Green tea, Asia’s most loved beverage, is one of the world’s favorite beverages as a lot of people embrace it. The main reason behind this is the prominent role green tea plays in promoting weight loss and most health-enhancing properties.
Green tea supports weight loss and helps in improving the functioning of the brain. Additionally, it prevents certain cancers, diabetes, and cardiovascular diseases.
Sourced from the tea plant Camellia sinensis, it is the same plant from which you get black tea, oolong tea, and white tea. Unlike other tea varieties, for green tea, the tea leaves do not go through oxidation.
The fact that green tea is not oxidized makes it rich in the health-promoting polyphenol, EGCG.
This compound degrades because of oxidation and as green tea does not undergo oxidation, EGCG stays intact. This ensures that you are able to enjoy all the benefits of the bioactive compound.
Green tea and weight loss connection
People worldwide commonly drink green tea to increase metabolism which helps them lose weight and burn extra fat.
However, have you ever wondered what makes green tea help in weight loss? It is because of the various compounds present in green tea.
A number of studies have shown that the bio-active compounds in green tea i.e. polyphenols are responsible for helping one lose weight.
In the list of polyphenols in green tea, the catechins or flavanols come first along with flavonoids, flavonoids, and phenolic acids.
Research says that catechins play a major role in increasing abdominal fat loss when you exercise regularly.
Catechins possess antioxidant properties. However, what really takes the catch is epigallocatechin gallate (EGCG), the most essential catechin in green tea.
It is helpful in revving up the body’s metabolism as well as fat burning. Also, most of the health benefits of green tea are because of EGCG.
The other polyphenols in green tea are flavonoids. They are particularly helpful in preventing the body from gaining excess weight.
There are other studies too that indicate the positive impact of flavonoids in reducing fat absorption and increasing energy expenditure.
Therefore, it is clear that drinking green tea and regular exercise undoubtedly helps in weight loss.
Is Green tea best for weight loss?
As already stated above, the catechins in green tea make the tea your best friend when it comes to weight loss. In addition to that, green tea also contains caffeine.
Both, catechins and caffeine, help in speeding up the metabolism of the body. This burns calories and helps you lose weight.
Benefits of green tea for weight loss
When you think of weight loss, low-calorie food comes to your mind, isn’t it?Green tea is a great beverage for weight loss as it is very low in calories and easy to incorporate into your diet.
The catechins in it burn fat and boost the body’s metabolism that is instrumental in facilitating weight loss.
In addition, green tea contains l-theanine that helps improve concentration and alertness. This leads to a metabolism boost and improvement in fat burning.
Apart from that, they have antioxidant properties that offer other health benefits by fighting free radical damage in the body.
What does the research say about green tea and its weight loss effects?
Research has a lot to say about green tea and its weight loss effects. Let’s have a closer look at the main component of green tea, that is, EGCG, and how it helps in weight loss.
EGCG burns fat
EGCG is a fat burner and that is one solid reason why you will find green tea as an ingredient in commercially available fat burning and weight loss supplements.
Research says that EGCG indicates the burning of fat cells in the body. So, when you drink green tea the body is signaled to consume the fat for energy and not store it.
As per another study, males who consumed green tea extract prior to working out had a 17% higher fat burn than those males who did not consume the supplement.
This is really a great piece of evidence that shows the effectiveness of green tea in burning fat.
EGCG boosts metabolism
Our bodies burn calories all the time even when we are at rest. This is because even if we don’t move around, our body cells are performing their tasks and for that they need energy.
According to certain studies, EGCG seems to help you burn more calories even while you are at rest. The increase in calorie burning is between 3%-4%.
Suppose you burn 2000 calories in a day, it would amount to burning 60 to 80 calories in a day. And it does sound like a good number!
However, the rate of metabolism boost varies from person to person.
Green tea and its effect on visceral fat
Before going ahead and discussing the effect of green tea on visceral fat, you need to know what visceral fat is in the first place.
Visceral fat is the body fat that is stored in your abdominal cavity around the vital organs such as the pancreas, liver, and intestines.
This fat is harmful and a high amount of it is linked with inflammation and insulin resistance.
It can eventually lead to chronic diseases such as type 2 diabetes, heart disease, cancer, and Alzheimer’s disease.
Now, studies say that the catechins in green tea are capable enough of making the body lose the harmful visceral fat.
This indicates that you are less likely to develop a chronic health ailment and you will lead a healthier life when you drink green tea regularly.
Which green tea variety is effective for weight loss?
There are varieties of green tea. To name a few, there is sencha, hojicha, gyokuro, genmaicha, funmatsucha, tencha, and matcha.
Each variety has some kind of weight loss benefits. The main difference between them is their aroma, flavor, and texture.
Additionally, you have the regular green tea bags and the loose leaf green tea that you steep in hot water. Also, there is powdered green tea called Matcha.
Sencha
Sencha is naturally rich in vitamin C due to the way it is grown. Therefore, it is capable of giving a boost to the immune system.
Gyokuro
Gyokuro is rich in the health-benefiting amino acid, theanine. In addition, it has a good amount of caffeine and chlorophyll present in it.
Tencha
Tencha tea is not rolled during the processing like Sencha and Gyokuro and therefore the leaves have more nutrients to offer. It helps in boosting metabolism and increasing energy levels.
The beverage delivers great results in awakening the body when consumed before a workout.
Matcha
Matcha is the tencha tea in a powdered form that is loaded with natural nutrients. It has a sweet flavor with vegetal and floral notes with a creamy texture. It has a number of health benefits to offer.
For the purpose of weight loss, matcha seems to be the most effective green tea variety.
Matcha comprises ground green tea leaves which are whisked with hot water and consumed. Here there is no steeping involved; you are drinking the whole leaf.
This obviously means that upon consuming Matcha, you are getting more amounts of nutrients and antioxidants.
Funmatsucha
The antioxidant content of Funmatsucha is higher than that of standard green tea. It is normally consumed to fight illnesses and cure a common cold.
Genmaicha
Genmaicha is basically Sencha that has roasted brown rice too. It is used mainly to soothe stomach-related ailments. In addition to that, the tea signals the body to burn stored fat.
Hence, it is evident that since you are drinking the whole leaf tea without discarding the leaves, matcha is most effective for weight loss.
The nutrients you get from matcha are many times the amount present in other green tea varieties.
How to prepare green tea for weight loss?
First of all, you should not use boiling hot water for making green tea. The main reason is that doing so will destroy the health-promoting catechins present in it.
Als, based on your taste, you can increase or decrease the brewing time. The longer the steeping time, the more bitter taste you get.
The steps of brewing the tea bags, loose-leaf, and green tea powder is almost the same. All you have to do:
For brewing loose green tea leaves:
- Heat water to a temperature between 160°F and 180°F.
- Add 1 teaspoon of green tea leaves in a cup and pour the hot water over the tea leaves.
- Cover the cup with a saucer and let it steep for 1-3 minutes. Your cup is ready now!
For brewing green tea bags:
It is easier to brew green tea that is packaged in tea bags. You simply have to drop the tea bag in a cup of hot water (between 160°F and 180°F), let it steep for 1-3 minutes, and enjoy your cuppa.
For preparing Matcha:
- Take 1 to 2 tsp of matcha and sift it into a cup using a sifter.
- Pour 2 ounces of hot water that is below the boiling point.
- Use a bamboo whisk to whisk it well and make it frothy. Your matcha is now ready!
How much green tea leads to weight loss?
Normally, drinking as little as 2-3 cups of green tea in a day is perfect to see weight loss effects. However, you should follow a regular exercise routine for green tea to show positive results.
Some studies show that green tea alone does not help much in losing those extra pounds. While, on the other hand, many studies say that drinking green tea regularly decreases body weight.
However, the results would vary from one individual to another based on several other factors such as the body’s metabolism and the amount of caffeine consumed in a day.
Also, different teas react differently. Some green tea brands suggest not to drink more than 1 or 2 cups in a day.
So, it is necessary to check the description mentioned on the green tea box before buying it. Sometimes, the additional ingredients may be harmful if taken in large quantities.
Can you see instant weight loss results with green tea?
This is one question most people ask quite often. However, honestly speaking, the weight loss effects of green tea are not too quick.
But, by having a balanced diet and exercising regularly you can undoubtedly lose weight. Moreover, there is nothing like instant weight loss.
When to drink green tea for weight loss?
The timing of drinking green tea is essential. According to studies, the right time to drink green tea is when you begin your day and before working out.
You can switch your morning coffee habit with green tea and have a healthy buzz that keeps you going without any coffee crashes. This effect is mostly due to naturally occurring caffeine and l-theanine.
Also, drinking green tea before exercising increases the fat burn that is going to take place during the workout.
Another time when drinking green tea promotes the burning of fat is before going to bed. You will have a revved-up metabolism while you are asleep due to green tea.
What you must note is that having green tea after meals does not suit those who have a sensitive stomach. This is because the alkalinity of the tea can increase the secretion of gastric juices in the belly.
However, though there are no guided timings, it is necessary that you start drinking green tea in a small amount experimenting with different timings.
Does green tea burn fat while you sleep?
As already mentioned above, when you drink green tea before going to bed each night, your metabolism gets revved up. This when accompanied by sound sleep can help improve your overall metabolism and health.
According to studies, the metabolism boost is as high as 4%. Green tea has thermogenic properties that aid fat-burning.
However, if you are having sleep issues, you must avoid green tea at night as it can keep you awake due to the presence of caffeine in it.
Can one drink green tea in the morning empty stomach?
Those of you who can’t drink green tea at night might be considering consuming it after you wake up. However, consuming green tea first thing in the morning on an empty stomach can affect the health of the liver.
This is because of the presence of huge amounts of catechins in it.
Though catechins are healthy, being alkaline in nature, green tea can negatively affect stomach acids. And, if it is a strong green tea, it can lead to an upset stomach.
It is therefore advised to drink it between meals.
Additionally, the catechins in green tea affect the absorption of iron by the body especially when you consume it on an empty stomach.
So, if you have anemia, it is better to avoid drinking green tea before breakfast.
The Bottom Line
With polyphenol-rich green tea as part of an active lifestyle, you can see positive results in weight loss in the long run. Green tea is perfect for people on diet.
The credit goes to EGCG, the king of all the catechins present in green tea. The compound is immensely effective for weight loss as it is antioxidant by nature and promotes fat burning.
Apart from metabolism boost and weight loss, you can expect many other health benefits from green tea that will help you lead a better life.
It helps manage diabetes, helps lower cholesterol and blood pressure levels. In addition, it helps fight cancer to some extent.
Moreover, preparing green tea is as easy as boiling hot water. Even if you are in the office or have a busy schedule, you can drink green tea.
Of course, you cannot steep the loose leaf tea in a workspace, but the options are wide. You can carry tea bags or green tea k-cups with you.
To conclude, green tea is a sure-shot winner when it comes to overall well-being.
