The premise being that if your stomach is full of green tea, you'll consume fewer calories. Green tea also contains chemical compounds that signal the need to turn fat stores into energy. Consuming a cup before each meal helps to streamline digestion and improve fat burning. The diet doesn't restrict you from having more than four cups of green tea per day. You can choose a cup of the healthy stuff instead of a snack during the day. Experts recommend keeping green tea to 5 or 6 cups per day. How does the green tea diet work? Experts have attributed the weight loss benefits of green tea and green tea extract to tea catechins, caffeine, and antioxidants.
Researchers have found that all of these compounds help to burn belly fat and can detox the body of harmful chemicals that increase risk for weight-related diseases. Green tea signals chemical changes in the body that help improve fat burning processes. The most prominent green tea catechin is known as EGCG or epigallocatechin gallate.
The participants were given a green tea extract before each meal. Results showed that people who took green tea extract burned an average of 80 calories more per day than control groups 1. EGCG works to streamline fat burning and ramp up metabolism. A study published in Physiology and Behavior found that green tea catechins help to improve fat oxidation—the process that your body uses to break down stored fats.
Green tea catechins were also shown to increase energy levels, metabolic rates, and improve liver function. Green tea stimulates metabolism by raising the body's internal temperature. This signals the digestive system to speed up fat burning to provide more energy. Green tea also triggers the release of cellular fatty acids known as catecholamines. These compounds prevent the production of enzymes that slow the production of fatty acids.
These Are Green Tea's Most Exciting Health Benefits, According to a Nutritionist
Green tea consumption aids the breakdown of these fat cells into energy 2. One of the reasons green tea is such a powerful health aid is that it helps to detox the body. Free radicals are atoms or molecules that have unpaired electrons. That makes these agents highly reactive on a chemical level. Free radicals pair up with damaged cells and can wreak havoc on health. Free radicals may cause premature aging, certain types of cancer, weight gain, and heart disease. Free radicals cause damage by increasing oxidation, which is the body's form of rust.
Compounds in green tea help to eliminate these free radicals to improve health and accelerate weight loss. Drinking green tea also helps to decrease the risk of oxidation by eliminating toxins. A study published by the European Journal of Nutrition investigated the impact of green tea on oxidative stress. The study analyzed 16 college-level sprinters over a period of 4 weeks.
The individuals were divided into two groups and received either a placebo or green tea extract. At the conclusion of the study, the athletes who took green tea supplements had significantly lower levels of oxidative stress 3. Oxidative stress has been associated with weight gain 4. By reducing oxidation, green tea can help minimize weight gain. Caffeine is a naturally occurring stimulant that can increase energy and accelerate weight loss.
Caffeine wakes you up in the morning by inhibiting a neurotransmitter called adenosine 5. By blocking this chemical, caffeine also helps to release increased levels of dopamine and norepinephrine—happy chemicals that increase energy and alertness. Caffeine also works directly in muscles to help minimize feelings of fatigue. Caffeine can also help increase energy when you feel lethargic. In terms of weight loss, caffeine can help you power through a workout and may even increase exercises performance.
That means that you feel less tired or drained when working out 6. Another meta-analysis published in the International Journal of Sport Nutrition and Exercise Metabolism also examined the effects of caffeine on energy in exercise. Researchers combed through 40 double blind studies and found that caffeine improved exercise outcomes by Caffeine was found to be particularly effective for endurance exercises such as running. Drinking green tea can help improve stamina and endurance to get your through your weight loss plan workouts 7.
One of the best things about green tea is that it is calorie free. You can easily replace sugary sodas and unhealthy beverages with a delicious cup of green tea. Make sure to limit the addition of sweeteners such as maple syrup to avoid turning this healthy drink into a calorie nightmare. Instead of adding sugar, try brewing your green tea with a dash of flower blossoms or add a natural stevia leaf to your loose leaf blend. There is plenty of research showing that green tea may help to speed up metabolism and increase fat burn.
However, these results tend to work best for certain ethnicities. Research shows that people of Asian descent tend to experience better results than those who are Caucasian 8. Green tea weight loss effects are also minimized by high caffeine intake.
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For this diet to be effective, you'll need to minimize the amount of coffee you consume. Try replacing one or two cups of coffee with green tea throughout the day. This may take some time to adjust to if you consume a large quantity of coffee regularly.
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Researchers recommend consuming less than milligrams of caffeine to avoid diminishing the effects of green tea. The truth is that drinking green tea alone won't make much of a difference in weight loss. An effective weight loss plan should include a healthy diet and workout regimen for the best results. Drinking green tea is believed to act as a supplement to weight loss plans. You'll need to stay committed on all fronts to see any results.
How to Drink Green Tea for Weight Loss - HealthyWomen
Drinking green tea has very few side effects compared to other weight loss supplements. A study published in found that green tea supplements that contain caffeine or catechins have a small but positive impact on weight loss programs. Exercising regularly and eating a healthy diet with plenty of fruits and vegetables is the most effective weight loss strategy. But green tea when used alongside these methods can increase the positive result. Drinking 2 to 3 cups of green tea in one day is sufficient for supplementing weight loss, recommends a study conducted by the University of Maryland Medical Centre.
The exact amount will vary from person to person depending upon their natural metabolism. When it comes to enjoying the taste of green tea, how your brew it can make all the difference. Do not overheat the water, as excess boiling will damage the catechins.
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For the best taste and result, boil water and then allow it to rest for ten minutes. Then pour it over the tea leaves and brew it for a minute before pulling out the leaves. Green teas are available in a number of varieties but for weight loss, there is not much difference between them.