Green tea is best for weight loss-various-aspects
How Green Tea Can Help You Lose Weight
Green tea possesses bioactive compounds that could potentially enhance your metabolism and aid in the breakdown of fat cells. Nonetheless, research concerning weight loss has primarily centered on green tea extracts or supplements rather than the actual drink.
Green tea is an enjoyed beverage rich in antioxidants and various phytochemicals.
For thousands of years, green tea has been utilized for its possible health benefits, including enhancing digestion and increasing alertness. Some individuals even assert that green tea may assist in stimulating weight loss and fat oxidation.
However, studies regarding the impact of green tea on weight reduction show mixed results.
This article investigates the evidence related to green tea and weight reduction.
A note on green tea for weight reduction
Consuming green tea or utilizing green tea extract supplements by themselves will not result in weight loss.
Maintaining a calorie deficit ranks as one of the most critical factors in weight loss. This entails consuming fewer calories than you expend throughout the day.
Green tea may contribute to achieving a calorie deficit if it is combined with other elements that are more crucial for safe, effective, and sustainable weight loss. These encompass:
exercising
eating a well-balanced diet
getting enough high-quality sleep
staying hydrated
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Contains substances that may help you lose fat
Tea leaves comprise advantageous plant compounds that might help avert chronic diseases such as diabetes and obesity by combating inflammation and oxidative stress while also lowering cholesterol and insulin levels.
Specifically, green tea contains catechins and caffeine. These could aid in promoting weight loss by enhancing the amount of calories you expend daily (energy expenditure) and increasing fat oxidation, metabolism, and thermogenesis.
Catechins are a subtype of flavonoid, which is a category of plant compounds known as polyphenols.
The most significant catechin in green tea is epigallocatechin gallate (EGCG), which represents as much as 80% of the catechins in green tea.
Some studies indicate that EGCG may assist in decreasing markers linked to obesity, such as:
total body weight
body fat percentage
waist-to-hip ratio
waist circumference
body mass index (BMI)
Caffeine is a well-recognized stimulant that has also been discovered to facilitate fat burning.
Nevertheless, it’s crucial to recognize that not all studies endorse the weight loss benefits of EGCG, caffeine, and green tea.
How does green tea help you burn fat?
Fat is held in cells as triglycerides. To eliminate body fat, your body must initially decompose these into fatty acids and glycerol to transfer it into your bloodstream. This procedure is referred to as fat lipolysis.
During exercise, hormones such as epinephrine and glucagon are released to assist in fat oxidation and the liberation of fatty acids. These fats are subsequently utilized as energy and, in effect, burned. This is referred to as fat oxidation.
Certain studies imply that catechins in green tea, particularly EGCG, may enhance fat oxidation and lipolysis by amplifying the impacts of some fat-burning hormones like catecholamine.
EGCG might also aid in blocking an enzyme that degrades the hormone norepinephrine. When this enzyme is blocked, the level of norepinephrine rises, encouraging fat breakdown.
Caffeine may additionally contribute to improved fat metabolism, especially when ingested at rest rather than during exercise.
In the end, green tea may aid your fat cells in breaking down more fat, which is released into your bloodstream for utilization as energy by cells such as muscle cells.
Can green tea enhance fat burning during exercise?
Numerous commercial weight loss and fat-burning products feature green tea as an ingredient.
Nonetheless, it’s crucial to recognize that the findings regarding green tea’s fat-burning properties during exercise are inconsistent.
For example, a small study from 2018 found that consuming Matcha green tea prior to exercise aided in increasing exercise-induced fatty oxidation.
A review conducted in 2024 also indicated that using green tea supplements alongside regular exercise might assist with weight management. However, the researchers concluded that green tea supplementation did not influence lipid markers such as cholesterol and triglyceride levels.
Finally, a review from 2017 revealed that some studies indicated advantages from ECGC on energy expenditure and fat oxidation when combined with an exercise program. However, the authors also discovered that other studies reported no notable effects from ECGC in conjunction with exercise.
Additional research is required to comprehensively understand the fat-burning effects of green tea when combined with exercise or during rest.
May assist in increasing your resting metabolic rate.
Your body consistently burns calories and utilizes energy, even when you are asleep or seated.
According to a review in 2021, some studies identified that green tea extract might assist in elevating resting metabolic rate (RMR), potentially enabling you to burn more calories while at rest by enhancing your total energy expenditure.
That being said, the authors note that not every study demonstrated positive findings.
Further studies are necessary to comprehend how green tea might influence RMR.
Can green tea assist you in consuming fewer calories?
Some individuals propose that consuming green tea might aid in reducing calorie intake, which may help in maintaining a calorie deficit and, consequently, facilitating weight loss.
However, research presents conflicting outcomes regarding the impact of green tea on appetite.
For instance, a review from 2023 concluded that green tea extract supplementation did not significantly influence the two appetite-regulating hormones, leptin and ghrelin.
Nonetheless, the authors did identify that green tea extract contributed to a reduction in body fat percentage, BMI, and malondialdehyde, a marker for oxidative stress.
A study from 2022 involving 21 participants also found that drinking green tea prior to breakfast increased energy expenditure.
However, respondents who drank green tea experienced heightened feelings of hunger. This implies that the effects of green tea on energy expenditure may not be linked to enhancing feelings of fullness or lowering your caloric intake.
Green tea might aid in the reduction of visceral fat.
In terms of actual weight loss, the influence of green tea is relatively limited.
Nevertheless, various studies on humans and animals have indicated that green tea extracts and catechins could play a role in reducing visceral fat, which encases your organs.
Elevated levels of visceral fat are linked with persistent health issues such as obesity, type 2 diabetes, and cardiovascular diseases.
Frequently asked questions
How much green tea should I drink a day to lose weight?
A 2020 review indicated that ingesting at least 500 milligrams (mg) of green tea extract each day for 12 weeks assisted in lowering body weight and BMI. The authors determined that green tea may facilitate weight loss when paired with a balanced diet and regular exercise.
Does green tea help you lose weight in 2 weeks?
The weight loss benefits of consuming green tea after 2 weeks are likely minimal.
Most research assessing the impact of green tea on weight loss has been conducted over a period of at least 6 weeks, and not all studies have identified benefits.
What type of green tea is best for weight loss?
Limited investigations have compared the effects of various types of green tea on weight reduction. Drinking standard green tea or using green tea extracts may offer some advantages.
The bottom line
Green tea is a widely used drink that has been consumed for many years due to its claimed anti-inflammatory, antioxidative, and anticancer properties.
Some studies imply that green tea contains elements that may aid in encouraging weight loss by improving fat oxidation and increasing your metabolism.
However, several other studies have not observed any substantial weight loss advantages from green tea.
Consider consulting with a healthcare professional if you wish to lose weight. They can assist in creating a dietary and exercise regimen that is most suitable for you.
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