This brew has a long history of yielding benefits for the body. But does science support claims that green tea is good for weight loss?

What Is It?

Green Tea is a (classic) brew derived from the leaves of Camellia sinensis, a shrub that’s also the basis for black and oolong teas. Unlike those beverages, the Camellia leaves are not shriveled and oxidized during preparation. Green tea as a result retains much of the plant’s bioactive compounds. Historically associated with East Asian cultures, green tea is produced and consumed throughout much of the world.  

How (It’s Supposed) To Work 

Green Tea is composed of chemical compounds known as catechins that are categorized into four groups:

1) Epi-gallocatechin (EGC)

2) Epigallocatechin-3-gallate (EGCG)

3) Epicatechin(EC)

4) Epicatechin gallate (ECG)

EGCG is recognized as the most potent of the 4 catechins although its properties are augmented with the inclusion of the others.

The catechins and the caffeine derived from C. sinensis work in harmony to increase fat oxidation (rate of fatty acids converted into ATP) and to elevate the body’s heat production (thermogenesis). By slightly increasing one’s heat level, more calories are burned.

Additionally, the combination of catechins and caffeine are supposed to inhibit the degradation of catechol-O-methyltransferase (COMT): an enzyme that digests norepinephrine. Greater presence of norepinephrine in the body increases the metabolic rate.

Finally, green tea is reasoned to inhibit gastric/pancreatic enzymes that digest and absorb fat. By limiting these enzymes, fatty acids are not absorbed into the cells and instead are processed as waste.    

Science Says……

The good news is that various studies provide evidence that green tea does increase thermogenesis within safe ranges. More so, long term studies have demonstrated that consumption of green tea for several months reduced overall fat mass with greater reductions achieved in combination with exercise (Read More).  

Several studies however have punched a hole in the brew’s fat blocking abilities noting that while green tea can prevent the absorption of fats in the body it is not enough to see noticeable changes (Read More, Read More).

Fat oxidation is a mixed bag. While there are studies of green tea increasing oxidation rates, there are also studies that revealed no change. One possibility for these uneven findings is the varying degrees of caffeine tolerance in the subjects. Those that are habitual caffeine consumers (>300mg/day) tend to burn less fat than individuals who have lower tolerances (Read More, Read More). This seems ironic given that green tea already contains caffeine. However it is conceivable that excessive caffeine can have a negative impact on the catechins’ interaction with the body.

Anything Else?

Green tea can be consumed as a beverage or as a pill with insignificant differences between the options. It is best to stick with the form that is more convenient for your needs. Green tea is better absorbed into the body when taken on an empty stomach (Read More) as well as stacked with fish oil (Read More).

Our Recommendation:

While green tea is far from perfect and not quite the most potent fat burner on the market, it has been extensively studied and has documented benefits when it comes to fat loss. Negative side effects are rare  and unlike other fat burners, it can be continuously consumed throughout the year. To yield the best results, you may want to reduce your caffeine intake if you are consuming 300mg or more daily.

Dosage and Supplements

Daily: 400-800mg (50% EGCG)

Is the primary ingredient in these products: 

• TRANS4ORM Thermogenic Fat Burner
• NOW Green Tea Extract (400mg)
• Source Naturals Green Tea Extract (500mg)
• Now Thermo Green Tea (Extra Strength)
• Grenade Thermo Detonator, 100 Capsules
• Animal Cuts
• Cellucor SuperHD Fat Burner

Thank you for reading this article and visiting our website. If there are any other topics related to training, nutrition, and supplementation let us know in the comments.