Advertising
Advertising

Top 8 Effective Ways To Quit Coffee Painlessly

Top 8 Effective Ways To Quit Coffee Painlessly

Are you a coffee addict? You’re not alone! If there’s one thing most of us couldn’t give up, it would be our morning cup of joe. However, all of us have different levels of tolerance for coffee, and for many of us, that tolerance has been surpassed. Yet day and day again, you may find yourself reaching for yet another cup just to make it through the day.

What’s the Deal with Coffee?

coffee3

    It’s true that energy drinks, gels, and over-the-counter drugs also contain caffeine and are abused just much as coffee is, however, coffee is addicting for more reasons than the caffeine it contains. Coffee also contains some key nutrients such as magnesium, B vitamins and even chromium, a mineral that plays a role in blood sugar regulation. Regular, modest intake of coffee has even been linked to preventing liver cancer, treating mild depression, treating mild constipation, and reducing the risks of Alzheimer’s Disease and Type 2 diabetes. So why in the world would you want to drink less coffee? Because like anything else, too much isn’t necessarily a good thing.

    How Much is Too Much?

    Advertising

    coffee4

      The maximum daily recommended intake of caffeine is 400 milligrams. One 8-ounce cup of coffee contains around 90 milligrams per cup, give or take (espresso obviously has more). And who really drinks a small 8-ounce cup of coffee anymore? Most of us get around 120-150 milligrams of caffeine with the first big cup we drink each day.

      Too much coffee can lead to headaches, nervousness, depression, digestive upset, heartburn, and even chronic mineral loss. If you’re suffering from any of these and are looking to quit coffee, then here are some tips just for you!

      8 Effective Ways to Quit Coffee Painlessly:

      tea

        1. Reduce your intake by 1 cup per day for one month, then go down another cup the next month. If you drink several cups of coffee a day, this will be easier than those drinking only one or two. If you’re only drinking one or two, reduce your intake by half a dose. If you have no negative side effects of one or two cups a day, then assess whether you should quit to begin with.

        Advertising

        2. Replace your cup of caffeinated coffee with decaf coffee. For some people, it’s not the caffeine that brings them back for more coffee. It’s the warming feeling of coffee and the good mood vibes it brings. You can still enjoy (and possibly benefit) from drinking coffee by just having decaf instead of regular coffee. While that might seem like cheating, for some people who have to avoid caffeine such as those who are pregnant, it’s enough to not go into withdrawals.

        3. Get enough sleep. Let your body use its own stores of natural energy so it doesn’t need to rely on caffeine to get through the day. Aim to get 7-8 hours of sleep each night at a minimum. As you withdraw from caffeine, you may find it necessary to tack on an extra hour of sleep each night. Allow yourself the freedom to do so, and give your body the rest it deserves.

        4. Look at why you’re using caffeine as a drug and address that issue instead of just covering up the problem. Is it out of stress, habit, low-energy, dieting, or another issue? Work on eliminating the cause of why you are addicted to coffee and you will find it easier to quit coffee.

        5. Try matcha green tea. While matcha tea still contains caffeine, it’s low in caffeine compared to coffee and isn’t stimulating in the same way. It’s so rich in the amino acid, L-theanine. L-theanine helps reduce stress and even helps balance blood sugar levels. Matcha also boosts mood and energy, and doesn’t cause insomnia like coffee does. Learn more about how to improve your health with matcha green tea, and remember to buy from a trusted source that produces a high-grade matcha tea. You can add to smoothies, froth it with a whisk in hot water, or brew it just like you would for regular tea in a French press or tea maker.

        Advertising

        6. Find New Beverages to Drink That You Enjoy

        It’s always helpful to focus on the positive aspect of things when you’re trying to quit an unhealthy habit, so find other drinks you might enjoy to replace coffee. For instance, try smoothies, protein shakes, or warm herbal coffee alternatives instead.

        7. Try Roasted Cocoa Beans

        I love a roasted cocoa beverage known as Crio Brü and I drink it daily as a way to reduce my intake of caffeine. Roasted coffee beans have no caffeine, sugar, or fat, and they have a warming, smoky flavor and feel just like coffee does. I mix my coffee with 1/2 coffee and 1/2 cocoa beans to cut down on the caffeine intake, and it’s like a sugar-free, low-caffeine mocha that boosts energy levels just like coffee without the intense crash!

        Advertising

        8. Reduce Your Intake Of Caffeine in General

        Many times people aren’t just addicted to coffee, but all sources of caffeine like black tea, energy drinks, and chocolate. When caffeine leaves your system, you naturally reach for more to pick you back up again. This can lead to coffee addiction more easily, so attempt to reduce your intake of all sources of caffeine, not just coffee. This is a much healthier approach over the long-run and will help you feel better more quickly.

        Don’t give up if you really want to quit coffee, and feel free to have a cup on occasion or once per day if you really enjoy it. Black coffee is still a much better choice than soda or other sugary drinks, and it does have some substantial health benefits that make it worth considering in moderate amounts.

        More by this author

        10 Blow Your Mind Dipping Sauce Recipes That You Need To Try 10 Blow Your Mind Dipping Sauce Recipes That You Need To Try How To Be Happy: 12 Things You Should Do Today 10 Delicious Ways to Increase Your Fiber Intake to Lose Weight More Easily 5 Important Things Most People Miss About Health and Nutrition Top 8 Effective Ways To Quit Coffee Painlessly

        Trending in Coffee

        1 12 Scientific Reasons Why You Should Drink Black Coffee Every Day 2 6 Reasons Why French Press Makes the Best Coffee 3 10 Best Coffee Makers that Make Amazing Coffee Anywhere at Any Time 4 5 Counterintuitive Reasons to Love Your Coffee Even More 5 Discover the Many Advantages of Drip Coffee Makers

        Read Next

        Advertising
        Advertising
        Advertising

        Published on January 11, 2019

        17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

        17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

        Fitness is not limited to workouts. In fact, your workout is just the beginning. Proper nutrition and supplementation are key components for a well-rounded fitness plan.

        This article not only provides healthy nutritional alternatives, but tips on which foods are best before and after a workout.

        Before your workout, your body needs calories. Not just any old calories, not empty calories, but calories that will fuel your workout with energy. After your workout, your muscles need replenishment, so it’s just as important to eat not long after exercise.

        The following recipes contain essential nutrients: Protein, fat, and carbohydrates. They are not only delicious and nutritious, these recipes will help you burn fat and gain lean mass. Not to mention, they are filling, easy, and don’t require a lot or prep time.

        1. 15-Minute Tex-Mex Chicken Salad

          Got 15 minutes? This is a great post-workout meal. It contains Omega-3 oil, protein, potassium, carbohydrates and a host of other nutrients to help replenish those lost during exercise. This Tex-Mex Chicken Salad is courtesy of Registered Dietician Matthew Kadey.

          Check out the recipe here: 15-Minute Tex-Mex Chicken Salad, Muscle & Fitness

          2. Chocolate Chia Recovery Drink

            Think about it. Our bodies lose a lot of water during exercise, leaving us dehydrated. And what’s one of the natural supplements to replace lost electrolytes? Coconut water.

            After a spin class, Crossfit, or HIIT, a Chocolate Chia Recovery Drink is perfect. Chia seeds are full of “good” carbs, mostly fiber, which means your body digests them slowly, keeping your hunger at bay. Bananas contain potassium which helps to curtail muscle cramps. Just blend and go!

            Here’s the recipe from the “Minimalist Baker:” Chocolate Chia Recovery Drink

            3. Blueberry-Almond Overnight Oats

              Let’s face it, getting to the gym is hard enough. Who has time to muster up all kinds of ingredients, cook, and consume? Prepare Blueberry-Almond Overnight Oats. Full of fiber, protein and complex carbohydrates, this filling meal awaits you in the morning.

              The antioxidants in the blueberries will help kick up and spit out free radicals that exists in the body, making way for smooth cellular activity. Prep time: Five minutes!

              Here you go: Blueberry-Almond Overnight Oats

              Advertising

              4. Asian Jalapeno Chicken

                Boost your metabolism! Spicy foods are great for speeding up your metabolism. They contain the almighty chemical, capsaicin, which will shift your body – and weight loss – into high gear!

                If you can take the heat, get this perfect combination of protein and spiciness here: Damn Delicious Asian Jalapeno Chicken

                5. Fat-Burning Chef Salad

                  Getting lean can require a lot of discipline for some people, but when you eat tasty foods, like eggs, smoked turkey, and an abundance of greens, your goal is more attainable.

                  Certain foods have fat-burning properties, such as turkey breast, tomatoes, celery, broccoli, blueberries, grapefruit, apples, onion, raw vegetables, and many others. Whether you’re getting in shape for a wedding or the beach, this salad will get you ready!

                  Check out the recipe here: Fat-Burning Chef Salad

                  6. High-Protein Chicken Meatballs

                    Protein shakes aren’t the only way to put on mass. It’s always preferable to consume real food as the body digests these more efficiently.

                    High-protein meals are best for gaining muscle mass, so if you want to get buffed or toned, a combination of protein, complex carbs, and heavy weight-training will get you there. Get the recipe, then get to the gym!

                    Here’s the recipe: High Protein Chicken Meatballs Recipe

                    7. Peanut Butter Banana Bulking Protein Shake

                      If you do, however, enjoy the convenience of a protein shake, make your own.

                      While it’s tempting to grab a protein bar or ready-to-drink protein shake, these usually contain ingredients which classify them as inflammatory foods. Unless you want to be bloated, steer clear.

                      This Peanut Butter Banana Bulking Protein Shake has a whopping 58 grams of protein, it’s a powerful source of fuel for athletes, and it tastes incredible!

                      Advertising

                      Here’s the recipe: Peanut Butter Banana Bulking Protein Shake Recipe

                      8. The Best Protein Brownies

                        Not a quick recipe but worth the wait, these melt-in-your-mouth brownies provide just the right amount of protein and “good carbs,” not to mention decadent dark chocolate.

                        So, if you’re the type who skips dessert due to guilt, you can enjoy these brownies with a clear conscience. Don’t forget to complement them with a nice cold glass of unsweetened almond milk.

                        For The Best Protein Brownies, go here: The Best Protein Brownies

                        9. Trainer Terri’s Light ‘N Healthy Chinese Vegetable Fried Rice

                          Yours truly loves Chinese Fried Rice so I came up with a way to remove all of the oily fats and sodium that are typical of this dish while maintaining the flavor. It’s packed with vegetables and healthy carbs, so if you need a little energy before your workout.

                          Try my recipe here: Light ‘n Healthy Chinese Fried Rice

                          10. Stuffed Bell Peppers with Turkey and Vegetables

                            Vitamins A and C are your friends when it comes to maintaining healthy immune system, and bell peppers contain them both.

                            This recipe for stuffed bell peppers is the complete package, with protein, vitamins, metabolism-boosters, Omega-3 oil, antioxidants, and potassium.

                            Check it out here: Stuffed Peppers with Turkey and Vegetables

                            11. Skillet Chicken with Cranberries & Apples

                              Not getting enough fiber in your diet? If you’re irregular or you often feel hungry, it could be that your body isn’t getting enough of this much-needed nutrient.

                              Soluble fiber, like oats, beans, barley, and even Brussel sprouts digest slowly which keep you from feeling hungry. You are sure to cut back on grazing throughout your day when you incorporate more fiber into your diet. Happy eating!

                              Advertising

                              Here’s the recipe: Skillet Chicken with Cranberries & Apples

                              12. Herby Pea and Lemon Pasta Salad

                                Big on carbs? Try this wonderful medley of green peas, pasta shells, and rotisserie chicken and you’ll be in carbohydrate heaven.

                                Loaded with B vitamins, the green peas will serve as good source of energy. This recipe yields four servings so you’ll have plenty left over for your lunchtime meal at work.

                                Here’s the recipe: Herby Pea and Lemon Pasta Salad

                                13. No-Cook Chicken Lettuce Wraps

                                  Not in the mood for carbs? Try these low-carb chicken lettuce wraps that have fewer than 8 grams of carbohydrates.

                                  With minimal prep, this meal is great when you don’t feel like cooking. Kids will be so focused on the chicken they’ll forget that it is wrapped in a vegetable.

                                  Get the recipe here: No-Cook Chicken Lettuce Wraps

                                  14. Turmeric Tomato Detox Soup

                                    In the winter months, instead of seeking out a good soup at a restaurant, you can have soup du jour in your own home!

                                    Rather than use drugs, like Ibuprofen, turmeric is a natural source of relief to alleviate inflammation in joints and muscles. This anti-inflammatory-detox soup is perfect when snuggling under a blanket while watching a movie.

                                    Get the recipe here: Turmeric Tomato Detox Soup

                                    15. Almond Snowballs

                                      The holidays just aren’t the same without cookies. These Almond Snowballs are yummy as an after-dinner dessert or to share at office holiday parties, or even as a reward after your workout.

                                      Advertising

                                      This recipe calls for all-purpose flour, a refined carbohydrate, and sugar, both of which have a high glycemic index, causing your blood sugar to spike. These ingredients can be substituted with almond flour which is high in healthy fats and fiber, and Stevia, a sweetener that has zero calories and is plant-based.

                                      Get Rachael Ray’s recipe: Almond Snowballs

                                      16. Avo-Tahini Toast

                                        Avocado toast has become a healthy trend that is now popularly-featured on restaurant menus.

                                        It only takes four minutes to prepare, unless you add the boiled eggs, which could take another ten minutes but will add protein to this toasty treat.

                                        The Omega-3 fat from the avocado and the fiber from the whole grain bread will leave you satisfied and full. A great pre-workout meal!

                                        Get the recipe here: Avo-Tahini Toast

                                        17. Salmon Salad Sandwich

                                          You’ll look at a fish sandwich differently with this 15-minute meal. Perfect for lunch, this high-protein, high-fiber, Omega-3-rich Salmon Salad sandwich serves four, which is great for a small luncheon with friends.

                                          You can even serve them as hors d’oeuvres for a dinner party by cutting the sandwiches into fourths and pin them together with toothpicks.

                                          Get the recipe here: Salmon Salad Sandwich

                                          Final Words

                                          It is important to consume the aforementioned nutrient-based meals 45 minutes to an hour, both before and after your workout. If not, your body will use muscle for fuel instead of nutrients and, ultimately, you will lose lean muscle mass and become flabby.

                                          There is also the risk of getting light-headed and fainting due to low blood sugar as well as poor brain function, nausea, and, of course, you won’t achieve optimal exercise performance.[1]

                                          Featured photo credit: Christian Kaindl via unsplash.com

                                          Reference

                                          Read Next