How to Drink Coffee to Lose Fat and Build Muscle

A recent study, published in the journal Nutrients, indicated that the type of roasted coffee that retains the most polyphenols can offer significant benefits to those looking to improve their physical shape.

The research team, comprising experts from the Spanish National Research Council (CSIC), the University of Isabel I de Burgos, and the University of Complutense de Madrid, conducted an experiment with volunteers aged 18-25, with a body mass index (BMI) ranging from 25 to 35, falling into the overweight to obese categories.

The volunteers were instructed to consume three cups of Arabica coffee daily. During the study, some participants drank traditionally roasted coffee, while others opted for Light Roast coffee, a variety that is gaining popularity due to its roasting process at approximately 200°C until the first crack appears.

Light Roast coffee is characterized by a lighter color, producing a chestnut-hued brew with relatively high clarity. It retains the natural flavor profile, offering a combination of mild acidity, subtle sweetness, a hint of fruity notes, and minimal bitterness. This study holds promise in providing valuable insights for individuals interested in health and dietary matters.

In contrast to lightly roasted coffee, dark-roasted coffee tends to exhibit a darker hue, both in bean form and when brewed, sometimes approaching black. Its flavor profile often includes a hint of char, lower acidity, robust depth, and a prominent bitter note.

Among the different roasts, Light Roast coffee ranks first in its ability to retain polyphenols – a group of bioactive compounds that have garnered significant attention in the research community due to their health benefits, primarily related to fat reduction and weight management.

Recent studies have demonstrated that regular coffee consumption positively impacts body fat reduction in both groups of volunteers. However, the Light Roast coffee drinkers experienced slightly more effective fat loss. Notably, this variety also contributed to increased muscle mass, which is particularly crucial for overall health and physique.

The research team concluded that “lightly roasted coffee induces positive changes in adipose tissue. Furthermore, the moderate consumption of polyphenol-rich coffee may mitigate the negative effects of unbalanced diets.” This opens up new possibilities for individuals aiming to enhance their health and physique through simple adjustments to their daily dietary habits.

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