The impact of coffee on the human body is multifaceted.
Caffeine, found in coffee, is known for its ability to stimulate metabolism. Studies show that after consuming caffeine, metabolic rate increases by approximately 3-11%.
This increase in energy metabolism can contribute to more efficient calorie burning and, consequently, weight loss.
Additionally, caffeine affects the hormone adrenaline, increasing its levels in the blood, leading to increased breakdown of fat cells and releasing them as free fatty acids for energy use.
Thus, coffee may contribute to increased available energy and improved physical performance by 11-12%.
However, it is important to note that regular coffee consumption may lead to a decrease in sensitivity to caffeine, and its stimulating effect on metabolism may decrease over time.
Coffee is rich in antioxidants and may contribute to improved cognitive functions, increased concentration, and maintaining energy levels, which is particularly important during the initial stages of keto-adaptation when energy levels may decrease.
Nutritional Value
Coffee contains minimal carbohydrates and has virtually no impact on blood glucose levels, making it an ideal beverage for maintaining a state of ketosis.
In pure black coffee, there are almost no calories, carbohydrates, or other macronutrients, so it will not disrupt either ketosis or intermittent fasting.
However, adding sugar, milk, or cream can significantly increase the amount of carbohydrates, contradicting the principles of the keto diet.
Possible Risks
Despite the positive aspects, excessive coffee consumption can lead to dehydration, as well as sleep and hormone level disturbances.
For some individuals, caffeine may cause increased anxiety and heart palpitations.
It is important to find an individually suitable dosage and not abuse caffeine.
It is also worth paying attention to personal tolerance to caffeine, as it can affect cortisol and blood glucose levels, potentially disrupting ketosis in some individuals.
Considering these factors, moderate coffee consumption is recommended on a keto diet, usually up to 2-3 cups a day.
Coffee Myths
Let’s consider some common misconceptions about coffee.
Does coffee stunt growth?
There is no scientific evidence that coffee consumption stunts growth.
This myth likely arose from concerns about the effects of caffeine on calcium absorption, but research does not support this.
Does coffee cause dehydration?
Although caffeine has a mild diuretic effect, the water in coffee more than compensates for it, making coffee a hydrating beverage overall.
Does decaf coffee contain no caffeine?
Decaf coffee still contains a small amount of caffeine, although much less than regular coffee.
Does coffee aid in weight loss?
While caffeine may temporarily boost metabolism, coffee alone is not a magic solution for weight loss and should be part of a balanced diet and exercise regimen.
Is coffee bad for the heart?
Moderate coffee consumption is generally safe for most people and may even have protective properties for the heart.
However, excessive consumption can be harmful.
Does coffee cause cancer?
There is no compelling evidence that coffee causes cancer. In fact, some studies suggest it may have a protective effect against certain types of cancer.
Does coffee lead to insomnia?
Caffeine can impact sleep if consumed late in the evening, but moderate coffee intake in the morning or early afternoon will not cause insomnia.
Does coffee increase the risk of osteoporosis?
Moderate coffee consumption does not increase the risk of osteoporosis. It is important to maintain a balanced diet with sufficient calcium intake.
Is coffee harmful during pregnancy?
Moderate coffee consumption (up to 200 mg of caffeine per day) is considered safe during pregnancy.
However, excessive intake should be avoided.
