Caffeine aids in weight loss primarily due to calorie burning and appetite suppression. Caffeine may reduce your desire to eat for a brief time. Caffeine also stimulate thermogenesis — one way your body generates heat and energy from digesting food. It also support lipolysis. Lipolysis is the breakdown of fat.
There are various ways in which we can consume caffeine. Caffeine can naturally be found in leaves, seeds, nuts and berries. Here are the primary sources of caffeine:
Caffeine in Coffee
This is the most popular source of caffeine. Coffee beans can be grown, roasted or blended to produce an assortment of tastes. The caffeine content in your average cup of coffee is around 100mg. Decaffeinated coffee isn't actually caffeine-free, and can contain up to 12mg of caffeine.
Caffeine in Tea
Tea farmers harvest and process the tea leaves to produce different types and flavors. The type of tea is determined by the level of oxidation the leaves underwent. Among the caffeinated varieties are green, white, black and yellow. Your average cup of tea contains 85mg of caffeine. Many people believe that tea is less intense in caffeine levels than coffee. So yes, this is actually true!
Caffeine in Energy Drinks
Energy drinks are becoming another popular way to consume caffeine. A single can of energy drink can have between 80 and 280mg of caffeine. The average popular energy drink has more caffeine per ounce than soft drinks! The goal of energy drinks is to give the user a short-term boost of energy.
Caffeine in Chocolate
Yes, you got it right. Chocolate is not even safe from caffeine! Dark chocolate has the same amount of caffeine in a 20mg of caffeine per 30g. Milk chocolate has 6mg of caffeine per 30g serving. White chocolate on the other hand is the only caffeine-free chocolate out there, with absolutely no caffeine content.
Caffeine supplements are the purest form of caffeine because are not diluted or mixed with other chemicals. That being said, it is easier to control. The downside here is that most tablets has 200mg doses, so if you prefer this caffeine source, better cut off your other forms of caffeine intake.
Caffeine in Pain Relievers
Caffeine is also present in some pain relievers. It aids the body to absorb the analgesic portion of the medicine. Analgesic is the active painkiller in the drug. The amount of caffeine in over-the-counter drugs is required to be on the label.
For enhanced effects, best to take caffeine before your morning cardio. Taking caffeine in mid-day is recommended to curve your appetite or take it 20-30 minutes before you start to exercise.
When looking to maximize the dietary effect of coffee, it is essential to ensure you don’t drink too much. Always to stay below 5 cups a day. It’s not hard to overdo it and develop tolerance in your body making it harder and harder to feel the effects.
If you daily consume 500 mg of coffee per day, you may want to consider cutting back. In excess amounts, caffeine overuse can trigger a fast heart rate, insomnia, anxiety and restlessness, among other side effects. However, in moderate doses, caffeine offer other health benefits, including boosts to memory, concentration and mental health. Caffeine, alone or in combination with other supplements, can significantly increase a person’s metabolism thus boosting calorie burning.
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