When you're really trying hard to lose weight, it's understandable that you utilize every tool at your disposal. Many people shy away from prescription appetite suppressants, over-the-counter diet pills and other less-than-safe methods, so it may come as a comfort to know that something as innocuous as green tea may help you reach your goal.
Green Tea
Green tea comes from the same plant as black and oolong teas; the only difference is the maturity of the leaf. Green tea leaves are dried when young and fresh, while black and oolong teas are fermented. The freshness of the green tea leaf means it retains more properties of the plant itself that may degrade over time. Of all the teas, green tea is especially high in a particular kind of antioxidant called polyphenols, specifically catechin. It is the catechin researchers believe helps with weight loss.
Evidence
A 1999 study in the "American Journal of Clinical Nutrition" found a positive correlation between green tea and weight loss. The participants were divided into two groups. One group was given green tea extract; the other, caffeine and a placebo. The researchers found that the group members given the green tea extract increased their 24-hour energy expenditure -- in other words, they burned more calories -- than the group given caffeine and a placebo. This led researchers to conclude that it's the properties of the green tea itself, not the caffeine content, that assists with weight loss.
Dose
You can drink green tea or use a standardized extract. Drinking 2 or 3 cups per day gives you 240 to 320 mg of the active ingredient. If you prefer an extract, you can use 100 to 750 mg per day. Use either product as directed on the package -- especially the tea, which generally involves a longer steep than black tea and uses hot water rather than boiling water.
Safety
If you are sensitive to caffeine, choose a caffeine-free green tea product. The "AJCN" study suggests that the caffeine is not the active ingredient. Consult your doctor before use if you have a chronic condition or are taking medication including, but not limited to, blood thinners, beta-blockers, MAOIs, oral contraceptives or chemotherapy. Green tea use has not been evaluated in children, so there are no safe dosing guidelines for them as of the time of publication.
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