Two-thirds of the U.S. population is considered overweight according to the Weight-control Information Network. This may explain the plethora of weight reduction products on the market many of which are expensive, have no research behind them and may not be safe or effective. If you want a safe product which is also cost effective and can help you lose weight in a month, start with green tea. There is quite a lot of research that supports its use in weight loss and it has few if any side effects. Of course, consult your doctor before trying any new diet or weight loss product.
Weight Loss
Studies show that green tea promotes weight loss in a relatively short period of time when added to an existing diet. Catechins are the elements in green tea that seem to promote weight loss, and there has been considerable research about them. A good example is a 2007 study reported in the journal "Obesity." The scientists evaluated two groups of overweight Japanese women and men. One group drank green tea with 583 mg of catechins, while the control group's tea had just 96 mg.
The high catechin group had significantly more weight loss during the 12 weeks of the study than did the control group. An important aspect of this study is that the subjects did not make other changes in their diet or exercise plans suggesting the tea alone was responsible for the weight loss.
Fat Burning
Evidence of green tea's fat burning ability was found in a 1999 study published in the "American Journal of Clinical Nutrition." Subjects received either a green tea extract containing 50 mg of caffeine, 50 mg of caffeine, or a placebo to take with each of their meals on three separate occasions. The scientists wanted to know if catechins increased calorie use and fat burning independently of caffeine found in tea.
They determined that green tea did independently promote a significant increase in the burning of both fat and calories. Since the subjects did not alter their diets these results suggest that green tea promotes weight loss without other dieting.
More Weight Loss
If you want to lose even more weight, add exercise to your schedule. A 2009 study in "The Journal of Nutrition" found that during a 12-week program green tea catechins enhanced the impact of exercise on weight loss. Participants also lost abdominal fat and reduced serum triglycerides. Similarly, in the 2007 study, the researchers found that in addition to weight loss, the high catechin group experienced decreases in blood pressure and LDL cholesterol compared to the control group.
Green Tea Safety
Green tea has been part of the cuisine of Japan and China for centuries, suggesting that it is safe. The Natural Center for Complementary and Alternative Medicine (NCCAM) agrees that it is safe for most adults in moderate amounts but offers several cautions. First, although NCCAM staff acknowledge green tea's use in weight loss they state there are insufficient reliable data to determine its effectiveness. They also suggest that the caffeine may cause anxiety, insomnia, upset stomach or diarrhea in some people, and since it contains a small amount of Vitamin K may also make anticoagulant drugs less effective.
References
- Weight-control Information Network: Statistics Related to Overweight and Obesity
- "Obesity(Silver Spring)"; A Green Tea extract High in Catechins Reduces Body Fat and Cardiovascular Risks in Humans; T. Nagao, et al.; June 2007
- "The American Journal of Clinical Nutrition"; Efficacy of a Green Tea Extract Rich in Catechin Polyphenols and Caffeine in Increasing 24-hour Energy Expenditure and Fat Oxidation in Humans; Abdul G Dulloo, et al., December, 1999
- "The Journal of Nutrition"; Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults; Kevin C. Maki, et al.; 2009
- National Center for Complementary and Alternative Medicine; Green Tea; July 2010
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