Is caffeine beneficial for weight-loss?

Jul 4, 2023 | Emily's Blog

Caffeine. The ‘how’ to every morning routine. It a widely consumed as a stimulant in various beverages (and some foods), such as coffee, tea, energy drinks, pre-workouts, and some in chocolate.

Is caffeine beneficial for weight-loss?

Yes. It does have some benefits, BUT its effects are relatively modest and should be considered as part of an overall healthy lifestyle.

  1. Increases metabolism: Caffeine can slightly boost metabolism and increase the number of calories burned throughout the day. However, this effect is generally small and varies from person to person. It is not a magic solution for weight loss and should not be relied upon as the primary method to lose weight.
  2. Suppresses appetite: Caffeine can act as an appetite suppressant, leading to reduced feelings of hunger, temporarily reducing calorie intake. This effect may be more noticeable in some individuals than others and is complex in situations like emotional eating. The suppression of appetite is short lived. Focussing on a balanced and nutritious diet is essential for sustainable weight loss – high fibre & protein meals will promote satiety, keeping you feel fuller for longer between meals.
  3. Energy and exercise performance: Caffeine’s stimulant properties has been shown to improve physical performance and endurance during exercise. It can increase alertness, enhance focus, and reduce perceived exertion, potentially leading to more intense workouts. The more intensity, the higher the energy output! Regular exercise supports weight loss, and caffeine may provide a temporary “energy boost” that can help with motivation and performance.
  4. Diuretic effect: Caffeine has mild diuretic properties, meaning it can increase urine production and cause fluid loss. However, the diuretic effect is generally weak and is unlikely to contribute significantly to long-term weight loss. Weight loss experienced from increased urine output is temporary water loss, NOT fat loss.

The red flags: excessive caffeine consumption can have negative effects on health, including increased heart rate, elevated blood pressure, insomnia, and digestive issues. It is not recommended for those who suffer with anxiety. Additionally, the body can develop a tolerance to the effects of caffeine over time, reducing its impact on metabolism and appetite suppression.

If you are trying to lose weight, focus on a comprehensive approach that includes a balanced diet, regular exercise, adequate sleep, stress management, and overall healthy lifestyle habits. While caffeine may offer some minor benefits – emphasis on ‘minor’ – it cannot be relied on as a primary strategy for weight loss.

If you’re struggling, get in contact and we’ll discuss a strategy for sustainable life changes that will help you achieve your goals in an enjoyable way.

Stories from Instagram

Sorry this is a lot longer than normal but heres a bit of chocolate/sugar reduction education.

Why we can’t “just take the sugar out” of our favourite foods.

The real question is “do we even need to”?

Foods are meant to be enjoyed. Foods like chocolate are meant to be enjoyed in moderation.

The problem is never the food itself. Chocolate is delicious, as it should be.

Ps. Chocolate labelled as sugar reduced tastes like 💩 It’s not chocolate. 

Need help? DM me.

#nutrition #food #foodie #health #producttechnology #foodindustry #chocolate #sugar #diet

Sorry this is a lot longer than normal but heres a bit of chocolate/sugar reduction education.

Why we can’t “just take the sugar out” of our favourite foods.

The real question is “do we even need to”?

Foods are meant to be enjoyed. Foods like chocolate are meant to be enjoyed in moderation.

The problem is never the food itself. Chocolate is delicious, as it should be.

Ps. Chocolate labelled as sugar reduced tastes like 💩 It’s not chocolate.

Need help? DM me.

#nutrition #food #foodie #health #producttechnology #foodindustry #chocolate #sugar #diet
...

PLEASSSSEEEE stop believing everything you read!

If we keep listening to the next new big thing in dieting, we’re going to run out of things to eat. 

We didn’t get it right with grapefruits.

We didn’t get it right with cabbage soup.

Gluten free faded out. 

If we believe everything we read now, we would currently be dying from…

Carbs 🥖
Meat 🥩
Carbs 🥔
Vegetables 🥦
Processed foods 🍪
Anything cooked 🍝
Carbs 🍐
Solid foods 🍣
Anything Tim Spectre doesn’t like 🧁
Carbs 🥪
Your own gut microbiome because you ate a carb 🦠 

Instead, let’s focus on the tired & tested.

Want to lose weight? Calorie deficit. In whatever way is most sustainable for you.

Eat your fruits & vegetables (please carnivores).

Eat fibre (also, please carnivores).

Eat less saturated fat 🥓 & more polyunsaturated fats 🥑

Eat lean sources of protein 🐓 

❌DELETE anyone with extreme views that preach the removal of entire food groups.

… anyone that works in absolutes “it WILL ruin your health”

… anyone who doesn’t understand inflammation. 

Thanks.

#nutrition #health #dieting #evolution #extremeviews #facts #wellnessindustry #carbs #enjoyfood #foodie #lovelife

PLEASSSSEEEE stop believing everything you read!

If we keep listening to the next new big thing in dieting, we’re going to run out of things to eat.

We didn’t get it right with grapefruits.

We didn’t get it right with cabbage soup.

Gluten free faded out.

If we believe everything we read now, we would currently be dying from…

Carbs 🥖
Meat 🥩
Carbs 🥔
Vegetables 🥦
Processed foods 🍪
Anything cooked 🍝
Carbs 🍐
Solid foods 🍣
Anything Tim Spectre doesn’t like 🧁
Carbs 🥪
Your own gut microbiome because you ate a carb 🦠

Instead, let’s focus on the tired & tested.

Want to lose weight? Calorie deficit. In whatever way is most sustainable for you.

Eat your fruits & vegetables (please carnivores).

Eat fibre (also, please carnivores).

Eat less saturated fat 🥓 & more polyunsaturated fats 🥑

Eat lean sources of protein 🐓

❌DELETE anyone with extreme views that preach the removal of entire food groups.

… anyone that works in absolutes “it WILL ruin your health”

… anyone who doesn’t understand inflammation.

Thanks.

#nutrition #health #dieting #evolution #extremeviews #facts #wellnessindustry #carbs #enjoyfood #foodie #lovelife
...

Let’s talk about chocolate…

For anyone who didn’t know, I used to work in the food industry for product research in confectionery so I know a lot about chocolate.

Hit me with any questions!

Happy Easter 🐣 

#nutrition #health #chocolate #easter #eastereggs #confectionery #fitness #mindful #food #foodie

Let’s talk about chocolate…

For anyone who didn’t know, I used to work in the food industry for product research in confectionery so I know a lot about chocolate.

Hit me with any questions!

Happy Easter 🐣

#nutrition #health #chocolate #easter #eastereggs #confectionery #fitness #mindful #food #foodie
...

Give me strength ☕️ 

The theory is that coffee [caffeine] has been “proven” (it hasn’t) to “encourage fat storage around the mid-section” through the stimulation of adrenaline, in turn stimulating cortisol (stress hormone) release. 

In the body, every action has MULTIPLE reactions. It is the NET of these reactions that matter, i.e., do the positives outweigh the negatives or vice versa?

So yes, caffeine intake does stimulate a small increase in cortisol, but…

Caffeine intake actually promotes weight loss (or at least reduces weight gain) because it ALSO increases metabolic rate, fat oxidation, & energy expenditure, & reduces appetite. 

In addition, moderate caffeine consumption is generally associated with some health benefits e.g., reduced risk of certain diseases, improved physical & cognitive performance. 

https://doi.org/10.1080/10408398.2018.1507996.
https://doi.org/10.1146/annurev-nutr-071816-064941.

#nutrition #health #coffee #caffeine #science #bs #weightloss #fitness #exercise #appetite

Give me strength ☕️

The theory is that coffee [caffeine] has been “proven” (it hasn’t) to “encourage fat storage around the mid-section” through the stimulation of adrenaline, in turn stimulating cortisol (stress hormone) release.

In the body, every action has MULTIPLE reactions. It is the NET of these reactions that matter, i.e., do the positives outweigh the negatives or vice versa?

So yes, caffeine intake does stimulate a small increase in cortisol, but…

Caffeine intake actually promotes weight loss (or at least reduces weight gain) because it ALSO increases metabolic rate, fat oxidation, & energy expenditure, & reduces appetite.

In addition, moderate caffeine consumption is generally associated with some health benefits e.g., reduced risk of certain diseases, improved physical & cognitive performance.

https://doi.org/10.1080/10408398.2018.1507996.
https://doi.org/10.1146/annurev-nutr-071816-064941.

#nutrition #health #coffee #caffeine #science #bs #weightloss #fitness #exercise #appetite
...

One for the ladies. Just a few practical nutrition tips to help with appetite when going into peri- & menopause. 

Easier said than done so please reach out if you need additional support.

And please be aware that nutrition can be supportive when trying to reduce symptoms, but nutrition is not medicine. It can not be used as a replacement for HRT.

#nutrition #health #menopause #perimenopause #nutritionsupport #nutritioncoaching #appetite #food #foodie #protein

One for the ladies. Just a few practical nutrition tips to help with appetite when going into peri- & menopause.

Easier said than done so please reach out if you need additional support.

And please be aware that nutrition can be supportive when trying to reduce symptoms, but nutrition is not medicine. It can not be used as a replacement for HRT.

#nutrition #health #menopause #perimenopause #nutritionsupport #nutritioncoaching #appetite #food #foodie #protein
...

#girlpower and all that…

Everyone starts somewhere. The key is to start.

Be inspired. 

Feel empowered.

And one day, you’ll be the inspiration 💚

@danwilliams.takeyourshot 
@awmuscleandfitness 

#nutrition #fitness #health #inspire #girlswholift #womenwholift #bodybuilding #strength #motivation #strongwomen #muscle #workharder

#girlpower and all that…

Everyone starts somewhere. The key is to start.

Be inspired.

Feel empowered.

And one day, you’ll be the inspiration 💚

@danwilliams.takeyourshot
@awmuscleandfitness

#nutrition #fitness #health #inspire #girlswholift #womenwholift #bodybuilding #strength #motivation #strongwomen #muscle #workharder
...

It’s important that we can recognise foods that are nutrient dense and supportive of health. These are the foods you should focus your diet around.

Non-nutrient dense foods are also fine. These are the foods you can enjoy in moderation.

Assuming that one is unprocessed (or minimally processed) and the other is processed (or ultra processed) is incorrect & frankly quite damaging.

There are ultra processed foods out there that are fortified with vitamins & minerals commonly lacking in the diet, and therefore can be important to some people’s health. They shouldn’t be judged for eating them.

It’s also important to consider access and affordability of leading an unprocessed life. It’s quite elitist. It’s not always possible and probably not wanted. It’s just another way of introducing rules around eating and barriers around food enjoyment.

If you supplement your diet, your pills are processed.

Ps. The Zoe probiotic kefir drink is processed. Designed by the man who demonises processed foods. That is the world we live in. 

#nutrition #health #food #foodie #fitness #processed #wellbeing #nutritioncoach #healthcoach #lovelife

It’s important that we can recognise foods that are nutrient dense and supportive of health. These are the foods you should focus your diet around.

Non-nutrient dense foods are also fine. These are the foods you can enjoy in moderation.

Assuming that one is unprocessed (or minimally processed) and the other is processed (or ultra processed) is incorrect & frankly quite damaging.

There are ultra processed foods out there that are fortified with vitamins & minerals commonly lacking in the diet, and therefore can be important to some people’s health. They shouldn’t be judged for eating them.

It’s also important to consider access and affordability of leading an unprocessed life. It’s quite elitist. It’s not always possible and probably not wanted. It’s just another way of introducing rules around eating and barriers around food enjoyment.

If you supplement your diet, your pills are processed.

Ps. The Zoe probiotic kefir drink is processed. Designed by the man who demonises processed foods. That is the world we live in.

#nutrition #health #food #foodie #fitness #processed #wellbeing #nutritioncoach #healthcoach #lovelife
...

If you’re trying to lose fat, don’t over complicate it.

1. Make sure you’re in a calorie deficit

2. Focus on protein & fibre intake for satiation (& protein for lean body mass).

3. Fats & carbs are interchangeable. Eat what you prefer! Enjoy what you eat.

The success of your fat loss journey is underpinned by compliance & sustainability. 

@danwilliams.takeyourshot 
@awmuscleandfitness 
@aw_muscleandfitness_owner 
@full_boar_sports 

#nutrition #health #food #foodie #fatloss #diet #protein #sustainability #compliance #fitness #nutritionfacts

If you’re trying to lose fat, don’t over complicate it.

1. Make sure you’re in a calorie deficit

2. Focus on protein & fibre intake for satiation (& protein for lean body mass).

3. Fats & carbs are interchangeable. Eat what you prefer! Enjoy what you eat.

The success of your fat loss journey is underpinned by compliance & sustainability.

@danwilliams.takeyourshot
@awmuscleandfitness
@aw_muscleandfitness_owner
@full_boar_sports

#nutrition #health #food #foodie #fatloss #diet #protein #sustainability #compliance #fitness #nutritionfacts
...

There is only 1 way to lose weight.

A calorie deficit.

The end.

On another note - I’m really anti- labelling diets. Why do we need to?! 

@danwilliams.takeyourshot 🎥 

#nutrition #health #intermittentfasting #diet #weightloss #fatloss #nutritionfacts #fitness #nutritioncoach #healthcoach

There is only 1 way to lose weight.

A calorie deficit.

The end.

On another note - I’m really anti- labelling diets. Why do we need to?!

@danwilliams.takeyourshot 🎥

#nutrition #health #intermittentfasting #diet #weightloss #fatloss #nutritionfacts #fitness #nutritioncoach #healthcoach
...

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