Losing weight is an extremely difficult process.
It is possible for this reason that many people tend to turn to supplement foods to make this process easier.
And Green coffee bean (green coffee bean extract) is one of those supplements. Green coffee bean essence is currently one of the most popular weight loss supplements in the world.
True to its name, this is the essence extracted from green coffee beans.
It contains chlorogenic acid which has a positive effect on weight loss.
Green coffee bean created by famous American doctor, Mr. Oz back. He is the most famous doctor, health expert on television worldwide
I'm a fan of complementary foods, but I'm more skeptical when it comes to weight loss, most of these products don't work as well as advertised.
This article will tell you the nature of Green coffee bean products. Here you will know how it works and what science says about it.
What is Green Coffee Bean?
Green coffee bean is basically un roasted coffee beans.
Green coffee beans are naturally green, but they are often roasted before being sold to consumers. And this is the process of turning them into brown.
As we know, coffee beans contain many antioxidants and pharmacologically active compounds. Among them, the most important are two Caffeine and Chlorogenic acids.
Chlorogenic acid is thought to be the main active ingredient in Green coffee bean. These are substances that create weight loss effects.
Unfortunately, most chlorogeinc acid is removed when roasting.
For this reason, coffee beans will not have some of the same female effects, although there are still many other legitimate reasons to drink coffee if you like it.
In summary: Green coffee bean is like normal coffee beans, but they have not been dried yet. They have very high levels of Chlorogenic acid.
How Does Green Coffee Bean Extract Work And What Is Its Operation Mechanism?
Green coffee bean seed extract contains a significant amount of caffeine. This substance can promote metabolism up to 3-11%.
However, the main active ingredients are identified as chlorogenic acids.
Some studies in humans suggest that it may reduce the absorption of carbohydrates from the digestive tract, reduce blood sugar and increase insulin.
If this is true, green coffee bean extract is similar to a low-carb diet.
Other studies (in mice) have shown that chlorogenic acid can reduce body weight, reduce dietary fat intake, reduce fat stored in the liver and improve its function. hormone that burns adiponectin fat.
Chlorogenic acid has also been shown to significantly improve cholesterol and blood fat levels in mice. These are important risk factors for heart disease.
Summary: Green coffee bean has been shown to prevent weight gain in animal studies. This is due to carb absorption through reduced diet or other mechanisms.
How Do Studies On The Speakers?
There have been several scale studies on Green coffee bean on humans. These studies are called randomized controlled trials, which are the gold standard of human science experiments.
One of these studies performed on 30 overweight individuals within 12 weeks.
These 30 people are divided into 2 groups, 1 group of regular instant coffee consumption, 1 group consuming instant coffee with 200mg green coffee bean extract.
Both groups were instructed or changed their eating habits or exercise habits.
This chart shows the weight change of the two groups from 0 to 12 weeks.
Looking at the chart you will see, the group using instant coffee with green coffee extract reduced by about 5.4 kg, while the group that drank each instant coffee only lost 1.7 kg.
The percentage of body fat also decreased to 3.6% for the group using green coffee bean extract, while the other group only decreased by 0.7%.
Several other studies have also shown significant weight loss results for the use of Green coffee bean extract.
However, you should also note that these studies are claimed by companies selling Green coffee bean beans. This does not mean that the research results are invalid, although the source at the research aid also has a significant impact on the final research results. And this is also the reason why we are more skeptical about research supported by industry.
In 2011, studies tested the evidence of the benefits of extracting Green coffee bean seeds as follows:
“… The test results are promising, but the quality of the results of the studies is still poor. More rigorous tests are needed to assess the usefulness of extracting green coffee bean seeds for weight loss. ”
Summary: Several human controlled trials have shown that extract of Green coffee bean seeds can lead to significant weight loss. However, these studies have only been carried out on a small scale, or industrially funded.
Does Extracting Green Coffee Bean Have Other Health Benefits?
Green coffee bean can positively affect our body to absorb and use carbohydrates.
According to the hypotheses given in animal studies, the addition of chlorogenic acid may reduce glucose absorption.
This effect in glucose metabolism may play a protective role in managing diabetes, and may also explain the effect on body weight.
Extracting green coffee bean may also have a positive effect on blood vessels, which have a major impact on cardiovascular health.
Using 140-720mg of cGreen coffee bean daily has been shown to reduce blood pressure in both mice and people with high blood pressure.
Chlorogenic acid also functions as an antioxidant.
Summary: Green coffee bean seed extract can improve glucose metabolism and lower blood pressure. This is very beneficial for people at high risk of diabetes and heart disease.
Side Effects, Dose And Usage
According to available evidence, green coffee bean extract is a good safe product.
However, some people involved in the study had symptoms of headaches and urinary tract infections.
This study is too small to prove that this is a side effect that can be caused by the addition of it, maybe this is just a random case.
Green coffee contains caffeine, an ingredient that has many side effects when consumed in large quantities such as anxiety, restlessness, tachycardia ... etc.
If you are sensitive to caffeine, you should be careful with extracting Green coffee bean seeds. The chlorogenic acid may also have a laxative effect and cause diarrhea.
Some people are allergic to Green coffee bean seeds. If you develop allergy symptoms to coffee, you should stay away from it.
Green coffee bean is not proven to be safe for pregnant or nursing women and should not be used by children.
Currently there is no study to determine exactly the optimal glide when extracting Green coffee bean seeds. However, the studies in the above article recommend using different amounts of 120-300 mg of Chlorogenic acid.
Depending on the concentration of Chlorogenic acid that you need to add, the amount of Green coffee bean seed extract can range from 240-3000 mg per day.
I recommend following the dosing instructions on the bottle. And it is recommended to take 30 minutes before meals.
Message To You
Green coffee bean extract not only appears as a weight loss aid, but it also has some benefits in glucose and blood pressure metabolism.
However, most studies are done in small, short-term and often funded by companies that produce or sell Green coffee bean seeds.
And the most distressing thing is proven to have long-term results, which is to change your diet more scientific and healthier.
In this regard, you should cut carbs and eat more protein, and should prioritize eating healthy unprocessed foods.
If you are curious about extracting Green coffee bean, you can try it for a few weeks or a few months, but don't put too much expectations on it.
Weight loss is a long-term repair process, not a sprint race. Therefore, you need to be persistent and incorporate many factors at the same time as changing a more suitable daily diet, exercise regimen, using healthy foods to promote weight loss. faster and more efficient ... etc.