Coffee is a dietary staple for people worldwide. For those who can tolerate stimulants like caffeine, coffee is an excellent compliment to a weight loss diet because it increases metabolic rate, says the Muscle & Fitness article "The Usual Suspects" by Jordana Brown. Keep in mind that those at risk for heart disease should not drink coffee or use caffeine supplements. Follow a few tips to maximize your weight loss results with a coffee diet.
Morning Coffee
Many use coffee as a pick-me-up in the morning to help them get out of bed and start the day off right. Coffee also accelerates metabolism, says Brown, which makes it a perfect addition to your breakfast meal. When you wake your body is in a fasted state and you need nutrition to boost metabolism, which slows during sleep. Drinking one or two cups of coffee before or with your first meal can help to further boost your metabolic rate.
Add Green Tea
Adding green tea or a green tea extract supplement to your coffee increases the fat burning effect, according to "Homemade Supplement Secrets" author Jeff Anderson. Green tea contains an antioxidant known as EGCG or epigallocatechin gallate, which boosts metabolism independent of the effect from the caffeine content. Brewing your coffee with one or two green tea bags can boost fat burning. However, Anderson recommends taking a green tea extract supplement, containing 200 to 300mg of EGCG.
Resistance Training
According to "Power Pills" by Jose Antonio, consuming caffeine before a workout can significantly improve your strength and power output in the gym. Lifting heavier poundage for more repetitions means that you can build more lean muscle, which burns calories even at rest. Moreover, Anderson recommends using caffeine because it is one of the only supplements that has a psychological effect on your workout intensity. Try taking 200 to 400mg of caffeine or two to four cups of coffee within an hour of your weights workout.
Cardiovascular Training
Coffee also makes a natural addition to your diet before a cardiovascular workout. This form of exercise burns fat by forcing the body to uses its own body fat stores as energy. Drinking one to three cups of coffee before doing cardio not only boosts metabolic rate, but decreases your perceived muscular fatigue, allowing you to work harder for longer, says Anderson.
Coffee Breaks
If you do not follow a regular workout program, you can still benefit from drinking coffee between, before or during daily meals to accelerate metabolism, decrease hunger and elevate your energy levels. Try drinking one or two cups of coffee 30 to 60 minutes before a meal to achieve this effect, recommends "Supplements 101" by Jim Stoppani.
References
- Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "The Usual Suspects;" Jordana Brown, January 2010
- "Homemade Supplement Secrets;" Jeff Anderson; 2008
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
- Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "Power Pills;" Jose Antonio, January 2010
- Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "Supplements 101;" Jim Stoppani, January 2010
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