The health claims surrounding the consumption of green tea continue to mount. From improving the antioxidant status within the body to reducing cardiovascular risk, the benefits attributed to the active compounds contained within the tea cover a wide spectrum of complaints. The potential for burning fat has captured particular interest.
Camelia Sinensis
When brewed in hot water, the partially fermented leaves of the camelia sinensis plant provide a translucent green beverage. The camelia sinensis leaves form the basis of both black and white tea. David Tolson, a contributor to Bulk Nutrition, reports that the nutrient profile of green tea includes a variety of compounds, including pheophytins, chlorophylls and carotenoids, all of which demonstrate an antioxidant action in the body. However, the polyphenol content appears particularly relevant in any discussions on fat burning.
Thermogenesis
To reduce your fat mass, the fat stored under your skin must undergo two basic processes. The first involves lipolysis, where the fat cells break down the stored fat into smaller components and release it into the circulation; the second sees other cells, such as the liver, burn this fat for energy. This usage of fat remains regulated through a complex interaction of many hormones and enzymes. A major factor in the rate of fat usage is thermogenesis, which sees the body convert fat into heat to maintain body temperature. The higher the rate of thermogenesis, the higher the rate of fat burning.
EGCGs
The polyphenol content in green tea has captured the attention of scientists for its potent antioxidant effects and reported ability to increase fat burning. Tolson identifies epigallocatechin-gallate, or ECGC, as the most important of these polyphenols, noting that it makes up half of the total polyphenol content. ECGC inhibits the breakdown of noradrenaline in the central nervous system, which results in increased thermogenesis and a fat-burning effect.
Evidence
A number of studies have examined the suitability of green tea as a weight-loss aid. They report back positively; French scientists, who conducted research into the effects of a green tea extract in 2002, found that volunteers used the extract recorded impressive results compared to controls, weighing in at 4.5 percent less and achieving a reduction in waist circumference of nearly 5 percent. The scientific journal Phytomedicine carried the study the same year.
Expert Insight
Although the findings support the idea of using green tea to enhance weight-loss attempts, many individuals feel unsure as to how much tea they should drink. Dr. Joseph Mercola, an American physician and the author of a number of health-related books, believes that three cups per day represents a suitable intake to achieve the fat-burning effects described above.
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