The effect of coffee on reducing visceral fat if drunk properly and appropriately

Have breakfast or a snack rich in protein before drinking low-sugar and low-lactose coffee. (Source: Pixabay)

Visceral fat-reducing effects of coffee

According to Eating Well , a 2025 study of 45,000 people found that coffee drinkers (averaging 1.7 cups per day) had significantly lower levels of visceral fat than non-coffee drinkers.

Having a small amount of visceral fat will protect the abdominal organs, but too much visceral fat will increase the risk of cardiovascular disease and affect aesthetics.

Experts have long believed that caffeine's ability to boost metabolism is the main reason why coffee can promote weight loss. Some studies have shown that coffee can increase metabolic rate by 5% to 20% for at least 3 hours after consumption.

New Jersey-based licensed nutritionist Beth Conlon, founder of the brand From the Start Nutrition, says chlorogenic acid and cafestol found in coffee are two antioxidants that may help reduce visceral fat.

An expert with nearly 20 years of experience in the field of nutrition and weight loss said: "Studies show that chlorogenic acid can reduce belly fat, body weight and waist circumference. It is thought that these compounds can affect metabolism and fat breakdown, suggesting a potential mechanism behind the effects of coffee on visceral fat."

Caffeine also reduces appetite, which can reduce calorie intake and indirectly reduce belly fat over time, Dr. Beth adds. Adding more antioxidants to your diet can also help reduce visceral fat.

When should you drink coffee to increase the effectiveness of visceral fat loss?

Eating Well believes that the optimal time to drink coffee is based on many personal factors such as each person's caffeine metabolism rate, age, job characteristics, specific type of coffee, medication or dietary supplement use...

Therefore, there is no fixed time frame that is suitable for everyone. Each drinking time will have different advantages.

Drinking coffee after a meal, rather than before, is more effective at reducing hunger, according to a 2017 study by Anna Gavrieli — who holds a PhD and a BA in dietetics and nutrition, and a MSc in sports nutrition.

American twin experts Tammy and Lyssie - owners of the Nutrition Twins fitness and nutrition brand - said that drinking coffee before meals effectively reduces calorie intake in subsequent meals.

Experts point out the advantages of drinking coffee before meals: "Coffee contains caffeine, which has a thermogenic effect and speeds up metabolism, helping you burn more calories. Research has shown that it can help reduce BMI (body mass index), weight and body fat. Coffee can also curb appetite and reduce hunger.

Drinking coffee before a meal may reduce the number of calories you eat at your next meal, even if you drink coffee within 4 hours before the meal.

Coffee contains chlorogenic acid, which has been shown to increase fat burning and may help slow carbohydrate absorption."

Nutritionist Chrissy Arsenault, who holds a Bachelor of Science in Nutrition from Cornell University and a Master of Business Administration from Indiana University, recommends drinking a cup of coffee at a specific time, 9:30 a.m., based on the mechanism of the hormone cortisol.

This hormone peaks in the early morning, preventing caffeine from having any effect, so after 9:30 am, cortisol levels gradually decrease, helping caffeine to be better absorbed.

Drinking coffee on an empty stomach can speed up the absorption of caffeine, helping you wake up immediately, however, this drink is acidic, with a pH of 4.8 to 5.1, so it can increase the risk of stimulating stomach acid, causing heartburn and nausea. Therefore, you should eat breakfast or a light snack with protein-rich foods before drinking coffee.

Caffeine is rapidly absorbed in the digestive tract, with 99% absorbed within 45 minutes of ingestion, says Chrissy, with blood caffeine concentrations peaking between 15 minutes and 2 hours and typically lasting up to 4 hours in the body.

Based on this rule, you can arrange for yourself the most suitable time frame to enjoy coffee such as in the morning, early afternoon or before exercise.

Additionally, experts recommend limiting your coffee intake to a maximum of 8 ounces (240 ml) per day and avoiding drinking it late in the day. This ensures you get the benefits of caffeine without experiencing side effects such as jitteriness, sleep disturbances, or increased heart rate.

It is important to listen to your body and adjust your intake based on your individual sensitivity to caffeine. Additionally, consuming pure coffee and limiting sugar and milk are also important rules to avoid adding extra calories to this drink.

Nutritionist Beth Conlon recommends: "If you add a lot of fat and sugar to your coffee, the health benefits may not be as pronounced as drinking just black coffee. Also, pay attention to the time, enjoy your coffee during the day so as not to affect your sleep."

Source: https://baoquocte.vn/tac-dung-giam-mo-noi-tang-cua-ca-phe-neu-uong-dung-cach-va-phu-hop-316333.html