When it comes to weight loss drinks, the name of green tea comes first. Green tea is also considered one of the healthiest drinks as people have been drinking it for centuries. Let’s talk about whether green tea helps in weight loss or not, if it does, how ?
What actually is green tea?
Tea comes in different varieties (green, black, white, and oolong), but all are derived from the same plant: Camellia sinensis. Green tea is prepared by steaming the leaves of the Camellia sinensis plant. It is not subjected to the same fermentation process as other forms of tea. So it retains its beneficial compounds.
Why is green tea beneficial?
Major beneficial compounds in green tea are catechins and caffeine.
Catechins, a complex mixture of polyphenolic compounds found in Cameillia sinensis leaves, account for up to 30% of the dry weight and are thought to be responsible for the majority of green tea’s benefits. (Epigallocatechin-3-gallate (EGCG), the most prevalent catechin found in green tea, accounts for over 40% of the catechin mixture by weight.
Caffeine is also a naturally occurring compound found in many plants including tea leaves. Caffeine is a stimulant, meaning it increases the activity of our brain and nervous system. That is the reason why it is consumed all over the world to boost alertness.
Both catechin and caffeine are reported to augment metabolism. Catechin can help to break down excess fat, while both catechin and caffeine can increase the amount of energy the body uses (1).
Does consuming green tea actually make a difference?
Let us dig into a few original and review research articles.
Men who took green tea extract before exercising burnt 17 percent more fat than men who did not take the supplement, according to one study of 2008. Remember, they took green tea extract which is much more concentrated in terms of beneficial compounds than green tea. This suggests that consumption of green tea works better when one exercises (2).
A more comprehensive review study* of 2012 reports that green tea did have a favorable effect on weight loss, but the effect was not substantial, and the authors considered that it was unlikely to be clinically relevant (3).
According to another study of 2016, 12 weeks of treatment with high-dose green tea extract resulted in significant weight loss, reduced waist circumference, and a consistent decrease in total cholesterol and LDL plasma levels without any side effects or adverse effects in women with central obesity (4).
Another study of 2015 assessed the effect of green tea extract on fat absorption, resting energy expenditure, and body composition. Supplementation for 12 week in 60 men and women did not have a significant effect on any of the parameters assessed (5).
So, until now, you may have noticed that results of the researches are inconsistent. And those with positive and significant results are usually are the ones using considerably high doses of green tea extract. Remember, green tea extract is a supplement derived from green tea (of course), which contains concentrated catechins and other compounds. Green tea extract supplements are reported to work, however high doses might have serious health impacts too. So, you really do not want to buy an extract and consume it without the suggestion of a doctor or nutrition expert.
Takeaway
Green tea has benefits, no doubt. However, when it comes to weight loss, it is not that significant. Drinking green tea without other strategies such as cutting calories and exercise is less likely to reduce body weight. To lose weight, consume green tea while also using other proven strategies such as cutting calories, avoiding ultra processed foods, regular exercise, stress reduction etc.
*Review study refers to studies that summarize the existing literature on a topic in an attempt to describe the present state of understanding on the topic.
