What is the coffee diet? Is it safe? and effective? What are the healthy alternatives to sugar to lose weight? Is oat milk effective for weight loss? The answers are in this report.
Coffee diet A diet that includes drinking a few cups of coffee a day by limiting calorie intake, according to a report on Healthline.
The Coffee Diet is best known for the book The Coffee Lovers Diet by Dr. Bob Arno. In it, the author says that drinking coffee several times a day can boost your metabolism, burn more fat, impede calorie absorption and reduce appetite.
Dr. Arnault was inspired to write the book after studying people living on the small Greek island of Ikaria, which has a large number of healthy seniors whose health and longevity are believed to be the result of high consumption of rich coffee with antioxidants. .
How does the coffee diet work?
The coffee diet plan includes drinking at least 3 cups (720 ml) of lightly roasted coffee a day. Light baking tends to be richer in antioxidants than dark baking.
In the diet, you can drink as much coffee as you want – decaffeinated or decaffeinated – as long as you reach at least 3 cups (720 ml). However, you should avoid using sugar or cream.
He also recommends replacing one meal a day with a home-made green smoothie that is high in fiber, a smoothie made from green leafy vegetables.
Your main meals and snacks should be low in calories, fat and high in fiber from whole grains, fruits and vegetables. The author also encourages readers to avoid highly processed foods, such as frozen foods and refined foods, in favor of whole foods.
In the book, Dr.’s meal plans. Arno’s contain about 1500 calories a day, which is likely to be far fewer calories than the average person consumes.
Suitable foods for this diet include tofu and fried vegetables with brown rice, or grilled chicken salad with vinegrette.
Some people have reported successful weight loss with this diet, presumably due to calorie restriction. Moreover, some evidence suggests that coffee can help with weight loss.
Potential Benefits of Coffee for Weight Loss
When it comes to increasing weight loss, coffee seems to have two potential benefits:
- reduce appetite
- Increased metabolism
coffee and reduces appetite
Some studies show that this is true to some extent. Drinking coffee just before a meal can reduce the amount you eat at that meal.
However, drinking coffee 3 to 4 1/2 hours before a meal seems to have no effect on the amount you eat at your next meal.
Caffeinated coffee can help reduce calorie intake for some people, but more research is needed to verify this.
Coffee can increase metabolism
Coffee with caffeine, in particular, can increase the number of calories and the amount of fat you burn, making weight loss easier.
In a research review, the researchers found that higher caffeine intake was associated with lower weight, body mass index (BMI) and fat mass.
When caffeine intake by participants doubled, weight, BMI and fat mass decreased by 17-28%.
Coffee can also increase the amount of fat you burn from exercise.
One study examined the effects of coffee on 7 healthy subjects who exercised for 30 minutes and then drank about 1 cup (250 ml) of water or coffee with caffeine. Those who drank coffee burned more fat than those who drank water.
The cons and dangers of the coffee diet
Excess caffeine intake
Although decaffeinated coffee is an option in the coffee diet, most people prefer caffeinated coffee. Moreover, many of the metabolic benefits of coffee are attributed to caffeine.
However, excessive caffeine intake can lead to many health problems, such as high blood pressure.
Caffeine is also a diuretic and frequent urination can lead to the loss of many important electrolytes with fluids, including potassium. Excess potassium loss can lead to a condition called hypokalemia, which can affect muscle control and heart health. However, coffee-induced hypokalemia is rare.
Excessive caffeine intake has also been linked to heart attacks, headaches, insomnia, increased risk of bone fractures, osteoporosis and even depression.
Although drinking large amounts of coffee with caffeine can be harmful, up to 400 milligrams of caffeine a day – or about 4 cups (960 ml) of coffee – is generally considered safe.
The weight you lose in the coffee diet can be regained
Dietary plans that include drastic reduction of calories – such as the 1500 calorie daily coffee diet – often lead to weight gain due to a series of changes your body goes through when you limit calories.
Your body adjusts to the number of calories you normally consume. Thus, when you drastically reduce calorie intake, your body adjusts by slowing down your metabolism and reducing the number of calories you burn. In addition, the hormonal changes that occur as a result of calorie restriction can increase your appetite.
For these reasons, it is very difficult to lose weight on diets that require significant calorie reduction, such as the coffee diet. The end result is often weight gain.
In summary, the coffee diet can help you lose weight, but it is not a healthy and safe option in the long run. Therefore, in the long run, do not follow it and follow a diet that reduces calories on average, according to your daily needs and after consulting your doctor or dietitian, by not drinking too much coffee.
What are the healthy alternatives to sugar to lose weight?
Although sugar has many alternatives to sweeten food, such as honey, it also contains many calories, which prevent weight loss, and the experts of the German magazine “Freuden” offer some useful alternatives in the effort to lose weight.
Stevia is a natural alternative to sugar, and although 100 grams of stevia contains the same number of calories, it is higher than regular sugar in sweeteners, so one does not need much to sweeten, and thus saves a lot of calories. also does not cause tooth decay like regular sugar.
Alcoholic sugar is also one of the ideal alternatives for sweetening with its low calorie content, and sugar alcohol forms Maltitol, Xylitol or Erythritol.
Is oat milk effective for weight loss?
Regular consumption of oats contributes to lowering cholesterol levels, improving blood sugar metabolism and contains a substance that can help with weight loss. So says a report by Deutsche Welle.
Oat milk can be divided into two categories: The first is the Ultra Heat Treatment (UHT), which is the type that is treated with high heat in order to extend its validity from 6 months to a year. The second is milk that is not exposed to heat and is stored in cool places and its shelf life is usually several days.
Dietitian Rachel Hartley says that oat milk has more fiber than other milk alternatives, but it should be noted that the total fiber content in oat milk is still low, so it should not be considered as the main source of nutrients.
Oats contain a group of important nutrients. It is rich in complex carbohydrates, proteins and dietary fiber, as well as many vitamins, minerals and bioactive compounds, such as beta-glucan and avenantramide.
Beta-glucan is a dietary fiber that has been shown to improve many indicators of cardiovascular, digestive and metabolic health.
Avenantramide, a type of oat phytonutrient, may also have a long list of potential benefits. According to the American Journal of Agricultural and Food Chemistry, it can help with weight loss and muscle recovery.
spring : German + Al Jazeera + Agencies + Deutsche Welle