Egg And Green Tea Diet – Drinking green tea has many health benefits (1), (2), (3), (4), (5), (6). You can drink green tea to lose weight. But how does green tea help you lose weight? When should we drink green tea and how many cups a day can help lose weight? Read this article to get answers to your questions. Drop down!
One cup of green tea (8 fl oz) has only 2 calories and 0.47 grams of carbohydrates (7). This is a natural drink that takes only 5-7 minutes to prepare. It is fresh and refreshing when prepared properly.
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Bottom line – a cup of green tea only contains 2 calories, making it a great weight loss drink.
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Green tea contains polyphenols known as catechins. There are four types of catechins in green tea – epicatechin (EC), epicatechin-3 gallate (ECG), epigallocatechin (EGC) and epigallocatechin-3 gallate (EGCG) (8).
Green tea, usually brewed for 3-5 minutes, contains about 51.5 to 84.3 mg/g (9) of catechins. Epigallocatechin gallate (EGCG) accounts for 50%–80% of the total catechins in green tea (10).
EGCG in green tea has anti-inflammatory, anti-obesity, anti-cancer, and antioxidant properties (8). A Japanese study found that consuming 690 mg of catechin for 12 weeks reduced BMI, body fat, and waist circumference (11).
Catechins help lower belly fat, total cholesterol, blood sugar, and blood insulin levels (12). Scientists believe that green tea EGCG inhibits genes that promote fat synthesis and promote fat metabolism (13).
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Bottom Line – Epigallocatechin gallate (EGCG) is the most powerful antioxidant found in green tea. It reduces inflammation, BMI, high blood sugar, BP and cholesterol.
Along with catechin, green tea contains caffeine, which burns fat. Caffeine affects energy balance by increasing energy expenditure (calories burned) and decreasing energy intake (food intake) (14). It enhances thermogenesis and fat oxidation (15), (16).
According to a new study, double caffeine consumption increased weight loss by 22%, BMI by 17% and fat mass by 28%. Consuming caffeine before exercise also promotes increased body fat loss (18).
Bottom Line – The caffeine in green tea helps increase energy expenditure, reduce BMI, fat mass, and promote weight loss through exercise.
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Green tea can help improve digestion. Green tea catechins are antioxidants. Antioxidants help remove toxins from the body. This reduces oxidative stress and the risk of metabolic syndrome (19), (20).
Drinking strong green tea improves fat metabolism by 12% (21). A 12-week study found that drinking green tea even when eating a high-carbohydrate diet can promote fat oxidation (22). Green tea works by inducing thermogenesis, fat oxidation, fat excretion, and inhibiting fat absorption (23).
Caffeinated green tea also increases energy expenditure and fat oxidation (14), (15), (16). Australian researchers found that green tea extract (GTE) increased fat oxidation at rest and after exercise (24).
Bottom line – catechins, green tea and caffeine increase fat metabolism and thermogenesis and decrease fat absorption. Green tea can help increase your resting metabolic rate and improve weight loss.
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In addition to increasing fat oxidation and reducing fat absorption, green tea, catechins, and caffeine also reduce appetite (26). Swedish scientists found that drinking green tea can increase satiety levels (27). Scientists have found that green tea drinks, catechins, caffeine, and dietary fiber help reduce appetite (28).
However, green tea, caffeine and catechins do not play a significant role in the regulation of leptin and adiponectin, hormones that suppress appetite (29).
Belly fat or belly fat is a common problem today. Additionally, belly fat is associated with diabetes, cardiovascular disease, and some cancers (30). Studies have shown that catechins in green tea reduce belly fat (31), (32).
Green tea also reduces waist size in older adults with metabolic syndrome (33). Regular consumption of green tea also showed a reduction in visceral fat relative to total body weight in another study (34).
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Green tea extract is high in catechins. Green tea consumption helps reduce belly fat, total body weight, LDL cholesterol, and high blood pressure (35).
Bottom Line – Regular consumption of green tea helps reduce belly fat and increase your waist-to-hip ratio.
Interestingly, scientists have found that green tea can regulate genes associated with obesity (35). The researchers also found that green tea extracts caused browning of white adipose tissue. It helps reduce obesity (36).
Green tea extract also inhibits the release of proteins involved in inflammation by improving intestinal barrier function (37). In another study, green tea EGCG reduced the expression of obesity-related genes (38).
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However, you should remember that most of these studies were conducted on animal models. Further research in human subjects is needed to know the exact molecular mechanism of green tea’s weight loss properties.
Bottom Line – Green tea EGCG and green tea extract can block adipogenic and inflammatory genes and reduce body weight.
Regular exercise is very important for healthy and sustainable weight loss. Many people cannot exercise for a long time because they lack strength and energy, so drinking a cup of green tea before exercise can solve it.
Green tea extract (GTE) improves muscle endurance (39). Supplementation of green tea extract at 500 mg/day for 15 days has been shown to improve exercise and muscle recovery (40).
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One study found that green tea catechins (GTC) improved athletic performance by increasing fat oxidation by 17% and total energy expenditure (41).
Bottom Line – Green tea or green tea extract can help improve exercise performance, increase fat oxidation, and improve muscle recovery rates.
Losing weight is one thing; Keeping it is another. Losing weight is harder to maintain. But some studies have shown that green tea can also help with weight loss.
Consumption of a green tea-caffeine mixture for 3 months improved the maintenance of weight loss through fat oxidation and increased thermogenesis in two studies (42), (16). Further research is required on this issue, but the data are promising.
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Here are nine ways green tea can help you lose weight. Now the question is how to include green tea in your diet? Check out the infographic below. Take a screenshot and use it for 7 days. If you stick to the plan, you will see guaranteed results.
This leads us to the next question. Which green tea is best for weight loss? Find out below.
The best types of green tea for weight loss are oolong tea, matcha tea, and loose leaf green tea. Black tea is more oxidized and therefore does not contain many catechins. Green tea tastes good, but it may contain preservatives. You can try the following blends to spice up your green tea:
Note: Do not add refined sugar to green tea if you are trying to lose weight. You can add a teaspoon of organic honey instead.
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So far, there are no studies that claim that iced tea can help you lose weight. Therefore, it is better to get green tea from a trusted brand. If you’re not sure which brand of green tea to buy, check out the next section.
When it comes to green tea, it is best to find the best and most reliable tea brand. Here are some brands you can try:
Lipton, Waghbakri, Green Label, Tulsi, Tetley, Taj, Tazo, Bigelow, Stash and Himalaya herbal tea. Here are some weight loss teas you can try before you buy.
If your cup of green tea is herbal, check out this free guide on how to properly brew green tea.
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You should know that more than this is not good for you. Drinking too many cups of green tea can cause side effects. Therefore, it is better to know the optimal level of green tea for weight loss. Learn more about it below.
It is better to limit the consumption of green tea to 2-3 cups per day. Also, do not exceed 200 – 300 mg/ml of caffeine. Drink decaffeinated green tea, but limit it to 2-3 cups of green tea a day.
Tip: Check the nutrition label to find out how much green tea caffeine, or EGCG, you’re getting in one cup.
Green tea weight loss pills are also very popular today. Should you take them? What is the catch? Find out in the section below.
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Green tea extracts contain 10% more catechins, epigallocatechin gallate (EGCG). Therefore, taking green tea supplements can show faster weight loss results.
However, taking these drugs without a doctor’s advice or taking too much can cause side effects. High concentrations of EGCG by this green tea supplement cause mitochondrial toxicity, leading to hepatotoxicity (43).
Please consult your gynecologist first. However, we recommend that you avoid immediately after giving birth or during breastfeeding.
If you are ever thinking about changing your lifestyle and diet for weight management, you should consider drinking green tea for weight loss. Although many follow this trend blindly, it is important to know how it works and its many benefits. Low-calorie green tea is a natural beverage rich in anti-inflammatory substances that help reduce belly fat, lower blood sugar and cholesterol, detoxify, and boost metabolism. If you don’t find what you’re looking for, just ask.
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