The benefits of green tea and its extract for weight loss and health have been thoroughly researched by scientists.
It is a source of biologically active substances that, when consumed regularly, have a systemic effect on the body, including some fat-burning properties.
In this article, we will examine scientific studies on the effectiveness of green tea for weight loss, discuss whether green tea or extract is better, what possible side effects may arise from their consumption, and provide some recommendations for using green tea for weight loss.
Main thoughts:
A few words about fat burners…
According to statistics, 2 out of 3 Americans are overweight or obese. That is a significant number.
In Russia and nearby countries, the situation is likely better, but the question “how to lose weight?” is still posed by a considerable number of people, including those for whom weight loss is genuinely relevant, as well as those (primarily girls and women) who periodically struggle with an imaginary enemy.
Nowadays, it is common to lose weight in one of the following ways:
- diets;
- through physical activity;
- using weight loss pills or fat burners.
Fat Burners – the perfect option. For many. No effort, discipline, or self-improvement is needed. This is a strong marketing move that few can resist.
The market for sports nutrition and weight loss supplements is now saturated with hundreds of fat burners, and more and more are appearing. This is a very profitable business.
But only a small portion of them has at least some scientific basis. Even fewer among them actually work. And there are practically none that are completely safe for health.
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Therefore, when weighing the “pros” and “cons” regarding any fat burner, including green tea, keep the following in mind:
Any fat burner, even the most effective, has a significantly smaller effect than one would like: it is equivalent to only 200-300 calories a day or a few uneaten cookies, candies, or a slice of pizza…
If you hear incredible stories about amazing pills that helped someone lose weight quickly and easily, be sure that they likely contain banned substances that are dangerous to health and life, or the dosage of active ingredients is on the edge of acceptable.
They can help lose weight quickly and significantly, but at the cost of serious health risks.
Today we will talk about green tea as a fat burner.
It is cheap, accessible, and pleasant to taste. But how effective is it for weight loss?
The results of scientific research on the benefits of green tea for weight loss are quite convincing and indicate that it can be a good addition to a proper diet and physical exercise in the fight against excess weight… but not as an alternative to them.
Among the fat burners available on the market, very few have a scientific basis, and even fewer actually work. Scientific research confirms the benefits of green tea for weight loss.
A Brief History of Green Tea
Archaeologists say that green tea leaves were used by doctors in India and China 5000 years ago as a stimulant, diuretic, wound healing agent, for treating flatulence, improving digestion, for heart health, and stimulating mental activity.
In India, there is a popular legend about the origin of green tea plantations. When Prince Siddhartha Gautama, the founder of Buddhism, traveled through China, he was very disappointed that he could not stay alert during meditation… and he cried.
It is said that from the places where his tears fell, a plant grew that helped him stay alert, meditate, and achieve enlightenment.
Today, about 500,000 tons of green tea are produced in Asia, the Middle East, and Africa. Most of it is consumed primarily in Asian countries, the USA, Europe, and North Africa.
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What is the secret of green tea’s benefits for weight loss
Tea is the second most consumed beverage in the world, after drinking water.
Green tea has only recently begun to gain rapidly increasing popularity, largely due to scientific research results confirming its health benefits.
Among these, antioxidant properties are most often mentioned, which make it beneficial for reducing the risk of cardiovascular diseases and cancer.
The benefits of green tea for weight loss are discussed less often than they should be…
There are three main types of tea – green, black, and oolong tea – all of which are produced from the leaves of the Camellia sinensis plant.
When tea leaves mature, they contain a lot of polyphenol compounds – catechins. It is the catechins that are responsible for all the amazing properties of green tea.
The fermentation process reduces the concentration of catechins.
Partially fermented tea becomes oolong tea, while fully fermented tea becomes black tea.
Black tea is less beneficial than green tea, as it contains fewer catechins.
Green tea is produced by subjecting freshly picked leaves to heat treatment to prevent fermentation and preserve natural catechins. This process also maintains the green color of the tea leaves.
Green tea contains six types of catechins, but epigallocatechin gallate (EGCG) is the most active, most studied, and most widely represented.
It is EGCG that is credited with the fat-burning properties of green tea.
The benefits of green tea for weight loss and health are explained by the catechins it contains. Black tea has fewer catechins than green tea.
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Scientific research on the benefits of green tea for weight loss
To date, a vast number of scientific studies have been conducted and published, confirming that regular consumption of green tea or dietary supplements based on green tea extract stimulates energy metabolism and is beneficial for weight loss.
Research on the benefits of green tea catechins for weight loss, particularly EGCG, is diverse: ranging from test-tube experiments to studies on mice and humans. The results of all of them clearly indicate that high doses of catechins:
- are beneficial for weight loss;
- reduce waist circumference;
- improve energy metabolism;
- reduce the amount of visceral fat;
- maintain the achieved weight.
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Below are several indicative studies confirming the effectiveness of green tea for weight loss.
Let’s start with a meta-analysis (analysis of available scientific studies).
In 2009, scientists from the Netherlands conducted a meta-analysis of 11 scientific studies on the benefits of green tea for weight loss and made the following conclusion:
“Green tea catechins significantly reduce body weight and very well contribute to its maintenance after reduction” (1).
Scientists from China conducted a large-scale study on the effect of catechins on weight and body composition. The experiment involved 182 people with moderate obesity. They were divided into four groups and given various drinks twice a day for 90 days.
One group received a drink without catechins, while the other three groups received drinks containing catechins from green tea, varying from 458 mg/day to 886 mg/day.
The scientists concluded: “… regular consumption of very high doses of green tea catechins (500-900 mg) leads to significant reductions in body weight, waist circumference, and visceral fat”. (2)
A similar result was obtained in a comparable experiment, which showed that an extract of green tea containing the catechin EGCG, consumed by moderately obese patients over 3 months, reduced body weight by 4.6% and waist circumference by 4.5% (3).
The understanding of how much weight can be lost with green tea is well illustrated by the results of the following study.
In this study, adults with moderate overweight consumed 1900 mg of green tea catechins per day for 90 days. At the end of the experiment, those who took catechins lost an average of 1.2 kg, and waist circumference decreased by an average of 1.9 cm (5).
Is this a lot or a little? It’s hard to say.
On one hand, the result is not bad, considering that the subjects were not subjected to diets and physical exercises.
On the other hand, if we take into account the measurement error of waist size (measuring one centimeter higher/lower can yield the same result) and remember the definition of the average (some lose more weight, while others do not lose at all), it is clear that the results are not impressive.
More impressive figures were obtained in an experiment involving 60 adults with obesity in clinical conditions.
All participants were fed the same food three times a day. Half of them (30 people) consumed green tea, while the other half did not.
After 12 weeks, those who consumed green tea lost an average of 11 kg. Scientists showed that weight loss in the green tea group occurred due to increased energy expenditure and fat oxidation (6).
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And another remarkable experiment. In a 12-week study, green tea showed very low effectiveness for weight loss in obese individuals (on average, they lost 0.5 kg).
During this time, they ate as they were used to, and the dose of catechins was quite low (about 458 mg per day).
But what’s interesting is this. Even such small doses of catechins led to a significant reduction in bad cholesterol levels (LDL, low density), triglycerides, and an increase in good cholesterol levels (HDL, high density) and the hormone adiponectin, which regulates blood glucose levels and manages fat breakdown.
Despite the fact that the subjects DID NOT lose weight, various metabolic changes occurred in their bodies that are associated with a reduced risk of diabetes and cardiovascular diseases (7).
Consumption of catechins from green tea by obese children at a dose of 576 mg per day for 24 weeks led to a significant reduction in waist circumference, blood pressure, and bad cholesterol levels (8).
As is known, excess weight or excess fat in the body contributes to inflammatory processes. The so-called T-cells can counteract them. Obesity not only reduces the number of these cells but also suppresses the action of the remaining ones.
Research indicates that green tea catechins restore the anti-inflammatory function of T-cells (9).
Scientists explain the weight loss effect of green tea as follows: it stimulates the action of certain enzymes (gastric and pancreatic lipase) that are responsible for breaking down fat cells and enhances thermogenesis (the generation of heat by the body – one of the mechanisms of weight loss).
Scientific studies confirm that green tea is beneficial for weight loss and weight maintenance for both adults and children. The exact values of how much weight can be lost vary greatly from experiment to experiment, but even when the effect is minimal, scientists note significant health benefits.
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What is better: green tea or green tea extract?
What is more effective for weight loss: green tea or green tea extract in supplement form?
The effect will be from both. Much depends on the dosage.
The green tea extract has several advantages:
- Convenience. To obtain the amount of catechins effective for weight loss, according to scientific studies, one needs to drink about 10 cups of green tea a day (depending on how it is brewed) or.. take one tablet of green tea extract.
- Caffeine-free. 10 cups of green tea a day contain a fairly high dose of caffeine. Yes, this is another fat burner that can enhance the weight loss effect, but along with this comes the risk of side effects. The green tea extract is almost completely free of caffeine (99.6%).
The green tea extract compared to the tea itself contains no caffeine and includes the necessary dose of catechins for weight loss in one tablet: this is more convenient (1 tablet instead of 10 cups of tea) and reduces the daily caffeine intake.
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How to properly take green tea extract for weight loss
Various fat burners based on green tea contain different amounts of catechins.
On average, one tablet of the extract contains 455 mg of catechins, 390 mg of which is EGCG.
One to two tablets a day provide a dose of catechins comparable to that shown to be effective for weight loss in clinical studies.
Green tea extract tablets can be taken both with food and without.
To achieve weight loss, it is necessary to take 1-2 tablets of green tea extract or 400-800 mg of catechins per day.
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Conclusion
Green tea is a well-researched fat burner, both in experiments on humans and animals.
Its health and weight loss benefits are explained by the catechins it contains.
Dietary supplements based on green tea extract are a powerful means of stimulating metabolism. They are convenient and caffeine-free.
The green tea extract can indeed help with weight loss, but it will never replace a proper diet and physical activity.
