If you are like over two-thirds of Americans, you may decide that it is time to do something about your weight. Green tea has gained much attention due to its purported health benefits, including weight management. You may enjoy the pleasant flavor of green tea as an addition to your diet. Green tea comes in many varieties, so you will have many products from which to choose. As with any diet supplement, you should consult your doctor before being this diet, especially if you have a pre-existing health condition or are on prescription medication.
Benefits
One of the alleged health claims of green tea is that it may increase fat loss. A 2010 study in the "Journal of Human Nutrition and Dietetics" found that green tea helped participants lose weight. It was also found to increase the HDL or good cholesterol. Researchers caution, however, that the weight loss was modest. Other health benefits involve green tea's antioxidant qualities. A 2009 review in "Critical Reviews in Food Science and Nutrition" found that green tea may be efficacious in preventing some types of cancer, including colon and breast cancer.
Effects
One of the ways in which a green tea diet plan works is through its role in thermogenesis, explains a 2010 study in the journal, "Physiology and Behavior." This is the process of heat production in the body. When thermogenesis occurs, fat is metabolized to generate heat. Heat of itself will also speed up chemical reactions in the body.
Considerations
You can add green tea to your diet as a beverage, hot or cold. You will need to drink several cups a day in order to realize the potential health benefits. Alternatively, you can take green tea in capsule form. Whole Health MD recommends taking 300 mg twice a day. The advantage with this approach is that you can easily ensure you are receiving enough green tea. If you do take green tea as a beverage, you should be careful not to allow the tea to boil, in order to preserve the quality of the active ingredients.
Cautions
One concern you may have with following a green tea diet plan is caffeine consumption. Some individuals may be more sensitive to its effects. The Drugsite Trust urges pregnant women to consult their doctor before including green tea in their diet. You should also use caution if you take a blood thinner. The caffeine content appears to be important to the fat-burning qualities of green tea. A 2010 study in the "American Journal of Clinical Nutrition" found that weight loss was most significant in caffeinated green tea rather than decaffeinated forms.
Prevention/Solution
To get the most out of your green tea diet plan, you should limit your fat intake, focusing especially on saturated fats. The U.S. Department of Health and Human Services recommends that you keep your fat intake with 20 to 35 percent of your total caloric intake. A healthy diet supplemented with green tea may offer a way for you to control your weight.
References
- Centers for Disease Control and Prevention: Obesity and Overweight
- "Journal of Human Nutrition and Dietetics"; Green Tea Improves Metabolic Biomarkers, not Weight or Body Composition: A Pilot Study in Overweight Breast Cancer Survivors; N. Stendell-Hollis et al; December 2010
- "Critical Reviews in Food Science and Nutrition";
- "Physiology and Behavior"; Green Tea Catechins, Caffeine and Body-Weight Regulation; M. Westerterp-Plantenga; April 2010
- Whole Health MD: Green Tea
- "American Journal of Clinical Nutrition"; Green Tea: Nature's Defense Against Malignancies; M. Butt and M. Sultan; May 2009
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