So simple, so effective

Chlorogenic acid, an antioxidant in coffee, is a powerful metabolism booster—so powerful that it can help you slim without dieting. But for the biggest benefits, Bob Arnot, M.D., author of The Coffee Lover’s

Diet (William Morrow, 2017), advises upping your intake of chlorogenic acid while also loading up on lean proteins (egg whites, chicken, fish, turkey), low-glycemic produce (leafy greens, broccoli, apples, citrus) and complex carbs (legumes, oatmeal, sweet potato, brown rice)—all of which are rich in nutrients that help fire up fat burn. He also recommends 6 oz. of Greek yogurt or other probiotic-rich fare (like sauerkraut or kefir) daily. “Gut bugs help the body process chlorogenic acid,” he explains. “When the gut is working optimally, the body is able to absorb more chlorogenic acid.”

Regardless of whether or not you diet, Dr. Arnot suggests getting 1,000 mg of chlorogenic acid per day—and it’s easy to do, even if you dislike coffee!

Love coffee?

The average cup of joe contains 130 mg of chlorogenic acid per cup, so you’d have to drink roughly eight cups to get the suggested dose of 1,000 mg. If that sounds like a lot of coffee, take heart: Dr. Arnot’s four simple guidelines can help you get the benefits from just two to three cups per day.

1 Choose beans grown in highaltitude locales with extreme temperatures: Beans from Ethiopia, Kenya, Mexico, Colombia and Brazil contain as much as 10 times more chlorogenic acid than the standard brew. “Coffee plants produce polyphenols to defend themselves against temperature fluctuations and high winds,” Dr. Arnot explains. “When you drink this high-polyphenol coffee, those same compounds work in the human body to protect you against muscle loss, heart disease and other ailments.”

2 Opt for a light, lean, American or medium roast: Polyphenols are lost during roasting, so it’s key to select beans that are cooked at a lower heat for a shorter time. Dr. Arnot notes, “Once you roast a bean beyond a medium, 75 percent of the polyphenols are burned off.”

3 Keep it simple: When you’ve selected a high-quality roast, the beans’ natural flavors will shine through and you won’t need any of the add-ins that stall slimming, Dr. Arnot asserts. “These high-polyphenol coffees contain notes of chocolate, honey, hazelnut and berries—they have wonderful, complex tastes. You won’t want to add anything because it tastes great on its own.” But if you do need a little something extra, skip milk or other dairy-based creamers, which have been shown to bind to coffee polyphenols, making them 28 percent less bioavailable. Instead, add a splash of coconut or almond milk. For caloriefree sweetness, stir in liquid stevia.

4 Sip all day. While most women drink java in the morning, Dr. Arnot suggests brewing a cup anytime you feel hungry. “Coffee is a delicious low-calorie reward that distracts you from munching,” he says, adding that there’s no need to worry about getting too much chlorogenic acid. “There’s no evidence of anyone overdosing on polyphenols. As long as the caffeine isn’t interfering with your sleep, there’s no harm.” Tip: Switch to decaf after 1 pm if caffeine disturbs your slumber.

Prefer decaf?

If caffeine leaves you with acid reflux, jitters or insomnia, you can stick with decaf. But you may have to drink three or four 8 oz. mugs to get the benefits. Why? “The very best decafs have about 25 percent fewer polyphenols than caffeinated coffees,” Dr. Arnot explains. Just follow the same selection and prep guidelines outlined in the coffee section (at left).

Not a coffee drinker?

While Dr. Arnot feels coffee is the best way to get the benefits (because compounds in the brew work synergistically to help the body absorb chlorogenic acid), studies have shown that supplementing with chlorogenic acid can also promote weight loss. On The Dr. Oz Show, Mehmet Oz, M.D., has recommended taking 800 mg of green coffee extract 30 minutes before a meal twice a day for optimal results. One to try: Life Extension CoffeeGenic (available at LEF.com/FFW).