Just what is a Calorie?
A calorie is a unit of energy. We tend to associate calories with food,
but they apply to anything containing energy. For example, a gallon of
gasoline contains about 31,000,000 calories.
So if you
understand that calories give you the energy to move and the sustenance
to build our bodies lets get a closer look at what these calories really
are!
Take the calories from
21 Big Mac Hamburgers and convert them into energy you would have enough
energy to drive a small car approximately 80 miles! So you see foods
harbor a great deal of energy. Eating the right type of calories at the
right time and your body will respond by building lean muscle and
burning fat. Eat the wrong calories at the wrong time and you will lose
muscle and gain fat.
Most of us think of calories in relation
to food, as in "This can of soda has 200 calories." It turns out that
the calories on a food package are actually kilocalories (1,000 calories
= 1 kilocalorie). The word is sometimes capitalized to show the
difference, but usually not. A food calorie contains 4,184 joules. A can
of soda containing 200 food calories contains 200,000 regular calories,
or 200 kilocalories. A gallon of gasoline contains 31,000 kilocalories.
The same applies to exercise -- when a fitness chart says you burn
about 100 calories for every mile you jog, it means 100 kilocalories.
For the duration of this article, when we say "calorie," we mean
"kilocalorie."
What Calories Do
Caloric Breakdown
1 g Carbohydrates: 4 calories
1 g Protein: 4 calories
1 g Fat: 9 calories
1 g Alcohol: 7 calories
Human beings need energy to survive -- to breathe, move, pump blood -- and they acquire this energy from food.
The number of calories in a food is a measure of how much potential
energy that food possesses. A gram of carbohydrates has 4 calories, a
gram of protein has 4 calories, and a gram of fat has 9 calories. Foods
are a compilation of these three building blocks. So if you know how
many carbohydrates, fats and proteins are in any given food, you know
how many calories, or how much energy, that food contains.
If
we look at the nutritional label on the back of a packet of
maple-and-brown-sugar oatmeal, we find that it has 160 calories. This
means that if we were to pour this oatmeal into a dish, set the oatmeal
on fire and get it to burn completely (which is actually pretty tricky),
the reaction would produce 160 kilocalories (remember: food calories
are kilocalories) -- enough energy to raise the temperature of 160
kilograms of water 1 degree Celsius. If we look closer at the
nutritional label, we see that our oatmeal has 2 grams of fat, 4 grams
of protein and 32 grams of carbohydrates, producing a total of 162
calories (apparently, food manufacturers like to round down). Of these
162 calories, 18 come from fat (9 cal x 2 g), 16 come from protein (4
cal x 4 g) and 128 come from carbohydrates (4 cal x 32 g).
Our
bodies "burn" the calories in the oatmeal through metabolic processes,
by which enzymes break the carbohydrates into glucose and other sugars,
the fats into glycerol and fatty acids and the proteins into amino
acids. These molecules are then transported through the bloodstream to
the cells, where they are either absorbed for immediate use or sent on
to the final stage of metabolism in which they are reacted with oxygen
to release their stored energy.
The Basil Metabolic Rate (BMR)
Just how many calories do our cells need to function well? The number
is different for every person. You may notice on the nutritional labels
of the foods you buy that the "percent daily values" are based on a
2,000 calorie diet -- 2,000 calories is a rough average of what a person
needs to eat in a day, but your body might need more or less than 2,000
calories. Height, weight, gender, age and activity level all affect
your caloric needs. There are three main factors involved in calculating
how many calories your body needs per day:
1. Basal metabolic rate
2. Physical activity
3. Thermagenic effect of food
Your basal metabolic rate (BMR) is the amount of energy your body needs
to function at rest. This accounts for about 60 to 70 percent of
calories burned in a day and includes the energy required to keep the
heart beating, the lungs breathing, the kidneys functioning and the body
temperature stabilized. In general, men have a higher BMR than women.
Your Caloric Needs
As you now know, there are three main factors involved in calculating
how many calories your body needs per day: your BMR, physical activity
and the thermic effect of food.
The second factor in the
equation, physical activity, consumes the next highest number of
calories. Physical activity includes everything from making your bed to
jogging. Walking, lifting, bending, and just generally moving around
burns calories, but the number of calories you burn in any given
activity depends on your body weight. Click here for a great table
listing the calories expended in various physical activities and for
various weights.
The thermic effect of food is the final
addition to the number of calories your body burns. This is the amount
of energy your body uses to digest the food you eat -- it takes energy
to break food down to its basic elements in order to be used by the
body.
Calories, Fat and Exercise
So what happens if
you take in more or fewer calories than your body burns? You either gain
or lose fat, respectively. An accumulation of 3,500 extra calories is
stored by your body as 1 pound of fat -- fat is the body's way of saving
energy for a rainy day. If, on the other hand, you burn 3,500 more
calories than you eat, whether by exercising more or eating less, your
body converts 1 pound of its stored fat into energy to make up for the
deficit.
One thing about exercise is that it raises your
metabolic rate not only while you're huffing and puffing on the
treadmill. Your metabolism takes a while to return to its normal pace.
It continues to function at a higher level; your body burns an increased
number of calories for about two hours after you've stopped exercising.
Lots of people wonder if it matters where their calories come from. At
its most basic, if we eat exactly the number of calories that we burn
and if we're only talking about weight, the answer is no -- a calorie is
a calorie. A protein calorie is no different from a fat calorie -- they
are simply units of energy. As long as you burn what you eat, you will
maintain your weight; and as long as you burn more than you eat, you'll
lose weight.
But if we're talking nutrition, it definitely
matters where those calories originate. Carbohydrates and proteins are
healthier sources of calories than fats. Although our bodies do need a
certain amount of fat to function properly -- an adequate supply of fat
allows your body to absorb the vitamins you ingest -- an excess of fat
can have serious health consequences. The U.S. Food and Drug
Administration recommends that a maximum of 30 percent of our daily
calories come from fat. So, if you eat 2,000 calories a day, that's a
maximum of 600 calories from fat, or 67 grams of fat, per day.
This is the base foundation for understanding calories and how calories
play an important role in nutrition. Just remember not to get caught-up
counting the calories as much and you look at the nutritional value of
the calories you choose to eat.
Nutrition 101
The basics on Protein.....
This page is designed to educate you and help you understand the
importance of proper exercise and nutrition. So over the next few weeks I
will post basic knowledge articles to help you understand some of the
more detailed and more specific articles on down the road. I encourage
you to follow us daily here because articles will post daily. All of
theses articles can be read in less than 10 minutes, they are short and informative.
What is Protein?
You probably know you need to eat protein, but what is it? Many foods
contain protein, but the best sources are beef, poultry, fish, eggs,
dairy products, nuts, seeds, and legumes like black beans and lentils.
Protein builds, maintains, and replaces the tissues in your body.
Your muscles, your organs, and your immune system are made up mostly of protein.
Your body uses the protein you eat to make lots of specialized protein
molecules that have specific jobs. For instance, your body uses protein
to make hemoglobin, the part of red blood cells that carries oxygen to
every part of your body.
Other proteins are used to build
cardiac muscle. What's that? Your heart! In fact, whether you're running
or just hanging out, protein is doing important work like moving your
legs, moving your lungs, and protecting you from disease.
All About Amino Acids
When you eat foods that contain protein, the digestive juices in your
stomach and intestine go to work. They break down the protein in food
into basic units, called amino acids. The amino acids then can be reused
to make the proteins your body needs to maintain muscles, bones, blood,
and body organs.
Proteins are sometimes described as long
necklaces with differently shaped beads. Each bead is a small amino
acid. These amino acids can join together to make thousands of different
proteins. Scientists have found many different amino acids in protein,
but 22 of them are very important to human health.
Of those 22
amino acids, your body can make 13 of them without you ever thinking
about it. Your body can't make the other nine amino acids, but you can
get them by eating protein-rich foods. They are called essential amino
acids because it's essential that you get them from the foods you eat.
Different Kinds of Protein
Protein from animal sources, such as meat and milk, is called complete,
because it contains all nine of the essential amino acids. Most
vegetable protein is considered incomplete because it lacks one or more
of the essential amino acids. This can be a concern for someone who
doesn't eat meat or milk products. But people who eat a vegetarian diet
can still get all their essential amino acids by eating a wide variety
of protein-rich vegetable foods.
For instance, you can't get
all the amino acids you need from peanuts alone, but if you have peanut
butter on whole-grain bread you're set. Likewise, red beans won't give
you everything you need, but red beans and rice will do the trick.
The good news is that you don't have to eat all the essential amino
acids in every meal. As long as you have a variety of protein sources
throughout the day, your body will grab what it needs from each meal.
Amazing benefits of the Lemon!
Although we are overfed, many people are deficient in a wide variety of
nutrients. This has led to a population with highly acidic bodies,
creating a wide variety of conditions. In order to maintain optimal health, your blood needs to be slightly alkaline.
This of course means that our pH needs to be slightly above 7. The pH
of water in its purist form is 7. Any pH below 7 is considered acidic
and humans will stop functioning at a pH level below 6.8. The average pH
of human blood falls between 7.35 and 7.45. Lemons are thought of as
acidic, yet they have an alkalizing effect on our body. Bottled water
companies are beginning to offer high pH options in an effort to appeal
to those seeking an alkaline aid. However, these bottles typically cost
$3 per liter or more, which is somewhat ridiculous considering the pH
benefits and economics of putting some lemon in your drinking water.
1. It Balances the pH Levels in Our Body
Lemon water can help stabilize the pH of your body, preventing various
health conditions. Since lemon water has a positive effect on pH levels,
it helps the body remove toxins. This natural detox process is
incredible for fighting off viruses and many other related ailments
(especially regarding your long-term health).
2. Boosts Immune Function
When you consume lemons, you’re providing your body with high levels of
vitamin C. This antioxidant is essential for a healthy immune system,
reducing the risk of any infections. The vitamin C from lemons also
targets inflammation, making it a great addition to anyone suffering
from inflammatory conditions like asthma.
3. Benefits Skin Health.
That’s correct, the amount of water and lemon you consume, will have a
direct impact on your skin. The vitamin C found in lemon, helps target
free radicals. The damage caused by free radicals can contribute to skin
aging appearance.
When you increase your intake of
antioxidants, you’re essentially fighting off free radicals. In terms of
your skin, this helps reduce the look of wrinkles, while maintaining
beautifully clear skin. Lemon water has long been used as a liver
stimulant, eliminating toxins from the blood. This process helps skin
stay clear of blemishes.
4. Increase Brain Function
Considering our brains are made up of approximately 75% water, it’s
important to drink enough each day. When you add lemon to your water,
you increase the benefits even further. The potassium that is found in
lemons, enhances nerve cells. In turn, this helps increase levels of
concentration and memory, while producing a calming effect on the mind.
5. Detoxes Multiple Systems.
Detoxing and cleansing your body is very important for optimal health.
We consume various toxins from the foods we eat, the pollution we
inhale, and the stress we endure. As mentioned, lemon aid in liver
detoxification. When you drink lemon water, there is an increased
production of bile.
This not only helps detoxify, but boosts
digestion. It also helps control the flow of bile, ensuring that the
stomach is protected (preventing ulcers). Lemon water helps kick your
liver into high gear, as it removes toxins at an optimal level. In terms
of detoxifying effects, the same occurs within the gallbladder and
kidneys as well. If you suffer from kidney stones for instance, lemon
water can potentially help.
6. Improves Healing Speed
Cell regeneration is essential for healing. When you are healthy, you’re
able to heal more effectively. Vitamin C is vital for cell
regeneration, which is why lemon is such a great healing tool. When you
continuously supply your body with vitamin C, you ensure healthier skin,
teeth, bones, and joints. Although the body heals naturally, added
vitamin C can give it that extra boost.
7. Curbs Appetite
Losing weight can be a challenging process. The foods you consume will
have a direct effect on your weight-loss goals. In order to curve
cravings, lemon water is a great solution. When you drink lemon water,
you not only curb hunger, but you feel satisfied for longer periods of
time. Instead of mindlessly snacking between meals, drink more lemon
water.
Back to the Basics!
Living a healthy lifestyle can sound challenging and sometimes, even a little scary. But, it doesn’t have to be! Here are 7 nutrition principles everyone should apply to their lifestyle in order to improve their health and live a better life.
1. Eat a well balanced breakfast. Taking the time to eat a well balanced breakfast each and every morning will do wonders for your body. It will boost your metabolism and kick start your day. Try some whole grain toast, a hard boiled egg, some fresh fruit, a cup of yogurt and a cup of coffee. This will keep you feeling full and energized throughout the morning.
2. Eat less by eating more.
I know that the rule of thumb is to eat three meals a day, but eating 5-6 smaller meals a day is actually a lot better for your metabolism. Instead of waiting until you’re starving to eat, spread your meals throughout the day. Eat smaller snacks in between your bigger meals to curb your appetite and control your portion sizes.
3. It’s the little things that count.
Between work, cooking dinner, tending to the kids and housework, there isn’t much time left to exercise. But, there are some alternative ways to sneak a little exercise into your schedule. Try parking towards the back of the parking lot as opposed to the front. Take the stairs instead of the elevator. Take the kids for a walk after dinner. The little changes you make will add up. You don’t have to train for a marathon to be active.
4. Stay hydrated.
Most people tend to drink water only when they’re thirsty. You should be keeping your body hydrated all day to prevent dehydration. Just because you’re not thirsty, doesn’t mean you’re hydrated. The best way to make sure you’re drinking enough water and keeping your body hydrated is to drink half of your body weight in ounces of water per day.
5. Pack your lunch.
Stay as far away from fast food restaurants and cafeterias as you can! While those are two very convenient options, by packing your own lunch you are guaranteed a well balanced and nutritious meal with a little forethought.
6. Eat fruits or veggies with every meal.
Fruits and vegetables provide you with all natural anti oxidants, vitamins and minerals that will do wonders for everything from your skin and hair to your metabolism.
7. Stay away from processed foods.
Processed foods are like poison for your body. You want to fill your body with whole grains and fresh produce, not trans fats and empty carbohydrates. 100% whole wheat foods such as whole wheat bread, whole grain pasta and brown rice will give your body more stable energy.
Are you drinking Enough Water and What Actually is Enough?
75% of Americans are chronically dehydrated.
In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
Even mild dehydration will slow down one's metabolism as much as 30%.
One glass of water shut down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study.
Lack of water is the number one trigger of daytime fatigue.
Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
Are you drinking a healthy amount of water each day?
And is 8 Glasses of water a Must?
In general, to remain healthy we need to take in enough water to replace the amount we lose daily through excretion, perspiration, and other bodily functions, but that amount can vary widely from person to person, based upon a variety of factors such as age, physical condition, activity level, and climate. The "8 glasses of water per day" is a rule of thumb, not an absolute minimum, and not all of our water intake need come in the form of drinking water.
Many fruits and vegetables we eat contains water too.
The best general advice is to rely upon your normal senses. If you feel thirsty, drink; if you don't feel thirsty, don't drink unless you want to. The human body already does a good job of regulating water balance on its own, and you therefore need not force yourself to drink when you are not thirsty for fear of being dehydrated.
If you workout and sweat then of course you need to drink more water to replace what you've lost. Some of us may require more than 8 glasses of water, however your body will create a demand for water and you will automatically want to consume more water. So make sure you are drinking healthy amounts of water each day but there's no need to get caught-up with a glass count. Just remember to drink enough water to stay healthy and hydrated!
Do you lack Motivation?
Don't let the stress and the hustle of the holidays get you down. We
often get side tracked this time of year and ignore our need to
exercise, we just lose the motivation to push through this time of year!
Here is a great article on getting back on track and rekindle that fire within you!!!
Even the most motivated of us — you, me, Tony Robbins — can feel unmotivated at times. In fact, sometimes we get into such a slump that even thinking about making positive changes seems too difficult.
But it’s not hopeless: with some small steps, baby ones in fact, you can get started down the road to positive change.
Yes, I know, it seems impossible at times. You don’t feel like doing
anything. I’ve been there, and in fact I still feel that way from time
to time. You’re not alone. But I’ve learned a few ways to break out of a
slump, and we’ll take a look at those today.
This post was inspired by reader Roy C. Carlson, who asked:
“I was wondering if you could do a piece on why it can be hard for
someone to change direction and start taking control of their life. I
have to say I’m in this boat and advice on getting out of my slump would
be great.”
Roy is just one of many with a slump like that.
Again, I feel that way sometimes myself, and in fact sometimes I
struggle to motivate myself to exercise — and I’ll use that as an
example of how to break out of the slump.
When I fall out of
exercise, due to illness or injury or disruption from things going on in
my life, it’s hard to get started again. I don’t even feel like
thinking about it, sometimes. But I’ve always found a way to break out
of that slump, and here are some things I’ve learned that have helped:
1. One Goal. Whenever I’ve been in a slump, I’ve discovered that it’s
often because I have too much going on in my life. I’m trying to do too
much. And it saps my energy and motivation. It’s probably the most
common mistake that people make: they try to take on too much, try to
accomplish too many goals at once. You cannot maintain energy and focus
(the two most important things in accomplishing a goal) if you are
trying to do two or more goals at once. It’s not possible — I’ve tried
it many times. You have to choose one goal, for now, and focus on it
completely. I know, that’s hard. Still, I speak from experience. You can
always do your other goals when you’ve accomplished your One Goal.
2. Find inspiration. Inspiration, for me, comes from others who have
achieved what I want to achieve, or who are currently doing it. I read
other blogs, books, magazines. I Google my goal, and read success
stories. Zen Habits is just one place for inspiration, not only from me
but from many readers who have achieved amazing things.
3. Get
excited. This sounds obvious, but most people don’t think about it much:
if you want to break out of a slump, get yourself excited about a goal.
But how can you do that when you don’t feel motivated? Well, it starts
with inspiration from others (see above), but you have to take that
excitement and build on it. For me, I’ve learned that by talking to my
wife about it, and to others, and reading as much about it as possible,
and visualizing what it would be like to be successful (seeing the
benefits of the goal in my head), I get excited about a goal. Once I’ve
done that, it’s just a matter of carrying that energy forward and
keeping it going.
4. Build anticipation. This will sound hard,
and many people will skip this tip. But it really works. It helped me
quit smoking after many failed attempts. If you find inspiration and
want to do a goal, don’t start right away. Many of us will get excited
and want to start today. That’s a mistake. Set a date in the future — a
week or two, or even a month — and make that your Start Date. Mark it on
the calendar. Get excited about that date. Make it the most important
date in your life. In the meantime, start writing out a plan. And do
some of the steps below. Because by delaying your start, you are
building anticipation, and increasing your focus and energy for your
goal.
5. Post your goal. Print out your goal in big words. Make
your goal just a few words long, like a mantra (“Exercise 15 mins.
Daily”), and post it up on your wall or refrigerator. Post it at home
and work. Put it on your computer desktop. You want to have big
reminders about your goal, to keep your focus and keep your excitement
going. A picture of your goal (like a model with sexy abs, for example)
also helps.
6. Commit publicly. None of us likes to look bad in
front of others. We will go the extra mile to do something we’ve said
publicly. For example, when I wanted to run my first marathon, I started
writing a column about it in my local daily newspaper. The entire
island of Guam (pop. 160K) knew about my goal. I couldn’t back down, and
even though my motivation came and went, I stuck with it and completed
it. Now, you don’t have to commit to your goal in your daily newspaper,
but you can do it with friends and family and co-workers, and you can do
it on your blog if you have one. And hold yourself accountable — don’t
just commit once, but commit to giving progress updates to everyone
every week or so.
7. Think about it daily. If you think about
your goal every day, it is much more likely to become true. To this end,
posting the goal on your wall or computer desktop (as mentioned above)
helps a lot. Sending yourself daily reminders also helps. And if you can
commit to doing one small thing to further your goal (even just 5
minutes) every single day, your goal will almost certainly come true.
8. Get support. It’s hard to accomplish something alone. When I decided
to run my marathon, I had the help of friends and family, and I had a
great running community on Guam who encouraged me at 5K races and did
long runs with me. When I decided to quit smoking, I joined an online
forum and that helped tremendously. And of course, my wife Eva helped
every step of the way. I couldn’t have done these goals without her, or
without the others who supported me. Find your support network, either
in the real world or online, or both.
9. Realize that there’s
an ebb and flow. Motivation is not a constant thing that is always there
for you. It comes and goes, and comes and goes again, like the tide.
But realize that while it may go away, it doesn’t do so permanently. It
will come back. Just stick it out and wait for that motivation to come
back. In the meantime, read about your goal (see below), ask for help
(see below), and do some of the other things listed here until your
motivation comes back.
10. Stick with it. Whatever you do,
don’t give up. Even if you aren’t feeling any motivation today, or this
week, don’t give up. Again, that motivation will come back. Think of
your goal as a long journey, and your slump is just a little bump in the
road. You can’t give up with every little bump. Stay with it for the
long term, ride out the ebbs and surf on the flows, and you’ll get
there.
11. Start small. Really small. If you are having a hard
time getting started, it may be because you’re thinking too big. If you
want to exercise, for example, you may be thinking that you have to do
these intense workouts 5 days a week. No — instead, do small, tiny, baby
steps. Just do 2 minutes of exercise. I know, that sounds wimpy. But it
works. Commit to 2 minutes of exercise for one week. You may want to do
more, but just stick to 2 minutes. It’s so easy, you can’t fail. Do it
at the same time, every day. Just some crunches, 2 pushups, and some
jogging in place. Once you’ve done 2 minutes a day for a week, increase
it to 5, and stick with that for a week. In a month, you’ll be doing
15-20. Want to wake up early? Don’t think about waking at 5 a.m.
Instead, think about waking 10 minutes earlier for a week. That’s all.
Once you’ve done that, wake 10 minutes earlier than that. Baby steps.
12. Build on small successes. Again, if you start small for a week,
you’re going to be successful. You can’t fail if you start with
something ridiculously easy. Who can’t exercise for 2 minutes? (If
that’s you, I apologize.) And you’ll feel successful, and good about
yourself. Take that successful feeling and build on it, with another
baby step. Add 2-3 minutes to your exercise routine, for example. With
each step (and each step should last about a week), you will feel even
more successful. Make each step really, really small, and you won’t
fail. After a couple of months, your tiny steps will add up to a lot of
progress and a lot of success.
13. Read about it daily. When I
lose motivation, I just read a book or blog about my goal. It inspires
me and reinvigorates me. For some reason, reading helps motivate and
focus you on whatever you’re reading about. So read about your goal
every day, if you can, especially when you’re not feeling motivated.
14. Call for help when your motivation ebbs. Having trouble? Ask for
help. Email me. Join an online forum. Get a partner to join you. Call
your mom. It doesn’t matter who, just tell them your problems, and
talking about it will help. Ask them for advice. Ask them to help you
overcome your slump. It works.
15. Think about the benefits,
not the difficulties. One common problem is that we think about how hard
something is. Exercise sounds so hard! Just thinking about it makes you
tired. But instead of thinking about how hard something is, think about
what you will get out of it. For example, instead of thinking about how
tiring exercise can be, focus on how good you’ll feel when you’re done,
and how you’ll be healthier and slimmer over the long run. The benefits
of something will help energize you.
16. Squash negative
thoughts; replace them with positive ones. Along those lines, it’s
important to start monitoring your thoughts. Recognize negative
self-talk, which is really what’s causing your slump. Just spend a few
days becoming aware of every negative thought. Then, after a few days,
try squashing those negative thoughts like a bug, and then replacing
them with a corresponding positive thought. Squash, “This is too hard!”
and replace it with, “I can do this! If that wimp Leo can do it, so can
I!” It sounds corny, but it works. Really.
My personal thoughts.....
The energy you put out, is exactly the energy the universe will give
back to you. Please remember to think positive always focus on the
solution, not the problem. Avoid negative people, they will bring your
energy down, surround yourself with like minded people and feed off of
each other. I wish you are much happiness and success!
The fat Loss Benefits of Green Coffee Bean
How Does Green Coffee Bean Work?
Green coffee bean contains polyphenols, including chlorogenic acids,
which, like grape seed extract and green tea, have antioxidant that help
the body neutralize harmful free
radicals. Research has also shown that the chlorogenic acid in green
coffee bean has an antihypertensive effect on rats and humans that
promotes normal blood pressure.
Unlike coffee beverages, green
coffee bean extract is low in caffeine and is not a stimulant.
Chlorogenic acids are also destroyed when coffee beans are roasted and
their benefits are not available in coffee drinks.
Chlorogenic
acids support the weight loss benefits of green coffee bean in a couple
different ways. First, promote balanced blood sugar by inhibiting the
release of glucose within the body. Secondly, chlorogenic acids boost
the metabolic output of the liver, which burns more fat. This dual
mechanism works to support lean body mass by hindering the absorption of
fat and weight gain.
In 2006, a study published in BMC
Complementary and Alternative Medicine examined the inhibition of fat
accumulation and weight gain in mice that were given green coffee bean
extract. Researchers noted that the mice had reduced visceral fat
content and body weight. It was concluded that green coffee bean extract
may be effective against weight gain and fat accumulation by preventing
fat absorption and activating fat metabolism in the liver.
In
2011, Gastroenterology Research and Practice published a meta-analysis
of 5 studies, which had examined green coffee bean extract as a weight
loss supplement. Although it was noted that more research was
appropriate, it was also concluded that aggregate data showed a
significant difference in body weight in the subjects of the studies who
had supplemented with GCE, compared with placebo, and that evidence
indicates that GCE can promote weight loss.
This conclusion
was supported by an early 2012 study published in The Diabetes Metabolic
Syndrome and Obesity journal that followed a group of 16 adults who
supplemented with green coffee bean for a period of 12 weeks, without
making any dietary changes. The results were significantly astounding.
During this time, subjects lost an average of 10.5% of overall body
weight and 16% of overall body fat, without any reported negative side
effects [6].
When it comes to losing weight, proper diet and
exercise are paramount to success. However, research shows that adding a
supplement like green coffee bean extract can increase weight loss
potential, in addition to the antioxidant benefit. As with all
supplements, for green coffee bean to be effective, it must be a pure,
organic 100% high grade coffee bean extract supplement manufactured in
the US with laboratory tests certifying the product’s potency and
quality.
SOURCE ARTICLE; THE GLOBAL HEALING CENTER.
References:
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spontaneously hypertensive rats. Hypertens Res. 2002 Jan;25(1):99-107.
Ochiai R, Jokura H, Suzuki A, Tokimitsu I, Ohishi M, Komai N,
Rakugi H, Ogihara T. Green coffee bean extract improves human
vasoreactivity. Hypertens Res. 2004 Oct;27(10):731-7.
Watanabe
T, Arai Y, Mitsui Y, Kusaura T, Okawa W, Kajihara Y, Saito I. The blood
pressure-lowering effect and safety of chlorogenic acid from green
coffee bean extract in essential hypertension. Clin Exp Hypertens. 2006
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Shimoda H, Seki E, Aitani M. Inhibitory effect
of green coffee bean extract on fat accumulation and body weight gain
in mice. BMC Complement Altern Med. 2006 Mar 17;6:9.
Onakpoya I,
Terry R, Ernst E. The use of green coffee extract as a weight loss
supplement: a systematic review and meta-analysis of randomised clinical
trials. Gastroenterol Res Pract. 2011;2011. doi:pii: 382852.
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Vinson JA, Burnham BR,
Nagendran MV. Randomized, double-blind, placebo-controlled, linear dose,
crossover study to evaluate the efficacy and safety of a green coffee
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