23/12/2020
Does it help me lose body fat?��A guide to asssessing claims.��To lose fat we need to create a situation where energy coming in from food and drink is less than the energy we use. This means the body has to use stored energy as fuel.��For arguments sake we will call this stored energy body fat although some will be glycogen and some will be lean tissue.��To increase fat loss an approach/diet/exercise/supplement must:��➡️Increase energy expenditure: you end up moving more, maybe you train harder, increase your activity levels or increase heat production.��➡️Decrease energy intake: you end up eating less.��➡️Spare lean body mass: you are able to increase the % of energy coming from fat and minimise that from lean mass.��Let’s look at caffeine as an example:��It can certainly increase energy expenditure by increasing training intensity or activity levels. It also has a small thermogenic effect.��Caffeine has been shown to suppress appetite so may help you eat less.��And you could make a small claim that due to caffeines effect on stimulating lipolysis (fat breakdown) it may increase the proportion of energy coming from fat as opposed to lean mass. This is quite a big assumption and would certainly be a small effect. Also note that increased lipolysis due to caffeine will not help you lose fat if you are not in an energy deficit.��So caffeine may aid fat loss, Only if YOU ARE ONE CALORIE DEFICIT.. PERIOD!!!��
