The debate around the potential benefits of coffee and lemon mixture has been a subject of controversy for a long time now. With the basic idea that drinking instant coffee and lemon can help speed up weight loss, many people have turned to this combination in desperate hopes of slimming down. The jury is still out whether drinking instant coffee and lemon helps you lose weight, or if it is an unhealthy idea.
Instant coffee made with water contains no additives. However, adding boiling water to instant coffee can quickly break down nutrients and diminish its benefits. On the other hand, lemon is rich in vitamin C, folate, and important minerals like potassium, magnesium, and calcium. So, mixing lemon with instant coffee can add up to the boosting small compounds found in the brew.
According to a study published in the American Journal of Science, the combination of coffee and lemon showed positive results for reducing body fat. The study included overweight participants, testing their body fat composition after an eight-week period. After the trial period, the results showed that a combination of coffee and lemon helped participants reduce their body fat percentage significantly.
For those looking to shed some weight, drinking instant coffee and lemon may sound like a promising idea. However, before trying this approach, it’s important to remember that no food or drink is a magical solution to weight loss. Despite the fact that this concoction may help cut down, body fat, strict dieting and regular exercise still plays a major role in losing unwanted weight.
Nutrition experts, Dr. Mary Gagliardi and Susan B. Dopart,warn that when combined, coffee and lemon can be more acidic to the digestive system.Dr. Gagliardi advises that it is not wise to drink coffee in excess, as too much caffeine can lead to gastric irritation, heartburn and other digestive issues.
Research conducted by a nutrition expert from the University of Connecticut reveals that the effects of coffee and lemon may have positive effects in terms of weight loss, it is however not a valid or healthy option for long-term weight management. The expert further explains that consuming large amounts of this mixture can weaken the liver thus increasing the risk of disease and damaging the long term weight loss goals.
Dr. Annika Post suggests that as an alternative to the coffee and lemon mixture, people should turn to green tea and lemon with honey as a weight-loss solution. Green tea is loaded with catechins and polyphenols that help the body get rid of harmful toxins and facilitate weight loss. In his words, “Green tea is a much healthier and more balanced option than coffee and lemon mix, which can be too acidic. Green tea and lemon with honey is a great way to get the benefits of both these ingredients while enjoying the sweetness of honey.”
Interactions Between Coffee and Lemon
The biochemical properties of coffee and lemon posses an interesting interplay of both nutrition and physiology. Studies have revealed that the consumption of instant coffee and lemon can result in increased metabolic rates for around 3 to 4 hours post consumption. This effect is mainly due to the citric acid reaction in lemon combined with the physiological effects of caffeine found in instant coffee.
Drinking the coffee and lemon mixture can cause an insulin spike, while making it more efficient for the body to burn fat. More fat can be oxidized due to the presence of caffeine in the mixture, leading to an increased release of the fat-burning hormones adiponectin. It has also been found to increase metabolic rate and improve energy expenditure.
Studies have found that the mixture of coffee and lemon may even help to reduce the absorption of carbohydrates during digestion. This leads to lower blood sugar levels and lower body fat percentage as lesser amount of carbs are stored in the body. Therefore, drinking coffee and lemon may help reduce fat accumulation.
Risks of Drinking Instant Coffee and Lemon
Although the mixture of instant coffee and lemon does contain certain benefits, it should be noted that the combination can also lead to certain health risks. Since the lemon and the coffee work synergistically in the body, there is a chance of adverse reactions caused by excessive consumption. As caffeine is a big component of the combination, too much of it can lead to restlessness, irritability, nausea and can even lead to dehydration and impaired performance. Thus, it is important to only consume the mixture in limited amounts.
Excessive intake of caffeine is also known to increase the risk of kidney stones, which are the most common type of kidney disease. Long-term consumption of coffee can also lead to an increased risk of heart and liver damage and high cholesterol levels. Additionally, in cases of gastric sensitivity, caution should be exercised, as the caffeine and acidic nature of the combo can lead to abdominal discomfort and other gastrointestinal issues.
Advantages of Drinking Instant Coffee and Lemon
The mixture of coffee and lemon can work together to aid quick weight loss. Studies have informed that coffee may have a mild diuretic effect and consuming it with lemon may further amplify this effect. The citric acid in lemon helps to stimulate the digestive enzymes, aiding digestion along with the metabolism.
Furthermore, coffee and lemon contain antioxidants which could help to reduce levels of oxidative damage and inflammation caused due to exercise. Exercise-induced inflammation is linked to prolonged periods of stress in the body and by consuming the coffee and lemon mixture, athletes and fitness enthusiasts can reduce the risk of injury and improve health.
What’s more, may people prefer to consume the mixture of coffee and lemon in the morning as it is known to increase alertness while providing the body with more energy making it more convenient to start the day. The combination works as an appetite suppressent, allowing people to eat less throughout the day and reduce calorie intake.
Effects of Drinking Instant Coffee and Lemon
Overall, drinking a combination of instant coffee and lemon does have positive effects on the body. While it can help speed up the metabolic rate and aid in weight loss, it is important to be aware that the mixture also has potential risks. As with any nutritional activity, it is important to be mindful of the possible consequences of drinking instant coffee and lemon.
The key to any successful weight loss plan is balance, so for best results, the mixture of instant coffee and lemon should be consumed in moderation. Furthermore, when used in combination with a balanced diet and regular exercise, the mixture can essentially help to speed up the weight loss process.
Recommended Dosage of Instant Coffee and Lemon
The effects that instant coffee and lemon will have can depend on the amounts consumed and the individual’s body and lifestyle. In terms of dosage, the World Health Organisation recommends limiting adult caffeine intake to 400mg per day with a maximum of 4 cups of coffee per day. Therefore, when consuming instant coffee and lemon, it is recommended that a person should not exceed drinking less than 4 cups a day.
Alongside this, a person would only need to add a small amount of lemon, a quarter of a teaspoon for each cup consumed. Since the acidity of lemon is higher, consuming too much can have adverse effects on digestion and health. If preferring to not use lemon at all, adding about half a teaspoon of honey per cup can be an effective alternative for reducing the acidity of coffee.
Side Effects of Instant Coffee and Lemon
Drinking too much of the coffee and lemon mix can have certain side effects. While having 1 or 2 cups every day can be beneficial, it is important to note that excessive amounts can cause dehydration, heartburn as well as insomnia. Considering coffee is a diuretic, it needs to be combined with adequate amounts of water to maintain hydration. Furthermore, coffee is known to be highly acidic and when combined with acidic lemon juice, it can aggravate digestive acids and lead to an upset stomach.
In addition to this, studies have suggested that regular consumption of coffee and lemon mixture can lead to an increase in jitteriness, irritability and an inability to concentrate. Insomnia may also occur due to the caffeine content in the mixture, impairing a person’s ability to sleep well.
Foods to Include in a Weight Loss Plan
In order to make a weight loss plan successful and maintain constant results, it is essential to add foods that target and help boost weight-loss goals. When selecting foods to increase the odds of weight loss, some great types of foods to consider are those that contain high fibre content and protein, while being low on calories.
Some of the best foods that contain these characteristics and are beneficial for weight loss are fruits and vegetables, lean proteins such as eggs, fish, and poultry, nuts and seeds, and whole grains. Plant proteins such as beans, lentils, and quinoa are also great sources of fibre, proteins, and healthy carbs. Poultry, fish and eggs are not just great sources of lean proteins but are also known to help with hormones involved in fat loss.
Consuming foods that contain healthy fats such as avocados, salmon, olive oil, and nuts are a great way to improve overall health, reduce cholesterol levels and aid with weight-loss. Such foods help to nourish the body so that it can perform optimally, helping to maintain powerful weight loss results.
Conversion of Calories to Fat
People often underestimate the amount of calories they are consuming and overestimate the amount of calories they burn each day. To stay on track with achieve sustainable weight loss goals, it is important to understand the amount of fat your body is storing, and the calories available in different types of food.
To work out how many calories needed to lose fat, it is key to understand that it takes 3500 calories to burn one pound of fat. This means that people will have to create a calorie deficit either through diet or exercise. By eating 500 less calories than what is needed everyday, the recommended amount for sustainable weight loss, a person can burn 1 pound of fat in a week.
On the other hand, if a person replaces the 500 calories with healthy protein or fibre filled snacks, it can help to keep you full for longer periods, and also help boost weight-loss. But, it is important to be also mindful to not replace the calories with unhealthy snacks, as it can lead to the yo-yo diet effect and reduce your chances of weight loss.
Healthy Habits to Help Lost Weight
To get the best results from a weight-loss plan, it is important to build good habits that can help speed up the weight-loss process. The biggest contributor to successful weight loss is diet, but exercise is just as important. Including exercise in your daily routine boosts metabolism and help build lean muscle which leads to improved fat burning results.
Exercising regularly for about 30 minutes for 3-4 a days a week is a great way to boost weight-loss, but other simple habit changes can have positive impact as well. For example, getting enough rest is important to allow your body to reset and recover daily, as tiredness can cause an increase in the consumption of unhealthy snacks.
In addition to eating healthy and getting enough exercise, people should also focus on gradual changes to help with weight-loss. Planning meals in advance and counting calories can be great way to stay on track with goals and not miss out on key nutrients such as proteins and fibres.
One of the most effective weight-loss strategies is by changing your mindset and focusing on the nutritional aspect of healthy eating, rather than calorie counting. Concentrating on cultivating a healthy lifestyle and finding ways to stay active, will lead to more natural and lasting weight-loss.
