Green tea’s properties, including caffeine and various polyphenols, may offer beneficial effects on weight, waist circumference, and body mass index (BMI) in some people.
Manufacturers make green tea by steaming the leaves of the Camellia sinensis plant. It does not undergo the same fermentation process as other types of tea, such as oolong or black tea, so it retains more antioxidants and nutrients from the plant leaves.
While it has recently gained popularity in the West, green tea has long been part of traditional Chinese medicine to help with numerous conditions, from headaches to healing wounds.
More recently, some research has linked green tea to weight loss. This article will explore the evidence behind this claim and the most effective methods of consuming green tea to help with weight loss.
According to the
The NCCIH also suggests that green tea cannot help people maintain weight loss.
A 2023 meta-analysis highlights mixed results on the tea’s effectiveness for weight loss. However, randomized control trials in the meta-analysis suggest that green tea supplementation significantly reduced the following markers in women with overweight or obesity:
- weight
- BMI
- waist circumference
They concluded that green tea supplementation of 1,000 milligrams (mg) or less daily for 8 weeks or less could benefit weight loss in women with obesity.
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The researchers concluded that green tea may be beneficial for managing obesity alongside a balanced diet and regular exercise.
Another 2022 review suggests that green tea may be effective at reducing total cholesterol, low-density lipoprotein, and triglycerides in animals on an obesity-inducing diet. However, the researchers did not find the same effects in human studies.
How green tea affects weight loss
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The review also highlights research suggesting that caffeine in green tea may benefit weight loss when people consume more than 300 mg daily.
Research in animals and test tubes also suggests that green tea catechins may affect weight markers by reducing:
- total blood cholesterol
- low-density lipoprotein
- triglycerides
However, the review authors highlight that green tea’s beneficial components may only be effective when a person consumes large amounts over a consistent period.
It is important to note that any benefits of green tea for weight loss are likely to be very small. This tea’s effects may be lower than those of other weight loss methods, such as exercise and portion management.
The dose of green tea supplementation researchers use for weight loss varies across studies.
For example, the 2023 meta-analysis suggests that 1,000 mg or less of green tea daily over 8 weeks or less may offer weight loss benefits.
However, the
Green tea comes in several varieties, but for weight loss, there are unlikely to be significant differences between them. Plain, minimally processed green teas are likely to retain the richest nutritional content.
If people want to introduce green tea to their routine, they can speak with a healthcare professional about the most suitable dose.
According to the NCCIH, green tea is safe in doses of up to
This limit is smaller in people who are pregnant or breastfeeding. The NCCIH recommends consuming no more than 6 cups, or around 300 mg of caffeine, daily.
In rare cases, green tea can cause liver problems, but this may be more likely when consuming green tea extract in pill form.
Green tea may also interact with certain medications. For example, the NCCIH states that high doses of this tea can reduce blood levels, which can affect the beta-blocker nadolol (Corgard).
People need to consult a healthcare professional before drinking large amounts of green tea to ensure they are consuming a safe dose. Doctors may advise avoiding green tea if it is likely to interact with any current medications.
According to a 2020 review, research links green tea consumption with a lower risk of cardiovascular disease and certain cancers, including
The researchers suggest green tea may also help reduce high blood pressure.
Research in a
- inflammatory diseases
- mental health
- neurodegeneration
However, despite some promising research, more high quality, long-term studies are necessary to confirm green tea’s health benefits.
The
- making a specific plan with realistic goals
- exercising regularly
- getting plenty of sleep
- managing stress
- aiming for slow, steady weight loss
- eating a balanced diet with all the necessary nutrients
- keeping a food diary
- seeking support from friends, family, or support groups
Green tea is rich in nutrients and antioxidants that may offer some health benefits. However, further research is necessary to determine how much it may help with weight loss and the best consumption method.
Green tea is generally safe for most people and has been part of traditional Chinese medicine for centuries. As such, it may be a useful addition to a balanced diet and exercise plan for weight loss and overall health.
Other tips for weight loss include eating a balanced diet, getting regular exercise, and setting realistic goals.
