Slimming green tea has been considered for many years in parts of the world, such as China and Japan. Before we go on to lose weight with green tea, you should first get acquainted with green tea and its properties. You may use green tea to digest your food or start your morning with it. But it’s probably time to consider this drink an essential part of your diet.
Green tea is one of the healthiest drinks in the world. This drink is rich in antioxidants and various plant compounds, which are suitable for health. Some people claim that green tea increases fat burning and helps lose weight.
How much green tea should we drink to lose weight?
Some researchers recommend drinking between three and five cups of green tea daily. Scientific research shows that drinking more than seven cups of green tea a day may help prevent prostate cancer.
But other research suggests that this amount of green tea may be too much for the average person.
But people react differently to caffeine, so drinking enough green tea is especially important. However, as a general rule, drinking between one and three cups a day is recommended.
A high intake of catechins (green tea has a lot of catechins) is also linked to less iron absorption, which can cause anemia and iron deficiency.
Women should be careful about consuming green tea during menstruation, as should those on dialysis or with anemia. Some medicines can also react badly with green tea, so it’s best to talk to your doctor before drinking it.
The European Health and Safety Agency warns against green tea supplements that can damage the liver.
health benefits of green tea
1: It is rich in active antioxidants.
Green tea is rich in polyphenolic antioxidants, including a catechin called EGCG. These antioxidants can have various beneficial effects on health.
2: Improves brain function
Studies show that caffeine and L-theanine can have synergistic effects. Combining the two can have potent effects on improving brain function.
Due to L-theanine and a low dose of caffeine, green tea gives you a milder and different kind of vitality than coffee. Many people believe that green tea has more stable energy than coffee.
3. Increases fat burning
Caffeine also improves physical function by moving fatty acids out of adipose tissue and making them available for use as energy.
4) It reduces the risk of some cancers.
The uncontrolled growth of cells causes cancer, which is one of the leading causes of death worldwide. Research has shown that oxidative damage can lead to chronic inflammation, including cancer.
Antioxidants can help protect against oxidative damage. Green tea is an excellent source of powerful antioxidants.
Research has shown that some compounds in green tea are linked to a lower risk of cancer.
- Breast Cancer: A comprehensive review of studies found that women who drank more green tea were approximately 20 percent to 30 percent less likely to develop breast cancer.
- Prostate Cancer: Another study found that men who drank green tea were less likely to develop advanced prostate cancer.
- Colorectal cancer: An analysis of 29 studies found that those who drank green tea were about 42% less likely to develop colorectal cancer.
5: It helps prevent Alzheimer’s
Not only can green tea improve brain function in the short term, but it may also protect your brain as you age.
Alzheimer’s is a common neurological disease and the most common cause of dementia in the elderly.
Parkinson’s disease is another common neurodegenerative disease that involves the death of dopamine-producing neurons in the brain.
The catechins in green tea can protect nerve cells in test tubes and animal models in different ways, which could lower the risk of dementia.
6- Reduces lousy breath
The catechins in green tea are also suitable for oral health. Laboratory studies show that catechins can stop the growth of bacteria and reduce the risk of infection.
Streptococcus mutans are a common bacterium in the mouth. It causes plaque formation and is the leading cause of cavities and tooth decay.
Studies show that catechins in green tea can prevent the growth of oral bacteria in the laboratory, but there is no evidence that drinking green tea has similar effects. However, there is evidence that green tea may reduce bad breath.
7—Helps prevent type 2 diabetes
The rate of type 2 diabetes has been rising in recent decades. About 1 in 10 Americans get the disease.
High blood sugar is a sign of type 2 diabetes, which can be caused by being resistant to insulin or not being able to make insulin.
Studies show that green tea may improve insulin sensitivity and lower blood sugar levels. A survey of Japanese people found that those who drank more green tea had a 42 percent lower risk of developing type 2 diabetes.
According to a study of 7 with a total of 286,701 people, people who drink tea are 18% less at risk for diabetes.
8: Helps lose weight
Given that green tea can increase metabolism in the short term, it makes sense that it can also help with weight loss. Several studies show that green tea may help reduce body fat, especially in the abdomen.
One of these studies was a 12-week randomized controlled trial involving 240 obese individuals. In this study, people in the green tea group significantly reduced body fat percentage, body weight, waist circumference, and abdominal fat compared to the control group.
9: It can help reduce fat, especially belly fat.
Slimming with green tea is not so easy. On the other hand, many research results have shown that some people have lost weight but that others have not achieved significant weight loss.
Researchers conducted studies on these two groups and found that people lost an average of 1.3 kilograms.
Not all fats are the same. Subcutaneous fat is just under the skin, but you may have a lot of fat, also called belly fat. This fat is associated with inflammation and insulin resistance. These two types of fat have a lot to do with serious diseases such as type 2 diabetes and heart disease.
Several studies on green tea catechins have shown moderate effects on weight loss, and large amounts of melted fat are harmful fats. Therefore, green tea reduces the risk of chronic diseases.
Side effects of green tea
Drinking green tea in moderation (about 8 cups a day) is probably safe for most people. Green tea extract is safe if used for up to 2 years or as a mouthwash for a short time.
1: For ordinary people
Drinking more than 8 cups of green tea a day is dangerous. Drinking large amounts may cause side effects due to the high amount of caffeine.
These side effects can range from headaches to irregular heartbeats. Green tea extract also contains a chemical that can cause liver damage if used in high doses.
2 during pregnancy.
Drinking six cups of green tea a day or less may be safe. This amount of green tea provides about 300 mg of caffeine. Drinking too much during pregnancy is probably dangerous and is associated with an increased risk of miscarriage and other adverse effects. Green tea may also increase the risk of congenital disabilities related to folic acid deficiency.
3- In infants
Caffeine enters breast milk and can affect an infant. Monitor caffeine intake carefully to ensure it is low (2 to 3 cups a day) while breastfeeding.
Too much caffeine while breastfeeding can make the baby have trouble sleeping, make them more irritable, and make them have more bowel movements.
4 in.
Green tea is probably safe for kids if they eat or drink it in amounts that are common, or gargle with it three times a day for 90 days. However, some concerns may cause liver damage.
5: In people with anemia
Excessive drinking of green tea may aggravate anemia.
Who should not drink green tea?
Green tea can cause headaches in some people because it contains caffeine. People who suffer from migraines can sometimes consume green tea.
However, if you suffer from headaches, you should avoid drinking green tea daily. If you are allergic to caffeine, avoid drinking green tea.
How can green tea help you lose weight?
Green tea is one of the healthiest drinks on earth. It is rich in various antioxidants and plant compounds that may benefit your health. Some claim that green tea can increase fat burning and help with weight loss.
1. Slimming with green tea: It contains substances that help reduce fat.
Green tea leaves contain many beneficial compounds. One of the ingredients in green tea is caffeine. Although a cup of green tea has much less caffeine (24 to 40 mg) than a cup of coffee (100 to 200 mg), it still contains enough to have a mild effect.
Caffeine is a known stimulant that has been shown in several studies to help burn fat and improve athletic performance.
Studies show that drinking a cup of green tea increases the number of antioxidants in your bloodstream. This healthy drink is rich in powerful antioxidants called catechins.
The most important of these is epigallocatechin gallate (EGCG), a substance that can increase metabolism. Even though drinking a cup of green tea may raise your antioxidant levels, most studies have looked at the benefits of green tea extract, which is a good source of catechins.
2: Slimming with green tea: Separates fat from fat cells
Your body must first break it down into fat cells and transfer it to the bloodstream. To burn fat Animal studies show that the active ingredients in green tea can help with this process by increasing the effects of certain fat-burning hormones, such as norepinephrine (noradrenaline).
EGCG, which is the main antioxidant in tea, can stop the enzyme from breaking down the hormone norepinephrine. When this enzyme is stopped from working, the amount of norepinephrine goes up, which makes fat break down.
3: Slimming with green tea increases fat burning, especially during exercise.
If you look at the label of almost any commercial weight-loss or fat-burning supplement, you probably see green tea as an ingredient.
This is because green tea extract is often linked to burning more fat, especially when working out.
In one study, men who consumed green tea before exercise burned 17 percent more fat than men who did not take supplements. This study shows that green tea can increase the fat-burning effects of exercise.
An eight-week study found that tea catechins increase fat burning during exercise and rest.
4: Slimming with green tea increases your metabolism.
Your body is constantly burning calories. Even when you sleep or sit, your cells perform millions of functions that require energy. Several studies show that green tea extracts or EGCG supplements can help you burn more calories, even at rest.
In most studies, this increase is about 3 to 4 percent, although some show an increase of up to 8 percent. For someone who burns 2,000 calories daily, 3 to 4 percent equals the extra 60 to 80 calories they consume per day, similar to what you would expect from a high-protein diet.
Even though most of these studies were short, there is some evidence that the effect of a faster metabolism lasts for a long time.
Does green tea burn fewer calories?
One way that green tea can help you lose weight is by reducing your appetite. This theoretically allows you to burn fewer calories automatically and without any effort.
However, studies have yielded different results regarding the effects of green tea on appetite. Some animal studies show that green tea extract or EGCG supplements can reduce the fat absorbed from food, but this has not been confirmed in humans.
Conclusion
Even if green tea extract or EGCG supplements cause your metabolism and fat burning to speed up a little, they don’t do much to help you lose weight. However, each small amount is added, and when combined with other effective weight loss strategies such as eating more protein and reducing carbohydrates, it may work even better.
Of course, do not forget that the benefits of green tea go beyond weight loss. It is also healthy for a variety of reasons. Remember that most studies have reviewed green tea extracts or supplements containing isolated green tea antioxidants. In comparison, the effects of drinking green tea are probably minimal, although regular consumption may have long-term benefits.