Caffeine is a central nervous system stimulant naturally found in kola nuts, tea and coffee. It is even an ingredient of certain medicines. When it comes to caffeine causing weight gain or loss, there has been much debate. Although one of these two views may prevail in certain of time, there’s new evidence to back up the other soon. However, one thing’s for sure though: proponents of both views agree that excess caffeine intake can pose problems. Next, let’s analyze them individually.
Caffeine helps lose weight
Drinking too much caffeine is more likely to lose weight. According to a report published in the American Journal of Clinical Nutrition in 2006, increasing caffeine intake could help weight loss over time, thanks to its ability on limiting weight gain due to high-fat diets. Experts believe that this bitter substance is able to reduce the amount of food calories while slightly boosting metabolism by up to 3-11%. This is the reason why it can lead to a potential weight loss over time. If you are one of regular coffee drinkers, you may have noticed that you tend to eat less after drinking a cup of coffee. In fact, it is the caffeine that plays a role in suppressing your appetite.
However, there is a possibility that drinking coffee may cause a potential weight gain. As mentioned above, this is a bitter substance that needs a lot of sugar to make coffer taste better. Actually, that’s exactly what many caffeinated beverage manufacturers have done. So, unlike a plain cup of brewed coffee that has only 2 calories and no fat, your coffee with extras may give you many more calories and fat. Apparently, you really should avoid caffeinated drinks with any sugar or artificial sweeteners if weight gain is a worry to you.
Too much coffee causes weight gain
Recently, a new study conducted in Australia shows that drinking too much coffee, even non-caffeinated coffee, can cause weight gain, heart disease, diabetes and other health problems. Experts warned that people who drink 5 cups or more a day could increase the accumulation of fat in the abdominal area.
This study was carried out by the Western Australian Institute for Medical Research and the School of Medicine and Pharmacology at the University of Western Australia. Researchers initially wanted to find out the cardiovascular benefits of chlorogenic acid in coffee. However, the team found by accident that drinking too much coffee, including caffeine-free coffee, was harmful to humans. In addition, they also found that the same amount of chlorogenic acid fed to laboratory rats would affect the utilization of their liver fat and cause abnormal or excessive fat accumulation in cells.
Although they believe that a moderate intake of coffee is safe, they think that the users should still be alert to excessive intake and the health effects of coffee seem to depend on the dose. They also added that a moderate dose of caffeine ingestion, no more than 3 or 4 cup per day, still seems to reduce the risk of certain diseases, such as cardiovascular disease and type 2 diabetes. They also warned those look very slim but store a lot of fat in cells around the body organs or liver that drinking too much coffee might make it worse.
Caffeine dose per day
As you can see now, it is the dose that determines if caffeine’s potential health benefits outweigh its side effects on the body. And The US Food and Drug Administration recommends limiting caffeine intake to an appropriate level of 100-200 mg per day. This amount generally does not cause any side effects. So, let’s take a look at how many caffeine contained in different caffeinated beverages. The figure is 60-150 mg in a cup of 5-ounce regular brewed coffee, 40-80 mg in a cup of 5-ounce regular tea, 23 mg in 12 ounces of Coca-Cola, 100 mg in 12 ounces of Jolt Cola, and 40-85 mg in a cup of coffee flavored yogurt or ice cream.
Although currently more evidence suggests that caffeine might be good for weight loss, it’s not conclusive. But there is no denying that excessive intake of caffeine can result in a series of adverse effects, such as insomnia, restlessness, erectile dysfunction, jitteriness, headaches, adrenal fatigue, and so on. It is worth mentioning that moderate dose here many vary from person to person since it may associate with a few different factors, for example sensitivity and body sizes. So, you’d better find out your safe dose or simply follow the recommended dose by FDA.