Green tea is one of the most commonly consumed healthy beverages all over the world. We have heard that green tea consumption can increase fat burn, so we decided to take a deep dive into this topic.
Everyone has a different calorie intake, depending on our food. If you are trying to lose weight, the first thing you are going to do is to consume less food. We have found a study which shows that you automatically consume less calories if you are drinking green tea. Green tea has many beneficial components, one of them is the green tea catechins (GTC). GTCs are present in dried leaves of Camellia Sinensis and may help you reduce your body weight and fat. The research into green tea has not universally supported the effect of appetite decrease. There is no scientific proof that GTC helps decrease appetite, but it has been proven to increase fat oxidation.
There is no doubt that green tea helps people boost their metabolism and burn more calories throughout the day by 3-4%. Studies were made for a short duration, usually 24 hours long periods of observation. Within this time period there was a huge increase in energy expenditure in people that drank green tea. Energy expenditure represents the amount of energy that a human being needs to maintain physical functions such as breathing, blood circulation, food digestion and exercise. Our daily energy expenditure (TDEE) is the total number of calories burned per day. Some studies have shown that the effect of boosted metabolism persists even in the long term.
Another assumption that we took a closer look at was, if green tea can increase fat burn during exercise. One study compared men who took green tea extract before the exercise to those that did not. Men who took the extract burned 17% more fat during the exercise. This study shows that green tea can indeed boost fat burn during exercise. There are many studies that have tested this, but have listed one below and you can take a look for yourself.
Components found in green tea such as caffeine and EGCG (epigallocatechin gallate) increase the level of hormones that command the fat cells to break down fat that is stored in them. EGCG is the main catechin (type of a natural phenol and antioxidant) in green tea. EGCG is linked to a variety of health benefits, but can also pose a risk of liver damage at higher doses. Green tea extracts or EGCG supplements can increase the metabolic rate in fat burn, but the effects on actual weight loss are quite modest.
If you are looking for an effective way to lose weight then you need to workout, get rid of excess carbs in your diet and eat more protein rich food. Increased fat burn is just one of many health benefits that green tea consumption brings to the table. With regular intake of green tea you will gain many long term health benefits.