The three major classes of nonherbal teas include green, black and oolong, which are all derived from the Camellia sinensis plant. The leaves from this plant begin as green and through the fermentation process tea manufacturers create the variations. Although the majority of tea produced worldwide is black, green tea makes up the second largest produced. Green tea is high in antioxidant activity, which is what may help you in the process of weight loss, notes the USDA.
Green Tea Components
Green tea leaves are not fermented, therefore the polyphenol and caffeine content remains high. Polyphenol compounds are a type of antioxidant and in green tea these are classified as catechins. An antioxidant is a protective molecule that neutralizes harmful molecules called free radicals produced in your body from various chemical reactions. Green tea has six different catechin compounds with apigallocatechin gallate, or EGCG, being the most active in the potential increase of fat oxidation for weight loss, the University of Maryland Medical Center notes.
Catechins and Caffeine
A 2008 study in "The Journal of Nutrition," evaluated the effects of green tea catechins compared with a caffeine-matched catechin free beverage on weight loss in study participants. Results of the study indicated the green tea drinkers achieved greater weight-loss results with significant reduction in abdominal fat. A similar study with obese men published by the "American Journal of Clinical Nutrition," in 2005 concluded daily consumption of high catechin-containing tea for 12 weeks successfully reduced body fat and had the added health benefit of lowered cholesterol. The combination of catechins and caffeine normally found in green tea may increase your success with weight loss when added to a lower-calorie and exercise included diet. However, research is ongoing to determine the exact compounds in green tea responsible for weight loss results.
Forms and Doses
You can find green tea as dried leaves, a pre-made beverage, capsule or liquid extract supplement. The average cup of green tea contains 50 to 150 mg of polyphenols and 25 mg of caffeine. Green tea is safe in moderate amounts or three cup servings a day. Caffeine-free green tea is available but may not yield the same weight loss benefit. Consult your physician before adding green tea to your diet.
Additional Weight Loss Tips
The most effective and healthy way to lose weight is through burning more calories than you consume with a well-balanced diet that includes regular exercise, notes MayoClinic.com. Consume lower-calorie foods like fresh vegetables, fruits and whole grains throughout the day while also avoiding high-fat foods. Add a green tea beverage with your healthy snacks to boost your metabolism. Take a brisk walk or jog, join a fitness class and incorporate light weight training into your weekly exercise routine. Consult your physician before starting a weight loss plan and adding green tea.
References
- University of Maryland Medical Center: Green Tea
- MayoClinic.com; Weight Loss Basics; Mayo Clinic Staff; March 19, 2011
- "The Journal of Nutrition"; Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults; Kevin C. Maki et al; September 2008
- National Center for Complementary and Alternative Medicine: Green Tea
- United States Department of Agriculture; Brewing Up The Latest Tea Research; 2006
- "American Journal of Clinical Nutrition"; Ingestion of a Tea Rich in Catechins Leads to a Reduction in Body Fat and Malondialdehyde-Modified LDL in Men; T. Nagao et al; Jan. 2005
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