The AdvoCare 24-Day Challenge is an innovative approach to dieting, exercise and supplementation. Highly-regarded by those who’ve tried it and regularly recommended as an effective personal wellness program, the diet plan specifies that dieters avoid caffeine and alcohol for the 24 day span. Does this include black coffee?
Black coffee is widely considered to be a healthy beverage choice, delivering more antioxidants than a cup of tea and allowing dieters to enjoy the natural flavors without sugar or dairy. Caffeine is included in the AdvoCare 24-Day Challenge-free ingredients list, so how does one determine where to draw the line?
One could consider caffeine’s effects when deciding if black coffee is an acceptable add in. Caffeine can act as a stimulant to the nervous system, stimulating blood flow, short-term energy, and mood. As the effect of caffeine is due mostly to the amount of caffeine consumed rather than the type of beverage it is included in, choosing to drink black coffee would still have an impact.
Studies have shown that moderate intake of caffeine – up to 400 milligrams daily – is generally recognized as safe. That’s roughly three to four 8 ounce cups of coffee, or seven to eight cups of tea a day. Those who take part in the AdvoCare 24-Day Challenge may need to take into account their caffeine intake and adjust the amount of black coffee consumed accordingly.
The high-sugar and fatty processed food often included in fast food culture is a major contributor to ill health. The AdvoCare 24-Day Challenge provides participants support and guidance to find a healthier, more balanced approach to eating. Replacing sugary snacks with a cup of black coffee is one way of introducing healthier alternatives with added benefits.
It is recommended by experts that dieters opting to include black coffee as part of their AdvoCare 24-Day Challenge should be aware of the effects, both positive and negative, that caffeine can have on the body and mind. Being mindful of the amount of caffeine consumed, the effects it has, and how these might affect the challenge is important for those wishing check that their drinking habits remain within a healthy, sustainable range.
Effects of Caffeine on Metabolism
Caffeine has been known to help some people with weight loss, as an element of their overall lifestyle and diet plan. Caffeine is a stimulant, and works in the body to boost metabolism which produces heat and help to burn additional calories. The National Institute of Health note several scientific studies suggesting that caffeine may help with weight loss, though the effects can vary from person to person with ‘tolerance’ differing.
The effects of caffeine can accelerate metabolism, temporarily causing it to increase by 3-11%, depending on the individual. It is notable that while caffeine may help to heighten metabolic rate and burn additional calories in the short term, the effects are generally temporary and soon settle.
Can Coffee Regulate Appetite?
It is widely believed that drinking coffee, due to its containing high levels of caffeine, reduces hunger and therefore stimulates a reduction in overall food intake, though evidence for this assertion is scarce. Some studies hypothesize that it is not caffeine that suppresses appetite but rather the ritual of drinking a cup of coffee among individuals as part of their everyday routine that has the impact.
It has also been suggested that artichoke extract,chlorogenic acid and guararn gum, which are often found intertwined with caffeine can act as appetite suppressants. Further studies are needed to fully understand these interactions and effects.
How Drinking Coffee Impacts the Nervous System
Caffeine belongs to a class of drugs called methylxanthines, and is one of the most consumed psychostimulants, second only to nicotine. When nitrogen is found in the synapse of cells, caffeine triggers the release of a neurotransmitter called adenosine,on which it acts as an antagonist.
Adenosine is responsible for signalling to the body when it becomes sleepy, so when caffeine interrupts the adenosine from binding to the receptor, it acts as an inhibitor and keeps the body awake and alert. This, in turn, raises dopamine levels, which can lead to increased energy and motivation.
Can Black Coffee Impact Mood?
The effects of coffee on mood vary depending on the individual. Studies suggest that for some, coffee can improve overall mood, leading to a ‘feel-good’ effect, as well as reduced fatigue, greater alertness and enhanced memory. On the other hand, for other individuals, coffee has been known to produce feelings of anxiety and jitteriness. Genetic differences among drinkers, duration of use and age are all key contributors.
Heightened cortisol levels due to drinking coffee can cause mood and behavioural changes, leading those who are particularly sensitive to dark roast or espresso increases feeling of anxiety. In contrast, those who drink lighter, less acidic coffee types such as a decaf coffee may experience the boosting effects of caffeine with less nervousness.
How to Minimize Caffeine Intake During the Challenge
Those taking part in the AdvoCare 24-Day Challenge and wishing to minimize caffeine intake may opt for decaf coffee, which has 97% of the caffeine removed. Decaf coffee can still provide many of the beneficial acids and minerals found in regular coffee, as well as flavor and aroma. Creamers, syrups and flavored shots can be used to add additional flavor if preferred.
Alternatively, those wanting to maintain all their caffeine may opt for dark roast or espresso, containing higher levels of caffeine than light and mild coffees. Limit intake to one or two full-flavored coffees per day. Similarly herbal teas provide a healthy and energizing alternative to black coffee, but are entirely caffeine free.
Dietary Supplements and Alternatives to Black Coffee
The AdvoCare 24-Day challenge is designed to provide participants with necessary tools to maintain good balance in their dietary habits. Recommended products from AdvoCare may be used to replace caffeine-containing beverages such as black coffee, delivering natural energy and metabolic highs throughout the duration of the challenge.
The Spark® energy drink can act as a viable replacement for black coffee and is rich in B vitamins, providing an energy boost with no crash. Similarly, an AdvoCare herbal cleanse tea may be drank 3-4 times a day to not only detoxify your body, but also provide a boost to your metabolic system without caffeine.
Conclusion
In summary, those taking part in the AdvoCare 24-Day challenge can drink black coffee, but should do so with caution and be aware of the physiological effects that caffeine can have on the body, particularly when used as part of a well-balanced dietary plan. However, if intake is managed properly, black coffee has the potential to bring about greater energy for dieters throughout the challenge.
