I was recently asked by a coworker for my thoughts on Green
Coffee Extract as a weight loss supplement.
I had never heard of it so my curiosity was peaked, mainly because I
find the entire “latest and greatest” supplement talks to be amusing more often
than they are effective. So where did
the buzz about Green Coffee Extract begin?
In 2012, an episode of the Dr. Oz Show introduced a new
substance to the world, billed as the latest and greatest weapon in the war of
weight loss, Green Coffee Extract. With
great enthusiasm Dr. Oz proclaimed this to be the “Holy Grail of Weight
Loss.” He announced it with the same
gusto that comes with any new weight loss supplement: no exercise, no diet, and
no effort. If you want to see the video
segments I am referring to click the link http://www.youtube.com/watch?v=2FpS8FnoZwQ
. For those of
you not interested in taking the time to watch the video I will summarize the
key highlights.
The video opens with Dr. Oz
talking about new magic weight loss cure and the “staggering, new study” showing
it can help a person lose up to seventeen pounds in twenty-two weeks without
any changes in diet or exercise. The
video includes testimonial from Dr. Lindsey Duncan a naturopathic doctor and
certified nutritionist to verify the claims.
According to Dr. Duncan, the participants did nothing to encourage
weight loss other than take Green Coffee Extract pills; no dietary changes, no
exercise. The study participants
consumed 2400 calories per day while burning only 400 calories per day. By doing this they managed to lose 10% of
total body weight and 16% of the total fat on the body in a total of twelve weeks
of supplementation. The study keys in on
a chemical compound called cholorogenic acid found in green coffee beans. Dr. Oz’s guest claims that cholorogenic acid
is a “triple threat” that causes weight loss through three different actions:
it burns glucose and stored body fat, slows the release of sugar into the blood
stream, preventing body fat from forming.
Finally, it is natural and “safe.”
Now that the science is explained, enter two Dr. Oz fans that used this
supplement for a period of five days.
The first woman lost two pounds while the second lost a total of six
pounds. This all sounds fantastic
doesn’t it?
But this begs the question, “what
is green coffee and where does it come from?”
But more importantly does it actually work? In addition to this, I ask, “If it’s so
effective, why is only one study referenced by Dr. Oz?” Prior to the question from a coworker, I had
not heard of Green Coffee Extract, I began my research with an information
source accessible to everyone; www.WebMD.com . Before going any
further, let me clarify that while Dr. Oz’s show references one study, the
website for WebMD lists sixty-six studies as being referenced in providing the
information that I am about to discuss.
Keep that in mind.
Green Coffee Extract comes from
regular coffee beans. The importance
difference is not the source, but the process.
Most people who are familiar with coffee know of it in its roasted form. According to the claims on the Dr. Oz show
this is an important distinction because the levels of the cholorogenic acid
are reduced in the process of roasting the coffee beans. Green Coffee beans have simply not been
roasted.
According to WebMD, the most
obvious benefit of green coffee extract has nothing to do with weight
loss. Instead, there may be a link
between green coffee and lower blood pressure after a minimum of 28 days use at
a dose of 93-185mg per day. The little
evidence of weight loss that exists suggests that a minimum dose of 80-200mg
per day is necessary. However, this
research is not substantive and warrants a classification of “possibly
ineffective.” WebMD further states that
research regarding green coffee extract as a weight loss supplement is
“preliminary and poor quality.” The few
studies that showed a positive relationship between green coffee extract and
weight loss required daily doses between 700-1050mg per day. To put that in terms that may be a little
easier to understand, that is like drinking seven to ten cups of coffee per
day. That is roughly 560-800mg of
caffeine per day.
Time for a face-off, DR. Oz versus
WebMD, and I am acting as the official; there are two contenders in the ring
and both are regarded as medical experts.
So how does the average person filter through all of the talk and come
to an educated, well-informed opinion?
If you have read my post about supplements you may remember a brief
discuss on evaluating the quality of research.
We will begin there.
·
RESEARCH: Dr. Oz, and
his guest, Dr. Lindsey reference one research study while WebMD references
sixty-six studies
·
LINGO: Dr. Oz uses
words like “staggering, new study” and “Holy Grail of Weight Loss.” A lot of flash and pomp designed to draw your
attention. WebMD says “preliminary and
poor quality,” boring and scientific sounding. Boring and scientific is almost always more accurate.
Now, I am going to add some of my
own thoughts based upon my knowledge and experience, regarding the study
referenced during the Dr. Oz show by his guest, Dr. Lindsey.
·
Claim: Study
participants ate 2400 calories per day, without diet and exercise burned 400
calories per day and lost an average of seventeen pounds in twenty-two weeks
o
My thoughts: 2400
calories per day is what I eat to maintain my body weight and I exercise an
hour per day 4-5 days per week. So
people ate as much as I do, did not exercise or change their diet and lost
weight? So Green Coffee Extract was
responsible for these people burning up to 400 calories per day?
o
This only happens one
way: These study participants were so overweight that cutting caloric intake to
2400 calories caused the weight lost.
o
Losing 17lbs in
Twenty-Two weeks equals 3/4lbs a pound per week which is a weekly calorie
deficit of 2695 calories or 385 calories per day. Translation: if 2400 calorie intake resulted in weight loss than these study participants were so
overweight that they needed an average of 2785 calories per day to maintain
body weight. That is not necessary
unless you weigh about 350lbs.
·
Claim: Participants
lost 10% on their body weight and 16% of total fat
o
My thoughts: If the
average person lost 10% of their total body weight and the average person lost
17lbs then the average person, at the beginning of the study weighed 170lbs. According to my math the average participant
in the study should have started at around 350lbs not 170lbs.
o
A 170lb person needs
about 1900 calories per day to maintain body weight if they do not
exercise. Such a person is not going to lose 3/4lb per
week eating 2400 calories per day while not exercising
o
Let’s clarify this,
after doing the math, the 170lb study participant ate an average 500 calories
per day more than needed (2400 vs. 1900) and still lost 3/4lb per week. If this is true it means that Green Coffee
Extract is responsible for creating a calorie deficit of about 885 calories per
day. Do you want to burn that many calories through exercise? Go run nine miles. Exercise science tells us that it takes most people 100 calories of energy to go one mile. So Green Coffee Extract burned the equivalent calories of a nine mile run, does that not seem a little far-fetched?
·
Claim: Testimonials
o
One lady lost two
pounds in five days, no exercise, and no dietary changes. The human body can fluctuate in weight, five
to six pounds over the course of a single day.
It comes down to a simple combination of hydration and food intake along
with time in the bathroom. Eat and drink
a lot without a bowel movement and the body weight could go up as much as five
pounds. In reality, two pounds can be
lost in one trip to the toilet.
o
The second lady claims
to have lost six pounds in six days, no exercise, no diet, and no scientific
explanation unless severe dehydration techniques, similar to what a boxer or wrestler may
use to make weight before a fight, were employed. I am skeptical and here
is why: one pound of a fat has roughly 3500 calories in it. So if this lady lost six pounds in six days
then Green Coffee Extract was responsible for her burning 21000 calories in six
days. I don’t think so.
In my opinion, the hype of Green
Coffee Extract does not live up to the claims.
But I have another concern; since green coffee extract, like coffee from
the pot, contains caffeine and requires such high dosage levels this leads into
a concern about the dangers of consuming excessive amounts of caffeine. Some of the side effects from excessive
caffeine include increased heart rate, breathing rate, nervousness,
restlessness, nausea, IBS and vomiting.
While most people who regularly consume can develop a higher tolerance
to caffeine, it is not at all uncommon for symptoms to begin after consuming
100 mg of caffeine, the amount of a normal cup of coffee. For this reason I would not recommend green
coffee extract or excessive caffeine to the following populations who may be
more sensitive; pregnant or breast-feeding women, people with anxiety
disorders, bleeding disorders, diabetes, glaucoma, high blood pressure, or
osteoporosis.
My verdict: do not waste your time
or money on this.
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