Are green coffee beans really helping you to speed up your weight loss process? Let’s see what scientists have discovered about these so called “slimming aids”.
You’re probably aware of the long-standing health debate surrounding coffee consumption. Health and fitness experts take us in circles on whether the popular brew is healthy.
Today, there is a similar debate around another coffee product: green coffee beans. They became popular as weight loss supplements after being featured in many shows, ads, and journals.
In this article we’ll explore the potential weight loss benefits of green coffee beans
What Are Green Coffee Beans?
An excellent question.
You know the beans you grind up for your morning pick-me-up? Green coffee beans are the exact same thing, just without the roasting.
In fact, they’re the same thing that coffee roasters purchase, except the roasters have the intent to actually roast the green coffee beans.
This process turns them into the brown coffee beans or nearly black espresso beans most of us are much more familiar with.
Do green coffee beans help with weight loss?
Green coffee beans are known to have chlorogenic acid, a compound believed to aid in weight loss and reduce blood pressure. And just like regular roasted coffee beans, green coffee beans contain a lot of powerful antioxidants.
Roasting coffee beans reduces the amount of chlorogenic acid, which explains why drinking regular coffee – or even eating roasted coffee beans – has little impact on weight loss, aside from it being a low calorie alternative to other beverages.
Green coffee is sold in most health food stores as a solid pill, but they are also sold online.
Recommended daily doses range from 60 to 185 milligrams.
How Does Chlorogenic Acid Aid In Weight Loss?
Chlorogenic acid promotes fat loss by enhancing the activity of the PPAR gene. This gene is responsible for oxidation of existing fat cells while also inhibiting production of new fat cells.
In a study conducted on obese and overweight people, each person was instructed to take one or two doses of green coffee per day and their weight was routinely recorded. (1)
The study lasted 12 weeks with minimal changes in the participants’ lifestyles.
The outcomes were as follows:
- 97% of participants lost weight at an average of 6% decrease;
- BMI reduced by 5.7%;
- Waist circumference decreased by 6.8%.
Pretty remarkable for only 12 weeks, right?
Studies That Support Green Coffee Beans For Weight Loss
Several additional studies support green coffee beans as having positive impacts on weight loss.
A research paper published in BMC Complementary and Alternative Medicine on the effect of green coffee beans on mice’s weight showed fat and weight loss in mice. (2)
Five years later, another study was published in Gastroenterology Research and Practice Journal. The meta-analysis of five studies showed a significant reduction in the body weight of subjects that used green coffee bean supplements for weight loss. (3)
In 2012, 16 obese adults supplemented green coffee for three months with negligible lifestyle changes. The subjects lost an average of 10.5% of their body weight and with a 16% reduction in body fat. This study, published in the Diabetes Metabolic Syndrome and Obesity Journal, also recorded no adverse side effects. (3)
Benefits Of Green Coffee Beans
In addition to helping tackle weight loss, taking green coffee bean supplements every day can have numerous benefits including the following:
- Stabilizes blood sugar levels;
- Reduces blood pressure;
- Slows down aging effects due to high amount of antioxidants;
- Boosts energy;
- Reduces the chances of developing brain-degenerating conditions such as Alzheimer’s disease.
Side Effects Of Green Coffee Beans
Though one study above reported no side effects, there are some potential side effects you should note, mostly related to the high amounts of caffeine green coffee beans contain. After all, they are the same thing as roasted coffee beans, remember?
Some of the common side effects include:
- Stomach upset
- Frequent urination
- Staying awake for long
- Increased heart rate
These side effects can differ from person to person depending on their caffeine sensitivity.
What Else Can One Do To Lose Weight?
Green coffee can help you lose weight when accompanied by healthy lifestyle changes. To supplement your green coffee routine, health experts recommend eating a healthy diet with regular exercise.
Specifically, The Center for Disease Control and Prevention suggests cutting your daily calorie intake by 50% and exercising for approximately 70 minutes per day.
When buying green coffee beans make sure you are purchasing from reputable companies. Some companies are known for selling contaminated products while others have been accused of fraud.
Also, seek advice from your doctor before taking any supplement, especially because there is still a need for more research on this subject.
Have you used green coffee for weight loss? What was your experience? We would love to hear from you.