We have known for some time that coffee can help with fat loss.
The main way it does this is boosting epinephrine (adrenaline) which helps release free fatty acids from fat cells into your bloodstream (1).
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This doesn’t necessarily mean you are going to lose that fat.
The caffeine simply mobilizes your stored body fat and releases some of that fat into the bloodstream.
If you exercise at this point, you get a slight increase in the burning of body fat since your body has an easier time accessing this fat.
Caffeine can also help you train more intensely which can lead to an increase in calories burned.
This creates a larger calorie deficit.
The goal of any weight loss plan ultimately comes down to achieving a calorie deficit and coffee can help in this way.
Coffee can also work as an appetite suppressant for some people. I always assumed it worked to kill the appetite for everyone, but this is not the case (2).
A study in 2018 showed coffee can reduce DNA damage (3)
“Our results indicate that regular consumption of a dark roast coffee blend has a beneficial protective effect on human DNA integrity in both, men and women.”
Men and women who like to use intermittent fasting to stay lean, often start their day with black coffee.
I was already sold on coffee, but new research shows another possible benefit.
A study published on June 24, 2019, shows that coffee (or caffeine in general) stimulates your “brown fat” in your body (4) to burn more calories and boost metabolism.
This is independent of caffeinated exercise.
Brown fat is a metabolically active fat.
It helps to heat the body up when temperatures are cold. It’s most likely one of the reasons that people have used cold water immersion in the past to get lean.
As adults, we don’t have a lot of brown fat.
If coffee can activate it, then possibly this could assist in getting a bit leaner over time.
I think coffee can give you a SLIGHT edge for getting lean, but only if everything else is dialed in.
You don’t need coffee or caffeine to get lean.
The leanest guy I know is the co-author of my course High Carb Fat Loss and he doesn’t consume any caffeine whatsoever.
He lives in Iceland too!
It seems like a warm cup of coffee would be perfect on those days in mid-winter where they barely see the sun.
If you do drink coffee, think of it as giving you a slight edge when it comes to getting lean.
I recommend drinking coffee in a fasted state 15-30 minutes before working out.
I typically drink 1-2 cups of coffee in the morning and one cup of coffee 15-30 minutes before working out.
This releases free fatty acids from your stored body fat into the bloodstream.
When you combine this with exercise you can amplify the effect.
*Chart from my Visual Impact Cardio course.
As I mentioned earlier…
Some people actually become hungrier after drinking coffee.
If coffee increases your appetite?
It is NOT going to help you get lean even if it does activate your brown fat to increase calorie burn.
If coffee decreases your appetite?
I think it can be a healthy way to start your day (as long as you don’t go overboard). This most recent study simply shows that there is a strong possibility that coffee will help you burn a little more body fat through brown fat activation.
*NEW* Visual Impact Fat Loss Boost Diet
For 15 years I've helped fashion models get lean for photoshoots. Use my plan to Lose 5-10 pounds of PURE body fat in 14 days.
We don’t know how MUCH additional fat, but every little bit helps when you are trying to get or stay lean.
Cheers,
-Rusty Moore
As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.
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