed in a different way. For example, 600mg of caffeine in a capsule would do more for you than would 600mg of caffeine obtained from 7 cups of coffee. Most people agree that drinking that much of any caffeine drink day after day is not a good idea anyway.
Using all your tools that you know about how to eat healthy, remember that variety is key. A team of fat-fighting ingredients, including pure caffeine, works together in a capsule to supplement your own healthy eating plans. Adding 7 cups of coffee to your healthy meals would help you lose 1 pound of body fat in a month and a half by burning 83 extra calories a day. Doubling this amount would have you shedding 1 pound in only 20 days.
Tags: bland diet, effects of coffee, fad diets, grocery store aisles, healthy diets, healthy weight loss tips, red pepper, resting metabolic rate, thermogenic effect, university of fribourg