Does Green Tea Help You Lose Weight?

One of the most common and sought-after herbal substances, green tea extract is a popular choice among those who seek to nurture their health and lead a holistic lifestyle. 

Green tea is now associated with a lot of Asian cultures, although it originated in southwest China, over 3,000 years ago. Even in the West, green tea is quite the rage nowadays. Green tea benefits the immune system in largely four ways – antioxidant, anti-inflammatory, anti-radiation and anti-carcinogen.

Made from the Camellia sinensis plant, green tea is most commonly consumed as a beverage; however, an extract may be made from the leaves to use for medicinal purposes. 

Green tea is rich in nutrients, enabling it to act as a preventive measure against a host of diseases, such as diarrhoea, stomach disorders, headaches, different types of cancers, kidney stones, skin damage, chronic fatigue syndrome and Parkinson’s, among others.

Can Green Tea Help You Lose Weight?

The process of turning food and drink into usable energy is collectively known as metabolism. Weight loss may be facilitated by green tea because it helps the body’s metabolism run more efficiently.

The antioxidant flavonoid catechin is found in green tea along with caffeine. Both compounds increase metabolism, according to research. Caffeine and catechin work together to increase the amount of energy the body is able to use.

According to a study published in 2010, green tea supplements, including catechins and caffeine, can contribute to weight loss and weight management.

In a more recent review, green tea was studied as a potential weight loss aid for those who are overweight or obese. In this study, green tea was found to positively impact weight loss, but the results were not significant, and the authors concluded that it was unlikely to have clinical relevance.

There is some empirical evidence to support the benefit of green tea supplements for weight loss outside of clinical settings.

However, research in this area tends to use dosages that contain a greater proportion of catechins or caffeine than would normally be found in green tea.

It is important to note that green tea is very unlikely to have any significant weight loss benefits. 

In terms of weight loss, green tea does not provide as much benefit as other healthy weight loss methods, such as exercise, which provide far greater metabolic benefits.

Eating plenty of vegetables and regularly exercising are highly effective ways to lose weight. Adding green tea supplements to these methods may boost their effectiveness.

I have also reviewed a lot of other weight loss supplements, if you are interested, you might check them out.

How Does Green Tea Work?

Green tea extract is widely known for its weight loss benefits. Green tea polyphenols and catechins, which are antioxidants, are found in high concentrations in SkinnyTone green tea pills.

Catechins speed up metabolism. As a result, the body releases fatty acids, which are converted into energy. In essence, these compounds cause the body to burn fat to produce energy. A high concentration of catechins, such as green tea pills or matcha green tea from Japan, may help control body weight.

These health benefits are mainly attributed to EGCG or epigallocatechin gallate – particularly epigallocatechin-3-gallate. Tea catechins increase the body’s temperature, which increases fat burning. The consumption of green tea or the taking of green tea capsules can increase fat loss.

Caffeine consumption should remain below 300 mg a day for this natural fat burner to function properly. Some ethnicities may benefit more from green tea extract supplements. Green tea extract effects were more pronounced in individuals of Asian descent, according to a meta-analysis published in the International Journal of Obesity.

Consuming green tea or taking green tea supplements may help you lose weight, although its benefits may be more pronounced for some than others. 

It is possible to encourage fat oxidation and decrease body fat by drinking green tea, thereby accelerating the effects of thermogenesis. 

These fat burner supplements may also help you maintain a healthy weight when combined with a healthy diet and exercise regimen.

Benefits of Green Tea Supplements

Owing to the caffeine content of green tea supplements, it is quite effective in inducing mental alertness. Moreover, the caffeine content of the extract is just right – unlike coffee, it does not leave you feeling jittery but allows you to feel energized anyway, which implies that at least some of the side effects (of caffeine) are negated.

It also contains the amino acid L-theanine, which aids the release of dopamine and the production of alpha waves in the brain, further improving brain function. Catechin compounds present in green tea act as a protective mechanism for neurons, thus reducing the risk of neurodegenerative diseases. 

The combination of L-theanine and caffeine allows the individual to feel a stable level of energy that lasts for a longer period of time. Green tree extract is used in ointments that treat genital warts. These ointments are FDA approved.

The extract contains polyphenol compounds such as flavonoids and catechins, which act as powerful antioxidants and inhibit the formation of free radicals in the body, preventing cell damage. EGCG is another antioxidant found in green tea extract which is found to have medicinal properties.

Although scientific data is insufficient regarding the health benefits of green tea extract in those battling cancer, studies show that people who consume green tea or green tea extract are generally at a lower risk of getting cancer – this is not restricted to a particular kind of cancer (with regard to the organ it affects), suggesting that the benefits are not limited to a particular part of the body.

People who consume green tea extract are also at a lower risk of type 2 diabetes and cardiovascular inflictions. Green tea extract lowers the risk factor associated with diabetes by lowering the blood sugar levels in the system while increasing its sensitivity to insulin

It aids cardiovascular function by reducing the levels of LDL cholesterol (‘Bad’ cholesterol) and by extension, the total levels too – it does so by ensuring prevention of LDL from oxidizing. It is also popularly used by those who are trying to lose weight.

Sources of Green Tea Extract

Green tea extract is usually made from green tea whose production is in China and Japan. There are a wide variety of green teas available, depending on the province they were cultivated in. 

Popular green teas include Lyongjing, Sencha, Gyokuro and Bi Luo Chun among others. The difference between the tea and its extract form is that the extract contains higher amounts of nutrients in a much smaller concentration. 

For example, a single pill of green tea extract provides you with the same amount of nutrients as consuming a cup of green tea would.

How To Use Green Tea Supplements

The dosage of green tea extract for weight loss is difficult to determine. 

Regulatory Toxicology and Pharmacology published a review in June 2018 indicating that daily consumption of up to 704 milligrams of EGCG from green tea or 338 milligrams of ECGC from supplements is safe for most adults. 

Compared with a cup of tea, dietary supplements contain a higher concentration of caffeine and catechins.

In most studies cited in the Austin Journal of Clinical Medicine, ECGG was administered in doses of 100 to 600 milligrams per day and up to 1,500 milligrams spread throughout the day. There were no reports of side effects.

On the other hand, the European Food Safety Authority (EFSA) Journal reports that EGCG taken in supplement form at doses of approximately 800 milligrams per day may cause adverse reactions, such as liver toxicity. Genetics may play a role in determining whether or not a person will experience side effects, although not everyone will.

In most clinical trials, green tea extract was administered up to six times daily – with varying amounts of EGCG. Start slowly and increase the dose gradually. Check the label to determine how much EGCG is in each pill, and follow the manufacturer’s instructions. If you’re pregnant or breastfeeding, consult your doctor before starting.

According to the American Pregnancy Association, caffeine crosses the placenta and could harm your child. Also, it passes through to breast milk, affecting a baby’s sleep quality.

Drink unsweetened green tea as a rule of thumb. Sprinkle a pinch of cinnamon or stevia on top to add flavour. Look for supplements containing pure green tea extract if you prefer green tea pills. You can often find the best formulas in organic form.

Green Tea Side Effects

Despite the many health benefits of green tea supplements, caffeine and catechins can also cause side effects for some people, especially at high doses.

Negative Effects of Caffeine

Some people can experience stomach upset and headaches after consuming too much caffeine, which increases feelings of anxiety and interferes with sleep.

Caffeine consumption during pregnancy may even increase the risk of birth defects and miscarriage.

Currently, it is recommended that pregnant women consume no more than 300 mg of caffeine per day.

One review of over 400 studies, however, found that healthy adults who consumed up to 400 mg of caffeine per day had no adverse effects.

Green tea’s caffeine content varies according to the amount used and how long it is steeped.

Green tea has a caffeine content of anywhere from 11 to 20 mg per gram according to one study.

There is usually one tablespoon (2 grams) of tea leaves per 1 cup (240 ml) of water in a single serving. The average cup of green tea contains between 22 and 40 mg of caffeine, assuming the cup is 240 ml.

Catechins May Reduce Iron Absorption

Dietary iron absorption may be reduced by green tea supplements’ catechins.

Anaemia caused by iron deficiency can result from consuming large quantities of catechins.

Most healthy individuals shouldn’t be concerned about drinking green tea regularly, but those at risk of iron deficiency should consider drinking tea between meals and waiting one hour after eating before drinking tea.

The risk of iron deficiency increases for infants, young children, pregnant or menstruating women, and individuals with internal bleeding or undergoing dialysis.

Certain medications can also be adversely affected by the catechins in green tea.

Green tea, for example, may inhibit the effects of certain heart and blood pressure medications.

Medications used to treat anxiety and depression may also be lessened by drinking green tea.

Green tea supplements, which have a much higher catechin concentration than green tea itself, are the most likely sources of toxic effects.

Final Words: Should You Take Green Tea Supplement?

In spite of the fact that green tea extract or EGCG supplements can cause a modest increase in metabolic rate and fat burning, their weight loss effects are modest.

The good news is that every little bit helps, and it may even work better when combined with other weight-loss strategies such as eating more protein and cutting carbs.

Remember that green tea’s benefits extend beyond weight loss as well. Other health benefits are also associated with it.

In most studies, green tea extracts or supplements with isolated green tea antioxidants have been examined.

By comparison, drinking green tea has probably minimal effects, although regular consumption may have long-term benefits.

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