What is the coffee diet?

Is it safe?

and effective?

What healthy alternatives to sugar to lose weight?

Is oat milk effective for weight loss?

The answers are in this report.

Coffee Diet

Coffee Diet A diet that involves drinking several cups of coffee per day while restricting calorie intake, according to a report in healthline.

The coffee diet is best known for the book "The Coffee Lover's Diet" by Dr. Bob Arno.

In it, the author says that drinking coffee several times a day can boost your metabolism, burn more fat, inhibit calorie absorption, and reduce appetite.

Ikaria Island

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 elderly people, whose health and longevity are believed to be the result of their high consumption of coffee rich in antioxidants.

How does the coffee diet work?

The coffee diet plan includes drinking at least 3 cups (720 ml) of light roast coffee per day.

Light roasts tend to be richer in antioxidants than dark roasts.

In the diet, you can have as much coffee as you want — whether 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's rich in fibre, 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 heavily processed foods, such as frozen meals and refined snack foods, in favor of whole foods.

In the book, Dr. Arno's sample meal plans contain about 1,500 calories per day, which is likely far fewer calories than the average person consumes.

Suitable meals for this diet include tofu and stir-fried vegetables with brown rice, or grilled chicken salad with vinaigrette.

Some people have reported successful weight loss with this diet, likely due to calorie restriction.

Additionally, some evidence suggests that coffee may help with weight loss.

Potential benefits of coffee for weight loss

When it comes to increasing weight loss, coffee appears to have two potential benefits:

  • reduce appetite

  • Increase metabolism

coffee and reduce appetite

Some research indicates that this is true to some extent.

Drinking coffee shortly before a meal may reduce how much you eat at that meal.

However, having coffee 3 to 4 1/2 hours before eating appears to have no effect on how much you eat at your next meal.

Caffeinated coffee may help reduce calorie intake for some people, but more research is needed to verify this.

Coffee may increase metabolism

Caffeinated coffee, in particular, may increase the number of calories and the amount of fat you burn, making it easier to lose weight.

In a research review, researchers found that higher caffeine intake was associated with lower weight, body mass index (BMI), and fat mass.

When the participants' caffeine intake was doubled, their weight, BMI, and fat mass decreased by 17-28%.

Coffee may also increase the amount of fat you burn from exercise.

One study looked at the effects of coffee in 7 healthy subjects who worked out for 30 minutes, then drank about 1 cup (250 ml) of water or caffeinated coffee.

Those who drank coffee burned more fat than those who drank water.

The negatives and risks of the coffee diet

Excessive caffeine intake

Although decaffeinated coffee is an option in a coffee diet, most people prefer caffeinated coffee.

Additionally, 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.

Losing too much potassium can lead to a condition called hypokalemia, which can affect muscle control and heart health.

However, hypokalemia caused by coffee 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 caffeinated coffee can be harmful, up to 400 milligrams of caffeine per day — or about 4 cups (960 ml) of coffee — is generally considered safe.

The weight you lose on the coffee diet can be gained back

Diet plans that involve drastic calorie reduction — such as the 1,500 calories per day coffee diet — often lead to weight regain due to a number of changes your body goes through when you restrict calories.

Your body adapts to the number of calories you normally consume.

Thus, when you drastically reduce your calorie intake, your body adapts 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 may 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 regain.

In sum, the coffee diet may actually help with weight loss, 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 a doctor or nutritionist, while not drinking a lot of coffee.

What healthy alternatives to sugar to lose weight?

Although there are many alternatives to sugar to sweeten food, such as honey, it also contains many calories, which interferes with weight loss, and experts from the German magazine “Freuden” offer some useful alternatives in trying to lose weight.

Stevia

Stevia is a natural alternative to sugar, and although 100 grams of stevia contains the same number of calories, it is superior to regular sugar in sweetening, so one does not need much of it in sweetening, and thus a lot of calories are saved It also does not cause tooth decay like regular sugar.

 Sugar alcohol

Alcoholic sugar is also one of the ideal alternatives to sweetening with its low calorie content, and the 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 containing a substance that may aid in weight loss.

This is according to a report in Deutsche Welle.

Oat milk can be divided into two categories: The first is Ultra Heat Treatment (UHT), which is the type that is treated by high heat with the aim of extending its validity between 6 months and a year.

The second is milk that is not exposed to heat, and is kept in cool places, and its shelf life is usually for a few days.

Dietitian Rachel Hartley says 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 a primary 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 avenanthramides.

Beta-glucan is a dietary fiber that has been shown to improve many indicators of cardiovascular, digestive and metabolic health.

Avenanthramide, 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 may help with weight loss and muscle recovery.