Black coffee can really lose weight! You don't have to do anything, just drink three cups of coffee a day!

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Recently, I often hear about "coffee is good for health", but many people, especially those who don't drink coffee on weekdays, should still be skeptical.

Because the public thinks that "for the sake of health, start drinking coffee" is far less scientific than "eat more vegetables because it is good for your health."

However, many studies targeting the majority of people have pointed out that coffee is one of the few foods that have a preventive effect on many diseases, including cancer prevention.

Today, I want to share the knowledge about the health effects of coffee with more people. Because the possession of information is very important for health management.

In terms of diet, we can usually put forward this kind of general direction, such as eating more vegetables, controlling salt intake is more appropriate, and so on, but when it comes to a particular food related to cancer prevention, there is no conclusion of great impact.

The streets are full of "something works for cancer!" However, this kind of information is mostly based on animal experiments, and very few effective foods are aimed at humans and have been verified by consumption in daily life for a long time.

I hope to convey neutral knowledge about the excellent efficacy of coffee to the extent currently known. In order to convey the relevant knowledge as succinctly as possible, I will simply omit some information, but I will also introduce the negative conclusions of the research results.

As for the relationship between coffee and weight loss and health, I hope to convey a message that is beneficial to all readers.

Note: the main object of this content is healthy adults. Pregnant women, children and those whose caffeine intake is restricted by doctors are not recommended to drink more coffee because of the possibility of health hazards.

Coffee contains ingredients that break down fat and promote fat burning. About three cups a day can be expected to have the effect of burning fat.

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Recently, many health food certified coffee beverages have entered the market and declared that "coffee has the effect of burning fat". I believe we are no stranger to it.

The effect of burning fat in coffee is known to be dominated by caffeine and bleaching acid contained in coffee.

When it comes to caffeine, it is often considered a bad thing, but in fact it has a variety of effects and is closely related to fat burning.

To burn body fat, body fat must be broken down into fatty acids and glycerol, which is broken down by a substance called lipase, a fat-decomposing enzyme produced by the pancreas. Caffeine can activate this lipase.

In addition, caffeine also activates brown fat cells that burn fat and turn it into heat.

In addition to caffeine, coffee also contains niacin, a vitamin that promotes the decomposition of neutral fat and reduces neutral fat.

In other words, coffee can promote fat decomposition and make decomposed fat easy to burn.

Caffeine has the effect of increasing metabolic rate.

Several studies have shown that the caffeine intake of one cup of coffee increases the metabolic rate by 3% to 5% about three hours after drinking, while the intake of three cups increases the metabolic rate by about 10%.

People with a basal metabolism of about 1600 calories (about that for men in their 30s), for example, drink a cup of coffee every three hours and increase their metabolic calories by about 30 calories.

Maybe some people will think contemptuously, "what!" Only 30 calories a day? "

But in total, there are 900 calories a month, reaching 1950 calories a year. In addition, the calorie consumption required to lose 1 kg of body weight is about 7000 calories.

Incidentally, even if you add 1 kilogram of muscle, you can increase calorie consumption by about 30 calories a day.

It means you don't have to do anything, just drink three cups of coffee a day and you can lose 1.5 kilograms a year.

Some people may say, "it's only 1.5 kilograms!" "but if you don't drink coffee, don't you even lose 1.5 kilos?

This is simply the effect of caffeine, which can be expected to have the same effect if you drink other caffeinated drinks such as green or black tea (recent studies have also reported that green tea can lose weight).

However, in addition to caffeine, there are other ingredients in coffee, such as the fat-burning effect of bleaching acid, so the effect on weight loss actually seems to be more desirable.

The roasting and brewing methods of coffee are different, and the slimming effect is also different.

There are many different kinds of coffee beans, and the roasting, grinding and brewing methods are also different.

Next, I would like to briefly explain its characteristics and the coffee that helps to lose weight.

◇ baking method

Coffee beans are divided into eight stages from light roasting, medium roasting to deep roasting.

Shallow baking: rich in bleaching acid.

Deep baking: the addition of rich nicotinic acid by the process of baking. Nicotinic acid can reduce neutral fat and cholesterol.

Caffeine does not change much in the roasting process. If you lock in the slimming effect of coffee, you can choose shallow roasting (Light Roast) and cinnamon roasting (Cinnamon Roast).

Varieties and Grinding methods of ◇ Coffee beans

In the world, the main coffee beans in circulation are "Arabica" and "Robusta".

Robusta contains more bleaching acid, but its flavor is worse than Arabica, so it is mostly used as coffee powder, instant coffee, canned coffee and other incremental materials.

Arabica has a good flavor, and coffee beans are almost always sold in shops such as cafes. In terms of grinding methods, I recommend medium grinding which can extract ingredients more evenly.

◇ brewing mode

Coffee contains diterpenes (diterpene), which promote the rise of cholesterol and neutral fat in the blood. Although it is an unhealthy ingredient, it can be almost completely removed by brewing it with filter paper.

Grind the shallow roasted beans in a medium-grinding way, and then brew the coffee with filter paper. I suggest using it on the thin body.

So, instant coffee and canned coffee, do they also have an effect on weight loss?

In terms of caffeine content, drip coffee contains more than instant coffee (see figure below). However, experiments with instant coffee have also shown the effects of exercise, so instant coffee should also be expected to give full play to the effects of caffeine. The content of bleaching acid in instant coffee is unknown, but in the study of health care effect introduced after the second chapter, although dripping coffee and instant coffee are not analyzed respectively, it has the effect of coffee, so I think instant coffee should also be expected to have the effect of bleaching acid.

In addition, the caffeine content and bleaching acid content of canned coffee are unknown, but the Japanese study also added canned coffee to coffee intake, so I think canned coffee should also have the effect of coffee.

But of course, you can't choose sugary coffee, because sugary coffee has no positive effect on weight loss and health.

The caffeine content of coffee

The caffeine in coffee has a slimming effect, but how does it compare to other drinks? I tried to tabulate caffeinated drinks and their caffeine content. Among them, Yulu tea and matcha contain a lot of caffeine, but in terms of the convenience of the beverage, coffee has more caffeine.

In addition, functional drinks and headache painkillers also contain caffeine.

Although coffee intake not only helps to lose weight, but also has the effect of preventing various diseases, it must not be consumed too much. This principle is not limited to caffeine, because no matter what kind of food ingredients, excessive intake is all harmful.

Although there is no daily intake of caffeine in China, New Zealand, Canada and other places have determined that the average daily intake per person is less than 400 milligrams.

In addition, if health reports are taken into account, caffeine can be converted into coffee and less than four cups a day can be said to be safe.

An hour after drinking coffee is the prime time for fat burning.

As mentioned earlier, the caffeine in coffee can break down fat, help fat burn, and increase metabolic rate, but if combined with exercise, it can further increase fat burning.

After drinking coffee, after about 30 minutes to an hour, body fat is broken down and released in the form of free fatty acids in the blood.

At this time, if free fatty acids can be consumed as calories, body fat can be burned.

It has been reported that people who consume caffeine from two to three cups of coffee and then exercise consume 30 to 50 percent more fat than those who exercise without caffeine. There are also reports that the calorie consumption effect of caffeine after exercise lasts about five hours.

In terms of drinking coffee to achieve the effect of burning fat, compared with people who continue to exercise, intermittent exercise with rest time during exercise has a better effect.

In one experiment, the subjects were divided into two groups: those who rode bicycles for 30 minutes after drinking coffee, and those who rode for 10 minutes and took a 10-minute break for a total of three cycles. As a result, the group that rides while resting has a higher efficiency of fat burning.

For the purpose of weight loss, if you want to perform coffee plus exercise, drink two or three cups of coffee an hour before the start of the exercise, and then do a slightly more burdensome exercise in an intermittent manner (running or cycling, etc.).

If it is difficult to integrate sports such as running into your daily life, it can be changed to walking or doing housework for about 30 minutes. Thirty-minute walking consumes about 100 calories, coupled with the effect of coffee to increase metabolic rate, so as long as you get into the habit of walking for 30 minutes after drinking coffee, you can expect to lose weight at the rate of one kilogram in two months.

Standing alone can increase calorie consumption after drinking coffee. All in all, remember to move your body, even if it's just a little movement.