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Body composition: our body's report card

whether it is an elite athlete or a beginner who landed in the gym for the sake of healthy lifestyle, first thing they need to learn before they start their journey is to understand their body composition. Human body is primarily made of water, muscle mass, fat mass and bone density. And understanding ones body composition explains the proportion of these components in our bodies.  Weighing yourself only tells you one thing: your total weight. But body composition, on the other hand, gives you a much more detailed picture of your weight health because muscle is denser than fat. Someone with lots of muscle can weigh more than someone with a lot of extra fat, even though they look leaner. Knowing the composition not only help people to construct a customized training pattern and meal plans but it will also act as a health indicator for many complications such as diabetes, heart diseases, severe energy malnutrition, osteoporosis, age related muscle loss etc.  Now, let's us assume...
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the bulletproof coffee trap


                                     

We all know that coffee offers several physiological benefits due to its bioactive compounds, particularly caffeine. The coffee consumption has been linked to improved cognitive function, increased alertness, and enhanced mood. Caffeine stimulates the central nervous system, reducing fatigue and promoting mental clarity. Additionally, for athletes and those involved in regular physical activity, coffee can serve as a natural ergogenic aid. Caffeine enhances endurance by stimulating the release of adrenaline, which prepares the body for physical exertion. It increases the availability of fatty acids as an energy source, sparing glycogen stores, which helps delay fatigue during prolonged exercise. 

So, why do we still listen to people saying "Oh no, coffee is bad for your body!"

Well, here are some of the key reasons why:

  • Overdosage of caffeine: High caffeine intake can trigger or worsen anxiety. It can interfere with sleep, leading to difficulty falling asleep, poor sleep quality, or shorter sleep duration. The recommended daily intake of caffeine is 300-600mg (2-4 cups per day). 
  • Intake of coffee along with meals: Coffee stimulates acid production in the stomach. Consuming it during meals might increase stomach acidity, potentially leading to indigestion, acid reflux, or discomfort. And also it impairs with the absorption of major essential micronutrients like iron and calcium. 
  • Dehydration: Caffeine is a diuretic, meaning it can lead to increased urination and potentially dehydration if water/fluids aren't replenished adequately. 
  • Addiction and Withdrawal: Regular consumption of caffeine can lead to dependence, and stopping abruptly may cause withdrawal symptoms like headaches, irritability, and fatigue.

Then you must have heard about Bulletproof coffee, which is also known as keto coffee, has gained significant popularity in recent years, particularly within the low-carb and ketogenic diet communities. So, as the name suggests the idea of providing sustained energy and mental clarity, as well as a feeling of being "bulletproof" against hunger, due to the high-fat content in the drink

This high-fat beverage typically blends coffee with butter and medium-chain triglyceride (MCT) oil, creating a calorie-dense drink. Advocates claim it helps support fat-burning and cognitive function by promoting ketosis, a state where the body uses fat for fuel. The beverage was intended to replace a meal at breakfast and is often included in the diets of people who follow low-carbohydrate (including ketogenic) diets. 

The Nutritional Information of a cup of bulletproof coffee looks like below:

* Energy -  230 calories       * Total fat - 25 g          * Saturated fat - 21 g  

   And

* Proteins - 0 g                                           * Carbohydrates - 0 g       

Though there are many health claims on bulletproof coffee saying that it helps in weight loss, cognitive enhancement etc., the scientific evidence does not support these claims. The regular intake of ghee coffee may raise LDL cholesterol levels in certain individuals, which could increase cardiovascular risk. Also caffeine stimulates the gastric secretion of hydrochloric acid, but a potential explanation for the greater prevalence of gastrointestinal intolerance observed in Bulletproof Coffee conditions may be the high fat content. 

Dietary fat can also increase intestinal permeability, which has been associated with self-reported gastrointestinal symptoms. Exploring the impact of regular Bulletproof Coffee consumption on hydration status, kidney stones, reflux, gallstones, blood pressure, sleep quality, gastrointestinal motility, and hyperlipidemia is also required. Thus, there are numerous possible drawbacks to bulletproof or Ghee coffee, but there are not enough clinical studies supporting the health claims. 



As trendy as it might be, Bulletproof Coffee raises some serious health concerns. In short, while Bulletproof Coffee might make you feel invincible, it's important to ask yourself: Is it really "bulletproof"... or just a grenade wrapped in a mug? Hence, Enjoying coffee with milk and sugar can be a satisfying choice when consumed mindfully. Ultimately, moderation is key, and enjoying your coffee in a way that brings you joy can contribute to a positive relationship with food.

                                   




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