Does Green Tea Help Weight Loss Goals?

Does Green Tea Help Weight
Photo Credit: 180andup •

Today we shall be talking about Green Tea. And it is all about responding to the question “does green tea help with weight loss”. Like you already know, this weight loss blog is all about shedding more light on weight loss practices that we are all ready into and even more.

Before going into the green tea and weight loss relationship proper. I would love to point out some green tea benefits in general.

Green tea is a good source of polyphenols, which can help reduce inflammation and in the fight against cancer. There are human studies that show, using green tea catechins to treat metabolic syndrome, such as obesity, type II diabetes, and cardiovascular risk factors.

The health-promoting effects of green tea are mainly attributed to its polyphenol content, mainly flavanols and flavonols. With the most beneficial effects of green tea tied to its most abundant catechin, (-)-epigallocatechin-3-gallate (EGCG).

Studies using animal models show that green tea catechins provide some protection against degenerative diseases. Green tea and its extract, and its isolated constituents were also found to be effective in preventing oxidative stress  and neurological problems.

Green tea consumption has also been linked to the prevention of many types of cancer, including lung, colon, esophagus, mouth, stomach, small intestine, kidney, pancreas, and mammary glands. Several epidemiological studies and clinical trials showed that green tea (and black and Oolong teas to a lesser extent) may reduce the risk of many chronic diseases.

The beneficial effect o green tea has been attributed to the presence of high amounts of polyphenols, which are potent antioxidants. In particular, green tea may lower blood pressure and thus reduce the risk of stroke and coronary heart disease.

While some animal’s studies has also suggested that green tea might protect against the development of coronary heart disease by reducing blood glucose levels and body weight.

The effectiveness of green tea in treating any type of diarrhea and typhoid has been known in Asia since ancient times. Green tea catechins have an inhibitory effect on Helicobacter pylori infection. Effects of green tea against the influenza virus, especially in its earliest stage, as well as against the Herpes simplex virus have also been demonstrated

Read: Is Probiotic Good for Weight Loss?

Sources: [1, 2, 3, 4,5,6,7,8]

Does Green Tea Help With Weight Loss Goals?

The major reason why green tea is helpful when it comes to weight loss is because it contains both Caffeine And EGCG (the major catechin that is responsible for the weight loss effect of green tea). The combination of caffeine and EGCG is said to be most effective in this regard.

Most people are ignorant of the fact that green tea contains caffeine. That stimulant in both black tea and coffee that helps with boosting energy and fat burning.

So this is where we shall take off on our quest to know if one can get the required help for weight loss with green tea like other teas out there.

It is said that the caffeine content in 8 ounces (230 ml) of some popular drinks are as follows:

  • Green tea: 30–50 mg
  • Instant coffee: 27–173 mg
  • Plain, brewed coffee: 102–200 mg
  • Espresso: 240–720 mg
  • Black tea: 25–110 mg
  • Yerba mate: 65–130 mg
  • Soft drinks: 23–37 mg
  • Energy drinks: 72–80 mg [1]

So obviously green tea have lesser amount of caffeine compared to other kind of teas.

And as we have already mentioned on this blog before, caffeine can really help with weight loss.

It was also discovered by a study that ingesting a caffeine dose of 4.5 mg per pound of body weight (10 mg per kg) increased metabolism by up to 13%.

According to the study the ingestion of caffeine was able to increase energy expenditure by 13% and doubled the turnover of lipids, of which 24% were oxidized and 76% were recycled.

A study has shown that drinking caffeine can also help reduce food intakes and body fat.

The consumption of coffee or caffeine was associated with a decrease in body fat over the whole study period while also decreasing plasma ghrelin levels.

As we already know, ghrelin is an hunger hormone which can stimulate excessive eating when secreted in large amounts.

It can also help you feel better during and after your workout by disrupting the pain signals your muscles send to your brain. 

Making you feel more alert and awake which can also translate into more reps (longer and harder workout) while working out. [2]

Now let us talk about the antioxidant’s in green tea especially EGCG. It is now a research fact that just one cup of green tea increases antioxidant’s levels in our bloodstream. [3]

Green tea as a ‘non-fermented’ tea, contains more catechins, than black tea or oolong tea. These catechins are in vitro and in vivo strong antioxidants. [4]

Catechins may be further categorized into a larger group of plant compounds known as polyphenols.

The most popular of these catechins and most relevant to weight loss is epigallocatechin gallate or EGCG. EGCG is the most abundant and potent green tea catechin. EGCG has been extensively studied for its beneficial health effects as a nutriceutical agent. [5]

In studies carried out in Taiwan, a lower percentage of total body fat, smaller waist circumference and decreased waist-to-hip ratio were observed in subjects with average habitual green tea consumption of 434 mL/day for more than 10 years, compared to non-habitual tea drinkers.

While in another study on rodents, the result demonstrated the reducing effects of tea catechins on dietary fat induced weight gain and body fat mass.

Studies on humans has proved inconsistent. But indicate that the presence of caffeine in green tea supplements appears to be necessary to see an effect of green tea catechins on weight loss.

Other review studies have been able to prove that that ingestion of green tea catechins with caffeine (about 12 weeks, total catechins 583–714 mg/day and caffeine ≤114 mg/day) is associated with a reduction in body weight (average ‒1.38 kg).

Both green tea catechins and caffeine are considered the two active substances that are responsible for weight loss. [6]

Does Green Tea Help Weight
Photo Credit: 180andup

A green tea and caffeine combination can help with weight maintenance, through thermogenesis, fat oxidation, and sparing fat free mass. 

Read: Are You Drinking Water To Loose Weight? Read This!

These two ingredients according to one study, may increase energy expenditure and help counteract the decrease in metabolic rate that is present during weight loss. [7]

It has also been proved that green tea extract can be beneficial for burning fat during exercises. According to the study “Acute GTE ingestion can increase fat oxidation during moderate-intensity exercise and can improve insulin sensitivity and glucose tolerance in healthy young men.” [8] The study showed that fat oxidation rates were 17% higher in those who ingested green tea extract than those who were given placebo.

In a pilot study that was carried out on obese men. It was suggested that EGCG alone has the potential to increase fat oxidation in men and may thereby contribute to the anti obesity effects of green tea. [9]

The EGCG and caffeine mixture was also discovered to be able to increase energy expenditure for 24 hours.

It was a placebo-controlled, double-blind, cross-over study that involved 14 subjects. Each subject was tested five times in a metabolic chamber to measure 24 h energy expenditure, substrate oxidation and blood pressure.

The subjects were made to ingest a capsule of placebo or capsules containing 200 mg caffeine and a variable dose of EGCG (90, 200, 300 or 400 mg) three times daily, 30 min before standardized meals.

And it was discovered that their twenty-four hour energy expenditure increased significantly by about 750 kJ with all EGCG-caffeine mixtures compared with placebo.

It was discovered that the subjects burnt about 179 more calories, on average, during that period. [10]

The whole idea of this post is to help you understand how green tea can help with weight and why. And that is why I am digging deep to find more scientific papers that supports its weight loss efficacy.

In another study involving 10 healthy men. Who on separate occasions,were randomly assigned among 3 treatments: green tea extract (50 mg caffeine and 90 mg epigallocatechin gallate), caffeine (50 mg), and placebo, which they ingested at breakfast, lunch, and dinner.

The result showed that “green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se”. [11] Concluding that the green tea extract may play a role in the control of body composition via sympathetic activation of thermogenesis, fat oxidation, or both.

In a randomized, double-blind research trial of 102 women with a body mass index (BMI) ≥ 27 kg/m(2) and a waist circumference (WC) ≥ 80 cm that were randomly assigned to either a high-dose green tea group or placebo group.

The trial period which lasted for 12 weeks. Recorded a significant weight loss, from 76.8 ± 11.3 kg to 75.7 ± 11.5 kg (p = 0.025), as well as decreases in BMI (p = 0.018) and waist circumference (p = 0.023) in the treatment group after 12 weeks of high-dose EGCG supplementation.

The study showed that 12 weeks of treatment with high-dose green tea extract is able to cause 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. While inhibiting ghrelin secretion, leading to increased adiponectin levels. [12]

As a personal weight loss and fitness trainer the one professional advise i love giving to my clients is to always have physical workouts as the core of their weight loss plan. And that is what i am now telling you. The fact that green tea help weight loss goals does not make the drink the one magic liquid you need.

Drinking tea or weight loss is just one of many check boxes that you need to cross as necessary steps on your way to that major weight loss goals that you have designed for yourself. But it is not the only step.

I hope this post was sufficient enough in providing answers for you in regards to weight loss and the help that green tea can render?

Disclaimer: This website is not for emergency use, clinical diagnosis, or treatment. This service is not intended to replace a physical physician consultation but to provide additional information. If you have an emergency, please call your emergency services and get prompt treatment.
About Felix Brambaifa 28 Articles
A philosophy graduate from the Niger Delta University in Nigeria but now a personal trainer for weight loss enthusiasts. I have been overweight for most of my life. And by personal research and effort have successfully lost major pounds without spending much. My weight loss journey started during my youth service year in Ekiti State (2015). It was compulsory hunger that finally forced me to try out Intermittent fasting. The results made me a disciple. Since then i have gone ahead to study different weight loss methods, which i will be sharing with you on this blog. I am now a personal weight loss coach and my experience is a valuable tool on this page.

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