Caffeine

[Guest guest]

Ok, a few tidbits about caffeine.

For starters, here's a rough run of the amount of caffeine in some common

drinks (this comes from the Mayo Foundation who assembled it from other

sources).

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Caffeine content of common beverages

Beverage Caffeine content per serving (milligrams)

Coffee

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Brewed (8 ounces) 85

Instant (1 rounded teaspoon, dry) 75

Espresso (1 fluid ounce) 40

Flavored (8 ounces) 25 to 75

Decaffeinated, brewed (8 ounces) 3

Decaffeinated, instant (8 ounces) 3

Tea (8 ounces)

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Black tea 40

Green tea 40

Decaffeinated black tea 4

Iced tea, ready to drink 30

Iced tea mix, unsweetened 13

Carbonated beverages (12 fluid ounces)

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Coca-Cola Classic, Cherry Coca-Cola 34

Diet Coke 45

Barq's Root Beer 22

Mello Yellow (regular and diet) 51

Pepsi-Cola, Wild Cherry Pepsi 38

Diet Pepsi-Cola 36

Sunkist Orange Soda 41

Surge 51

Red Flash 40

Mountain Dew (regular and diet) 55

Code Red Mt. Dew 55

Royal Crown Edge 70

Other beverages

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Cocoa (5 ounces) 5

Planet Java Caramocha (9.5 ounces) 65

Planet Java Javadelic (9.5 ounces) 65

Planet Java Tremble (9.5 ounces) 129

KMX Orange, KMX Blue (8.4 ounces) 38

SoBe Adrenaline Rush (8.3 ounces) 79

SoBe No Fear (8 ounces) 79

Red Bull (8.5 ounces) 80

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Now, one of the things you might wonder is if it will help or hinder weight

loss. Many of the diet pills, like Dexatrim, certainly contain a bunch of

it (200mg per pill). Thing is, studies do not support the assertion that it

helps. Here's some more information on weight loss and caffeine, also from

the Mayo Clinic (a lot of good information there).

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A few studies indicate that large amounts of caffeine may slightly enhance

weight loss in people who exercise and maintain a low-fat diet. This may

seem encouraging. But read on.

Caffeine is a stimulant that can make your heart beat faster, increase your

blood pressure, interrupt sleep and cause nervousness and irritability.

Studies have used amounts of caffeine equal to six cups of strong coffee a

day. But even this amount doesn't seem to greatly increase the body's

ability to burn calories (metabolic rate). It also doesn't result in

significant loss of body fat.

Caffeine can suppress appetite. Some people assume that if they use

caffeine, they'll eat fewer calories. But the appetite-suppressant effect of

caffeine doesn't last long enough to lead to significant weight loss.

Caffeine is a diuretic, which acts to help your body lose water by

increasing the amount of urine. This water loss may decrease body weight,

but the weight you lose isn't body fat.

At first glance, it may seem that caffeine is a weight-loss aid. But it's

not. No studies indicate that weight loss from large amounts of caffeine is

significant or permanent. Also, many caffeinated beverages contain sugar,

which adds calories and contributes to weight gain.

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So, not necessarily very good for weight loss.

There are other potential issues with taking in too much caffeine as well.

1) Caffeine leeches calcium and reduces magnesium uptake.

According to the American Dietetic Association, caffeine consumption has

been linked to decreased bone density in older women.

" A recent study at Creighton University looked at caffeine intake in women

from 60 to 70 years old, and found that nearly three cups of coffee a day

can lead to spinal bone loss. The study followed women for a period of three

years.

Researchers believe that older women are less able to offset the natural

calcium loss that caffeine causes, resulting in increased bone thinning.

Moderate your caffeine intake and focus on consuming at least 1,200 mg. of

calcium every day. Foods that provide significant amounts of calcium include

dairy products, deep-green leafy vegetables and fish with edible bones. "

2) Studies in humans have shown that caffeine may cause miscarriage or slow

the growth of the developing fetus in does higher than 300mg per day (about

3 cups of coffee).

3) Caffeine passes into breast milk.

4) Caffeine can lead to dehydration due to its mild diuretic effects.

5) Caffeine can cause hyperglycemia/hypoglycemia, increased heart rate,

insomnia, shakiness/jitters, etc.

6) Although it is not considered addictive by many, if not most, medical

groups, it IS habit forming and there ARE typically withdrawal symptoms

including anxiety, dizziness, headache, irritability, muscle tension,

nausea, nervousness, stuffy nose, & unusual tiredness. (NIH)

A bigger concern with the SBD is the effect of caffeine on blood glucose

levels. Consumed in sufficient quantities, caffeine MAY increase blood

glucose levels mimicking the ingestion of high GI foods. The body will of

course respond as it knows to respond and that can lead to reactive

hypoglycemia -- the very thing we work hard to bring under control in phase

1. This can further lead to a measure of insulin resistance.

I can go on, but I'll stop there -- I think it's enough to make most folks'

heads turn and their eye roll back in their head (I know mine are but then

again, I'm also getting tired <Grin>).

Now, WILL that happen? Not necessarily. Everyone is different and some

folks can take higher doses of any of a number of things before the side

effects kick in. Are we talking about 1 or 2 cups of coffee? Absolutely

not -- the average cup of coffee has around 100mg in it. Studies suggest

we're talking well in excess of that at 300mg or more. Let's face it -- the

human body is a wondrous machine and capable of handling an awful lot of

stuff we throw at it. Filtering and eliminating caffeine is of course among

them. Would you be healthier without it? Absotively -- no doubt about it.

IF you decide you want to drop caffeine, the smart way to do it is to wean

yourself off it just like any other drug. That will drastically reduce the

withdrawal symptoms. The way to do this is to reduce it by a half or a

fourth every couple of days -- just to give your body time to adjust as you

go.

HTH....