The use of green coffee for weight loss has been recognised lately by researchers. The presence of a compound called chlorogenic acid has potential health benefits beyond weight loss. It is safe to incorporate green coffee for weight loss, diabetes, high blood pressure, high cholesterol, and many other conditions. Still, it is noteworthy that more scientific evidence is required to support these uses. In this blog, we shall explore the science behind green coffee for weight loss, how to choose the best green coffee for weight loss, a few recipes and particular concerns associated with this drink.
What is Green Coffee?
Green coffee is simply raw coffee beans obtained from the fruits of the coffee plants, such as ‘Coffea Arabica’ and ‘Coffea Canephora’, before they’re roasted. It contains higher levels of chlorogenic acid, a compound believed to offer health benefits. Green coffee comprises macronutrients like carbohydrates, protein, fat, and various minor components, including caffeine, trigonelline, and chlorogenic acid.
The significant amount of chlorogenic acid, particularly in green coffee, is associated with potential health effects. These effects include influencing body mass, blood glucose levels, lipid levels, and blood pressure. The antioxidant activity of chlorogenic acid contributes to its potential benefits, including a role in preventing cardiovascular diseases.
Can Green Coffee Help to Lose Weight?
Some studies suggest that a compound called chlorogenic acid (CGA) in green coffee can help regulate blood pressure, blood vessel function, and how the body uses glucose. One primary type of chlorogenic acid in coffee is called 5-caffeoylquinic acid (5-CQA). Recent studies also propose that green coffee bean extract, specifically the 5-CQA it contains, may help reduce obesity and prevent fat buildup in the body, especially in situations like diet-induced obesity and insulin resistance.
Green coffee has potential health benefits, including regulating blood pressure and glucose metabolism and possibly helping with weight management. However, more research is required to confirm and understand these effects better.
How Does Green Coffee for Weight Loss Work?
This section will briefly explain how green coffee works for weight loss. The green coffee beans contain a higher chlorogenic acid (CGA) concentration than roasted coffee beans. CGA is a compound that has several beneficial effects, including weight loss. Here’s how green coffee beans for weight loss works
- Reduces Fat Absorption- CGA can inhibit an enzyme called glucose-6-phosphatase, which absorbs glucose and fatty acids from the gut. This can lead to a decrease in the amount of fat absorbed from food. It is also proposed that chlorogenic acid may encourage fat excretion through the digestive system, preventing it from being absorbed into the body. This mechanism could further contribute to weight loss.
- It may help boost metabolism- CGA can increase the activity of enzymes that break down fat, leading to an increase in metabolism. This can help to burn more calories throughout the day. Some studies suggest that chlorogenic acid can stimulate thermogenesis, a process in which the body generates heat and burns calories. This could lead to an increase in overall caloric expenditure, supporting weight loss efforts.
- Blood Sugar Regulation: Chlorogenic acid may inhibit the activity of certain enzymes responsible for releasing glucose into the bloodstream. Doing so can help prevent rapid spikes in blood sugar levels, reducing the likelihood of subsequent insulin spikes that can promote fat storage. Stable blood sugar levels may produce fewer cravings for sugary or high-calorie foods. This can make it easier for individuals to adhere to a healthier diet, supporting weight loss goals.
- Appetite Suppression: Green coffee could be one of the best morning drinks for weight loss as the compounds of this drink may influence the release of hormones that regulate appetite, such as leptin and ghrelin. By modulating these hormones, consuming green coffee for weight loss may help individuals feel fuller for extended periods, reducing overall calorie intake. Further, due to this function of suppressing appetite, you may find it easier to adhere to a calorie-restricted diet, a common weight-loss strategy.
How To Lose Weight With Green Coffee?
In this section, we shall focus on the various methods of harnessing the potential of green coffee for weight loss. For weight loss, taking 90-1000 mg of green coffee extract daily for 8-12 weeks is recommended. One cup of green coffee has about 20-50 mg of caffeine, much less than the 100 mg in a regular cup of coffee. Stick to these amounts to use green coffee safely for weight loss. Consider knowledgeable resources and weight loss blogs to educate yourself about weight loss.
Here’s a guide to making a homemade extract of green coffee for weight loss;
Step 1: The first and most crucial step is getting the best green coffee for weight loss. There are a few factors to consider while looking for the best green coffee for weight loss. A good quality green coffee is traceable; the pack must have precise details like the estate, harvesting date, etc.
Step 2: Thoroughly rinse the green coffee beans and soak them for 6-8 hours. While optional, soaking aids proper boiling and ensures the best extracts.
Step 3: Upon reaching the first boil, reduce the flame to medium and allow it to simmer for 5 minutes. Once you’ve boiled the green coffee beans for weight loss, let them sit and cool down for 10-15 minutes.
Step 4: Pour the extract of green coffee beans for weight loss into a glass container and store it in the refrigerator. Consume it within a week. Here’s when to consume green coffee beans for weight loss;
- 30 Mins before your meals (Lunch and Dinner)
- Twice a week, consume it in the morning before having your breakfast.
Benefits Of Drinking Green Coffee For Weight Loss
In 2012, American celebrity physician and talk show host Dr Oz touted the green coffee extract as a miraculous weight loss supplement. However, numerous health experts have contested the idea, asserting that it lacks a substantial impact on weight. Nevertheless, despite the scepticism, green coffee extract remains one of the market’s most widely used weight loss supplements. Let us precisely explore the benefits of green coffee for weight loss and learn the factors that can help you pick the best green coffee for weight loss;
- Helps To Reduce Inflammation
- Helps Improve Insulin Sensitivity
- Helps To Reduce Glucose Release
- Helps To Reduces Fat Absorption And Boosts Metabolism
- Has Anti-Aging Properties
- Helps Regulate Blood Sugar
- Natural Detoxifier
Let us study each of these in detail-
1. Helps To Reduce Inflammation
Green coffee’s high concentration of antioxidants, particularly chlorogenic acid, may help combat inflammation. Inflammation can contribute to weight gain and hinder weight loss efforts. Not in a direct way, but this is how reducing inflammation and green coffee for weight loss support your efforts.
2. Helps Improve Insulin Sensitivity
Chlorogenic acid is found in green coffee beans, which may enhance your body’s insulin sensitivity. This means your body can use insulin more effectively to regulate blood sugar levels. Improved insulin sensitivity can prevent excessive blood sugar spikes and crashes, promoting a more balanced metabolism and potentially aiding weight loss. The body processes the carbs, converting them to energy rather than storing them as fats.
You may explore and buy weight loss plans to regulate and improve your insulin sensitivity in the weight loss journey.
3. Helps To Reduce Glucose Release
Green coffee for weight loss could slow the release of glucose (sugar) into the bloodstream after meals. This controlled release helps prevent rapid spikes in blood sugar levels, which can lead to overeating and weight gain.
4. Helps To Reduce Fat Absorption And Boosts Metabolism
Chlorogenic acid might interfere with the absorption of dietary fats and increase the metabolic rate. This dual action can reduce fat storage and increase calorie burning, assisting in weight loss.
A calorie deficit diet, combined with the potential of green coffee to reduce fat absorption and boost metabolism, can support effective weight loss by reducing calorie intake and increasing the body’s calorie-burning efficiency.
5. Has Anti-Aging Properties
The antioxidants in green coffee for weight loss, including chlorogenic acid, can help neutralise free radicals that contribute to premature ageing. As you work towards weight loss, the anti-ageing properties of green coffee can help maintain skin health and vitality.
6. Helps Regulate Blood Sugar
Green coffee may help regulate blood sugar due to its active compound called chlorogenic acid. Chlorogenic acid may slow glucose absorption in the digestive tract and improve insulin sensitivity, leading to more stable blood sugar levels. However, more research is needed to understand its effects on blood sugar regulation fully.
7. Natural Detoxifier
Green coffee is believed to have detoxifying properties due to its antioxidants. These antioxidants assist the body in eliminating harmful substances and promote overall wellness. A clean and well-functioning system can support weight loss efforts. Green coffee is a natural detoxification agent, and consuming green tea for weight loss can perform a similar detoxification!
What Is The Best Time To Consume Green Coffee For Weight Loss?
There is no one-size-fits-all answer to this question, as the best time to drink green coffee for weight loss may vary depending on your daily schedule. However, some general guidelines may be helpful to include green coffee beans for weight loss;
- Morning: Green coffee for weight loss may help suppress appetite and boost metabolism, which can benefit weight loss. Drinking it in the morning may help keep you feeling full throughout the day and prevent you from overeating later.
- Before a workout: Prepare or add green coffee for weight loss in your pre-workout routine. This may help to improve performance and burn more calories during exercise.
How To Use Green Coffee For Weight Loss?
In the previous sections, we have discussed how to consume green coffee for weight loss, how it works and the benefits of green coffee beans for weight loss. Now, we shall learn how to use wisely throughout your weight loss journey;
- Combine it with other Weight Loss Strategies: Exercise helps create a calorie deficit, and green coffee may aid in fat breakdown. Together, they can contribute to effective weight loss. Check out how to reduce belly fat!
- Buy Quality and the Best Green Coffee for Weight Loss: Choose trusted sources and look for information on the chlorogenic acid content of the green coffee product. Higher levels of chlorogenic acid are generally associated with better weight loss potential.
- Regular Exercise: Incorporating regular exercise into your routine can complement the potential effects of green coffee for weight loss.
Who Should Take Special Precautions When Incorporating Green Coffee for Weight Loss?
According to research by Medline Plus, there are particular concerns with the consumption of green coffee for weight loss and specific health conditions. Here are the noteworthy considerations:
- Pregnancy and Breastfeeding: There’s insufficient reliable information to determine the safety of using green coffee during pregnancy or breastfeeding. As a precaution, pregnant and breastfeeding individuals should err on the side of caution and avoid using green coffee to ensure the safety of both the mother and the baby.
- Anxiety Disorders: The caffeine content in green coffee has the potential to exacerbate anxiety disorders. Individuals with anxiety issues should be cautious when using green coffee, as the caffeine may contribute to increased feelings of anxiety.
- Bleeding Disorders: The caffeine in green coffee might worsen bleeding disorders (haemophilia). People with bleeding disorders or those taking medications that affect blood clotting should be cautious and consult with a healthcare professional before using green coffee.
- Diabetes: The caffeine in green coffee may impact how individuals with diabetes process sugar. People with diabetes should use caffeine cautiously, monitor their blood sugar levels carefully, and seek advice from healthcare providers.
- Others: The caffeine in green coffee can worsen diarrhoea, especially when consumed in large amounts. Further, green coffee’s caffeine content may increase blood pressure, particularly in individuals with hypertension.
If you find it challenging to include green coffee in your routine due to any of the mentioned conditions, you might want to explore the weight loss benefits of Black Coffee for Weight Loss!
Green Coffee Recipes for Weight Loss
Green coffee is usually safe when used correctly. But, if you have too much, you might get caffeine-related issues like headaches and anxiety. Just stick to the recommended amounts to enjoy green coffee without any problems. Now, let us look at a few recipes to add the best green coffee for weight loss to your diet;
1. Hot Green Coffee Drink: Begin by soaking 1 cup of green coffee beans in 2 cups of water overnight. The following day, bring the soaked mixture to a boil, stirring continuously for 15 minutes on high heat and an additional 15 minutes on low flame. After boiling, allow the mixture to cool for about 1 hour.
Once cooled, filter the mixture and store it in a pet jar. This extract can be refrigerated for 2-5 days. To enjoy a cup of green coffee, take 1/2 teaspoon of the coffee mixture from the jar and mix it with hot water. Customise this one of the effective weight loss drinks by adding honey according to your taste preferences.
2. Green Coffee Smoothie: To prepare a cup of green coffee, crush the green coffee beans to your preferred coarse or fine texture. Remember that green coffee beans are pretty hard, so exercise caution and use a high-quality grinder for effective grinding. Now, take 1/2 teaspoon of this powdered green coffee in a cup. Add hot water to it. Let it cool down, then blend green coffee infusion, banana, spinach or kale, greek yoghurt, and optional honey for a creamy and nutritious smoothie.
3. Iced Green Coffee Latte: Similar to the first method we discussed, take the filtered mixture (which is completely cooled down), take 1/2 teaspoon of the coffee mixture from the jar and mix it with ice cubes for a refreshing iced latte that can be enjoyed cold.
Expert Review On Green Coffee For Weight Loss
We have discussed the benefits of green coffee for weight loss and helpful information related to it. It is essential to know more research is needed to confirm the long-term safety and effectiveness of green coffee for weight loss.
If you consider taking green coffee for weight loss, you must talk to your doctor first. Green coffee may interact with certain medications, and it is essential to ensure it is safe. Here are some tips for using green coffee for weight loss:
- Daily Intake: The recommended dosage of green coffee extract is 400-500 mg daily.
- Combine green coffee for weight loss with other strategies: Green coffee is not a magic solution. It is most effective when combined with other healthy lifestyle changes, such as eating a healthy diet and exercising regularly.
- Be patient and stay consistent: Seeing results from green coffee takes time. Do not expect to lose a lot of weight overnight.
Green coffee for weight loss may be a good option if you look for a natural way to boost your weight loss journey. However, it is essential to talk to your doctor first and to use it in moderation. They can help you by curating a 7 Days weight loss plan and healthy green coffee intake suggestions.
References
“Green Coffee.” n.d. MedlinePlus. Accessed December 31, 2023. https://medlineplus.gov/druginfo/natural/1264.html
McSwine, Damien. 2023. “.,.” ., – YouTube. https://www.sciencedirect.com/science/article/pii/S1995764516301067#cebib0010
FAQs
Can We Drink Green Coffee Daily?
According to research by Medline Plus, using green coffee the right way is usually safe. You may consume up to 1000 mg daily for up to 12 weeks without issues. This equates to 400 ml per day and is safe to consume.
How Much Green Coffee Should I Drink In A Day To Lose Weight?
A single cup of green coffee contains approximately 25-50% of the caffeine in a typical cup of regular coffee. A realistic expectation for weight loss is about 1-2 kilograms when consuming a 100-180 ml cup of green coffee before breakfast, lunch, and dinner daily over two weeks. Drinking excessive amounts of green coffee may lead to side effects associated with caffeine, such as headaches, anxiety, agitation, and irregular heartbeat.
How Can Green Coffee Help In Weight Loss?
Green coffee is believed to aid in weight loss through several potential mechanisms. One key factor is its influence on blood sugar levels and the inhibition of fat buildup. The chlorogenic acid in green coffee is thought to play a role in regulating glucose metabolism and reducing the absorption of sugars from the small intestine. This can contribute to more stable blood sugar levels, potentially decreasing cravings and promoting fat burning.
Can Green Coffee Reduce Belly Fat?
Yes, green coffee might help reduce belly fat in a few ways. The chlorogenic acid in green coffee could speed up metabolism and limit the absorption of fats, possibly leading to less overall body fat, including around the belly. It may also help control blood sugar levels, which can curb cravings for high-calorie foods. Some studies suggest it has anti-inflammatory properties and can improve how your body responds to insulin, which could contribute to less belly fat.
Can Green Coffee Reduce Weight Without Exercise?
Green coffee for weight loss alone can’t help you achieve your weight target without exercise. Green coffee can support weight loss goals by enhancing your metabolism, reducing your appetite and may reduce fat absorption. More research is required to thoroughly investigate the effectiveness of green coffee bean extract in supporting weight loss.
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