Can You Lose Weight On Tea
Drinking green tea has several proven health benefits (1), (2), (3), (4), (5), (6). You can drink green tea for weight loss. But how does green tea helps lose weight? When should we drink green tea, and how many cups a day can aid in weight loss? Read this post to get your questions answered. Scroll down!
Green tea is made from the same plant as black or oolong tea. However, green tea is made by steam distillation, which helps retain more antioxidants and nutrients (and thus potentially helping with fitness and weight loss).
A mug of green tea (8 fl oz) contains only 2 calories and 0.47 g carbs (7). It is a natural drink that takes only 5-7 minutes to prepare. It tastes refreshing and rejuvenating when prepared the right way.
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XNaturally occurring micronutrients in plants that help with digestion, improve brain health, and reduce the risk of cancer. known as catechins. There are four types of catechins found in green tea – epicatechin (EC), epicatechin-3 gallate (ECG), epigallocatechin (EGC), and epigallocatechin-3 gallate (EGCG) (8).
Typically, green tea brewed for 3-5 minutes contains about 51.5 to 84.3 mg/g of catechins (9). Epigallocatechin gallate (EGCG ) accounts for 50%-80% of the total catechins in green tea (10).
EGCG in green tea has antimicrobial, anti-inflammatory, anti-obesity, anti-cancer, and antioxidant properties (8). A Japanese study found that 690 mg catechin intake for 12 weeks reduced BMI, body fat, waist circumference (11).
How Green Tea Can Help You Lose Weight
Catechins help lower abdominal fat, total cholesterol, blood sugar, and blood insulin levels (12). Scientists believe that green tea EGCG suppresses the genes that stimulate fat synthesis and induced lipolysis (fat breakdown) (13).
Bottom Line – Epigallocatechin gallate (EGCG) is the most potent antioxidant found in green tea. It helps lower inflammation, BMI, blood sugar, high BP, and cholesterol.
Along with catechins, green tea contains fat-burning caffeine. Caffeine influences energy balance by increasing energy expenditure (calories burned) and decreasing energy intake (food consumption) (14). It increases thermogenesis
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XThe process of heat production in the body that is essential to maintain metabolic processes, including digestion. and fat oxidation (15), (16).
A study confirms that doubling caffeine intake helps increase weight reduction by 22%, BMI by 17%, and fat mass by 28% (17). Caffeine intake before exercise also helps increase a fat loss from the body (18).
Bottom Line – Caffeine in green tea helps increase energy expenditure, reduces BMI, fat mass, and stimulates more fat loss through exercise.
Exactly How Green Tea Can Help You Lose Weight
Green tea may help boost metabolism. Green tea catechins are antioxidants. Antioxidants help flush out toxins from the body. This, in turn, helps reduce oxidative stress and the risk of metabolic syndrome (19), (20).
Drinking full-strength green tea helped improve fat metabolism by 12% (21). A 12-week study showed that green tea consumption could aid fat oxidation even while on a high-carb diet (22). Green tea acts by inducing thermogenesis, fat oxidation, fat excretion, and inhibiting fat absorption (23).
Green tea caffeine also helps increase energy expenditure and fat oxidation (14), (15), (16). Australian researchers found that taking green tea extract (GTE) helped increase fat oxidation at rest and at post-exercise condition (24).
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Bottom Line – Green tea catechins and caffeine increase fat metabolism and thermogenesis and reduce fat absorption. Green tea can help in increasing the resting metabolic rate and improving weight loss.
Georgina, a blogger, attested to the transformative impact of green tea on her metabolism and weight in her blog. She shared, “Before I started taking green tea regularly, I was a very poor eater. I eat like a crazy person nowadays because of my high metabolism thanks to all of the green tea I drink daily (i).” Despite her ever-growing appetite, her weight remained stable at 48 kgs.
Apart from increasing fat oxidation and reducing fat absorption, green tea catechins and caffeine also suppress appetite (26). Swedish scientists found that consuming green tea might help increase satiety levels (27). Scientists found that drinks containing green tea catechins, caffeine, and dietary fiber helped suppress appetite (28).
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Green tea caffeine and catechins, however, do not play a significant role in upregulating leptin and adiponectin, the hormones that suppress appetite (29).
The graph displays the effectiveness of several dietary supplements in relation to body weight and body composition, as well as the availability of research on FM and LBM loss. According to the results published in the study “Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review” in
, CrP supplementation resulted in the highest percentage of FM loss and the lowest percentage of LBM loss from overall weight loss when compared to other well-known weight loss supplements.
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Belly fat or abdominal fat is a common problem these days. Moreover, abdominal fat is linked to diabetes, cardiovascular disease, and certain cancers (30). Research studies have confirmed that green tea catechins help reduce belly fat (31), (32).
Green tea also helps reduce waist circumference in the elderly with metabolic syndrome (33). Regular consumption of green tea also showed more reduction in visceral fat
XFat deposits around the abdominal organs, including the stomach, liver, and intestines, which can elevate diabetes and heart attack risk. than overall body weight in another study (34).
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Green tea extract is high in catechins. Taking green tea extract helps reduce abdominal fat, overall body weight, LDL cholesterol, and high blood pressure (35).
Interestingly, scientists found that green tea could regulate obesity-related genes (35). Researchers also found that green tea extract induced browning of white adipose tissue. This, in turn, helped reduce obesity (36).
Green tea extract also inhibits the expression of proteins involved in inflammation by improving gut barrier function (37). In another study, green tea EGCG decreased the expression of genes that cause fat deposition (38).
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However, you must keep in mind that most of these studies are conducted on animal models. More research on human subjects is required to know the exact molecular mechanism of green tea’s weight loss properties.
Exercising regularly is very important for healthy and sustainable weight loss. Many people are unable to workout for a long duration as they lack strength and stamina. Having a cup of green tea before working out may solve that.
Green tea extract (GTE) helps improve muscle endurance capacity (39). Supplementation of 500 mg/dar green tea extract for 15 days showed improved exercise performance and muscle recovery (40).
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A study showed that green tea catechins (GTC) improved sports performance and increased fat oxidation by 17% and total energy expenditure (41).
Bottom Line – Green tea or green tea extract may help improve exercise performance, increase fat oxidation, and improve the rate of muscle recovery.
Taking tea (including green tea) before exercise not only increases fat burning during exercise but also while you are at rest (44).
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To lose weight is one thing; to maintain it is another. Maintaining weight loss is tougher than losing weight. But a few studies prove that green tea can help in maintaining weight loss as well.
Consuming green tea-caffeine mixture for 3 months helped improve weight loss maintenance through fat oxidation and increased thermogenesis in two studies (42), (16). More research on this is required, but the data looks promising.
These are 9 ways green tea helps in weight loss. Now the question is, how to incorporate green tea into your diet? Check out the following infographic. Take a screenshot and use it for 7 days. You will see guaranteed results if you adhere to the plan.
Ways To Use Green Tea For Weight Loss
A cup (245 g) of regular brewed green tea contains several key nutrients (7). It primarily consists of water. It contains approximately 2.45 kilocalories. 0.049 mg of iron, 2.45 mg of magnesium, and 0.01 mg of copper. It also offers 19.6 mg of potassium, which is an essential mineral for various bodily functions.
Green tea also contains 0.451 mg of manganese, 2.45 mg of sodium, 0.025 mg of zinc, and 0.012 mg of vitamin B6. Additionally, it provides a dose of 29.4 mg of caffeine, which can provide a mild stimulant effect.
The best types of green tea for weight loss are oolong tea, matcha tea, and loose-leaf green tea. Black tea is more oxidized and hence does not contain many catechins. Flavored green teas are good, but they may contain preservatives. You may try the following combinations to make your green tea flavorful:
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Note: Do not add refined sugar to green tea if you are trying to lose weight. You may add a teaspoon of organic honey instead.
There are no studies so far that claim that iced green tea can help you lose weight. Hence, it is better to go for normal green tea from a trusted brand. If you are not sure which brand of green tea to buy, check out the next section.
When it comes to good green tea, it is best to look for the best and trusted tea brand. Here are a few brands that you may try:
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Lipton, Waghbakri, Green Label, Tulsi, Tetley, Taj, Tazo, Bigelow, Stash, and Himalaya herbal teas. Here are a few more slimming teas you may check out before buying.
You must be aware that nothing in excess is healthy for you. Drinking too many cups of green tea may cause side effects. That is why it is best
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