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Many people like to drink coffee, and I usually drink bullet-proof coffee, but recently, some friends have always given me feedback on how I have not lost weight after drinking bullet-proof coffee.

I have actually said many times that simply adding bullet-proof coffee or drinking coffee will not have much effect on your weight loss.

Any food is just to help you lose weight, but it can't make you lose weight directly.

If you want to lose weight, it is recommended to use bullet-proof coffee instead of dinner, or to provide you with energy on fasting days as a source of energy for the day.

For example, we recommended a snack box, a bottle of coffee and a box of nuts. Related reading → The most popular 5:2 fast food, how to eat fast food day?

So, does drinking coffee have a weight loss effect? Why do some people lose weight and some people gain weight?

Today, let's talk about this topic.

In general, coffee can help you lose weight. Coffee can help you lose weight in several ways.

First of all, caffeine can help you control your appetite.

I have written many articles about appetite. There are many factors that affect appetite, which have a lot to do with mood, stress and food. Some foods may make you more hungry, and some foods may reduce your appetite.

Coffee and MCT fat are foods that naturally reduce appetite.

Put the two together, you can make a bullet-proof coffee, and the effect is very good, especially when you are hungry, but don't eat it as a meal, drink it even if you are not hungry.

If you want to eat even if you are not hungry, I suggest eating some protein and fat that won't make your blood sugar fluctuate too much, or eating more green leafy vegetables.

Studies have found that coffee can reduce the level of ghrelin, a hormone that controls appetite and can help you reduce your appetite. ①

The results showed that coffee could regulate satiety markers, and the plasma ghrelin level decreased (P < 0.001).

Some studies have also found that people who drink coffee usually consume fewer calories. ②

So for many people, coffee still has a certain appetite control effect.

Second, caffeine can improve your metabolism.

I wrote an article about how to improve metabolism before (restore metabolism, you can see), which mentioned that coffee can improve metabolism.

In fact, caffeine exists in many foods, such as tea, coffee, soda water and chocolate. Of course, the caffeine content in coffee is the highest.

It is found that a person who weighs about 140 kg and drinks about 7 cups of coffee can improve his metabolism by about 13%. ③

Under the condition of absorption, 34% of lipid was oxidized and 66% was recovered. Caffeine intake increased energy consumption 13% and doubled lipid turnover.

However, we don't know how long this data will last.

Besides, most people can't drink that much coffee. If you are not a coffee addict, there is no need to force yourself to drink coffee.

If you want to greatly improve metabolism, you still need strength training and enough protein.

Third, coffee is low in calories.

A cup of freshly brewed coffee (240ml) is about 2 calories. Compared with other sugary drinks, coffee is more beneficial to lose weight.

If you don't add sugar, coffee is really a good drink suitable for losing weight, but many coffees on the market are not low in calories, so be sure to pay attention.

However, again, no food can be eaten to lose weight, and any food has calories. If you eat it, you can't expect to lose weight until your diet changes.

If you are still hungry after drinking coffee, or if you eat a lot, your appetite can't be reduced, then the source of your appetite is other factors, such as mood and stress.

In this case, it is not recommended to lose weight by coffee.

Many people say that I drink several cups of coffee every day, but I am not thin. Besides, a fat friend of mine likes coffee very much.

In my opinion, if you drink coffee incorrectly, you may gain weight, and if you drink coffee, you may gain weight for the following reasons:

Drinking too much coffee leads to abnormal sleep.

There is a chemical called adenosine in the brain, which can slow down nerve activity and help sleep. After ingesting caffeine, it will deceive neurons and replace adenosine.

Caffeine may make you excited and difficult to sleep, especially at night. Some people like to drink coffee in the afternoon, which will lead to insomnia at night.

Poor sleep may lead to increased stress and appetite, and may especially want to eat junk food.

The posture of drinking coffee is wrong

Some people like to drink coffee with sugar. This kind of coffee tastes very good, which may increase your appetite and make you eat more junk food.

Some people like to drink coffee with dessert, which can neutralize the bitterness of coffee. In fact, it's really a waste of coffee, which not only affects the flavor of coffee, but also makes you a little fatter.

Some people really drink coffee as a drink, and now coffee delivered by take-away is also very cheap. Many people just drink a few more cups of coffee, which really has no weight loss effect.

Also, regarding bullet-proof coffee, some people drink bullet-proof coffee without strict low carbon, which is certainly not conducive to losing weight.

I think for people who don't have low carbon, I only suggest drinking bullet-proof coffee on fasting days, but I really don't recommend drinking it at ordinary times.

Although some people are low-carbon, drinking bulletproof coffee as a drink may not necessarily have a weight loss effect.

Some people say that my blood sugar will change when I drink coffee. In fact, this is a change in body hormones, leading to changes in blood sugar. It belongs to the automatic regulation of the body, because it is not just food that affects the change of blood sugar.

The average person's blood sugar will be higher when he gets up in the morning, which is related to the increase of cortisol secretion in the morning, which is the so-called dawn effect.

Related reading → Why do you get up early and have high blood sugar? Does fasting blood sugar rise after low carbon?

Some people's blood sugar will change a little after drinking coffee. In fact, coffee itself does not cause blood sugar changes.

Someone abroad has done a test, drinking coffee three times in a row, each time the amount is 18 grams of black coffee ground from coffee beans, comparing the blood sugar on the day of not drinking coffee. ④

The results show that coffee has little effect on blood sugar, and there is a little difference between the morning with coffee and the morning without coffee, but the effect is not great.

The chart also shows that my blood sugar level is slightly higher in the morning when I drink coffee than in the morning when I don't drink coffee.

→ Effect of drinking coffee on ketone bodies

At the same time, foreign testers have also tested ketone bodies, and the ketone bodies have hardly changed and have been in a normal ketogenic state.

This data shows that drinking coffee will not make you quit the ketogenic state.

Of course, this is only personal data. This tester is 36 years old and is a ketogenic practitioner with high insulin sensitivity.

The data changes of blood sugar and blood ketone vary from person to person. I think, if you want to know, you can try it yourself, buy some test paper and test it. Remember to test it several times, and it will be convincing after about three times.

Finally, some people will worry that drinking coffee will affect insulin levels.

I don't think it will have much impact. If it has little effect on blood sugar, it will not have much effect on insulin. If the insulin level rises, the blood sugar will be greatly reduced.

Coffee itself will not lead to obesity, but also has a certain weight loss effect.

However, caffeine may affect blood sugar in other ways, for example, coffee may increase adrenaline, resulting in a decline in the ability to metabolize sugar.

Caffeine blocking adenosine may have some effect on insulin secretion. If you drink too much coffee, it will affect your sleep and may reduce insulin sensitivity.

However, all this is because of quantity. If drinking coffee doesn't affect your sleep and make you excited enough, you don't need to worry.

This effect of coffee on blood sugar and insulin is really insignificant compared with high-carbon water diet.

In short, drinking coffee normally will not make you fat, nor will it reduce your insulin sensitivity, and it may also have a certain weight loss effect.

However, be careful not to eat coffee as a meal. If it is not low-carbon, there is no need to drink bulletproof coffee. Not everyone needs bulletproof coffee. In fact, a friend who is a ketone can not drink bulletproof coffee.

People who don't like coffee don't have to force themselves to drink coffee, but friends who like it can rest assured.