If you’ve been paying attention to the weight loss industry, there’s probably a good chance you’ve heard of green tea as a dietary aid. It’s been said that this drink is a fat burning supplement, great for giving a weight loss program a little extra boost.
But with so many dietary supplements on the market, it’s hard to tell what’s a gimmick and what’s not. We’re here to help. In this guide, we’ll tell you:
- A bit about the history of green tea
- The types of green tea available to help you lose weight
- Whether green tea is safe
- Whether green tea really does help you burn fat
If you’re ready to learn whether you can sip your way to weight loss success, read on! Here’s everything you need to know about green tea for weight loss.
The History of Green Tea
Green tea is old. Very old. The first documented cup of green tea dates back to 2737 BCE, when China was under the reign of Emperor Shennong. According to the story, the Emperor was traveling when a few stray leaves from a burning twig fell into his cup of boiling water. He didn’t notice, and took a sip. Needless to say, he loved it.
That’s one story. According to another theory, people would chew up and eat green tea leaves just for the fun of it. Perhaps they liked the caffeine buzz, or maybe it was the taste. Historians who subscribe to this story date it back around 3000 years.
Whichever is true, green tea has certainly become quite an important part of Asian culture and cultures around the world. From tea ceremonies to social gatherings, the drink is prominent in most parts of the globe.
The process of making green tea has evolved through the ages, too. By the 8th century, Chinese craftsmen had perfected the art of steaming tea leaves. Steaming the leaves prevents them from turning brown, as it stops the enzymatic oxidation that occurs when tea leaves are processed. Today, green tea is made by steaming the leaves, by pan firing them in a wok, or both.
There’s no doubt about it, green tea is delicious, either hot or cold. It’s a refreshing alternative to water, and today’s tea masters with all kinds of fun flavors including mint, lemon, cranberry and even vanilla. If you’ve never tried green tea, we’d recommend you give it a taste before you try a green tea supplement. You may find yourself choosing the drink over the pill as part of your weight loss plan.
Is Green Tea Good for You?
In short, yes! Green tea has been shown to carry many health benefits, no matter whether you choose the drink or the supplement.
First of all, green tea contains polyphenols. Polyphenols are groups of natural chemicals in plants that, when eaten, can help protect your health. Polyphenols can help prevent certain types of cancers as well as diabetes and cardiovascular diseases. You’ll find these substances in tea, of course, but also in chocolate, olive oil and even wine.
Next, green tea contains caffeine. Studies show that, in moderate amounts, caffeine can help stimulate brain function. What we love about green tea is that it won’t make you jittery like coffee will. Instead, it just gently “fires up” your brain improving your reaction time, your memory and your mood.
Green tea contains antioxidants. The antioxidants in green tea have been linked to the reduction of the risk of breast cancer, prostate cancer and colorectal cancer by up to 48%.
Green tea contains catechins. Catechins are polyphenols that have been shown to have a huge range of health benefits. They’re antibacterial, improving your overall and dental health. They’ve been linked to a reduced instance of Parkinson’s and Alzheimer’s diseases. They’ll help your skin stay clear and young looking. And they can help prevent high blood sugar.
All in all, scientists have begun to discover that green tea can actually prolong your healthy life. By conducting a study of 14,001 Japanese seniors scientists found a 76% decrease in mortality rate over a six year period.
As you can see, green tea has many health benefits which go far beyond just helping you lose weight. Whether or not the drink becomes a part of your weight loss plan, why not try it just for the other health benefits?
The Health Benefits of Green Tea
In addition to those health benefits, the health benefits of green tea are apparent in the diet.
Researchers have something that’s called an “American diet.” It’s a diet that’s comprised of many fatty foods, refined sugars and processed meats. The American diet is lacking in fruits and vegetables as well as lean meats like poultry and seafood. In other words, it’s bad.
Studies have shown that drinking green tea can help to counter the impact of the American diet (which is also present in other nations) by reducing blood glucose as well as reducing insulin resistance. In a nutshell, that means that when you drink green tea you can help reduce your risk of Type 2 diabetes and cardiovascular disease.
But we know what you came here for. You want to know the health benefits of green tea as they pertain to weight loss. Well, there are a few.
We mentioned that your insulin can be controlled by green tea. Studies have shown that, when used in conjunction with a healthy diet, green tea can help reduce your cravings for sugars.
An extract of green tea known as epigallocatechin-3-gallate (EGCG) has been shown to boost the metabolism of your body, helping you to burn fat.
In studies of mice, those who were given green tea and that exercised regularly had a reduced occurrence of diet-induced obesity as well as reduced metabolic syndrome.
Though some of these studies were conducted on mice, scientists think it’s fair to assume that the result will translate to humans as well. Some human testing has been done, and in fact green tea has time and again proven to have health benefits related to weight loss.
Black Tea Vs. Green Tea
Black tea and green tea are processed differently. All teas come from the same plant, whether your tea be green, black, red, white or oolong. The plant is camellia sinensis, and it grows either natively or through horticulture on most continents.
But whether you’re drinking green tea or black tea depends on how your leaves were processed. All teas begin with plucking of tea leaves – some tea masters use only two leaves and one bud per shoot. Others use coarse plucking and include the larger leaves.
Once the leaves are gathered, the differences begin. To make black tea, the leaves are first withered. This is the initial drying process, and during this process the leaves lose moisture. They’re then rolled to create the desired shape and to remove any excess moisture in the leaves.
The next step is the important step – oxidation. During the oxidation process, the leaves ferment and the enzymes in the leaves are naturally broken down. Finally, the leaves undergo a final drying process and then are graded to improve the taste of the tea, the size of the leaf and the appearance of the tea.
Green tea is created a little differently. Of course, it still comes from camellia sinensis. The leaves are still plucked, either finely or coarsely, depending on the tea master. Then, the leaves are heated immediately. They’re either pan fired or steamed, and this prevents the oxidation that black tea undergoes.
The rest of the process is somewhat similar – but that oxidation is the important part. To put it very simply, when black tea is oxidized, the catechins in the leaves change into flavonoids: theaflavins and thearubigins.
Make no mistake: these flavonoids are perfectly safe, and have even been shown to have benefits against HIV, cancer and cholesterol levels. But green tea contains more catechins, making it more effective at burning fat and boosting metabolism than black tea.
Green Tea and Fat Burning
Many people assume that the fat burning properties of green tea come from its caffeine content. As we mentioned, green tea does contain caffeine, but not as much as coffee. It’s not as likely to make you jittery unless you’re super-sensitive to the substance.
However, there’s more to green tea and fat burning than just the caffeine. We’ve talked a bit about catechins, but let’s look just a bit more in depth at what they can do to help your body burn fat.
Your body has a protein coding gene called (are you ready?) catechol-O-methyltranferase. It’s called COMT for short, so let’s do that. COMT is naturally present in your body, and it breaks down norepinephrine, a hormone that’s also naturally occurring. Norepinephrine is the main hormone responsible for burning body fat.
To put it simply, catechins inhibit COMT. That means norepinephrine is more readily able to do its job, allowing your body to burn fat the way it should. In addition, the catechins in green tea assist your body in burning calories, and in concert with caffeine, this can even happen when you’re not working out!
How Much Caffeine is in Green Tea?
Speaking of caffeine, you may be wondering exactly how much caffeine is in green tea. That’s especially true if you’re sensitive to caffeine. After all, you don’t want to be a jittery mess while you’re taking your green tea supplement!
First of all, green tea, like coffee, is available in a caffeine-free form. There are tea leaves that are decaf as well as supplements. Be sure to read the label of the product you’re using to ensure it’s caffeine-free if you’re opposed to ingesting caffeine.
We’ll assume, for a moment, that you’ve decided to drink your daily dose of green tea rather than take a pill. Different green tea supplements may have differing amounts of green tea, so be sure to check the label.
So we’ll look at a typical 8 ounce cup of green tea, whether it’s served cold or hot. One cup of green tea contains about 35 milligrams of caffeine. How does that stack up to other products? Let’s look.
- Green tea – 35 mg
- Black tea – 45 mg
- Coffee – 100-200 mg
- Cola – 18 mg
- Cocoa (drink) – 5 mg
- 5th Avenue chocolate bar – 12 mg
- Decaf coffee – 2-10 mg
For its relatively low caffeine content and the added health benefits, green tea is one of the best ways to get a good start in the morning.
Can You Take Green Tea When Pregnant?
Because it does contain caffeine, you should always ask your doctor or midwife if it’s safe to take while you’re pregnant. Every pregnancy is different, and what’s safe for one woman may put another woman at risk.
Caffeine does have an impact on a pregnant woman’s body, as well as on the baby. It causes more frequent urination (and if you’re pregnant, you know that’s not a desirable effect). It can also, in some cases, cause low amniotic fluid levels.
It’s possible that green tea can inhibit your body’s absorption of folic acid, as well. Folic acid is essential to the development of your baby, but if you’re taking a prenatal vitamin this shouldn’t be an issue. Prenatals have sufficient folic acid to counter any of green tea’s effects.
That said, green tea’s caffeine content is pretty low. Most doctors agree that it’s okay to enjoy a cup of green tea every now and then, without risking harm to yourself or your baby. However, most recommend that you limit your tea to just one or two cups per day.
Again, consult with your doctor or midwife. Green tea is not evaluated by most governing agencies, and there haven’t been many studies done on the impact of green tea on pregnancy.
Is Green Tea Dangerous?
As with anything, the key to the safety of green tea is moderation. Just as, say, carrots are perfectly safe to eat! Every day, if you like! However, if you overindulge, a few things can happen. First, yes. Your skin can begin to turn orange. You’re going to get gas. You may actually become allergic. It may mess with your blood sugar, and you may be hindering the absorption of calcium, zinc and magnesium.
In other words, it can be dangerous. (And unsightly.)
The same is true for green tea. First of all, of course, is the danger of caffeine. Talk to your doctor about drinking green tea if you have:
- Anxiety
- Epilepsy
- Heart conditions
- Blood sugar concerns
- Ulcers
- Liver complications
- High blood pressure
Secondly is this: excessive use of green tea may prohibit your body from absorbing minerals and vitamins that are essential to your health. Iron is one example, and folic acid is another. To offset this a bit, you can add a splash of lemon juice to your green tea.
Finally, if you’re drinking flavored green tea you may have an adverse reaction to the additives. Always read the label very carefully, and buy your tea from a reputable wholesaler.
With these points in mind, the answer is no. Green tea is not dangerous. So long as you “drink responsibly” and aren’t sensitive to caffeine, green tea is perfectly safe.
Organic Green Tea
More and more, farmers around the world are adding pesticides, herbicides and other “cides” to their crops. These chemicals make plants resistant to weeds, bugs and other hazards, but they’re certainly not always safe for you… or for the planet.
Tea is no different. While the most fastidious of tea growers will opt not to add chemicals to their plants, there are some who do. As you’d expect, these chemicals aren’t completely removed from the tea leaves when it reaches your cup, and you’re ingesting them.
How do you ensure you’re not ingesting those chemicals? By buying organic green tea.
Depending upon where you live, the definition of “organic” may differ. Generally speaking, though, these products are free from harmful:
- Pesticides
- Herbicides
- Fertilizers
- Hormones
- Radiation
- Colorings
- Genetic modification (as in GMOs)
The chemicals many farmers use on their crops have been shown to be extremely dangerous, linked to birth defects, cancers and more. When you choose to go organic, you’re ensuring that your green tea is free of these substances.
Different nations have different certifying organizations for organic products. For instance, in the US, the USDA handles certification. In Japan, it’s the Japanese Agricultural Standard. In some nations, products are certified organic through a third party. If you’re unsure of your nation’s organic standards, a simple web search will do!
Is buying organic green tea going to help you lose weight faster? Probably not. However, organic leaves will keep your body safe in other ways, and will help protect the planet.
Green Tea Weight Loss: The Ins and Outs
Now that you’ve learned the history of green tea, the caffeine content of the supplement and a bit about how green tea can help you burn fat, let’s look at the “ins and outs” of green tea weight loss.
There are a few different forms of green tea. By now, after reading through this guide, you know that you can certainly drink green tea. This is, in our opinion, the most satisfying way to get your daily dose of the supplement. Green teas come in all sorts of flavors, infused with fruits, spices and more. Just visit your local market and you’ll see what we mean!
If you’re drinking your green tea, feel free to drink it cold or iced. However, remember that adding sugar, milk or cream to your tea will add calories that can inhibit weight loss. The same is true for honey, though it’s a slightly more healthy option than sugar.
If you’ve tried green tea and decide you don’t care for the flavor, you can always choose one of the other variations. Green tea is available in pill, powder and extract form.
In the next few sections, we’re going to take a look at the different forms of green tea available, and discuss which are best for your fat burning weight loss goals.
Remember: in the end the choice is yours. You may choose to sip on a cup of green tea in the morning to get your day started. Or you may choose to swallow a capsule or two as you head to work. Whatever you choose, we think you’re going to love the effect green tea has on your weight loss goals.
Green Tea Pills
First, let’s take a look at green tea pills. If you head to your local pharmacy, big box retailer or even grocery store you’ll see a variety of supplements that contain green tea. The tea is usually advertised right on the front of the bottle, but you may have to look at the ingredients. Sometimes green tea is used as an additive.
The easiest way to supplement your weight loss with a green tea pill is simple: just take a green tea pill! There are hundreds upon hundreds of green tea pills online and in stores that are just green tea. As you choose a supplement, there are a few things you’ll want to keep in mind.
Budget vs Quality
First, pay attention to the cost of the product. It’s definitely not true that all “cheap” green tea pills are inferior. However, if you see a product at a lower price point and it draws your attention, be sure to read the label. Ensure there are no “fillers” in the product, such as starches.
With that in mind, you’re also going to want to check to see what other ingredients may be present. Just because a green tea supplement is marketed as green tea doesn’t mean that’s all it is. And that’s okay! You’ll find plenty of great supplements with other ingredients, such as holy basil extract, ginseng and more. Again, read the label and make sure you’re familiar with each of the ingredients. If you have concerns about any, please check with your doctor.
L-Theanine
Next, you’re going to want to look at the L-Theanine content. L-Theanine is going to help reduce symptoms associated with caffeine. A high L-Theanine content is going to be essential to you if you’re sensitive to caffeine.
Caffeine
On that note, you’ll want to check the caffeine content of your green tea pills. Doctors don’t recommend that you ingest any more than 200 milligrams of caffeine in one day. If the information on the bottle lists the caffeine content as 160 milligrams, but the daily dose is 2 green tea pills, please reconsider the product.
You don’t necessarily need to choose a decaffeinated product, but too much caffeine can inversely impact your health. Read the caffeine content carefully.
EGCG
The most important nutrition fact you should look for on your green tea pill bottle is the EGCG content. EGCG is one of the catechins found in green tea, and it’s the most beneficial to your weight loss. On most green tea pills, you’ll find that EGCG is the main ingredient. In general terms, the higher the EGCG level, the better the pill.
However, there is a daily recommended maximum for EGCG. To find what your maximum allowance is, find your weight in kilograms. To do that, take your weight in pounds and multiply it by .45. For a rough estimate, just divide your weight in half.
Then, take that number and multiply it by 10. That’s the number of milligrams of EGCG you should not exceed.
For example, if you weigh 200 pounds, that’s equal to about 91 kilograms. You should strive not to ingest more than 10 milligrams of EGCG per kilogram of body weight, or 910 milligrams.
Other Ingredients
We touched on this a moment ago, but do be sure you know what other ingredients are present in your green tea pills. Look for substances which may be considered fillers as well as those which are stimulants. Caffeine isn’t the only stimulant out there – if you’re unsure of any of the ingredients in your green tea pills, be sure to look them up. Adding a stimulant to caffeine can be risky.
As we’ve mentioned a few times now, always be sure to check with your doctor before you take any supplement. He or she can tell you whether your supplement is safe for you and if it will react with any medications you’re taking.
Green Tea Extract
Green tea extract isn’t always what you may think. When most people hear the phrase, they think of a little dropper bottle with a liquid, more potent version of green tea inside.
Well, that’s sometimes true. You can, in fact, find green tea extract in liquid form. If you choose, you can buy this type and simply squeeze a dropper full into a glass of lemon water or, if you’re brave, directly into your mouth!
However, in most cases you’ll find that the green tea pills you take contain green tea extract. The extract is dried into a powder form. That powder is then either formed into tablets or poured into capsules, and sold as the green tea pills you see on the shelves.
If you’re shopping for a green tea extract, you’ll be looking for the same nutritional information as you will on the green tea pill bottles. Look for caffeine content, L-theanine, EGCG and fillers. As always, don’t forget to check for fillers and other ingredients that may have been added to your green tea extract.
Green Tea Powder
The fourth form green tea can take is green tea powder. Green tea powder is most commonly referred to as matcha, and it’s available in most health food and whole food stores as well as online. You’re going to take matcha powder a little differently than you would an extract or a pill.
Matcha is made from green tea, but the leaves are farmed and processed in a slightly different way. Most importantly, the Camellia sinensis plants are shade grown for about three to four weeks prior to picking. This special farming will yield higher caffeine content as well as more theanine in the leaves.
During processing, the stems and veins are removed. The leaves are processed, then dried and ground into a very fine powder similar in consistency to baby powder or talc. When you’re ready to take your green tea powder, or matcha, you’ll combine it with water or milk.
In addition to drinking matcha, you’ll also find that people use it in cooking. Matcha is used to color foods like ice cream and candy, as well as noodles and savory foods.
As with any other form of green tea, matcha has significant health benefits. EGCG is a powerful antioxidant that can help fight cancers. Green tea powder has been shown to boost metabolism and burn fat. It’s high in catechins, which have significant benefits to your health. And matcha contains caffeine, which may increase your metabolism and help you burn calories.
Some might say green tea powder is an acquired taste, but it’s best described as sweet and earthy. If you’ve tried green tea, imagine that flavor amplified and you’ll get an idea of what matcha tastes like.
What is the Best Green Tea
Now that you know just about all there is to know about green tea, you may be wondering which is the best for you. Well, that’s up to you!
Some people love to kick off their day with a hot mug of green tea. Whether flavored, enhanced with a splash of lemon or just unadorned, green tea makes a great breakfast tea, or even a nice treat to come home from work to. The caffeine levels are low enough that most won’t be affected when it’s time to wind down.
Green tea pills and extracts are easier for some people. They’re quick, flavorless and very portable. Whether you’re travelling or on your way to the gym, all you’ll need to do is pull out your bottle of green tea pills or green tea extract and you’re all set. No brewing required.
Match powder is another option that’s a bit more high-maintenance. However, most people find that simply carrying a few scoops of the powder in a storage container makes match easy enough to use at work or anywhere else. All you’ll need is a liquid to mix with it.
When you’re choosing your green tea supplement, there are just a few things you’ll need to keep in mind.
- The quantity of fillers in your green tea extract or pills
- Whether your tea leaves are organic or not
- The L-theanine and EGCG content of your supplement
- The ease with which you can use it – if you hate it, you’re not going to use it
- Any additives that have been mixed with your tea or supplement
- The effect of caffeine on your health – be sure to clear it with your doctor
With those factors in mind, you can choose from any type of green tea supplement you like!
Be sure to choose something you enjoy, and we hope green tea helps you burn fat and lose the weight you want!
