Fat accumulation along your midsection poses a serious health risk. Dr. Michael Jensen, writing on MayoClinic.com, says that stomach fat in men significantly increases the risk of high blood pressure, heart disease and certain forms of cancer. Women with excess stomach fat are also at risk of developing cardiovascular disease, type 2 diabetes, breast and colorectal cancer. Eliminating stomach fat is possible by adopting a healthy diet and performing regular exercise. Proponents of green tea claim this herb can help rid body fat. Discuss the use and safety of green tea supplementation with your doctor prior to starting a routine .
Evidence
Preliminary clinical trials have found green tea extract has the potential to enhance metabolism and increase fat reduction. A study published in the December 1999 issue of “The American Journal of Clinical Nutrition” found green tea extract contains thermogenic properties, meaning this herb increases heat through metabolic stimulation. The findings suggest green tea extract enhances fat oxidation to potentially reduce overall body fat. Another study published in the March 2008 issue of “The American Journal of Clinical Nutrition” found fat oxidation rates were 17 percent higher in participants who consumed green tea extract than the placebo group. Researchers concluded this herb increases fat oxidation during moderately intense exercise. Although extended research is required to determine the true value of green tea on weight loss, initial findings suggest this herb may contribute to body-fat reduction.
Green Tea Active Compounds
The primary active compounds found in green tea are a group of six polyphenols known as catechins. Polyphenols are chemicals believed to have potent antioxidant qualities greater than those found in vitamin C. These compounds include epigallocatechin, epicatechin, epicatechin gallate, gallaogatechin, catechin and apigallocatechin gallate. The latter compound, also known as EGCG, is the most studied catechin and is believed by scientists to be the most active in the human body. Other compounds include caffeine, theophylline, theobromine and L-theanine.
Spot Reduction
The notion of spot reduction, which is losing fat in an isolated part of your body such as your stomach, is not based in scientific evidence. The American Council on Exercise cites a study performed by the University of Massachusetts in the 1980s where 13 male participants underwent a vigorous abdominal training routine. Researchers took fat biopsies from the participants' abdominal region as well as from several other locations. At the conclusion of the 27-day study, researchers found fat loss was not localized in the abdominal area but, rather, fat deposits were reduced in a uniform fashion throughout the body.
Recommended Intake
Since research is ongoing regarding the effectiveness of green tea on weight loss, an official dosage is not available as of 2011. The University of Maryland Medical Center suggests consuming 2 to 3 cups of freshly brewed green tea per day for a total of 240 to 320 mg of polyphenols. You can also consume 100 to 750 mg of green tea extract capsules. Use decaffeinated teas and supplements if you are sensitive to caffeine.
References
- MayoClinic.com; Belly Fat in Men: Why Weight Loss Matters; Michael Jensen, M.D.; February 2011
- MayoClinic.com; Belly Fat in Women: Taking - and Keeping - it Off; April 2011
- American Council on Exercise; Why is the Concept of Spot Reduction Considered a Myth?; January/February 2004
- University of Maryland Medical Center; Green Tea; David Zieve, et al.; September 2010
- “The 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.; December 1999
- “The American Journal of Clinical Nutrition”; Green Tea Extract Ingestion, Fat Oxidation, and Glucose Tolerance in Healthy Humans; Michelle C. Venables, et al.; March 2008
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