Everyone in this world loves to have tea or coffee in the morning and afternoon. Our day seems incomplete without a cup of coffee or tea. We drink tea or coffee for a morning boost as it provides energy due to the presence of caffeine. The caffeine found in mate, guarana, cola, coffee, green coffee, tea, etc. So, now you might be curious to know what is caffeine and how much caffeine per day for weight loss can be taken?
What is Caffeine?
All of us have heard the word ‘caffeine’ several times. Many people don’t know much about caffeine. As caffeine is found in many beverages so it is indispensable for you to have some information about it. Caffeine is present in 60 plants, including kola nuts, cacao pods, tea leaves, coffee beans, etc. In this world, around 90% people consume caffeine in different forms. It is also added to many drinks and foods. Different drugs like weight loss pills also contain caffeine. Medicines to treat pain and drowsiness also have caffeine to enhance the effect.
FDA (The food and drugs Administration) declares caffeine as a food additive as well as a drug. Caffeine also has the ability to boost energy that is also found in energy drinks. As it is a natural stimulant, it stimulates the brain and central nervous system. Caffeine is good to prevent tiredness and increase alertness.
Safe Amount of Caffeine
When a person consumes caffeine in a certain quantity without experiencing any adverse effects that amount is called the safe amount. It’s a bit complicated to analyze the exact amount of caffeine for anyone as people have different reactions and sensitivity to caffeine based on factors like age, tolerance, and medical conditions.
For adults, the safe amount of caffeine is 300 mg – 400 mg per day. Basically, the amount of caffeine depends on the body weight. So, if you are overweight, then you can consume a bit more than average people. Similarly, if you are underweight, then you should consume less amount of caffeine.
If you ask how much caffeine per day for weight loss is safe, then I would say that you can take 100 mg – 400 mg for weight loss that is equivalent to 1 – 4 cups of coffee. Caffeine suppresses appetite, burns fat, improves brain function, enhances mood, speeds up weight loss, boosts metabolism, provides energy, prevents type-2 diabetes and heart disease, protects skin, reduces cancer risk, prevent gouts, protects the liver, and lowers the risk of multiple sclerosis.
Calories In Caffeine
Caffeine itself doesn’t contain any calorie, but that doesn’t mean the energy drinks you buy is calorie-free. So, if you are on a weight loss journey, then you can drink black coffee or green coffee to achieve the result faster. Whenever you are buying something to eat or drink, try to check the nutrition label so that you know how much calories you are getting with the caffeine. Take a look at commonly used items and their amount of caffeine
|Item||Serving Size||Caffeine mg per-serving avg.|
|Brewed Coffee||6 oz||100|
|Instant Coffee||6 oz||65|
|Decaf Coffee||6 oz||3|
|Brewed Tea||6 oz||40|
|Instant Tea||6 oz||28|
|Coca Cola||12 oz||35|
|Mountain Dew||12 oz||54|
|Monster energy drink||16 oz||160|
|RedBull energy drink||8.3 oz||76|
|NoDoz Max. Strength||1 tablet||200|
|Hershey’s Milk Chocolate bar||1.55 oz||9|
|Hershey’s Special Dark chocolate bar||1.45 oz||31|
Side Effects Of Caffeine
All the problems start when consuming caffeine in an excess amount. Taking it more than 400 mg makes it turn all the benefits into the side effects. The normal dose of caffeine increases alertness, but the high dose leads to anxiety. It may also cause insomnia, digestive issues, kidney failure (rare case), high blood pressure, rapid heart rate, frequent urination, chest pain, agitation, headache, ringing in the ears, vomiting, nausea, irritation, nervousness, upset stomach, restlessness, and fatigue.
In some cases, the caffeine worsens diarrhea, IBS, bleeding disorder, diabetes, and anxiety disorder. If you are having any history of bipolar disorder or going through it, then limit the caffeine intake immediately as it might get worse. Epilepsy is a condition in which the sufferers get convulsions and seizures. High dose of caffeine in such condition is harmful and it is recommended to take a low dose with care. Glaucoma is an eye disease in which people feel the pressure inside the eye. You may feel the pressure 30 minutes after taking caffeine that lasts for 90 minutes.
You may only experience the side effects if you consume a high dose of caffeine.
Who Should Limit Caffeine
Take a look at some conditions in which you should limit the amount of caffeine or completely avoid it
- People with high blood pressure
- Someone who has irregular or fast heartbeats
- One who has insomnia
- Person who has ulcer or GERD
- Anxiety disorder
- Chronic headaches and migraine
- Children and teen
- If you are taking any medicines, including heart medicines, asthma medicines, antibiotics, and stimulants, then consult with your doctor before taking caffeine and also confirm if it might have any interaction with the supplements you are taking.
- Pregnant and breastfeeding women should limit the amount of caffeine as the amount they take will go to their baby.
Withdrawal Of Caffeine
A person who has been consuming caffeine for a long time and suddenly stop the intake will get caffeine withdrawal. Following are the symptoms
- Difficulty concentrating
This ‘How much caffeine per day for weight loss’ article is all about caffeine; safe amount, calories, and side effects. Caffeine definitely makes you lose weight by suppressing appetite, burning fat, and improving metabolic rate. Caffeine has many benefits and it makes you healthy. There are also many side effects that you may get if you consume more than 400 mg of caffeine. Side effects of too much caffeine can be life-threatening, so limit the amount. Avoid high doses of caffeine and stay safe.