Weight loss diets and other programs are popular with coffee. If its followers are to be believed, it would promote weight loss. To what do we owe these allegations? Are they true? Can you really use green coffee to lose weight in a healthy and sustainable way? We have explored this topic for you.
Coffee is one of the most popular drinks in France, and one of the most consumed. It is cultivated in more than seventy countries around the world, and everyone has their little preference in the matter. Its stimulating effects on cognition are particularly sought after. It helps us in particular to fight against fatigue (1). There are over sixty varieties of coffee. For weight loss, green coffee is most often cited. Green coffee corresponds to the unroasted coffee bean, and therefore to the ripe fruit of the coffee tree. Without roasting, there is no chemical modification of the coffee, which has the effect of reducing the bean’s content of chlorogenic acid and caffeine (2).
The composition of green coffee
In green coffee, it is the phenolic compounds and chlorogenic acid that are most present. Coffee contains caffeine, an active ingredient mainly consumed through coffee. The caffeine content in a coffee depends on the type of bean, the method of preparation and the roasting of the beans. There are also natural antioxidants in coffee, which can provide us with many benefits. It contains caffeic acids and other phenolic compounds (3), which are responsible for an important part of the antioxidant effects of coffee. There are also vitamins (including vitamins B2, B3 and B5) and minerals: magnesium, copper… Finally, coffee also contains diterpene alcohols, which are released on contact with hot water. Can this composition help us lose weight?
The effects of green coffee on weight loss
Green coffee is one of the most effective in weight loss. In any case, this is what the studies carried out on this subject have concluded. Because of this, is used in a large number of natural food supplements for weight loss.
Beneficial effects on fat mass
Green coffee, due to its chlorogenic acid content, works directly on the absorption and utilization of body fat. It speeds up the basal metabolic rate, causing more calories to be expended during exercise and at rest. It thus forces our body to burn a maximum of accumulated fat. In addition, green coffee can also delay and limit the absorption of lipids in the gut, in addition to activating the process of fat metabolism in the liver (4).
Here, chlorogenic acid and its consumption through green coffee can significantly slow down weight gain and fat accumulation. On the contrary, it can even promote weight loss when combined with a healthy diet and regular exercise (5). Green coffee has a real anti-obesity effect, as it blocks the build-up of triglycerides (fats) in the liver. Likewise, this action helps to regulate adipokine levels and the distribution of fat mass. Thus, green coffee also helps regulate cholesterol and fatty acid synthesis in the body!
A beneficial action against blood sugar
The chlorogenic acid present in green coffee has the ability to reduce the absorption of sugars in the intestine. Therefore, it prevents the blood sugar spike after a meal or snack. The available data show that chlorogenic acid as well as caffeic acid, which is its metabolite, are able to block amylase concentrations in the intestine (6). This has the effect of reducing the absorption of glucose (especially that found in starches), and therefore, reducing calorie intake.
The properties of green coffee are believed to affect blood sugar in two ways. It therefore decreases the absorption of carbohydrates in the intestine, by acting on the intestinal mucosa. This effect is particularly interesting for people with type 2 diabetes (7). But it also appears to be able to reduce the formation of glucose from glycogen in our liver. Here, chlorogenic acid would be directly involved and its effects could be significant on obesity. Scientific research continues in this area!
Interesting antioxidant properties for weight loss
As we quickly mentioned, green coffee contains a significant amount of antioxidants. These natural molecules make it possible to fight against the damage of free radicals at the cellular level. But they also help reduce the proliferation of fat cells in the body, and induce fat loss through the phenomenon of thermogenesis (8).
You should also know that green coffee promotes a feeling of more lasting satiety. It allows better appetite control thanks to a natural appetite suppressant effect. Caffeine is responsible for this effect, as it acts on the action of leptin, which is the hormone of satiety. In addition, caffeine induces greater oxidation of fats, as shown in a study carried out in this chapter (9). The effects of caffeine on weight loss have long been recognized. And the most recent studies on this subject come to demonstrate it.
Stimulate the metabolism and fight against fatigue
Caffeine is a known stimulant of the central nervous system. It facilitates arousal and ideation, in addition to reducing the feeling of fatigue experienced by people who use it. Fighting fatigue promotes weight loss in the sense that we are more active (or active) in our daily activities. Likewise, this stimulating action reaches organs such as the liver, but also the heart (10). Various functions are naturally stimulated by the effect of caffeine, including the basal metabolism. Thus, even at rest, consumption of coffee increases energy expenditure and therefore weight loss. Of course, coffee (whether green or not) should not be abused for this purpose, and be sure to stick to the recommended doses.
Improve your sports performance
The caffeine found in different varieties of coffee stimulates all body activity. It is also beneficial for athletic performance, since it increases lipolysis and helps preserve glycogen reserves during physical exertion. It is also known to have a significant effect on muscle contraction, adrenaline secretion and on the central nervous system. It reduces fatigue, and helps increase endurance! Studies have shown that caffeine is effective both during endurance events and during short intense efforts.
The effects of coffee on athletic performance are felt within an hour of ingestion. By promoting athletic performance, coffee allows us to have longer and more intense physical efforts. And we know that regular and sufficient exercise (in addition to a healthy and balanced diet) is essential for healthy and lasting weight loss!
How to use green coffee for weight loss?
You will understand: to lose weight, it is interesting to bet on the unique properties of green coffee. Here’s how to best use it to support your efforts and encourage healthy, sustainable weight loss with green coffee. In any case, to lose weight with green coffee, you will need to rebalance your food if it is not ideally balanced, and practice regular physical activity. The effects of green coffee taken alone are not enough to cause healthy and lasting weight loss.
Contraindications and adverse effects
Green coffee contains a significant amount of coffee, known for its stimulating properties. People who suffer from insomnia, cardiovascular problems or high blood pressure should therefore avoid consuming or abusing it. If these contraindications apply to you, you can also talk to your doctor. Green coffee is contraindicated for pregnant and breastfeeding women, as well as for children.
With the consumption of green coffee, some unwanted effects may be observed, such as irritability or diarrhea. It is important to respect the prescribed doses, whether the green coffee is consumed as a drink or as a food supplement.
In what form to use green coffee for weight loss?
Green coffee is an unroasted coffee bean. It cannot therefore be consumed like a classic coffee. It is possible to buy green coffee beans and consume them as a drink. To do this, they must be left to macerate in cold water overnight. We then drink one to two cups maximum per day. Ideally, green coffee is drunk in the morning and shouldn’t be combined with other sources of caffeine! Note that you can also find sticks or sachets of green coffee. Here, do not consume more than two or three per day.
Green coffee is also taken as a food supplement, in capsules or tablets. It can then be particularly concentrated in chlorogenic acid, depending on the product. This is one of the criteria to check when making your purchase. Each product can have a different dosage, which depends precisely on this concentration of active ingredients. Take care to respect it. If side effects appear, take your product to the doctor in attendance.
Can we combine green coffee with green tea to lose weight?
In theory, we can combine green coffee with green tea to promote weight loss. But you have to take into account the theine present in tea, which is another form of caffeine. Whatever drink you consume, you must respect the recommendations in force concerning the consumption of caffeine and theine, so as not to exceed the safe doses.
Green coffee for weight loss: what to remember
Green coffee is more of a dietary supplement than a drink, rich in active ingredients and natural antioxidants. It can support your efforts and help you lose weight in a sustainable and healthy way. To do this, you have to choose a high-quality supplement or seeds, watch your diet and practice regular physical activity!