Research Proven Weight Loss: Green Tea

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Green tea has been wide recommended for just about anything that you can think up.  This liquid cure all form the orient is full of anti-oxidants and .  The taste takes some time to get use to it, but once you do, it can be very pleasant. The question remains: does green tea help with weight loss and maintenance?  

Green Tea

Figure 1:  Green Tea

The main active ingredients in green tea are caffeine and polyphenol catechins.  Green tea is a rich source of polyphenol catechins.  There are many studies that show weight loss and maintenance benefits with regular consumption of green tea and its extracts.  

Research:

  1. Green Tea Extract:  A 12 weeks study showed high-dose green tea extract resulted in significant weight loss, reduced waist circumference, and a consistent decrease in total cholesterol, and LDL plasma levels without any side effects or adverse effects in women with central obesity[1]. It is postulated that the mechanism of the high-dose green tea extract might be associated in part with ghrelin secretion inhibition, leading to increased adiponectin levels.  
    • Body consumption:  A study of green tea with caffeine has shown statistically significantly reductions in BMI, body weight, and waist circumference[2].  Another study of green tea conclude that consumption of two servings of an extra high-catechin green tea leads to improvements in body composition and reduces abdominal fatness in moderately overweight subjects[3].  
    • Calorie burning. Caffeine may stimulate thermogenesis (aka fat burning).  This effect is probably small and isn’t enough to produce significant weight loss.
    • Fat cells:  A mother study shows a reduction in the formation of new fat cells with the use of green tea extract.[4].  This translate into further benefits in weight maintenance.  
  2. Caffeine:  Green tea contains caffeine.  One European study of caffeine consumption in weight loss and maintenance showed a correlation between successful maintenance and a higher caffeine consumption[5].  The source of the caffeine was coffee, but the results should be the same if caffeine is the causative agent.    
Green Tea

Figure 2:  Green Tea

Green tea is much clearer in its benefits for weight loss than coffee.  One think is clear, green tea is safe and well studied.  It has benefits in helping you loose weight.  I drink it and it helps me have more energy and feel full longer.  I might have a cup right now.    

Footnotes
[1]Chen et al., “Therapeutic Effect of High-Dose Green Tea Extract on Weight Reduction: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial.”
[2]Baker et al., “Effect of Green Tea Catechins with or without Caffeine on Anthropometric Measures: A Systematic Review and Meta-Analysis.”
[3]Wang et al., “Effects of Catechin Enriched Green Tea on Body Composition.”
[4]Ku et al., “Green Tea (-)-Epigallocatechin Gallate Inhibits Insulin Stimulation of 3T3-L1 Preadipocyte Mitogenesis via the 67-kDa Laminin Receptor Pathway.”
[5]Icken et al., “Caffeine Intake Is Related to Successful Weight Loss Maintenance.”
Baker, WL, OJ Phung , LJ Matthews, M Lanosa, A Thorne, and CI Coleman. “Effect of Green Tea Catechins with or without Caffeine on Anthropometric Measures: A Systematic Review and Meta-Analysis.” American Journal of Clinical Nutrition, 2009
Chen, IJ, CY Liu, JP Chiu, and CH Hsu. “Therapeutic Effect of High-Dose Green Tea Extract on Weight Reduction: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial.” Clinical Nutrition (Edinburgh, Scotland) 35, no. 3 (June 1, 2016): 592–99 [PubMed]
Icken, D, S Feller, S Engeli, A Mayr, A Müller, A Hilbert, and Zwaan de. “Caffeine Intake Is Related to Successful Weight Loss Maintenance.” European Journal of Clinical Nutrition 70, no. 4 (April 1, 2016): 532–34 [PubMed]
Ku, HC, HH Chang, HC Liu, CH Hsiao, MJ Lee, YJ Hu, PF Hung, CW Liu, and YH Kao. “Green Tea (-)-Epigallocatechin Gallate Inhibits Insulin Stimulation of 3T3-L1 Preadipocyte Mitogenesis via the 67-kDa Laminin Receptor Pathway.” American Journal of Physiology. Cell Physiology 297, no. 1 (July 1, 2009): C121-32 [PubMed]
Wang, H, Y Wen, Y Du, X Yan, H Guo, JA Rycroft, N Boon, EM Kovacs, and DJ Mela. “Effects of Catechin Enriched Green Tea on Body Composition.” Obesity (Silver Spring, Md.) 18, no. 4 (April 1, 2010): 773–79 [PubMed]
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About the Author

ChuckH

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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