A common question that many people ask is whether or not green tea is good for weight loss. Recent studies have shown the answer to be yes, but it can also depend on a few factors.
The first factor is the caffeine content. Caffeine can either help promote weight loss or serve as an appetite stimulant when consumed in high amounts. For best results, people should consume around 200 milligrams of caffeine per day.
The second factor is how long you have been drinking green tea for weight loss. People who are new to the drink will see more significant changes in their weight than those who have been drinking 2-3 cups per day for over a year and are close to their desired target weight.
Green Tea Use For Weight Loss
Green tea is the most popular beverage in the world. And now, a lot of research has been done to show that drinking green tea on a regular basis helps with weight loss
Green tea is rich in nutrition and antioxidant which help in weight loss and many health benefits. Traditional Chinese and Indian uses green tea as medicine to treat numerous conditions, from headaches to wound healing. Now it is again gaining popularity all across the world.
Green tea is full of health benefits and packed with antioxidants and healthy compounds. Green tea has no calories, it helps to boost metabolism and improve your body’s efficiency for burning energy.
In this section, I am going to talk about some popular studies on whether green tea can help with weight loss:
10 Ways Green Tea Can Help You Lose Weight.
GT contains flavonoids that are responsible for increasing fat oxidation levels and improving insulin activity. Flavonoids help to lose weight and improve health. Drinking green tea every day makes the weight loss and health journey simple and easy.
1. Contain Powerful Antioxidant
Green tea contains powerful antioxidant catechin called EGCG epigallocatechin gallate which helps to boost metabolism. Catechins are natural antioxidants that help prevent cell damage and provide other benefits.
These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals play a role in aging and many types of diseases.
2. Provide Caffeine
Caffeine is one of the main green tea compounds. Caffeine is a well-known stimulant that aids fat burning and improves exercise performance. However, a cup of green tea holds much less caffeine (24–40 mg) than a cup of coffee (100–200 mg).
Studies show that drinking a cup of green tea increases the number of antioxidants in your bloodstream. so, consuming green tea before exercise boost energy expenditure and allowing to burn up to twenty-five percent more calories during the workout.
3. Increase Fat Oxidation
Green tea extract (GTE), which is rich in catechins may help to improve endurance capacity, energy metabolism, and fat oxidation.
And GT also improving fat oxidation during exercise, reduces the rate of glycogen depletion, resulting in an improved endurance capacity, which may also help to improve athletic performance.
4. Boost Metabolism
Green tea increases thermogenesis from 10% up to 35%. The word “thermogenic” literally means heat-producing. In other words, thermogenesis is a metabolic process during which your body burns calories and generates more heat.
So supplements and drinks that boost metabolism or fat burning are considered thermogenic. Green tea contains two compounds that have thermogenic effects: caffeine and epigallocatechin gallate (EGCG).
Caffeine stimulates the release of adrenaline, which boosts metabolism and increases fat burning, and may help in weight loss.
5. Reduce Visceral Fat
A 12-week study published in 2012 observed a catechin-enriched green tea beverage significantly reduces visceral fat in humans.
Most importantly, this randomized trial demonstrated that 12-week supplementation with green tea beverages rich in catechins significantly reduced the visceral fat area in individuals with the high visceral fat area.
Most people suffering from central obesity also called visceral fat type obesity.
6. Regulate Blood Sugar Level
Green tea is a rich source of antioxidants like catechins and polyphenol. It helps in regulating blood sugar levels as it loaded with several healthy components. GT helps with the regulation of glucose levels and prevents the rising of insulin levels after eating.
This helps in reducing the absorption of carbohydrates, thereby improving the insulin resistance in the body. And the polyphenol present in green tea helps in reducing inflammation.
7. Improved exercise performance
Caffeine is a naturally occurring chemical found in the leaves, beans, and fruits of more than 60 plants, including the leaves of Green tea. Caffeine is a central nervous system stimulant that is consumed all over the world to boost alertness and fight fatigue.
It works by blocking the effects of a neurotransmitter called adenosine, which builds up over the day and makes you feel tired.
Drinking caffeine is moderate limit has several health benefits. Caffeine improved mood and brain function, increased metabolism, and improved exercise performance. Bioactive substances like the caffeine of Green tea aid in fat burning and improve exercise performance.
8. Boost fat-burning hormone
Catechins in green tea increase levels of hormones that tell fat cells to break down fat. This releases fat into the bloodstream and makes it available as energy.
To burn fat, your body must first break it down in the fat cell and move it into your bloodstream. Studies suggest that the active compounds in green tea can aid this process by boosting the effects of some fat-burning hormones.
Ultimately, your fat cell breaks down more fat, which is released into your bloodstream for use as energy by cells like muscle cells.
9. Reduce Appetite
Green tea helps to lose weight by reducing appetite and helps to reduce calorie consumption. Replacing high-calorie beverages like juice or soda with tea could help reduce overall calorie intake and lead to weight loss.
Though many people drink tea solely for its soothing quality and delicious taste, each cup may also pack many health benefits.
10. Reduce Insulin Resistance
A compound in green tea that may help to lose weight and improve health by reducing the development of insulin resistance and obesity. Insulin is an essential hormone that controls your blood sugar levels. It’s made in your pancreas and helps move sugar from your blood into your cells for storage.
When cells are insulin resistant, they can’t use insulin effectively, leaving your blood sugar high.
Green tea and its extract may reduce insulin resistance and improve glycemic control and help to improve insulin sensitivity Green tea also helps the body to effectively use the energy and does not allow the body to store excess fat.
FAQs On Green tea for weight loss
How much green tea for weight loss
Drinking 2 to 4 cups of hot green tea a day should be enough to help with weight loss. The exact amount of caffeine someone needs to get the same effect will vary from person to person.
Should I add milk or sugar to green tea?
Green tea is typically drunk without milk and sugar and hence gives zero calories as compared to the ordinary chai made with milk and sugar.
Best time to drink green tea
If you drink green tea to lose weight, the best time to have a cup of green tea is:
- Start your day with a cup of green tea instead of a cup of sugar tea, and you will feel light and active.
- You can have a cup of green tea before lunch.
- You should have a cup or two before you work out.
- Best Option: Choose as per your convince.
Conclusion
Green tea and its extract have many outstanding health benefits including weight loss and improve health, an increase in metabolic rate and fat burning, reduce oxidation level, and improve insulin sensitivity.
However, it may work even better when combined with other effective healthy habits and weight loss strategies like Healthy Eating, Exercise, Stress Management, and Stay Active.
Stay fit, live a happy and healthy Life.
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