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2024. 10. 26. 15:01
This article reviewed the evidence relating green tea to weight loss.
Green tea is known for its health benefits. Green tea contains caffeine and EGCG, which can boost metabolism and help break down fat.
Most studies on weight loss have focused on green tea extract rather than the drink itself.
Rich in antioxidants and beneficial compounds, green tea is one of the healthiest drinks around.
Many people believe that green tea will increase fat burning and help with weight loss.
1. Contains substances that help reduce fat.
Green tea leaves are rich in beneficial compounds.
The main ingredient, caffeine, is at a lower level than coffee, providing gentle energy.
As a stimulant, caffeine can help burn fat and improve exercise performance.
But the real star of green tea is its high antioxidant content.
Drinking green tea increases the antioxidants in your bloodstream, which are essential for your health.
The powerful antioxidants contained in green tea are called catechins, of which epigallocatechin gallate (EGCG) is the most important.
EGCG may help increase metabolism.
While just one cup of green tea can boost antioxidant levels, much of the research has focused on more concentrated green tea extracts.
2. It can mobilize fat from fat cells.
In order to burn fat, it must first be broken down from fat cells and released into the bloodstream.
Animal studies suggest that compounds in green tea may help with this process.
They do this by enhancing the effects of fat-burning hormones like norepinephrine.
EGCG, the main antioxidant in green tea, inhibits the enzyme that breaks down norepinephrine.
When this enzyme is blocked, norepinephrine levels rise, promoting fat breakdown.
Caffeine and EGCG may work together to lead to more effective fat mobilization.
Ultimately, this process allows fat to enter the bloodstream and provide energy to muscles and other cells.
3. Increases fat burning, especially during exercise.
Green tea is a common ingredient in many weight loss and fat burning supplements.
Its popularity stems from its proven link to increased fat burning during exercise.
One study found that men who consumed green tea extract before exercise burned 17 percent more fat than those who did not.
This suggests that green tea may increase the fat-burning effects of physical activity.
Another eight-week study found that tea catechins increased fat burning both during exercise and at rest.
Several additional studies support these results, showing that EGCG promotes fat burning.
These increases can lead to a loss of body fat over time.
4. Increases metabolic rate.
Our bodies are always burning calories.
Even when we sleep or rest, our cells are still working hard and need energy.
Studies have shown that green tea extract or EGCG supplements may help you burn more calories even when you’re inactive.
On average, this increase is around 3-4%, although in some cases it can be as high as 8%.
For someone who burns 2,000 calories a day, this equates to burning an extra 60-80 calories.
This is similar to what you would get from a high-protein diet.
5. Can I automatically reduce my calorie intake?
Green tea may help you lose weight by suppressing your appetite.
In this case, calories can be reduced automatically without much effort.
However, studies have shown mixed results regarding the effects of green tea on appetite.
Some animal studies suggest that green tea extract or EGCG may reduce fat absorption from food, but this has not been proven in humans.
Overall, green tea primarily helps you burn more fat by increasing calorie expenditure.
However, it does not appear to affect the amount of food consumed throughout the day.
6. Green tea can help you lose fat, especially belly fat.
Green tea's effectiveness in actually helping you lose weight is somewhat limited.
Many studies show weight loss, but some report no effect at all.
Two reviews of multiple controlled trials found an average weight loss of about 3 pounds (1.3 kg).
It's important to remember that not all fats are created equal.
Subcutaneous fat is fat that can be found under the skin, but there is also visceral fat, or abdominal fat.
High levels of visceral fat can lead to inflammation and insulin resistance.
These problems have been linked to serious diseases such as type 2 diabetes and heart disease.
Studies on green tea catechins show that while weight loss may be somewhat modest, much of it comes from visceral fat.
This means that green tea may help lower your risk of major diseases in the long term, potentially leading to a healthier life.
Conclusion: Green Tea and Weight Loss
Green tea extract or EGCG supplements may provide some help with metabolism and fat burning.
However, actual weight loss results are limited.
Nevertheless, even the small details matter.
Green tea may be even more effective when combined with other weight loss strategies, such as increasing protein intake and reducing carbohydrates.
Additionally, the benefits of green tea extend beyond weight loss and offer a range of health benefits.
Most studies have focused on green tea extracts or supplements containing isolated antioxidants.
On the other hand, drinking green tea may have minimal effects, but regular consumption can lead to long-term benefits.
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