Clinical studies indicate that green tea may help to boost metabolism and burn fat, according to the University of Maryland Medical Center. Although further research is needed, preliminary studies indicate that green tea may promote weight loss. While there's no standard dose of green tea for weight loss, you can base your choice of how often to drink green tea on your overall caffeine consumption.
Green Tea
Like other true teas, such as white, black and oolong, green tea comes from the leaves of the Camellia sinensis shrub. Tea growers dry the fresh leaves for green tea. The leaves retain their green color and a high level of catechins, polyphenols in tea that have antioxidant effects in the body. Green tea contains less caffeine than black tea, about one third to half as much per cup.
Weight Loss
Caffeine may help increase thermogenesis -- increasing heat in your body to burn more calories. You need to create a 3,500-calorie deficit to lose 1 lb. Cutting 500 calories a day from your maintenance level can help you lose 1 lb. a week. Although many people seek rapid weight loss, losing weight more slowly increases your chances of keeping the weight off. Drinking 1 cup of green tea with each meal may help you eat less.
Effects
The caffeine in green tea may help curb your hunger. In addition to its possible thermogenic effect, caffeine may help to suppress the appetite, according to MayoClinic.com.
Subjects who drank green tea with a meal felt full sooner and had less desire to eat more of a favorite food, compared to when they drank water with a similar meal, researchers from Sweden's Skane University Hospital noted in the November 2010 issue of "Nutrition Journal." Feeling satisfied sooner can help you stick to a diet for weight loss.
Considerations
To avoid caffeine side effects, reduce other sources of caffeine when you drink green tea. Side effects from caffeine can include nervousness, nausea, increased blood pressure and insomnia. If you're unfamiliar with green tea, start with a 6 oz. cup at breakfast or lunch and avoid having any in the late afternoon or evening. Caffeine can disturb your sleep if you're sensitive to it. The University of Maryland Medical Center suggests two to three cups of green tea a day as a general dose for healthy adults.
References
- University of Maryland Medical Center: Green Tea
- Linus Pauling Institute: Tea
- MayoClinic.com; Caffeine: Can It Help Me Lose Weight?; Katherine Zeratsky, R.D., L.D.; May 2011
- "Nutrition Journal"; Does Green Tea Affect Postprandial Glucose, Insulin and Satiety in Healthy Subjects: A Randomized Controlled Trial; Julija Josic, et al.; November 2010
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