The quick answer to the question “can green coffee help weight loss” is simply yes, it can.
On your journey of weight loss, you’ll find a number of people guiding you this way and that … offering you advice about what worked for them and what didn’t. Within this nonstop stream of information, you may have heard or read some green coffee bean weight loss reviews too.
It is not a wise decision to jump right on to a supplement or weight loss regime without any research first. So, here is some information for you: facts on the green coffee bean and its contribution to weight loss. You can simply read on and then decide if this is the right metabolism-booster for you … or not!
Take a look at your coffee beans. Those light to dark brown beans are this color because they have been roasted. Before roasting, they have a natural green color, similar to that of a pistachio. This is what green coffee beans are: unroasted coffee beans. The green coffee bean extract used for supplements comes from unroasted beans.
Why Can’t We Use Roasted Coffee Beans Instead of Green Coffee Beans?
Considering that both the products have the same source, and the only difference is the heat applied to one product, why can’t roasted beans be used in place of unroasted ones as a weight loss supplement?
This is because the unroasted, green coffee beans contain high levels of compounds known as chlorogenic acids.
These compounds are responsible for the weight loss effects, and they can reduce blood sugar levels. When the beans are roasted, these compounds are lost in the heat, and thus, the potency of the coffee beans as a weight loss aid decreases substantially.
This is why roasted beans cannot be used in the place of unroasted beans as weight loss supplements.
According to some studies, chlorogenic acids work by reducing the absorption of carbohydrates. This means that carbs are simply flushed out instead of breaking down in the intestine and resulting in an increased blood sugar and insulin spikes.
Chlorogenic acid has also shown to improve the function of the hormone adiponectin. This hormone serves as a regulatory body for breaking down fatty acids and regulating glucose levels. When this adiponectin hormone is activated, it allows the body to:
Another study published in The Journal of Nutritional Biochemistry revealed that chlorogenic acid promotes healthy cholesterol and triglyceride levels, aiding a healthy, lean body.
Apart from this active ingredient in the green coffee bean, it also contains caffeine which can boost metabolism. Several studies are supporting this fact, and reveal that caffeine can increase metabolism by up to 3-11%!
Combining the facts stated above, we can safely answer the common question people are asking; “does green coffee bean extract really help with weight loss?” with a resounding “yes!”
Green Coffee Beans Extract (GCE) Weight Loss Supplements
I’m sure you will find that green coffee bean extract supplements are now available in various stores, both online and in your local shops.
Green coffee beans are soaked and concentrated in order to create this supplement. Should you take it? If so, how?
Warning: Do NOT take the green coffee bean extract supplements if you’re allergic to coffee or caffeine. It can aggravate your allergies. Consult your doctor if you are taking medication or to check if you have any pre-existing issues which will counteract the effects of this supplement.
While the optimal dosage of this supplement is not yet known, the Green Coffee Extract (GCE) dosages depend upon the amount of chlorogenic acid present. Taken in isolation, the safe range for chlorogenic acid is between 120mg and 300mg. Taking this range into account, the GCE dosage to be recommended becomes:
|Chlorogenic Acid Supplement Content in GCE||Recommended dosage of GCE|
|10%||1,200mg – 3,000mg|
|20%||600mg – 1,500mg|
|50%||240mg – 600mg|
Green tea may already be a part of your daily intake if you are on a weight loss regime. Its weight loss and health benefits have been broadcast far and wide by nutritionists and weight loss experts. So it should be of no surprise that when you search for green coffee bean extract, you will come across green tea extract in the search results instead.
Let’s clear the air in this respect as well.
Green tea helps weight loss, but contrary to popular belief, sipping a cup a day will not give you any viable results. In order to receive the right dose (600 mg) to gain its weight loss benefits, the amount of green tea to consume is about eight to ten cups a day!
And because that is on the impossible side, green tea extract (GTE) supplements are a popular sale as they provide the effective dosage in a concentrated form, easy for consumption.
Comparing GCE and GTE – both contain caffeine content which promotes weight loss. The sugar-balancing properties of the former and the antioxidant properties of the latter both make for a great weight loss supplement.
The truth of the matter is that more research has been conducted on GTE than GCE, which is why you will see mentions of green tea in almost all weight loss supplements conversations.
Green coffee extract is, by no means, any less of a supplement than green tea extract. But the fact remains, there is less research conducted on it compared to GTE.
The good news is, the research already conducted on the effects of GCE on weight loss shows promising results. However, there are a few things that should be kept in mind while taking green coffee bean extract supplements for losing weight.
What to Look Out for?
There is one important requirement when using green coffee bean extract: if you are addicted to caffeine, you may not see much benefits as your body will most likely have formed a tolerance. So, if you’re not a caffeine addict, the green coffee beans may work wonders for you.
Another important thing to keep in mind: The weight loss benefits which are associated with green coffee beans are significantly reduced if you take it with sugar and milk or any protein. Research shows that protein has an inhibitory effect on the absorption of the extract. Therefore, it is better to take GCE supplements with water a few hours before meals to obtain maximum results.
How to Handle the Dosage?
As already mentioned above, there is no specified recommended dosage for GCE. The best way to go about using green coffee bean extract supplements is to start with a low dosage.
Starting off with a high dosage may shock your body into treating the “outsiders” as potentially harmful substances, and may cause severe reactions. To avoid this, take a low dosage, check how your body handles it, and make the appropriate adjustments from there.
Green coffee bean extract contains caffeine and may cause the same side effects associated with a high consumption of caffeine, such as an upset digestive system and an elevated heart rate.
As long as you use green coffee bean extract for weight loss in moderate dosages, you will be in pretty good shape. This is because the extract comes from a naturally-occurring substance, and is not something whipped up in a lab.
The research offered here would not be complete without including the story about green coffee bean charges that were laid back a few years ago now.
Back in 2014, the Federal Trade Commission charged green coffee bean sellers with deceiving consumers through fake news sites and bogus weight loss claims. This was not to say that green coffee beans don’t work, just that the hype offered to the public was misconceiving to say the least.
Choosing healthy supplements is key to protecting your good health. I hope you will always do thorough researching on any new supplement you choose for weight loss.
If you found this post helpful, I do hope you will share it with your friends. And … comments will be greatly appreciated.
Credit for Header: image by Nathan leibel (Own work) [CC BY-SA 3.0 (http://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons
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