Drinking green tea has been weight loss advice for generations, but is it worth it? Although it is sometimes called “nature’s Ozempic,” experts aren’t so sure.
Green tea weight loss claims focus on its effect on metabolism, specifically that its catechins (a type of antioxidant, also known as EGCG) and caffeine can help speed it up. «The combination of caffeine and green tea improves fat oxidation»states Melissa Majumdarspokesperson for the Academy of Nutrition and Dietetics and senior bariatric dietitian at the Brigham and Women’s Metabolic Bariatric Surgery Center. This means that it increases energy or metabolism, that is, the number of calories you burn.
Before you start stocking your cupboard with green tea bags, here’s what you should know about green tea and weight loss, and what it can and can’t do.
Meet the nutritionists
Melissa Majumdar, is spokesperson for the Academy of Nutrition and Dietetics and senior bariatric dietitian at the Brigham and Women’s Center for Metabolic Bariatric Surgery. Keri Glassman She is a dietician and founder of Nutritious Life
What does science say about green tea for weight loss?
Honestly, researchers aren’t entirely sure, says Majumdar.
Of the studies that have shown that green tea can help you lose weight, In many patients they only lost a little weight. One study found that patients lost around five pounds over an eight-week period (and that’s after drinking four full cups a day), while others couldn’t prove that green tea led to weight loss. not at all, according to a 2021 review in Molecules.
It was discovered that Matcha green tea drinks improve exercise-induced fat oxidation in women after a 30-minute walkaccording to a small studio of 2018 published in the International Journal of Sport Nutrition and Exercise Metabolism. But, the authors were also quick to point out that “the metabolic effects of matcha should not be exaggerated” when related to weight loss.
Basically, green tea drinks could help you lose a little weightbut that amount is so small that you probably wouldn’t even notice it, Majumdar says.
And other green tea-based products?
It depends on what they are, says Keri Glassman. If you drink fruit-infused green tea, for example, “the benefits of green tea should not be diminished by the addition of flavors,” he says.
But when you start adding sugar or cream, things start to get cloudy. This is because more calories are consumed, which could cancel out the (very small) effect of green tea. in weight loss, he says.
Also look at the content of the green tea you buy. “There may be differences in the quality of the tea leaves and the number of unnecessary additional ingredients,” adds Glassman. Recommend buy brands that use natural ingredients and do not contain artificial preservatives.
And when it comes to making your own tea, the fresher the better. «If you use loose tea or tea bags, make sure to consume it within six months». Otherwise, the tea will lose some of its antioxidant powers, says Glassman.
Another thing to keep in mind: While pure green tea can be recommended, there are some research which suggest that green tea extract could lead to liver damage. It is better to consume the authentic one.
So what’s the verdict? Is green tea recommended for weight loss?
Drinking green tea is generally safe, and you should feel free to drink it especially if you enjoy this beverage.
One thing you should keep in mind is that this drink has caffeine. A standard eight-ounce cup of green tea contains about 25 milligrams of caffeine, and The FDA recommends not consuming more than 400 milligrams a day, so be sure to include your cup of tea in the total.
But if you are looking for a magic solution to lose weight, green tea is not the solution. «Will it help you lose weight? Probably not much,” says Majumdar. “But can be included in an overall healthy diet, and safely in a weight loss plan».
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Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds multiple other fitness certifications and regularly stays on top of her continuing education in the field. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and she has nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of the latest science in wellness, has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being.
As a freelance writer, Mallory’s work appeared in Women’s Health, Self, Men’s Journal, Reader’s Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she’s now based in Easton, Pennsylvania.
