Although a balanced diet and regular exercise are the best ways to lose weight and keep it off, evidence is mounting that certain aspects of a healthy diet can help more than others. Green tea is considered to be one of these helpful natural weight-loss supplements, because it contains chemicals that may boost metabolism. It also contains a number of other health benefits that can make it a wise addition to any diet program, when taken in moderation.
Green Tea Benefits
Unlike black tea, green tea leaves are not fully fermented as part of processing. This leaves them with a high percentage of antioxidants, known as polyphenols. According to the University of Maryland Medical Center, these help fight cancer-causing free radicals and may help slow the effects of aging. Additionally, green tea has been used historically in Chinese medicine to help treat digestive problems, improve heart health and boost mental concentration.
Green Tea and Metabolism
There have been a number of studies that indicate that certain polyphenols, known as catechins, may help the body burn fat more effectively. Although simply drinking green tea alone may not whittle the waistline, the combination of caffeine and catechins may help boost the metabolism and lead to a higher loss of fat. A 2009 study published by the American Institute of Nutrition indicates that adults who drank green tea in addition to undertaking a regular exercise program lost a higher percentage of belly fat than those who exercised alone.
Green Tea and Diet
To gain the most benefits from green tea and potentially experience weight loss, it's important to pair its consumption with a healthy diet. One reason why there has not yet been any definitive answer as to whether or not green tea can impact weight loss on its own, according to the USDA, is that there is simply too much variation in how green tea is brewed. This leads to corresponding fluctuations in caffeine, flavonoids and antioxidants in each cup. While there certainly seem to be health benefits, it may be best to drink green tea for its flavor and to enhance an already healthy diet, rather than rely on it on its own as a weight-loss supplement.
Safety Considerations
With a lower level of caffeine than coffee, green tea is generally considered to be quite safe for most people. The University of Maryland Medical Center recommends drinking 2 to 3 cups of tea per day, or taking 100 to 750 mg of green tea extract for best results. For those sensitive to caffeine, there are decaffeinated alternatives on the market that still contain active polyphenols. Yet because there may be other active substances in the green tea in addition to caffeine, certain individuals should consult their doctor before use. This includes those with heart problems, pregnant or breastfeeding women, people with stomach ulcers and people suffering from anxiety.
References
- University of Maryland Medical Center: Green Tea
- "The Journal of Nutrition"; Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults; Kevin C. Maki, et al.; Feb. 2009
- "The Philippine Star"; Is Green Tea Really that Healthy?; Tyrone M. Reyes, M.D.; March 2011
- United States Department of Agriculture: Brewing Up the Latest Tea Research
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