Caffeine is well known to increase athletic performance and muscular endurance. If you want to lose weight, people do various things such as take caffeine tablets and fat loss supplements and drink energy drinks (i.e., sugar-free red bull) as a potential solution to boost your metabolism and shrink fat cells. While diet will be the most important component of any weight loss program, caffeine can be beneficial for weight management for overweight individuals.
CAFFEINE PILLS FOR WEIGHT LOSS SUMMARY
- Caffeine pills for weight loss has mixed research results, some finding beneficial affects and other finding no benefit.
- Caffeine may have a mild appetite suppression effect that can benefit fat loss, but the evidence is unclear.
- The researchers found that both the lean and formerly obese subjects taking caffeine increased the metabolic rate by about 5.5% in both subjects and increased their calories burned (i.e., 100 calories for the lean and 90 calories for the formerly obese).(Dulloo et al., 1989)
Caffeine is well known to increase athletic performance and muscular endurance. If you want to lose fat, people do various things such as take caffeine tablets and fat loss supplements and drink energy drinks (i.e., sugar-free red bull) as a potential solution to boost your metabolism and shrink fat cells. While diet will be the most important component of any weight loss program, Caffeine pills for weight loss be beneficial for weight management for overweight individuals.
Mental Focus and Athletic Performance
Caffeine is a psychoactive drug and central nervous stimulant often combined with other ingredients (i.e., green tea, synephrine, yohimbine) to enhance metabolic rate. It is difficult to know what elicits the effects on metabolic rate. Is it caffeine intake or the combination of ingredients eliciting the effects on fat loss? I previously wrote on Evidence Based Muscle how decaffeinated green tea does not boost fat metabolism.
Caffeine’s ability to stimulate the central nervous system results in increased wakefulness, alertness, and enhanced energy primarily due to its action on blocking adenosine receptors and subsequent effects on increasing neurotransmitters that keep you alert, such as dopamine, epinephrine, and norepinephrine (i.e., adrenaline). (Fredholm, 1995) Increases in adenosine levels cause sleepiness.
Caffeine pills for weight loss
Caffeine can help you lose weight by increasing your metabolism and increasing the number of calories you burn at rest. (Astrup et al., 1990) One study found that caffeine consumption was associated with a lower body mass index (BMI) and waist circumference in adults. (Westerterp-Plantenga et al., 2005) Overall, caffeine may have the potential to aid weight-loss and fat metabolism.
Supplements and Appetite Suppressing Effects
Caffeine may have a mild appetite suppression effect that can benefit fat loss, but the evidence is unclear. Some studies have shown reductions in appetite, while others have found no effects. (Correa et al., 2018; Schubert et al., 2014) These inconsistencies might be due to differences in study design, dosages used, and individual factors, such as habitual consumption and body weight.
However, it is important to note that individual responses may vary, and the long-term effects on appetite require further investigation. A meta-analysis published in the International Journal of Food Science and Nutrition found that coffee and caffeine pills consumption resulted in a significant reduction in daily energy intake in the short term, leading to weight loss. However, most of the large scales studies show mixed results. (Schubert et al., 2017)
The authors reported that coffee consumption might have more consistent effects on health and appetite control than caffeine alone. This could be due to additional bioactive compounds in coffee, such as anti-oxidants and chlorogenic acids, which have been shown to influence appetite hormones, insulin, and glucose metabolism. This suggests that a couple of cups of coffee a day may enhance your weight loss goals.
Small Decreases In Calories Lead to Long Term Changes in Weight Loss
Studies showing that caffeine pills result in reductions in total food intake are small, usually ranging from 5-8% lower food intake. (Júdice, Magalhães, et al., 2013; Júdice, Matias, et al., 2013) This is a very small reduction in calories; however, small changes in daily food consumption can lead to long-term weight loss. For example, it has been suggested that consuming 100 calories daily can prevent long-term weight gain for most people. (Hill et al., 2003)
Here are a few studies of interest:
·According to a systematic review, a modest reduction in energy intake of 100-300 calories per day can lead to significant weight loss over time. The review found that a reduction in energy intake of 100 calories per day was associated with a weight loss of 0.5 kg over a year, while a reduction of 300 calories per day was associated with a weight loss of 1.5 kg over a year. (Kiddy et al., 1992)
· Another study found that a 100-calorie reduction in daily energy intake was associated with a weight loss of 10 pounds over three years. Additionally, a study found that a 10% reduction in energy intake was associated with a 10% reduction in body weight over six months. (Saris, 2001)
Energy Expenditure and Metabolism
Studies have shown that caffeine can boost metabolism and stimulate fat burning in the body, making it a potential aid for fat loss when combined with a healthy diet and exercise routine. (Diepvens et al., 2007)
A really interesting study published in 1989 demonstrates that caffeine can boost metabolism. They took young, healthy males who were lean and had lost weight (i.e., formerly obese).
Micro Dosing Caffeine for Weight Loss
The researchers wanted to examine how micro-dosing caffeine affects metabolism throughout the day. The researchers fed and had the subjects stay in a special research room for 24 hours to measure metabolic rate on two occasions. One visit was a caffeine condition in which they received 100 mg every 2 hours from 9 am to 7 pm. The subjects received 100 mg dosages at 9am with breakfast, 11 am, 1 pm with lunch, 3 pm, 5pm, and 7 pm with dinner. The other visit was a no-caffeine condition.
The researchers found that both the lean and formerly obese subjects taking caffeine increased the metabolic rate by about 5.5% in both subjects and increased their calories burned (i.e., 100 calories for the lean and 90 calories for the formerly obese).(Dulloo et al., 1989)