Coffee not only upregulate fat metabolism, but improve diabetes-insulin sensitivity, exercise-induce fatigueness, and tons of other health markers. Short term and long term studies all suggest so. enjoy the articles.
The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis http://www.ncbi.nlm.nih.gov/pubmed/21366839?dopt=Abstractplus . Compared with placebo, daily fat-oxidation was only significantly increased after catechin-caffeine mixtures ingestion.
Associations between the intake of caffeinated and decaffeinated coffee and measures of insulin sensitivity and beta cell function. http://www.ncbi.nlm.nih.gov/pubmed/21046357 In this cross-sectional study, caffeinated coffee was positively related to insulin sensitivity and decaffeinated coffee was favourably related to measures of beta cell function. These results provide pathophysiological insight as to how coffee could impact the risk of type 2 diabetes mellitus
Do coffee mannans reduce body fat? http://www.jarretmorrow.com/coffee-mannooligosaccharides-reduce-body-fat/ For men, total body volume was reduced by 3 +/-1.2% with corresponding reductions in weight, total and subcutaneous adipose tissue.
Why Coffee May Help Protect against Diabetes http://www.diabetesincontrol.com/index.php?option=com_content&view=article&id=10397&catid=1&Itemid=17 They found that women who drank four cups of caffeinated coffee each day had significantly higher levels of SHBG than did non-drinkers and were 56 percent less likely to develop diabetes than were non-drinkers. And those who also carried the protective copy of the SHBG gene appeared to benefit the most from coffee consumption.
Coffee, Diabetes and Weight Control – Research Review http://www.bodyrecomposition.com/research-review/coffee-diabetes-and-weight-control-research-review.html "In the short-term, caffeine can impact positively on a number of factors (such as delaying fatigue during exercise, increasing lipolysis, and increasing fat oxidation and caloric expenditure) but negatively on others (decreased glucose tolerance/increased insulin response, slight increase in blood pressure). However, longer term studies suggest that habitual caffeine/coffee intake is, overall, beneficial: it decreases the risk of diabetes and may contribute to preventing weight gain Tangentially, of course, any benefit of coffee/caffeine itself is going to be more than outweighed if you fill it up with sugar, cream and other high calorie goodies. My take on the topic: used in reasonable amounts, caffeine pretty much does nothing but help fat loss. The impact on insulin sensitivity is overstated (in my opinion) only applying to acute studies with massive doses. The known impact of caffeine on lipolysis and improving exercise performance is so well-established as to be beyond debate.
Coffee mannooligosaccharides, consumed as part of a free-living, weight-maintaining diet, increase the proportional reduction in body volume in overweight men http://www.ncbi.nlm.nih.gov/pubmed/20861211 Consumption of a MOS-containing beverage, as part of a free-living weight-maintaining diet, leads to reductions in total body volume, relative to placebo, in men
Associations between the intake of caffeinated and decaffeinated coffee and measures of insulin sensitivity and beta cell function http://www.springerlink.com/content/d441j06477330556/
Associations between the intake of caffeinated and decaffeinated coffee and measures of insulin sensitivity and beta cell function http://www.springerlink.com/content/d441j06477330556/
In this cross-sectional study, caffeinated coffee was positively related to insulin sensitivity and decaffeinated coffee was favourably related to measures of beta cell function. These results provide pathophysiological insight as to how coffee could impact the risk of type 2 diabetes mellitus
Comparison of changes in energy expenditure and body temperatures after caffeine consumption http://www.ncbi.nlm.nih.gov/pubmed/7486839?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=5 The internal temperature started to increase after both treatments, but became slightly different 2 h after caffeine consumption. Mean skin temperature after caffeine consumption increased, and became significantly different compared to the control treatment after 90 min.
Habitual coffee consumption and risk of hypertension: a systematic review and meta-analysis of prospective observational studies1,2,3 http://www.ajcn.org/content/93/6/1212.abstract?etoc The results suggest that habitual coffee consumption of >3 cups/d was not associated with an increased risk of hypertension compared with <1 cup/d; however, a slightly elevated risk appeared to be associated with light-to-moderate consumption of 1 to 3 cups/d.
Comparison of changes in energy expenditure and body temperatures after caffeine consumption http://www.ncbi.nlm.nih.gov/pubmed/7486839?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=5 The internal temperature started to increase after both treatments, but became slightly different 2 h after caffeine consumption. Mean skin temperature after caffeine consumption increased, and became significantly different compared to the control treatment after 90 min.
Habitual coffee consumption and risk of hypertension: a systematic review and meta-analysis of prospective observational studies1,2,3 http://www.ajcn.org/content/93/6/1212.abstract?etoc The results suggest that habitual coffee consumption of >3 cups/d was not associated with an increased risk of hypertension compared with <1 cup/d; however, a slightly elevated risk appeared to be associated with light-to-moderate consumption of 1 to 3 cups/d.
The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis http://www.ncbi.nlm.nih.gov/pubmed/21366839?dopt=Abstractplus . Compared with placebo, daily fat-oxidation was only significantly increased after catechin-caffeine mixtures ingestion.
Associations between the intake of caffeinated and decaffeinated coffee and measures of insulin sensitivity and beta cell function. http://www.ncbi.nlm.nih.gov/pubmed/21046357 In this cross-sectional study, caffeinated coffee was positively related to insulin sensitivity and decaffeinated coffee was favourably related to measures of beta cell function. These results provide pathophysiological insight as to how coffee could impact the risk of type 2 diabetes mellitus
Do coffee mannans reduce body fat? http://www.jarretmorrow.com/coffee-mannooligosaccharides-reduce-body-fat/ For men, total body volume was reduced by 3 +/-1.2% with corresponding reductions in weight, total and subcutaneous adipose tissue.
Why Coffee May Help Protect against Diabetes http://www.diabetesincontrol.com/index.php?option=com_content&view=article&id=10397&catid=1&Itemid=17 They found that women who drank four cups of caffeinated coffee each day had significantly higher levels of SHBG than did non-drinkers and were 56 percent less likely to develop diabetes than were non-drinkers. And those who also carried the protective copy of the SHBG gene appeared to benefit the most from coffee consumption.
Coffee, Diabetes and Weight Control – Research Review http://www.bodyrecomposition.com/research-review/coffee-diabetes-and-weight-control-research-review.html "In the short-term, caffeine can impact positively on a number of factors (such as delaying fatigue during exercise, increasing lipolysis, and increasing fat oxidation and caloric expenditure) but negatively on others (decreased glucose tolerance/increased insulin response, slight increase in blood pressure). However, longer term studies suggest that habitual caffeine/coffee intake is, overall, beneficial: it decreases the risk of diabetes and may contribute to preventing weight gain Tangentially, of course, any benefit of coffee/caffeine itself is going to be more than outweighed if you fill it up with sugar, cream and other high calorie goodies. My take on the topic: used in reasonable amounts, caffeine pretty much does nothing but help fat loss. The impact on insulin sensitivity is overstated (in my opinion) only applying to acute studies with massive doses. The known impact of caffeine on lipolysis and improving exercise performance is so well-established as to be beyond debate.
most studies have subjects ingesting 600mg/day (3 200mg/dose)."
caffeine is NOT a diuretic!
http://www.sherdog.net/forums/f15/sherdoggers-guide-caffeine-731443/
You can get caffeine pills super cheap here if you're no fan of coffee. http://www.bodybuilding.com/store/4ever/caf.html
Application:
1. One dose of caffeine should be around 200mg and you can work up to 600mgs a day and 4hrs apart.
2. If you take caffeine pills instead of coffee or other beverages, most caffeine capsules are 200mg a pop. Take it 3x a day.
3. If you enjoy tons of coffee througout the day, use this chart to figure out how much you're ingesting.
http://wilstar.com/caffeine.htm
Most instant coffees are 70mgs/teaspoon
Most brewed coffees are around 100mg/8oz cup
Most ground coffee (drips) are around 150mg/cup
4. For my coffee drinking dieters. Try to drink them black. If you enjoy them with creamer/milk and sugar/honey, use low fat creamers and zero calorie sweeteners. If you're confused or misinformed about the benefits of using artificial sweeteners to replace sucrose (table sugar) for weight loss, check out this article. http://www.jyfitness.blogspot.com/2011/02/artificial-sweeteners.html
If you get headaches from 0-calorie sweeteners, moderate your table sugar intake then.
5. For fat loss, caffeine work best when you're low-carbing and in the fasted state while doing very light but prolonged activities such as hiking, working, or cleaning. For you cardio addicts, keep your heart rate under 140bpm caffineated and 130bpm in general. Get a heart rate watch.
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caffeine is NOT a diuretic!
http://www.sherdog.net/forums/f15/sherdoggers-guide-caffeine-731443/
You can get caffeine pills super cheap here if you're no fan of coffee. http://www.bodybuilding.com/store/4ever/caf.html
Application:
1. One dose of caffeine should be around 200mg and you can work up to 600mgs a day and 4hrs apart.
2. If you take caffeine pills instead of coffee or other beverages, most caffeine capsules are 200mg a pop. Take it 3x a day.
3. If you enjoy tons of coffee througout the day, use this chart to figure out how much you're ingesting.
http://wilstar.com/caffeine.htm
Most instant coffees are 70mgs/teaspoon
Most brewed coffees are around 100mg/8oz cup
Most ground coffee (drips) are around 150mg/cup
4. For my coffee drinking dieters. Try to drink them black. If you enjoy them with creamer/milk and sugar/honey, use low fat creamers and zero calorie sweeteners. If you're confused or misinformed about the benefits of using artificial sweeteners to replace sucrose (table sugar) for weight loss, check out this article. http://www.jyfitness.blogspot.com/2011/02/artificial-sweeteners.html
If you get headaches from 0-calorie sweeteners, moderate your table sugar intake then.
5. For fat loss, caffeine work best when you're low-carbing and in the fasted state while doing very light but prolonged activities such as hiking, working, or cleaning. For you cardio addicts, keep your heart rate under 140bpm caffineated and 130bpm in general. Get a heart rate watch.
Read my articles on Examiner.com for weight loss and sports nutrition.
Learn more about my Programs
Find out how HIT Center Austin Can help you reach your fitness goals today!
4 comments:
http://www.healthierliving.com.au/coffee/
For those who drink coffee/tea on a regular basis, caffeine is NOT a duiretic.
http://onlinelibrary.wiley.com/doi/10.1046/j.1365-277X.2003.00477.x/abstract
Results The available literature suggests that acute ingestion of caffeine in large doses (at least 250–300 mg, equivalent to the amount found in 2–3 cups of coffee or 5–8 cups of tea) results in a short-term stimulation of urine output in individuals who have been deprived of caffeine for a period of days or weeks. A profound tolerance to the diuretic and other effects of caffeine develops, however, and the actions are much diminished in individuals who regularly consume tea or coffee. Doses of caffeine equivalent to the amount normally found in standard servings of tea, coffee and carbonated soft drinks appear to have no diuretic action.
Conclusion The most ecologically valid of the published studies offers no support for the suggestion that consumption of caffeine-containing beverages as part of a normal lifestyle leads to fluid loss in excess of the volume ingested or is associated with poor hydration status. Therefore, there would appear to be no clear basis for refraining from caffeine containing drinks in situations where fluid balance might be compromised
http://www.ncbi.nlm.nih.gov/pubmed/22349085?dopt=Abstract
"CONCLUSIONS: Caffeine increased voluntary workload in professional athletes, emphasised further under conditions of self-reported limited sleep. Caffeine may prove worthwhile when athletes are perceived as tired, especially in individuals identified as responders."
http://well.blogs.nytimes.com/2012/05/16/coffee-drinkers-may-live-longer/
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