Caffeine is a stimulant and tops the list for psychoactive substances consumed around the world. It's naturally found in coffee and tea. But tons of energy drinks and dietary supplements contain caffeine as well, especially "fat-burners" and pre-workout powders.
Why, you ask?
This is because caffeine is one of the only substances with evidence that it can increase your metabolism. Research shows this effect varies anywhere from 3-11%. However, findings suggest the greater body weight and body fat you have, the less of an impact caffeine has on your overall metabolic rate.
Not only can caffeine impact your metabolism and potentially support sustainable weight loss goals, but it can relieve drowsiness and improve your mental alertness. Studies have also shown that individuals who drink coffee regularly (at least 2 cups per day) are less likely to develop Alzheimer's and dementia. Amazing!
One other area of research on caffeine is with fitness and athletic performance. Consuming caffeine about 45-60 minutes before a workout can produce positive effects! Research indicates the dosing to be around 1-2 mg of caffeine consumed per pound of current body weight. So, for example, if you weight 175 pounds you would aim to consume 175 mg of caffeine about an hour before a workout. For anyone fairly sensitive to caffeine, this might be a LOT at once. Cut that dosing recommendation in half and start there :)
Potential unwanted side effects of too much caffeine:
What can I do to avoid energy crashes from caffeine?
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Feel free to let me know about any topics you want to learn more about.
Myth #1: “Plant-based” is just another term to describe a vegan diet. Not necessarily. Plant-based is often synonymous with plant-forward—these are broader terms used to describe a diet which emphasizes plant foods such as fruits, vegetables, whole grains, nuts and legumes. Someone who claims to eat a plant-based diet might still consume animal products less often and in smaller portions. By default, vegetarian and vegan diets can also be considered plant-based. Vegetarian restrictions vary to some extent, but they generally exclude meat (beef, pork, lamb, etc.) and may include a certain variety of eggs, dairy, seafood, and/or poultry. People who follow vegan restrictions eliminate all animal products.
Myth #2: I won’t be able to eat enough protein. False. The standard American diet is heavy in animal proteins, but that doesn’t mean a shift toward plant-based eating wouldn’t provide adequate protein. There are lots of plant protein sources including tofu and other soy foods, nuts and seeds, split peas, oatmeal, and quinoa. Some have argued that plant proteins are not a quality protein source because most (except for whole soy foods) aren’t considered a “complete protein” or don’t contain all 9 essential amino acids. Side note: Amino acids are known as the building blocks of protein, and essential amino acids have to be consumed while nonessential amino acids can be produced by our bodies. There are some amino acids considered to be conditionally essential, but that’s another topic for another time. You don’t have to play a complicated game of mix ‘n match to create a complete protein. Research supports this. Just try to incorporate a variety of protein-rich foods at every meal or snack.
Also, keep in mind you can continue eating animal protein sources in smaller amounts if you’d like (ex: Greek yogurt, eggs, baked chicken, steak, salmon). One of the keys to lasting change in your eating habits is to continue eating foods you actually enjoy. If you want to eat a juicy steak or fried chicken every now and then, that is fine! Healthy eating has more to do with being realistic and finding balance on a daily basis versus following strict rules and eliminating all kinds of foods.
Myth #3: It’s too expensive. False. Plant-based foods don’t have to be expensive. You can buy fruits and vegetables frozen and/or in season to help lower your grocery bill. You can also buy canned beans and canned vegetables, just look for low sodium varieties as canned food often contains added sodium to act as a preservative and extend shelf-life. Fruit cups and canned fruit are another option to help save money, but my suggestion would be to read the label and choose products with less added sugars.
Dry foods like beans, nuts, oatmeal, brown rice, and quinoa are perfect to buy in bulk. If you eat seafood, poultry, and meats, you can save money if you buy only what you need for the upcoming week, buy in bulk and freeze, or use coupons and buy items on sale. Shopping ahead of time on a mobile app makes it super easy to use coupons, and it can save you some time!
Myth #4: Eating with friends and family will be difficult. False. This may have been true several years ago, but most restaurants include vegetarian (and sometimes vegan) entrees on their main menu. Look for menu items with a “V” or leaf next to it—that usually indicates it is appropriate for vegetarian or vegan diets. Just be sure to ask what different sauces are made of, and don’t be afraid to request an alternative if possible! For example vegetable pad Thai may be vegetarian friendly for some, but it likely contains fish sauce and wouldn’t be appropriate for a vegan diet or a more strict vegetarian diet. If you’re going over to someone else’s house and worried about having limited options for yourself, offer to bring 1-2 dishes to share.
Myth #5: Plant-based diets contain too many carbs (carbohydrates) and would increase my risk for diabetes. False. Well-planned meals that emphasize plant foods could actually help lower your risk for certain chronic diseases, including heart disease, cancer, and diabetes. Read the official position statement from the Academy of Nutrition and Dietetics (AND) which acknowledges the long-term benefits of eating patterns with decreased intake of saturated fat and increased intake of fruits, vegetables, and whole grains:
“It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases… Low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds (all rich in fiber and phytochemicals) are characteristics of vegetarian and vegan diets that produce lower total and low-density lipoprotein cholesterol levels and better serum glucose control. These factors contribute to reduction of chronic disease.”
COPYRIGHT © 2016 ACADEMY OF NUTRITION AND DIETETICS. PUBLISHED BY ELSEVIER INC. ALL RIGHTS RESERVED. PMID: 27886704 DOI: 10.1016/J.JAND.2016.09.025
If you’re trying to shift towards more plant-based eating but have questions or concerns, I encourage you to speak with a registered dietitian nutritionist (RD or RDN) for some guidance and support. You can also check out the American Institute for Cancer Research for recipe ideas. I’ve referenced them before, but they have a recently updated healthy recipes database that fits nutrition guidelines for reducing your cancer risk. Of course Pinterest is a great way to discover new recipes, too!
I'm Gabbie, a registered dietitian nutritionist (RDN) based in Texas! I think eating well should be simple and enjoyable, and I love helping other busy adults feel empowered to lead healthier lives!