Green tea has been touted as the only drink you will need to lose weight. You must have come across articles and advertisements claiming that drinking green tea for weight loss can cause the fat in your body to simply melt away, leaving you slim and trim.
However, how much of this is true? Is green tea really that effective for weight loss? Are any of these claims supported by science? Let’s find out!
Contents:Green tea is made from the same Camellia sinensis leaves as regular tea, but the leaves used to make green tea undergo less processing and oxidation than black tea leaves. This lack of oxidation gives them their characteristic green appearance.
Green tea leaves are a rich source of plant-sourced antioxidants called polyphenols, which are the primary reason for the numerous health benefits of green tea.
Green tea contains a very low number of calories and protein and has no carbs, fats, or sugars. The following is the nutritional profile for 1 cup (245 ml) of brewed green tea, according to the United States Department of Agriculture (USDA).
Nutrient | Brewed Green Tea, Regular (245 ml) |
Energy | 2.45 kcal |
Water | 245 g |
Protein | 0.539 g |
Fat | 0 |
Carbohydrate | 0 |
Sugar | 0 |
Fiber | 0 |
Iron | 0.049 mg |
Magnesium | 2.45 mg |
Sodium | 2.45 mg |
Potassium | 19.6 mg |
Zinc | 0.025 mg |
Copper | 0.01 mg |
Manganese | 0.451 mg |
Green tea also has slight amounts of B complex vitamins like riboflavin, thiamin, niacin, and pyridoxine. A single cup of green tea also contains about 50 to 100 mg of polyphenols called catechins and 29.4 mg of caffeine.
The catechins present in green tea have been shown to induce weight loss. A specific type of catechin in particular, called epigallocatechin gallate (EGCG), boosts metabolism and burns calories when combined with the caffeine present in green tea.
However, drinking only green tea without any modifications to your diet and regular exercise is unlikely to cause significant changes in your weight. So, combine green tea with a well-balanced diet and regular exercise to lose more weight.
The caffeine and EGCG present in green tea can kickstart your metabolism and burn more fat to fuel your body when fused with exercise. Green tea can be especially effective in reducing visceral (belly) fat, which can improve your overall health.
As green tea gets rid of belly fat, it contributes to improving the insulin sensitivity of your cells and tissues. This leads to lowered and stabilized blood sugar levels. When your blood sugar levels are stable, you experience fewer sugar cravings or hunger pangs, which leads to lowered calorie intake.
Brewing green tea the right way is important for retaining the beneficial compounds present in it. Follow the below process to brew green tea for the best weight loss results:
Avoid adding sweeteners as they can negate the weight loss benefits of green tea.
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You can consume about 3 to 5 cups of green tea per day for the best weight loss results.
Drinking green tea before or with your breakfast can help stimulate your metabolism and cause your body to burn more fat. Green tea also makes you feel full, which can help prevent overeating.
Having green tea between meals instead of snacking can lower your calorie intake as the number of calories in unsweetened green tea is negligible. Drinking green tea between meals can also curb hunger.
The catechins present in green tea, especially EGCG, boost the calorie burning and fat loss effects of your workout. Green tea also lowers your heart rate and reduces inflammation and soreness caused by exercise.
Matcha is a more concentrated form of green tea where only the leaves are ground into a fine powder after the leaf stalks and veins are removed. The leaves of the tea bushes are covered with a cloth to block out the sunlight for a few weeks before the leaves are picked, which gives Matcha tea its bright green colour. Unlike regular green tea, you consume the tea leaves when you drink Matcha, which compounds its health benefits.
Ginger water is often consumed as a detox drink. Adding ginger to the water when you are brewing green tea gives it a spicy and earthy flavour along with the numerous medicinal benefits of ginger. Ginger can lower stress, stabilize blood sugar levels, and suppress your appetite, all of which can curb overeating.
Lemon is rich in antioxidants and vitamin C, which can boost your metabolism and help your body burn more calories while adding a tangy flavour to your green tea. Lemon juice can also keep you feeling full for a longer time, which can lower your calorie intake.
Hibiscus petals contain polyphenols like anthocyanins and flavonoids, which can improve fat metabolism and oxidation in your body. Adding hibiscus petals to the boiling water when brewing green tea can not only give it a pleasing red hue, but also enhance its fat-burning effects.
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