Does green tea help with weight loss, belly fat?

Green tea is known for its bright color and potential health benefits. It’s been used for centuries, whether to quench thirst, in religious rituals, or for medicinal purposes. According to researchers, it’s the “second most popular beverage in the world after water.”

In recent years, green tea has been touted as a superfood and a health drink, with claims that it can reduce the risk of heart disease and cancer, as well as aid weight loss. But is it true?

Tea drinking in general is a healthy habit, especially if you replace sweetened beverages with other beverages, says Teresa Fung, a nutritionist at Simmons University and the Harvard School of Public Health in Boston. “Tea contains antioxidants,” explains Fung. “If we’re getting our fluids from tea, it’s better than beverages like soda.”

What is green tea?

According to Teresa Fung, green and black tea come from the same tree, but the leaves are processed differently. For black tea, the leaves are allowed to oxidize longer, which makes them darker in color. While green tea is processed less, which preserves its antioxidants better.

Does green tea help with weight loss, belly fat

Nutritional value of green tea

Green tea is made up of almost entirely water, so it’s a low-calorie beverage, provided you don’t add sugar or cream.

According to the U.S. Department of Agriculture, one cup of green tea contains the following nutrients:

2 calories
29 milligrams caffeine
0.5 grams protein
2 milligrams sodium

Unadulterated green tea contains no fat, sugar, carbohydrates, or fiber. It contains small amounts of minerals such as magnesium, potassium, manganese, and riboflavin.

Benefits of green tea

Green tea contains powerful antioxidants, especially polyphenols. These antioxidants can neutralize harmful particles formed in the body, called free radicals.

Teresa Fung explains that some free radicals cause inflammation, so antioxidants may reduce the risk of inflammation-related diseases such as cancer. Green tea contains key polyphenols called catechins, which are being researched for their potential to prevent breast, lung, prostate, stomach, and pancreatic cancers.

However, according to the National Center for Complementary and Integrative Health (NCCIH), studies on green tea’s effects on cancer have so far shown mixed results.

Both green and black tea may have potential benefits on heart disease risk factors, such as blood pressure and cholesterol. But studies in this area are limited, so no firm conclusions can be drawn.

Green tea may lower blood sugar by a small amount. A 2020 review and meta-analysis found that green tea supplements “significantly reduced fasting glucose,” but its long-term effects require further research.

Another surprising benefit of green tea is that it naturally contains fluoride, which prevents tooth decay. The tea plant draws fluoride from the soil. One study found that matcha green tea powder had the highest amount of fluoride among different types of teas.

Does green tea help with weight loss?

Teresa Fung says unequivocally, “No.” It contains caffeine, which may temporarily increase metabolic rate slightly, but the effect is not enough to cause weight loss.

The National Center for Complementary and Integrative Health says green tea extracts should not be expected to cause any significant weight loss in overweight or obese adults, nor do they help maintain weight loss.

Can I drink green tea every day?

Yes, according to the NCCIH, it is safe to drink up to eight cups of green tea a day.

Teresa Fung recommends drinking at least three cups of green tea daily to reap health benefits.

Dr. Lee suggests that if you are sensitive to caffeine, balance your intake so you don’t feel uncomfortable.

Green tea contains about one-third the caffeine of coffee, so it is easier to tolerate.

Green tea extract vs. drinking green tea

Experts recommend brewing green tea at home and drinking it instead of taking green tea extract supplements.

Both Teresa Fung and Dr. Lee agree that green tea tastes better and the experience of drinking it slowly is better. Not only does it hydrate the body, but drinking it is also a pleasant experience.

“As far as possible, I prefer natural methods over pharmaceuticals,” says Dr. Lee.

Also, there is uncertainty about what supplements contain since they are not regulated by the U.S. Food and Drug Administration.

Antioxidants are sensitive to oxygen, so it’s possible that green tea may lose some of its active antioxidants after it’s processed into a supplement, says Teresa Fung.

The NCCIH warns that taking green tea extract pills may cause liver problems. Therefore, people who have any liver problems should consult a doctor before taking products containing green tea extract.

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FAQs

How many cups of green tea should I consume daily to have chance of loosing weight?

Green tea can increase metabolism by about 4–5%, but people are advised to take 3–4 cups of the tea daily for the health purposes. But that being said, the diet on its own can scarcely allow one to lose a couple of pounds only through taking green tea beverages.

Is it possible to lower abdominal fat with green tea?

No it is not if you are thinking that green tea helps in reducing belly fat. It has antioxidants and caffeine that can slightly affect metabolism, but cannot lessen fat in certain areas such as the belly.