You may have heard that drinking coffee regularly could help burn calories and lose weight. So, does caffeine increase your metabolism? Now this view has been confirmed scientifically. The resting metabolic rate can increase by 3 to 4 percent after consumption of 100 mg doses of caffeine, according to a study published in the “American Journal of Clinical Nutrition”.
From a biological point of view, metabolism refers to a repeated process by which an organism takes in nutrition from the environment and makes it its own while discharging the waste converted from its original composition into the environment. This professional term may seem very complex, but you just need to know that a speedy metabolism can help burn fat faster. This makes a lot of sense to you if you have a lot of weight to lose. No wonder it is regarded as the holy grail of weight watchers everywhere.
In order to make it more understandable, let’s draw an analogy between your body and a car, food and gasoline, and metabolism and the speed of consumption of gasoline. That’s to say, the higher the metabolism is the faster the body burns calories. As a result, a high metabolism makes you thin while a low one makes you gain weight. The metabolic rate can be affected by many factors, among which some cannot be changed and the typical examples are personality, age, and genetic composition. So, you can trick your body into burning more calories by giving metabolism a boost. So, green tea or coffee can be an important part of your weight loss programs because they contain caffeine, a common ingredient used in diet pills and supplements these days.
In fact, the effects of caffeine on metabolism or body energy expenditure have been studied extensively. For instance, in 2011 a review published in “Obesity Reviews” concluded six studies and the researchers found that a caffeine enhanced weight loss supplement could significantly increase the body’s energy consumption over a 24-hour cycle. They also believe that caffeine can lead to energy burst and reduce the perception of physical exertion, which is one of the reasons why caffeine burns extra calories.
When caffeine is consumed together with catechin, a type of natural phenol and antioxidant found in tea, red wine, chocolate, and apples, it increases not only the body’s daily energy consumption, but also fat oxidation. By the way, increase in fat oxidation is good when you try to lose weight and burn excess body fat. In addition, caffeine can effectively break down the body fat and release them into the bloodstream. By doing so, it saves the muscle glycogen to delay the onset of fatigue. The researchers also found that without the help of catechin caffeine has no effect on fat oxidation although caffeine alone can promote energy consumption too.
Despite caffeine ingestion can provide benefits when energy needs a boost, it may cause side effects, especially when it is used in excess. Caffeine has been reported to cause learning disabilities, anxiety, panic, and hallucinations, which are particularly pronounced in cases when the daily intake is more than 300 milligrams. Besides, this is also an addictive substance. So withdrawal symptoms, such as fatigue and depression, tend to occur when you stop the consumption. And when you drink coffee, do not add in coffee cream, sugar and other high-calorie desserts because doing so will undermine the role of coffee on quickening metabolism.
As you can see now, caffeine is a good thing since it helps not only you stay awake at work, but also rev up metabolism, maintain healthy weight and improve your athletic ability. One thing that you should know though is too much caffeine intake can also cause side effects. So, if possible consult a doctor before you are trying to use it for weight loss, to be safe. If not, you’d better follow the daily recommended intake of no more than 300 mg in adults or less than 100 mg in adolescents.