Brenda Khan
The Coffee Diet is a weight loss program that involves drinking several cups of coffee per day while restricting calorie intake. The diet was popularized by Dr. Bob Arnot, a former 60 Minutes and NBC Nightly News medical correspondent, in his book, The Coffee Lover's Diet. The book recommends drinking black coffee, both regular and decaf, alongside a diet plan that focuses on whole foods and avoids processed foods and refined carbs. Dr. Arnot suggests that drinking coffee several times a day can boost metabolism, burn fat, block calorie absorption, and reduce appetite, ultimately leading to weight loss. However, it's important to note that the diet has potential downsides, including the risk of excessive caffeine intake and weight regain.
What You'll Learn
Coffee diet plans
On a coffee diet, you will be replacing one meal per day with a homemade, high-fibre, green smoothie. The other two meals should be low in calories and fat and rich in fibre from whole grains, fruits, and vegetables. Snacks are permitted, but these should be limited to one to three per day to control hunger. Examples of snacks include half a cup of cottage cheese, a handful of raw almonds, or two tablespoons of smashed berries with nut butter and honey on a slice of sprouted wheat toast.
Coffee is rich in caffeine and antioxidants called polyphenols, which have several health benefits, including decreased inflammation and free radical damage. Coffee may also aid weight loss by suppressing your appetite and increasing your metabolism. Studies have shown that drinking coffee up to four hours before a meal can reduce energy intake, which can lead to weight loss.
A huge potential downside of a coffee diet is the consumption of high amounts of caffeine daily. Excessive caffeine intake can result in several health problems, such as high blood pressure, insomnia, and increased risks of bone fractures and osteoporosis. In addition, weight regain is likely on restrictive diets like this one. Lastly, there are no long-term studies on the safety or effectiveness of coffee diets.
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Coffee as an appetite suppressant
Coffee has been linked to appetite suppression and increased calorie burning. However, it is unclear whether any weight loss caused by increased coffee consumption will be sustained over the long term.
Coffee contains caffeine, which has been linked to appetite suppression and increased calorie burning. Caffeine is a stimulant that increases heart rate and alertness, which in turn burns slightly more calories. It may also increase fat oxidation, the process of breaking down fat stored in tissues for energy.
According to a 2019 British study, consuming coffee stimulates "brown fat", the body's own fat-fighting defences. Coffee also contains chlorogenic acid, a polyphenol that helps maintain stable blood glucose levels. Because food cravings can be related to blood sugar fluctuations, more stable blood sugar may also help regulate appetite.
In one study, people who drank four cups of instant coffee a day had 4% less fat mass. They also lost a small amount of their total weight after a period of almost six months.
However, it is important to note that drinking coffee in excess may lead to negative side effects such as high blood pressure, headaches, anxiety, and agitation.
There are various coffee diets that advocate for the use of coffee for weight loss. One such diet recommends drinking coffee enhanced with fat-burning, energizing ingredients at least twice a day. Another diet recommends drinking black coffee alongside a diet plan that focuses on whole foods and avoids processed foods and refined carbs while limiting calories overall.
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Coffee and weight loss
The Coffee Diet
The Coffee Diet, created by Dr. Bob Arnot, involves drinking black coffee (both regular and decaf) alongside a restricted-calorie diet. The diet recommends drinking at least three cups of high-phenol coffee per day, which can be increased to as much as you want. High-phenol coffee is typically a light roast, as darker roasts tend to have fewer polyphenol antioxidants.
In addition to coffee, dieters are instructed to substitute a smoothie for one of their meals. Recipes for these smoothies can be found in Dr. Arnot's book, "The Coffee Lover's Diet." The remaining meals are low-fat and high-fibre, focusing on whole foods and avoiding processed foods and refined carbs.
Benefits of the Coffee Diet
The Coffee Diet may aid weight loss by suppressing appetite and increasing metabolism. Coffee is rich in caffeine and antioxidants called polyphenols, which have been linked to decreased inflammation and free radical damage.
A faster metabolism may be one of the benefits of drinking coffee. A Japanese study found that phenols in coffee cause a short-term burst of faster calorie burning, as well as preventing a type of inflammation that can stall the thyroid and lead to a loss of metabolism-boosting muscle. Caffeine has also been found to increase metabolism, with stimulants in a single cup of coffee increasing metabolism by an extra 75-100 calories a day.
Coffee may also aid in faster fat burning, as phenols have been shown to lower insulin levels, and caffeine helps free fat from fat cells during activity. One review found that greater caffeine intake was associated with decreased weight, BMI, and fat mass.
Risks and Downsides
While the Coffee Diet may lead to short-term weight loss, it is not a healthy diet in the long run and can lead to weight regain and other negative health effects.
One of the main risks of the Coffee Diet is the high amounts of caffeine consumed, which can lead to problems such as high blood pressure, headache, anxiety, and insomnia. Excessive caffeine intake has also been linked to heart attacks, increased risks of bone fractures, osteoporosis, and even depression.
Additionally, the drastic reduction in calorie intake recommended by the Coffee Diet (around 1,500 calories per day) can result in weight regain due to metabolic changes and hormonal adaptations that occur when calories are restricted. Leptin, a hormone that promotes feelings of fullness, can decrease significantly on low-calorie diets, leading to increased hunger and food cravings.
Therefore, while the Coffee Diet may lead to initial weight loss, it is not a sustainable or healthy long-term weight loss solution.
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Coffee diet side effects
While coffee diets have been associated with several health benefits, there are also some potential side effects and risks to consider. Here is a detailed overview of the possible negative consequences of following a coffee diet:
Increased Caffeine Intake
One of the main concerns with coffee diets is the high amount of caffeine consumed. Excessive caffeine intake can lead to several side effects, including nervousness, restlessness, insomnia, stomach upset, nausea, vomiting, increased heart rate, and increased breathing rate. Additionally, drinking too much coffee may cause high blood pressure, headaches, anxiety, agitation, ringing in the ears, and irregular heartbeats. It is important to note that the effects of caffeine can vary from person to person, and some individuals may be more sensitive to its effects.
Dehydration
Caffeine is a stimulant, and consuming too much can lead to dehydration. This is because caffeine has a diuretic effect, causing an increase in urine production and potentially leading to fluid loss. Dehydration can have negative consequences for overall health and may impact the body's ability to function optimally.
Acid Reflux
According to Dr. Kunal Shah, the coffee loophole diet, which involves adding certain supplements and spices to coffee, could lead to acid reflux, especially when ingredients like lemon and cayenne pepper are used. These ingredients can irritate the lining of the stomach and trigger acid reflux or heartburn.
Disordered Eating
Some experts warn that coffee diets can venture into disordered eating territory. The coffee loophole diet, for example, suggests filling your stomach with coffee and supplements while ignoring hunger signals. This approach can promote an unhealthy relationship with food and may lead to more serious eating disorders.
Lack of Sustainability
Coffee diets may not be sustainable in the long term. While they may lead to initial weight loss, there is a risk of rebound weight gain when a normal eating pattern is resumed. Additionally, it may be challenging to meet all nutritional requirements when consuming primarily coffee, especially if only one meal is eaten per day.
Individual Variations
The effects of a coffee diet can vary from person to person. While some individuals may experience weight loss, others may not see significant results or may even gain weight. The process of weight loss is highly individualised, and factors such as genetics, overall diet, and activity levels can play a role. Therefore, it is always advisable to consult with a healthcare professional before starting any weight loss programme.
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Coffee diet meal plans
The Coffee Lover's Diet, by Dr. Bob Arnot, recommends drinking black coffee (both regular and decaf) alongside a diet plan that focuses on whole foods and avoids processed foods and refined carbs while limiting calories overall. Dr. Arnot suggests drinking one cup of black coffee in the morning and at least two more cups throughout the day. He also recommends replacing one meal with a smoothie and keeping the other two meals low-fat and high-fibre.
The 10-Hour Coffee Diet, by Jennifer Jolan, suggests drinking coffee enhanced with fat-burning, energizing ingredients at least twice a day. The program involves drinking coffee for the first ten hours of each day, followed by a normal meal for dinner. The coffee is prepared with protein powder, organic extra virgin coconut oil, and organic high-quality coffee.
The Three-Day Black Coffee Diet Plan involves drinking black coffee with every meal for three days. Each meal is small and low in calories, and dieters eat very little food.
The Ultimate Coffee Diet, inspired by former NBC Nightly News and 60 Minutes medical correspondent Bob Arnot, MD, suggests drinking at least three cups of high-phenol coffee per day, paired with nutrient-dense shakes and meals.
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Frequently asked questions
The coffee method diet plan is a weight loss program that involves drinking several cups of coffee per day while restricting calorie intake. The diet is based on the idea that coffee can boost metabolism, burn fat, block calorie absorption, and reduce appetite.
On the coffee diet, it is recommended to drink a minimum of 3 cups (720 ml) of coffee per day. There is no upper limit, but it is important to note that excessive caffeine intake can have negative side effects.
The coffee diet emphasizes drinking light roast coffee, as it is richer in polyphenol antioxidants than darker roasts. It is also recommended to use whole-bean coffee that is ground at home and brewed with filtered water.
In addition to coffee, the coffee diet recommends replacing one meal per day with a homemade, high-fiber, green smoothie. The other meals and snacks should be low in calories and fat and rich in fiber from whole grains, fruits, and vegetables. Highly processed foods, such as frozen meals and refined snack foods, should be avoided.
