Losing Weight with Green Tea
The healing benefits of green tea have been known for thousands of years. As well as the extremely beneficial supply of nutrients provided by green tea, it is also said to have a health-promoting and sometimes even healing effect on many physical problems and diseases. The significance of green tea for health makes Camellia sinensis var. sinensis (tea plant) one of the most vital medicinal plants.
In addition to this, green tea is also believed to have a significant effect on weight loss. It contains almost no calories and therefore does not disturb the energy balance, unlike many other beverages. What is more, the various ingredients in green tea have a significant effect on the metabolism, the bitter/secondary plant substances help to protect against sweet food cravings and overall it has a positive effect on the liver and hormone balance.
The combination of various green tea varieties throughout the day is ideal. We recommend Gyokuro (morning), Sencha (midday), Bancha (evening) and Matcha (2-3 times a week). In more difficult cases, further special teas and green tea extract can be used (see below).
Studies on Weight Loss with Green Tea
Numerous scientific >>studies on green tea<< support these statements. In several in vitro studies, specifically on losing weight with green tea, the special combination in particular of caffeine in green tea and the famous catechins (above all EC, EGC, ECG, EGCG) have shown a reducing effect on fat digestion and fat absorption in the stomach and intestines. At the same time, it has been proven several times that these ingredients stimulate the metabolism (thermogenesis), increase the basal metabolic rate or energy metabolism and inhibit certain enzymes. This led to an increase in weight loss.
If you search scientific databases for studies with human volunteers on the effects of green tea on weight loss and body weight, there are more than 40 studies between 2000 and 2013 alone. These mostly refer to the isolated effect of catechins (especially EGCG) and caffeine. As a result, more than three-quarters of the studies show that the active ingredients in green tea have a positive influence on the examined parameters.
An overview of the main positive effects of green tea in regards to achieving the ideal weight:
Bitter Substances in Green Tea and Sugar Cravings
In addition to these effects, green tea – especially Sencha, Benifuuki and Bancha – also contains high amounts of bitter compounds. The regular intake of bitter compounds changes the sense of taste, so that extremely sweet foods taste increasingly less good and bitter foods increasingly better. The appetite or even craving for sweets and isolated carbohydrates is thus significantly reduced. This is extremely advantageous both for the blood sugar balance, sugar metabolism and regulation of a natural, healthy body weight.
The human tongue also has more receptors for bitter flavourings than for sweet flavourings. Today’s diet is often dominated by an unhealthy high proportion of sweet or sugary substances. If the bitter taste receptors are better developed and trained again, less sweet food can be properly perceived and enjoyed again, while sweet food become less and less appealing.
Intestinal Fungi and Green Tea
It is not uncommon for cravings for sweets and isolated carbohydrates to be triggered by damaged intestinal flora or intestinal fungi. The latter need a lot of sugar and transmit this hunger to their host. A very effective measure within the “toolbox” of intestinal rehabilitation is the regular intake of green tea, especially the Bancha and Sencha varieties. This is not only due to the effect of the bitter compounds, but also because of the catechins, alkaloids and flavonols contained in green tea. The goal should not be to fight the intestinal fungi directly, but to change the diet and restore the health of the intestinal mucous membranes. This will lead to a stabilisation of the intestinal flora and thus indirectly to a greater balance of the intestinal fungi.
Healthy Livers and Green Tea
It is also worth mentioning the positive health effect of bitter compounds and tea polyphenols on the liver. In China, it has always been an established rule that every household should have a good bitter tea. A healthy liver is the cornerstone of a good overall metabolism in the body and therefore makes an elementary contribution to achieving an ideal weight. The Sencha and Benifuuki varieties are particularly of note here.
EGCG in Green Tea and the Hormone Balance
The much praised and tested catechin EGCG (secondary plant substance) is particularly high in green tea. According to studies, it has a positive effect on the hormonal balance, including during the menopause, and promotes the formation of gentler types of estrogen so that estrogen dominance is reduced. This plays a significant role in achieving an ideal weight because hormone disorders, especially estrogen dominance, can cause someone to be overweight. An estrogen surplus leads to an increased incorporation of triglycerides into the fat cells. Where this is the case, weight loss can become extremely difficult or almost impossible due to excessive fat storage and/or thyroid disorders. Here the varieties Sencha, Matcha and Benifuuki are used as well as green tea extract in more severe instances.
Green Tea Indirectly Curbs Food Cravings
Another big topic is the problem of extreme food cravings in many people. If the metabolism or absorption of nutrients in the stomach and intestines is disturbed, an undersupply of important nutrients can be triggered, despite a sufficient or large food uptake. This can lead to an increased appetite and even to major pangs of hunger. Various types of green tea lead to a strengthening of – and possibly even recovery of, at the level of the metabolism – the main organs of the liver, spleen and pancreas, as well as the stomach and intestinal mucosa. Sencha tea is particularly helpful here, as it decreases hunger pangs and cravings. In cases of strong cravings and bad moods, the South African Hoodia tea is recommended, which is a strong appetite suppressant (see below).
How Can You Lose Weight with Tea?
Our recommendation for obtaining the best effects for the metabolism through green tea (and thus also for reaching the desired weight) is to drink it regularly. Plus we advise the special combination, dosage and preparation of the above-mentioned Japanese green teas, which perfectly complement each other. The way in which tea is prepared and drunk is very important; it is advisable to be well informed about all these details. In more persistent cases, or for a faster initial success, we recommend additionally drinking appetite-suppressing Hoodia tea and catechin-supplying green tea extract.
Packages and instructions for weight loss
An exact intake recommendation and details on preparation, dosage and combinations can be found in the article: Green Tea Preparation for Weight Loss
The following is very important: with all teas, you should make sure that they are of a sufficiently high quality, since the range of ingredients and their effects can vary greatly from tea to tea. At least an efficiency of >90% (premium quality) should be consumed. For more serious metabolic problems, an even higher degree of efficiency is recommended (>95%, super premium quality). See here: Buyers’ Guide for Green Tea.
Best Green Tea Varieties for Weight Loss
There are numerous types of green tea, each of different qualities. The key distinctions here include: cultivation, processing techniques, varieties and the parts of the plants used. Therefore, different teas contain contrasting ingredients and thus have different ways of working in the body. There are now particular varieties that are specifically suitable for all of the above-mentioned aspects of weight loss. It should also be emphasised that the special combination of these different teas distributed throughout the day achieves a much greater combined working than if one would only drink individual teas or one green tea variety repeatedly. This factor cannot be stressed enough. The same applies to the preparation of the tea with the correct dosage, water temperature and infusion time. In the following, the best varieties are briefly explained in order to give concrete recommendations for combination and preparation.
Especially recommended is the combination of the steamed Japanese green tea varieties Sencha (fat metabolism) and Gyokuro (sugar metabolism) as well as especially >>Bancha<< (against hyperacidity, fungi and for the intestinal flora) and the two green tea powders Matcha (catechins, nutrients and strongest antioxidants) and Benifuuki (for the liver and against sugar cravings, special methylated catechins and bitter substances). It is also recommended to supplement with South African Hoodia tea (appetite suppressant and mood enhancer). Through a special distribution of these teas over the day/week, one can enjoy a specific and very effective active substance and nutrient combination.
Sencha tea: all-rounder for fat metabolism
Japanese >>Sencha<< is the all-rounder of green teas. It has a particularly harmonious and wide-reaching effect. If consumed regularly, it will have a very powerful, positive effect on the liver, cardiovascular system and immune system, among many other areas of the body. Plus, Sencha has a particularly harmonising effect on the fat metabolism.
Gyokuro: for sugar metabolism
The fine >>Gyokuro<< is a shaded Japanese green tea, which develops special active substances due to this cultivation technique. It has extremely beneficial effects on the sugar metabolism and is also one of the best natural remedies for kidney diseases.
Bancha tea: for acidification, obesity and intestinal flora
Another significant aspect preventing weight loss can be the acidification of the body. Many people do not know that an overly acidic environment in the body can strongly disturb the fat metabolism and thus promote weight gain or make it more difficult to lose weight. The Japanese green tea >>Bancha<< can contribute particularly well to the production of a more alkaline environment. However, it is also helpful for the development of a healthy intestinal flora and works against pathogenic intestinal fungi.
Matcha: for free radicals, antioxidants, metabolism and increased basal metabolic rate
Similar to excessive acidification in the body, too many free radicals – acquired from poor nutrition, toxins or which are first formed in the body – can strongly impair the metabolism. Antioxidants work against free radicals. Green tea is generally one of the strongest antioxidant food/drink products available, led by >>Matcha<< (highest ORAC value). Consuming Matcha can therefore have very good effects on the metabolism. Matcha also has an extremely stimulating effect on the basal metabolic rate. An increased basal metabolic rate means burning a higher number of calories per day with the same amount of exercise.
Benifuuki powder: special bitter substance for the liver
Benifuuki is a special cross between two green tea varieties and is produced in a particular way. The plant therefore has special bitter substances, especially methylated catechins, which are not found in this form in any other plant. These bitter substances are extremely beneficial for the liver and the entire cell metabolism. >>Benifuuki powder<< has also proven itself as a remedy against allergies.
Hoodia tea: appetite suppressant
Hoodia gordonii is a plant from the Kalahari Desert in South Africa and Namibia that has traditionally been used by the people living there as a strong appetite suppressant before long hunting trips or during food shortages. This was an effective way to survive several days of strenuous hunting without food or during periods of drought or famine. Hoodia tea not only curbs hunger, but is also considered to brighten the mood, which is very welcome during periods of weight loss. It is important to make sure that only Hoodia tea from cultured cultivation and not from wild growing plants is used, since the plant occurs rarely, grows very slowly and is under official protection. It is recommended not to drink the tea pure but mixed with a mild herbal tea – especially the mineral-rich and caffeine-free Rooibos tea. This makes the effect of Hoodia tea somewhat tastier and more harmonious for the body.
Tea, Extract, Capsules or Drops?
The question arises as to whether it is better to drink green tea or to take in the ingredients in the form of green tea extract, capsules or drops to lose weight. As far as studies on the effects of green tea on the fat metabolism are concerned, research to date has concentrated primarily on the special tea polyphenols called catechins. These plant substances can hardly be found in this quantity and combination in any other plant. They are present in higher doses in the more bitter green teas, such as Sencha, and isolated in particularly high concentrations in green tea extract, often sold in the form of capsules.
However, recent studies have shown that catechins only develop their optimal effect when combined with the numerous other ingredients in the whole tea plant and have a less comprehensive effect in their isolated form (i.e. in capsules). In addition, too high a dosage of catechins can also have adverse effects on the body, especially if taken for long periods of time. In principle, this supports the long-term intake of green tea in the form of tea infusions, supplemented by green tea powder (finely ground whole tea leaf from catechin-rich green tea varieties), with only temporary courses of green tea extract in difficult cases for the best possible effect.
How Much Weight Can Green Tea Help You Lose?
The majority of studies show that green tea has a significant effect on fat burning, metabolism and basal metabolic rate. This is usually reflected in a corresponding significant loss of weight. From the large amount of studies that have been done in this field, however, no clear connection has yet been deduced between the amount of green tea taken and the reduction in body weight. It should therefore not be concluded that the more green tea one consumes, the more weight one loses.
Rather, it is important to drink a sufficient minimum amount of green tea every day. In most cases, it is sufficient to drink green tea in the morning, at noon and in the evening and to take Matcha 2-3 times a week. It should also be emphasized that most scientific studies are rather short-term. However, positive effects on the liver and intestines occur primarily in the medium term. This means that significant positive effects could probably not be recorded at all in many studies.
It is also particularly noteworthy that none of the studies take into account the different tea varieties and do not achieve a combination effect. In addition, no optimal preparation methods are used, but mainly the quantity of EGCG is observed. However, one can benefit enormously from the combination effects.
The minimum amount of tea that should be taken to lose weight significantly is indicated in various studies. In our opinion, the first effects of at least 2 servings of green tea with 2-3 teaspoons of tea per day are about 0.3-0.4 l of water. But it is massively more effective to use the complete weight loss package described above daily. If there are no other disruptive factors or health problems and there is sufficient physical activity, a clear development towards the desired weight should be feasible.
Does Weight Loss Always Occur with Green Tea?
Since obesity and the metabolic situation depend on numerous factors, it is not always the case that taking green tea will necessarily help to tackle obesity. If someone is pathologically, severely obese, the underlying causes need to be viewed in their entirety. The main causes must be considered and treated – e.g. unhealthy diet, lack of exercise, hyperacidity, hormonal and liver disorders, etc. – if one wants to achieve a specific amount of weight loss.
Nevertheless, one can assume that in the effort to achieve personal weight loss goals, green tea will provide “tailwind”. Some important tips and advice can be given in this regard. And last but not least it is easy, tasty and generally beneficial for your health to simply try drinking green tea and to try out its effect on your metabolism.
It should also be noted that green tea may interact with medications. If you are taking medication or are ill, it is essential that you consult your doctor before consuming green tea. More information can be found in the article: >>Risks<<
Is it Possible to Lose Weight Quickly with Green Tea?
Experience has shown that green tea often has a relatively rapid initial effect on the metabolism and basal metabolic rate, usually within the first two weeks. However, a noticeable lasting effect only really sets in after a regular daily intake of about 2-3 months (at least 2 servings of 2-3 teaspoons of high-quality tea in 0.3-0.4l water, but much better the complete weight loss package above).
How much weight you can lose, however, depends strongly on the underlying causes of the weight in the first place. If taken regularly, green tea increases the basal metabolic rate and usually leads to a significant reduction if the causes remain the same. It is better not to regard green tea as a pure remedy to reduce a certain number of kilograms of weight in a certain period of time, but to support and harmonise the metabolism and its organs, so that general health is improved and the ideal weight is reached gently and naturally.
Overweight Populations and BMI
Being overweight is one of the major health risk factors in Western industrialised countries today. A lack of exercise, unhealthy lifestyle, poor nutrition, acidification, lack of nutrients, toxins in food and the environment and the resulting metabolic and hormonal disorders are the main reasons behind high Body Mass Index (BMI) values. The number of severely overweight people has risen rapidly in recent decades, so that the problem can only be described as extremely serious.
Obesity is a disease of the metabolism, which causes a person to be very to severely overweight. One speaks of obesity if the BMI is over 30. The BMI is determined from body weight divided by body height squared (e.g. 74 kg / (1.62 m x 1.62 m) = BMI of 28.2).
The normal weight for men aged between 25-34 years is a BMI of 20-24.9 and for women 19-23.9. Overweight people would have in comparison a BMI of 25-29.9 (men) or 24-29.9 (women) and obese people, a BMI of >30 for women and men. With increasing age this BMI assignment is shifted somewhat upwards by some experts; the normal weight of a person over 64 years, for example, is assigned a BMI of 24-29.
But this can lead to an obscured understanding. If a person who is 1.70 m tall and 25 years old weighs 65 kg with a BMI of 22.5, then at 65 years of age they must be at least 69.4 kg for a BMI of 24. If they do not gain weight, they are considered underweight. This age adjustment is therefore due more to the fact that older people often weigh more due to a lack of exercise and poor nutrition than younger people.
BMI should therefore only be taken as a rough guide. For example, it does not take into account which type of body you have (ectomorph, endomorph, mesomorph), the ratio of muscles to fat and water retention.
The main causes of obesity are over- and under-eating, metabolic and hormonal disorders, genetic predisposition, external influences (e.g. toxins), as well as psychological reasons (stress, worries, blockages, injuries, etc.). Obesity is one of the most widespread diseases worldwide and a major risk factors in other important illnesses, namely in coronary diseases (especially arteriosclerosis), certain types of cancer and diabetes.
With this in mind, it is of course important to know whether green tea (as an infusion or powdered extract) actually supports or accelerates weight loss.