Studies have shown that drinking black coffee, and particularly
caffeine, can increase energy expenditure (calorie burning in the body)
at certain levels, and it was suggested to include caffeine in obesity
treatments.
While short-term studies showed that fat oxidation and breakdown increased by 13% among thin people, no similar increase occurred among people overweight people… drinking coffee and caffeine affects thin people more… (there’s no justice in the world!) Obese people apparently don’t react to the coffee effect like thinner people.
However, one study with a comparison between slim and overweight women concluded that the overweight women raised their fat oxidation (burning) level one day after consuming caffeine. This shows that coffee can assist weight loss, but we need to understand its mechanism in order to use it for these purposes.
How does black coffee affect fats?
Drinking black coffee, leads to increased energy expenditure and to changes in lipid concentration which results from the effect of caffeine on the sympathetic nervous system. Studies have documented increased concentration of free fatty acids in the blood after consumption of caffeine. The reason for that was increased activity of the enzyme that breaks down fat tissue (HSL). Researchers showed that when combined with adrenaline, caffeine has a higher synergistic effect (positive integrated effect) on the dissolution of fat tissues. The combination of caffeine and adrenaline increases the fat dissolution rate. Hence caffeine impacts not only on energy expenditure during rest, but also directly on the dissolution of fat tissues.
Study
A study published in the American Journal of Clinical Nutrition in 2004 examined the effect of caffeine on fat dissolution and oxidation (burning).
• Purpose: The purpose of this study was to determine whether the effect of caffeine on fat metabolism is associated with increased fat oxidation (fat burning) or just a redundant cycle between triglyceride (TG) and free fatty acids in the blood, and how it is all conducted.
• Research plan: Metabolic processes were tested in the body of participants 90 minutes and 240 minutes after they were drinking caffeine. It is important to note that this study was conducted during rest and not during physical effort.
• Results: Caffeine drinking resulted in a 2-fold increase in the breakdown of fats, from the adipose tissue into the bloodstream. It also increased energy expenditure by 13% and doubled the breakdown rate of fat, of which 24% were oxidized (burned) and 76% underwent turnover.
• Discussion: The results of this study support results of previous studies which showed that caffeine causes 13% increase in energy expenditure. However, the amount of free lipids released into the bloodstream was much higher (76%) than those oxidized (24%). This means that although fatty acids went out of adipose tissue, only a few of them burned in the end.
• Conclusions: During rest, the increase in fat metabolism alone, caused by the presence of caffeine, is not enough to prompt oxidation (burning) of fat. The very release of fats into the bloodstream due to the caffeine effect will not make them burn (oxidize) at a significantly faster rate.
So what can we do? Combine coffee with training!
As I mentioned, caffeine with adrenaline stimulate the breakdown of fatty acids from fat stores into the bloodstream, and that’s why we see increased fatty acids in the blood after drinking black coffee. While this is an important first step in fat burning and weight loss, it is not enough in itself. The next step should be triggering the burning of fat by the body. During rest, it doesn’t happen at such a substantial rate, as we established. But this is where exercising starts to play out. Utilization by muscles of free fatty acids in the blood stream can speed up the process.
What is the recommended sports activity?
The sport activity that can utilize fatty acids as an energy source is aerobics: running, biking, Triathlon, swimming, rowing, walking, etc. As long as you work at “below the anaerobic threshold” (namely as long as lactate is not accumulating), the body can utilize fatty acids in the blood. This does not mean that you have to keep a pulse of 120 or do only light workouts. Such training can be a good way to utilize fatty acids and encourage fat burning while drinking black coffee. Both aerobic interval training and pace-change training will do the job, as will, of course, bulk training.
The impact of physical fitness on fat burning capacity
The higher your aerobic fitness, the more your muscles will be able to effectively utilize fatty acids in the bloodstream during exercise. Also, as your physical fitness improves, physiological changes occur at the muscle level, which enable better utilization of fatty acids during exercise. This means better utilization of free fatty acids in the bloodstream, which in turn, encourages fat burning.
Study: With caffeine you get a better workout
A study published in 2000 in the scientific Journal of Applied Physiology examined the effect of caffeine on the quality of riding training. Results showed no significant difference in riding quality: Caffeine use resulted in faster riding time compared to the placebo group that did not receive caffeine. Conclusions – consumption of caffeine within the context of strenuous riding can facilitate significantly faster riding, but the mode of caffeine consumption is insignificant here. Therefore, I can recommend drinking caffeine-rich black coffee before starting your activity.
Explanation – The study showed that a caffeine-combined exercise significantly improved performance compared to people who didn’t receive caffeine (placebo). There was no significant difference in results when the entire amount was taken in the middle of the session or split between the beginning and the middle. It is, therefore, safe to assume that drinking coffee before exercising improves both performance and ability.
With black coffee you get a better workout – calorie burning goes up!
As I mentioned, drinking black coffee before you exercise stimulates and facilitates a stronger and longer workout than without drinking coffee. This wakeful state and the feeling of having more strength to exercise, may prompt higher fat and calorie burning during the workout itself, and can lead to higher fat and calorie burning later in the day (up to 24 hours after exercising). The large amount of calories burnt during a workout and in the hours that follow, increases the daily caloric deficit and can facilitate better weight loss when dieting.
Conclusion
Drinking black coffee encourages breakdown of fat stores in the body, but it’s still not enough for a successful diet (no significant large fat burning during rest). Drinking black coffee before any physical activity can achieve higher calories burning during and after the workout itself, better utilization of fatty acids for aerobic energy, and ultimately contribute to the successful weight loss and toning.
While short-term studies showed that fat oxidation and breakdown increased by 13% among thin people, no similar increase occurred among people overweight people… drinking coffee and caffeine affects thin people more… (there’s no justice in the world!) Obese people apparently don’t react to the coffee effect like thinner people.
However, one study with a comparison between slim and overweight women concluded that the overweight women raised their fat oxidation (burning) level one day after consuming caffeine. This shows that coffee can assist weight loss, but we need to understand its mechanism in order to use it for these purposes.
How does black coffee affect fats?
Drinking black coffee, leads to increased energy expenditure and to changes in lipid concentration which results from the effect of caffeine on the sympathetic nervous system. Studies have documented increased concentration of free fatty acids in the blood after consumption of caffeine. The reason for that was increased activity of the enzyme that breaks down fat tissue (HSL). Researchers showed that when combined with adrenaline, caffeine has a higher synergistic effect (positive integrated effect) on the dissolution of fat tissues. The combination of caffeine and adrenaline increases the fat dissolution rate. Hence caffeine impacts not only on energy expenditure during rest, but also directly on the dissolution of fat tissues.
StudyA study published in the American Journal of Clinical Nutrition in 2004 examined the effect of caffeine on fat dissolution and oxidation (burning).
• Purpose: The purpose of this study was to determine whether the effect of caffeine on fat metabolism is associated with increased fat oxidation (fat burning) or just a redundant cycle between triglyceride (TG) and free fatty acids in the blood, and how it is all conducted.
• Research plan: Metabolic processes were tested in the body of participants 90 minutes and 240 minutes after they were drinking caffeine. It is important to note that this study was conducted during rest and not during physical effort.
• Results: Caffeine drinking resulted in a 2-fold increase in the breakdown of fats, from the adipose tissue into the bloodstream. It also increased energy expenditure by 13% and doubled the breakdown rate of fat, of which 24% were oxidized (burned) and 76% underwent turnover.
• Discussion: The results of this study support results of previous studies which showed that caffeine causes 13% increase in energy expenditure. However, the amount of free lipids released into the bloodstream was much higher (76%) than those oxidized (24%). This means that although fatty acids went out of adipose tissue, only a few of them burned in the end.
• Conclusions: During rest, the increase in fat metabolism alone, caused by the presence of caffeine, is not enough to prompt oxidation (burning) of fat. The very release of fats into the bloodstream due to the caffeine effect will not make them burn (oxidize) at a significantly faster rate.
So what can we do? Combine coffee with training!
As I mentioned, caffeine with adrenaline stimulate the breakdown of fatty acids from fat stores into the bloodstream, and that’s why we see increased fatty acids in the blood after drinking black coffee. While this is an important first step in fat burning and weight loss, it is not enough in itself. The next step should be triggering the burning of fat by the body. During rest, it doesn’t happen at such a substantial rate, as we established. But this is where exercising starts to play out. Utilization by muscles of free fatty acids in the blood stream can speed up the process.
What is the recommended sports activity?
The sport activity that can utilize fatty acids as an energy source is aerobics: running, biking, Triathlon, swimming, rowing, walking, etc. As long as you work at “below the anaerobic threshold” (namely as long as lactate is not accumulating), the body can utilize fatty acids in the blood. This does not mean that you have to keep a pulse of 120 or do only light workouts. Such training can be a good way to utilize fatty acids and encourage fat burning while drinking black coffee. Both aerobic interval training and pace-change training will do the job, as will, of course, bulk training.
The impact of physical fitness on fat burning capacity
The higher your aerobic fitness, the more your muscles will be able to effectively utilize fatty acids in the bloodstream during exercise. Also, as your physical fitness improves, physiological changes occur at the muscle level, which enable better utilization of fatty acids during exercise. This means better utilization of free fatty acids in the bloodstream, which in turn, encourages fat burning.
Study: With caffeine you get a better workout
A study published in 2000 in the scientific Journal of Applied Physiology examined the effect of caffeine on the quality of riding training. Results showed no significant difference in riding quality: Caffeine use resulted in faster riding time compared to the placebo group that did not receive caffeine. Conclusions – consumption of caffeine within the context of strenuous riding can facilitate significantly faster riding, but the mode of caffeine consumption is insignificant here. Therefore, I can recommend drinking caffeine-rich black coffee before starting your activity.
Explanation – The study showed that a caffeine-combined exercise significantly improved performance compared to people who didn’t receive caffeine (placebo). There was no significant difference in results when the entire amount was taken in the middle of the session or split between the beginning and the middle. It is, therefore, safe to assume that drinking coffee before exercising improves both performance and ability.
With black coffee you get a better workout – calorie burning goes up!
As I mentioned, drinking black coffee before you exercise stimulates and facilitates a stronger and longer workout than without drinking coffee. This wakeful state and the feeling of having more strength to exercise, may prompt higher fat and calorie burning during the workout itself, and can lead to higher fat and calorie burning later in the day (up to 24 hours after exercising). The large amount of calories burnt during a workout and in the hours that follow, increases the daily caloric deficit and can facilitate better weight loss when dieting.
Conclusion
Drinking black coffee encourages breakdown of fat stores in the body, but it’s still not enough for a successful diet (no significant large fat burning during rest). Drinking black coffee before any physical activity can achieve higher calories burning during and after the workout itself, better utilization of fatty acids for aerobic energy, and ultimately contribute to the successful weight loss and toning.
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