HOW WILL CHLOROGENIC ACID HELP YOU LOSE WEIGHT?
“Projected” green coffee bean dieting results:
Subjects’ trial results:
Average weight loss – 17lbs
Mean body weight reduction – 10.5%
Mean BMI drop – 10.3% BMI
Average total fat loss – 15.8%
How to choose the correct green coffee supplement that matches the same measures used by the trial subjects:
It can be somewhat confusing when it comes to evaluating the exact contents of one of these nutraceuticals.
The 22 week crossover study concentrated on a standard green coffee extract supplied by Applied Food Sciences under the trade name GCA®. , which contained high concentrations of chlorogenic acids known for influencing fat and glucose metabolism.
To be exact the standard GCA assayed contained 45.9% chlorogenic acids and other hydroxycinnamic acids that are known to include additional anti-oxidant health benefits totaling 56.66% with caffeine weighing in at 2 to 4% and the remainder of the ingredients were the polyphenols extracted from the green coffee bean that you will find in most GCBE’s but different to a chlorogenic acid.
The study created 2 types of capsule: one which contained 350 mg of GCA - the high dose which the subject took 3 times a day orally and then the same capsule was taken twice a day for the low dose condition. The second pill contained an inactive powder taken 3 times a day.
If each 350 mg capsule contained close to 46% chlorogenic acids, you should therefore choose a supplement which contains approximately 160 mg of chlorogenic acid per capsule.
Ranked in order of their Chlorogenic Acid content in mg, 7 popular GCBE products of 2014 have been chosen below, listed also is their overall green coffee bean extract percentage, other additional ingredients which can influence fat and sugar metabolism, the number of capsules per bottle and price.
|Name of GCBE Supplement||Chlorogenic
Acid (CGA) mg
|CGA %||GCBE mg||Additional
|Awesome Green Coffee||400 mg||50%||800 mg||Caffeine 5%
|Green Coffee Bean Max||400 mg||50%||800 mg||Caffeine 40mg
|400 mg||50%||800 mg||Caffeine 40mg
|Forza 2:2:1||100 mg||50%||200 mg||100 mg Resveratrol
200 mg Beta-Alanine
|Pure Svetol Green Coffee Bean||90 mg||45%||200 mg||Capsule Shell
|Pure Green Coffee Extract 2000||40 mg||20%||1960 mg||Capsule Shell
|Optimus||12.5 mg||50%||25 mg||Capsule Shell
Synopsis of the medical trial conducted on GCA – the trade name for a standardized green coffee bean extract by Applied Food Sciences
16 subjects were chosen for the trial which lasted 22 weeks, 8 men and 8 women between the ages of 22 to 45 who were classified as pre-obese or overweight then went through three separate cycles in random order: 4 weeks taking 1050mg of GCA – a large dose, 700mg of GCA – a lower dose, and then a placebo capsule of inactive powder. Each 4 week cycle was separated with a 2 week wash-out interval.
The subjects exercise plan, consumption of calories, carbohydrates, fats and protein did not marginally change throughout the 22 week period.
Below is a screenshot of the results published on the National Center for Biotechnology Information website.
Results of the trial:
On average, participants lost 17lbs over a 22 week period – a 10.5% decrease in body weight, a 10.3% BMI drop and a 15.8% total loss in body fat, but that could have been greater as is argued on the publication page if they had not undergone a lower dosage as well as a placebo period.
How to replicate trial results:
First off you need to stick to a low fat diet as the participants did throughout the course – Below is a screenshot of the diet profile that the 16 pre-obese subjects followed from the beginning and during the 3 arms of the study which lists the percentage of daily calories consumed from fat, protein and carbohydrate intake:
As you can see your mean daily calorie intake doesn’t veer much off the 2400 mark along all three arms, plus the study did not prescribe two separate daily requirements for each sex.
Fat intake is low – averaging 25% or just under for the day, where your carbohydrate intake takes up roughly a third of your meals.
Protein is also surprisingly low at around 15%. Lean meats are often recommended for healthy dieting as they have a high thermogenic effect, meaning you burn approximately 30% of the calories that are in the protein through the digestive process – so a 400 calorie chicken breast will require about 130 calories to breakdown.
However some lean proteins can be very high in both cholesterol and saturated fats so it’s important to remove the fat, skin and grizzle so you’re able to keep an accurate track of just how many calories your consuming.
Fresh seafood, eggs, legumes, nuts, beans and seeds are alternative protein sources which make for an overall healthier diet.
Why a rich carbohydrate diet MUST contain low glycemic carbs:
The index is ranked 0 to 100, where foods below 55 are considered the healthiest option.
Glycemic foods are ranked in relation to the impact they have in raising sugar levels in the blood, so those closest to zero are considered the safest and above 70 the riskiest.
Here’s an interesting article published on the Huffington Post that goes into further detail on the types of food that can make up a high carb/low glycemic diet.
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