Green tea may target abdominal fat and have some effects on weight loss -- due to the polyphenols, catechins and caffeine found in green tea. However, if you need to lose weight, don't rely on green tea alone. Lose fat by following a low-calorie diet and making time for regular sessions of exercise.
Features
Standard extracts of green tea are preferred over dried leaf preparations in capsule form, according to the University of Maryland Medical Center. However, as long as catechins and polyphenols are included in the green tea, you can still reap weight loss benefits from other forms. The recommendation from the the University of Maryland Medical Center is that adults consume two to three cups of green tea per day with a total of 240 to 320 mg of polyphenols. If using a standardized extract, take between 100 mg to 750 mg per day.
Expert Insight
Green tea extract was used in a 2008 study published in the "American Journal of Clinical Nutrition." The ingestion of green tea extract increased the level of fat oxidation and improved insulin sensitivity and glucose tolerance in healthy young men. During the study, men took three capsules of the green tea extract for a total ingestion of approximately 890 mg of polyphenols.
Effects
Weight loss was observed after taking a green tea supplement during a 2008 study published in "Physiology & Behavior." After 12 weeks, overweight Thai subjects lost 3.3 kg more than the control group with the daily ingestion of a green tea supplement. It was theorized by the study that the weight loss occurred due to an increase in fat oxidation and an increase in energy expenditure.
Ingredients
The mixture of catechins and caffeine in green tea may target where your fat is distributed. A February 2009 study published in the "Journal of Nutrition" found that subjects who drank a green tea beverage with catechins and caffeine lost more abdominal fat than the control group. The beverage contained 625 mg of catechins and 39 mg of caffeine. The ingredients in green tea has a thermogenic effect on the body that increases the rate of fat oxidation. According to a 1999 study published in the "American Journal of Clinical Nutrition," green tea has thermogenic properties related to the caffeine found in the beverage and may help control body composition.
References
- University of Maryland Medical Center: Green Tea
- "American Journal of Clinical Nutrition"; Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans; MC Venables et al.; Mar 2008
- "Physiology & Behavior"; Effectiveness of green tea on weight reduction in obese Thais: A randomized, controlled trial; P Auvichayapat et al.; Feb 2008
- "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
- "American Journal of Clinical Nutrition"; Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans; Abdul G Dulloo et al.; Dec 1999
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