Is Green Tea a Fat Burner? Does it help with Weight Loss? How much should I drink?

Is Green Tea a Fat Burner? (Let’s Find out)

You've probably heard that green tea is a fat burner and seen ads where celebrities recommend it for weight loss. If it worked that well, though, why would anyone need to diet and exercise? Let's look at what the evidence shows.

So, is green tea a fat burner? Not in any meaningful way. Green tea contains antioxidants called catechins plus caffeine, which can slightly raise the number of calories you burn.

The effect is small. The NIH's NCCIH says green tea's catechins and caffeine "may have a modest effect on body weight". Green tea can be part of a healthy diet, but it won't cause noticeable weight loss on its own, and high-dose extracts carry risks.

Does it help with Weight Loss?

Can green tea help with weight loss? Only a little. A Cochrane review of green tea trials in adults with overweight or obesity found that the weight loss was small and "not likely to be clinically important."

In trials outside Japan, the average difference was close to zero. Any extra calorie burn from catechins and caffeine is too small to replace a calorie deficit.

If you want to lose weight, regular exercise and a balanced, calorie-controlled diet will do far more than green tea.

How much should I drink?

Tea is one of the most widely consumed drinks in the world, and green tea is popular for its health image. So how much is safe?

As a drink, green tea is safe for most adults. NCCIH notes that no safety concerns have been reported for green tea consumed as a beverage by adults.

The main limit is caffeine. The FDA says up to 400 mg of caffeine a day is generally not linked to negative effects in healthy adults. A 12-ounce cup of green tea has about 37 mg.

That means several cups a day fit well within the limit for most people. Count coffee, soda, and energy drinks too, and cut back if you notice jitters, a racing heart, or trouble sleeping.

Be careful with green tea extract pills, which are far more concentrated than the drink. Liver injury has been reported, mostly with extracts in tablet or capsule form.

Caffeine can cause mild dependence, and some people get headaches if they stop suddenly. You don't need to take breaks from tea, but cut back gradually if you want to reduce caffeine.

What Is The Most Effective Time of Day To Drink Green Tea?

Some people say green tea works best on an empty stomach in the morning. For others, tea on an empty stomach causes nausea or stomach upset, so have it with or after food if that happens to you.

So, what is the most effective time of day to drink green tea? There is no proven best time for weight loss. Pick a time that suits you, and avoid drinking it late in the day if caffeine affects your sleep.

Green tea between meals is a good swap for sugary drinks. Some people also like a cup about 30 minutes before a workout for the mild caffeine lift.

If you're pregnant or breastfeeding, keep your total caffeine moderate, since caffeine passes into breast milk.

Our Recommend Green Tea for Weight Loss

These are green teas we like for taste and quality. No tea will cause significant weight loss on its own, but swapping sugary drinks for unsweetened tea can help you cut calories.

1- PURE MATCHA GREEN

Matcha is a powder made from ground green tea leaves. Because you drink the whole leaf, it contains more catechins, including EGCG, and more caffeine per serving than regular brewed green tea.

It is easy to make: whisk about 1 teaspoon of matcha powder into warm (not boiling) water. Like other green tea, it won't burn fat on its own.

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2- Organic Chamomile

If you find plain green tea too bitter, a blend of green tea and chamomile gives a milder, more floral flavor.

Chamomile itself is caffeine-free, so a blend has less caffeine per cup than straight green tea. Check the label for the exact ingredients.

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3- Imperial Jasmine Dragon Pearls

Jasmine pearls are green tea leaves rolled into small balls and scented with jasmine flowers. They have a strong floral aroma that lingers after each sip.

They are a good way to vary the flavor of your tea without adding sugar.

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4- Organic Tulsi Ginger Green Tea

This blend combines green tea with tulsi (holy basil) and ginger. It has a warm, spicy flavor that is quite different from plain green tea.

Tulsi is used in traditional Indian medicine. There is limited high-quality evidence for most of the health claims made about it, so enjoy it for the taste.

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5- Jade Leaf Organic Matcha Green Tea Powder

This is an organic matcha powder that you can whisk into hot water or blend into lattes and smoothies. As with other matcha, you consume the whole leaf, so it has more caffeine per serving than brewed green tea.

Each of the teas above tastes different from ordinary green tea bags, which makes it easier to drink unsweetened tea instead of sugary drinks.

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Green tea gives minimal weight loss results. If you want to lose more weight, add some bodyweight exercise to your week and keep an eye on your calories.

Above all, eat healthy, sleep well, and stay active. Those habits matter far more than any tea.

Sources

• Green Tea: Usefulness and Safety, NCCIH (NIH)
• Green tea for weight loss and weight maintenance in overweight or obese adults, Cochrane Database of Systematic Reviews (PubMed)
• Spilling the Beans: How Much Caffeine is Too Much?, FDA