Black coffee has side effects on weight loss. How to use black coffee correctly and effectively to lose weight?

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I believe that many people always have a cup of coffee before going to work in the morning before starting the day's work schedule (because I am also a keen user), with a strong cup of coffee in hand, which is like turning on the mental alarm. force (remind) yourself to go from hibernation mode to boot.

Coffee can be refreshing (I did not check the literature, just a simple user witness), there are also a large number of people believe that drinking black coffee can lose weight! But the results may disappoint you. According to the literature, although black coffee does increase the short-term basal metabolic rate, about 100mg caffeine can increase the metabolic rate by 4% for an hour and a half, while 200mg caffeine can increase the metabolic rate by about 5% for 3 hours.

It sounds like a lot, but in fact, even if a static worker of about 60 kilograms drinks coffee containing 200mg caffeine, he can only consume about 20 more calories a day, which means that if he spends an extra 30 yuan a day on a cup of black coffee to lose weight, it may first be reduced to your pocket! The biggest side effect of black coffee to lose weight is to burn money!

So what's the advantage of drinking black coffee? Despite the plausible articles on the Internet, according to the American Sports Nutrition Guide (Position of the American Dietetic Association Dietitians of Canada, and the ACSM: Nutrition and Athletic Performance), "coffee" is actually a stealing step for good sports performance!

The article points out that "caffeine" can increase the excitability of the central nervous system, thereby regulating the metabolism of fat and liver sugar in the body, while moderate consumption of coffee (literature data point out that about 6mg/ kg / day, 70 kg of people about 420mg/ days; Taiwan stipulates that daily caffeine intake is below 300mg), will not produce the side effect of dehydration!

However, it should also be noted that coffee itself still has a diuretic effect, therefore, exercise still needs to pay great attention to the replenishment of water. Therefore, the water intake during exercise, about every 15 minutes 150--200c.c. (every hour can replenish 600--900ml water, about one and a half bottles of mineral water), do not think that drinking a cup of coffee, just like Malio ate stars, without proper water and sugar supplements, even drinking a hundred cups of coffee can only be prepared to be discarded.

Next time, in addition to paying attention to your water and sugar intake, you can also have a cup of black coffee before exercise to make you more motivated when jogging or cycling. However, if you want to lose weight simply by drinking coffee, it is more difficult. It is recommended to consider functional coffee that helps the body's metabolism and reduce the absorption of sugars and lipids, or bulletproof coffee recommended in a ketogenic diet. The chance of losing weight is higher.