Green Tea for Weight Loss: BOGUS or BENEFICIAL?

Nutritional Profile of Green Tea

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).

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.

Is Green Tea Good for Weight Loss?

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.

What are the Benefits of Green Tea for Weight Loss?

• It promotes fat loss

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.

• It regulates blood sugar levels

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. 

How to Drink Green Tea for Weight Loss?

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:

1. Bring about 250 ml of water to a boil.
2. Transfer to a cup and let the water cool down for a few minutes till it reaches a temperature of about 85°C.
3. Add one tablespoon (2 g) of green tea leaves or a green tea bag to the water.
4. Let the leaves or tea bag steep for 3 to 4 minutes, then strain the liquid to remove the tea leaves.
5. Add lemon, ginger, mint or any other ingredient of your choice.

Avoid adding sweeteners as they can negate the weight loss benefits of green tea.

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How Much Green Tea Can You Drink in a Day?

You can consume about 3 to 5 cups of green tea per day for the best weight loss results.

What is the Best Time to Drink Green Tea for Weight Loss?

• At breakfast

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.

• Between meals

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.

• Post-workout

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.

Best Green Tea for Weight Loss

• Matcha Green Tea

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 Green Tea

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 Green Tea

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 Green Tea

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.

Risks of Overconsumption of Green Tea

• The caffeine present in green tea can cause headaches, irritability, anxiety, frequent urination, dehydration, irregular heartbeat, and poor sleep if taken in excess.
• Overconsumption of strongly brewed green tea can lead to acidity and an upset stomach.
• Avoid taking iron and calcium supplements 1 to 2 hours before or after drinking green tea as the catechins present in it can slow down the absorption of iron in your gut.
• Overconsumption of green tea may cause liver damage in certain people when combined with medications like antibiotics, stimulants, etc.

What are the Other Health Benefits of Green Tea?

• The catechins present in green tea can reduce LDL (low-density lipoprotein or bad) cholesterol levels in your body and reduce your risk of developing heart diseases.
• Green tea can help improve insulin sensitivity and lower your blood glucose levels, which makes it a great addition to your diet if you have diabetes.
• Green tea also reduces inflammation in your body, which has several positive effects like lowered blood pressure levels, a decrease in pain, and a reduced risk of metabolic disorders and certain types of cancer.
• The antioxidants present in green tea can also help negate the effects of free radicals and oxidative stress on your cells.
• The caffeine and L-theanine present in green tea can help boost your brain function, make you more alert, and lower anxiety levels.
• Regular consumption of green tea can help improve oral health and prevent halitosis (bad breath).