Americano: Does it Really Not Cause Weight Gain? The Truth About Coffee You Need to Know
Many people reach for an Americano as one of the first drinks when dieting. Americano is widely recognized as a low-calorie beverage that offers a relatively clean taste compared to other coffee drinks, allowing people to drink it without guilt. But is Americano really a safe choice that doesn’t cause weight gain? Simply choosing it based on calorie content might actually lead to diet failure. Let's explore the hidden risks of Americano and how to consume it healthily.
Low Calories, But Don’t Let Your Guard Down
An Americano typically contains around 10 kcal per cup, boasting significantly lower calories compared to high-calorie drinks like cafe lattes or iced cafe mochas. This low calorie count is highly appealing to those considering dieting, but just because it’s low in calories doesn’t guarantee it will help you with your diet. If you let your guard down and consume too much Americano due to its low calorie count, it could lead to unexpected results. This depends on how other components of coffee interact within your body. Dieting based solely on calorie consideration could lead to failure.
Excessive Caffeine Intake Can Trigger False Hunger
Caffeine, one of the main ingredients in coffee, has various effects on the body. Caffeine stimulates the central nervous system, increases heart rate, quickens breathing, and gives the body a sense of alertness. This stimulation promotes the secretion of cortisol, a stress hormone, which can interfere with the function of leptin, a hormone that suppresses appetite, leading to false hunger. This can cause you to seek food frequently, even when you’re not truly hungry. Additionally, this phenomenon could increase stress, potentially leading to a vicious cycle.
Cortisol, the Culprit of Abdominal Fat Accumulation
Cortisol influences various metabolic functions in the body and plays a role in inhibiting the breakdown of body fat. Cortisol particularly affects abdominal fat accumulation because there are many cortisol receptors in the abdominal area. Long-term excessive caffeine consumption causes the sympathetic nervous system to be over-activated, followed by the activation of the parasympathetic nervous system to suppress it, which slows down the body's metabolism. These changes can hinder the elimination of toxins from the body, potentially turning your body into one that easily gains weight. This can promote abdominal obesity, which could have long-term adverse effects on your health.
Cafestol Raises Cholesterol Levels
Americano also carries potential risks of affecting cholesterol levels. The espresso base of Americano contains a chemical substance called cafestol. This cafestol increases enzyme levels in the liver, which in turn raises blood cholesterol levels. A study conducted in the Netherlands found that a cup of Americano contains about 4mg of cafestol, which can raise cholesterol levels by about 1%. Excessive long-term consumption of Americano could lead to increased cholesterol levels, raising the risk of cardiovascular diseases.
Healthy Americano Consumption Methods
It’s important to maintain an appropriate amount of consumption when drinking Americano. The Food and Drug Safety Ministry recommends a maximum daily caffeine intake of 400mg for adults. Based on this, it is advisable to limit your Americano intake to around three cups per day. Additionally, eating foods rich in dietary fiber or drinking plenty of water when consuming coffee can help reduce the effects of caffeine on the body. These habits can help minimize the negative impact of coffee on your health.
Alternatives to Americano
If you want to reduce your caffeine intake, choosing a decaf Americano is a good option. Decaf coffee contains significantly less caffeine than regular coffee, so it stimulates the nervous system less and has less impact on cortisol secretion. Additionally, considering other beverages such as green tea or herbal tea to reduce caffeine intake is also worth considering. Green tea, in particular, is rich in antioxidants and can positively impact both dieting and health. Herbal teas can help calm the body and reduce stress, making them excellent beverages to enjoy in the evening without any burden.
How to Maximize the Benefits of Americano
The fact that Americano is low in calories is advantageous for dieting, but to consume it healthily, you need to observe some precautions. First, when drinking Americano, it’s better to enjoy it as a beverage rather than as a tool for dieting. Second, it’s important to limit your daily intake to avoid excessive caffeine consumption. Third, pay attention to the foods you consume with coffee. Drinking Americano with high-calorie snacks can reduce the diet effect. Lastly, be mindful of the time of day you drink coffee and how you consume it.
Habits to Avoid When Drinking Americano
One habit to avoid when drinking Americano is consuming coffee on an empty stomach. Drinking coffee on an empty stomach can stimulate gastric acid secretion, putting a strain on the stomach, and potentially leading to digestive disorders such as indigestion or gastritis. Additionally, drinking coffee on an empty stomach can trigger false hunger, leading to excessive calorie intake. These habits could actually hinder your diet. Instead of drinking coffee on an empty stomach, it’s better to have a light meal first and then drink coffee for better health.
Consider the Time of Day When Drinking Americano
The time of day when you drink Americano is also an important factor. Drinking coffee in the morning can boost metabolism and help you start your day energetically. However, drinking Americano in the late afternoon, especially in the evening, can interfere with your sleep at night. This is because caffeine remains in your body and can reduce sleep quality. Therefore, it’s advisable to refrain from caffeine intake after 6 p.m. Consuming caffeine after this time increases the likelihood of sleep disturbances, negatively impacting your condition the next day.
Establishing a Healthy Coffee Culture
Coffee beverages, including Americano, have become an indispensable part of modern life. However, if you form the wrong habits around drinking coffee, it could harm your health. Therefore, it’s important to enjoy coffee while preventing potential side effects in advance. Consuming coffee in moderation, along with enjoying various beverages and foods, is the best way to establish a healthy coffee culture. Additionally, when drinking coffee, it’s a good idea to consider the environment by using a tumbler regularly and reducing the use of disposable cups.
Diet Strategy with Coffee
To effectively use coffee in your diet, it’s important to consider your overall diet and exercise plan rather than just relying on Americano. For example, drinking coffee in the morning and then engaging in light aerobic exercise can more effectively burn fat. Also, choosing low-calorie, high-protein snacks to consume with coffee will help your diet. By using these strategies, you can use coffee more effectively in your diet.
Other Beverages to Consider Besides Americano
There’s no need to stick to coffee alone when dieting. As mentioned earlier, green tea or herbal tea can also be excellent choices. Especially, green tea contains a component called catechin, which helps burn fat and provides strong antioxidant effects to prevent aging in the body. Additionally, herbal tea is excellent for calming nerves and reducing stress, making it an ideal beverage to enjoy in the evening without any caffeine concerns. These beverages can provide variety in taste and nutrition even during dieting.
Conclusion: How Should You Drink Americano?
While Americano is known as a low-calorie beverage advantageous for dieting, excessive consumption could actually lead to weight gain. This is due to the caffeine in Americano and its effects on the body. Therefore, it’s important to enjoy Americano while maintaining a proper amount of consumption and balancing it with healthy lifestyle habits. By doing so, you can maximize the benefits of Americano while also protecting your health. Ultimately, drinking Americano alone won’t guarantee a successful diet; it requires improving overall eating habits and lifestyle.
