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Does Caffeine Accelerate Fat Loss?

In order to hit peak physique you have to train hard- some days you just can’t find the energy and need that little boost to get you going. This is where caffeine steps in. Research suggests that its stimulation effects help you to work harder in the gym whilst maintaining focus and concentration.

But does caffeine boost fat loss too? In this article we’ll give you the low down.

Read on to learn:

  • What is caffeine?
  • What are its benefits?
  • The science – does it boost fat loss?
  • Final word

What is caffeine?

Caffeine is a naturally occurring alkaline compound that stimulates the central nervous system – therefore it is classed as a nootropic (a substance that improves cognitive function).

It is found in a number of products such as tea, coffee and cocoa but can also be found in cacao, kola nut and Guarana. Caffeine can also be synthesized, so you’ll find it in a number of other products too- these include carbonated drinks, pre-workouts and some medicines too.

How does it work?

Caffeine’s mechanism involves inhibiting our adenosine receptors [1]- these receptors are responsible for relaxation, calm and sleepiness so when caffeine forces them to switch off your body can shift into a more alert, wakeful state.

As such this triggers the arousal response, or ‘fight or flight‘ state due a release of catecholamines- this is a group of hormones that include epinephrine. 

About 90% of the caffeine contained in a cup of coffee is cleared from the stomach within 20 min of ingestion– the caffeine is absorbed from the gut and does not accumulate in the body as it is rapidly metabolized by the liver [2].

The effects of caffeine however, differ massively from person to person based on their individual tolerance- some people can drink coffee all day with minimal effects and some more ‘caffeine naive’ individuals can find stronger and longer symptoms of alertness with as little as ~100mg of caffeine.


Key Point: Caffeine blocks your adenosine receptors increasing adrenaline, alertness and focus

What are the benefits?

Many of the benefits of caffeine relate to physical and mental arousal. These include improvements to:

  • Sports performance
  • Power output
  • Improved stamina
  • Insulin sensitivity
  • Mood
  • Memory recall and logical reasoning
  • Reaction time
  • Liver function
  • Decreased risk of illness including stroke, Parkinson’s and Alzheimer’s disease.

Caffeine, when ingested via tea or coffee provides antioxidants via bioactive compounds– these include catechins, melanoidins and polyphenols. They also contain mineral ingredients such as potassium, iron and magnesium- these all provide various health benefits.

Caffeine has been found to reduce muscle pain– one of the reasons why you’ll find it in some pain relief medications. With regards to exercise, a study by Maridakis et al [3] found that moderate ingestion of caffeine (5mg per kg body weight- around the equivalent of 2 cups of coffee) produced a large reduction in pain resulting from eccentric exercise–induced, delayed-onset muscle injury by ~48%. 

A study by Icken et al [4] compared the daily consumption of coffee and caffeinated beverages between 494 weight loss maintainers and 2129 individuals. They reported that drank 2-4 cups of coffee a day were more likely to be successful at keeping the weight off than those who did not consume caffeine.

So caffeine could be good for weight and fat loss? It appears so-

The science – does Caffeine help with fat burning?

When you’re aiming to strip fat you’ll often restrict calories- your energy level will take a nose dive, leaving you tired and unmotivated to hit the gym. Caffeine can help alleviate that. With more energy, you can maintain a higher level of activity and burn more fat by getting more done.

#Study 1: Keijzers et al [5]

In this study the research team used 12 healthy volunteers in order to assess the effects of caffeine on a number of biomarkers. They reported that fatty acid utilization increased– this they attributed to 5-fold increases in epinephrine release.

Interestingly, insulin sensitivity increased by 15% as well providing more evidence of its health benefits. 

#Study 2: Astrup et al [6]

This research team aimed to analyse the thermogenic effect of caffeine on 6 low habitual coffee drinkers.

They provided them with doses of either 100, 200 or 400mg of caffeine and analysed metabolic rate- what they found was that results were dose dependent, with the highest dose increasing plasma glycerol levels.

This is indicative of fat burning!

#Study 3: Costill et al [7]

This study from the Journal Of Medicine And Science In Sports tested the effects of caffeine ingestion on metabolism and performance during prolonged exercise using 9 competitive cyclists.

The study found that those who consumed a beverage containing 330 mg of caffeine 60 minutes prior to exercise experienced a higher rate of fat oxidation during that workout session, accompanied by a lower rate of carbohydrate oxidation!

So what does all of this research mean?

All of these studies point to there being a higher fat oxidation rate when caffeine is taken as a supplement (either naturally or synthetically).

This means that you’re burning more fat for energy while sparing muscle glycogen- this means that you’ll not be as fatigued and limits the amount of muscle you’ll burn for energy too.

Ultimately caffeine can trigger fat burning but also help you to work harder in the gym.


Key Point: Caffeine has been shown to increase metabolism and fatty acid utilization as well as improve a number of illnesses

Final Word – Does Caffeine Accelerate Fat Loss?

Caffeine is a great addition to your diet, particularly if you’re wanting to up your energy levels and fat burning potential. Its stimulating effects will keep you alert, focused and more productive. Research suggests that caffeine intake prior to exercise is beneficial for increased fatty acid utilization, whilst at the same time sparing glycogen.

If you choose a product with caffeine in it, make sure to first test your tolerance for stimulants beforehand by drinking a weak coffee or tea to see how you react to it.

If you are sensitive, you may want to go for a stimulant-free products and skip the caffeine- but with drinks like coffee and tea providing so many other health benefits, its worth building up a tolerance

Instant Knockout contains 300mg caffeine anhydrous over the course of a day, as well as 100mg green coffee extract (bean) in each serving.

All Instant Knockout ingredients are natural, yet very powerful and all have specific beneficial effects on the body, they are all of the highest quality and safe to use, along with being at beneficial levels.

  • Increased Fat Loss – Contains potent themogenics that melt away unsightly fat
  • More Energy for Training – Get more out of your workouts during a low calorie diet
  • Stomp out Hunger – Feel fuller and more satisfied after a meal
  • Improved Physique – Have that sculpted chiseled look

Learn more


  1. Ribeiro, JA. Caffeine and adenosine. J Alzheimers Dis. 2010;20 Suppl 1:S3-15. 2010-1379.
  2. Finnegan, D. The health effects of stimulant drinks. 2003; British Nutrition Foundation Nutrition Bulletin, 28, 147–155
  3. Maridakis, V et al. Caffeine Attenuates Delayed-Onset Muscle Pain and Force Loss Following Eccentric Exercise. J Pain. 2007; 8(3): 237–24
  4. Icken, D et al. Caffeine intake is related to successful weight loss maintenance. European Journal of Clinical Nutrition. 2016; 70, 532-534
  5. Keijzers, GB et al. Caffeine can decrease insulin sensitivity in humans. Diabetes Care. 2002; 25(2): 364-9
  6. Astrup, A et al. Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. Am J Clin Nutr. 1990 May;51(5):759-67.
  7. Costill, DL. Et al. (1978). Effects of caffeine ingestion on metabolism and exercise performance. Medicine and Science in Sports. 10(3):155-8