Green tea, a natural aid for weight loss?
The benefits of green tea have been widely covered in the media for several years! And in many respects. Drinking it is said to have numerous benefits for the body and health. It is not uncommon to read that green tea leaves have a fat-burning effect and an impact on weight loss. One might almost believe that simply drinking a few cups of this brew would shed the pounds. But what is the reality? Does this popular drink truly help you lose weight? Let's find out!
Do antioxidants play a role in weight loss?
Several studies conducted by various organisations, including Harvard Medical School, have found that drinking green tea offers numerous health, bodily, and metabolic benefits. One of its key strengths? Its high antioxidant content, especially catechins.
Catechins are molecules belonging to the flavonoid class (part of the polyphenol family). Boasting antioxidant properties, they are present in very large quantities in green tea. Every tea has its own unique catechin content. Indeed, immediately after plucking, green tea leaves are exposed to heat to halt their oxidation. This process preserves the catechins they contain and gives green tea its rich antioxidant profile. In contrast, for black tea, oxidation is allowed to take place, causing the leaves to darken and transforming catechins into other compounds.
This is why not all teas are equally rich in antioxidants. Here are the green teas that contain the most: Matcha, Sencha, Gyokuro, Bancha and Genmaicha.
Did you know that catechin levels also vary depending on the plucking method? Indeed, to obtain an antioxidant-rich green tea, fine plucking (also known as imperial plucking) is recommended, which involves harvesting only the bud and the first leaf—in other words, the two parts richest in catechins!
The importance of epigallocatechin gallate (EGCG)
The catechin family is vast and complex, and the molecules that compose it possess remarkable antioxidant properties. Here are a few explanations to help guide you:
The main catechin in green tea is epigallocatechin gallate (EGCG). It is the most frequently cited molecule when talking about tea.
Another catechin is epicatechin gallate (ECG), which ranks second in terms of quantity.
However, epigallocatechin (EGC) and epicatechin (EC) also exist.
Catechins are polyphenolic compounds with antioxidant properties, among which epigallocatechin gallate (EGCG) is the most abundant and the most studied. This particular molecule is often associated with beneficial effects on health, including its potential effects on body weight management.
Several mechanisms are highlighted to explain the link between green tea catechins and weight loss. First of all, catechins have been linked to an increased metabolic rate, which can promote greater energy expenditure, thereby contributing to the reduction of body fat stores. By increasing thermogenesis—the production of heat by the body—catechins can stimulate fat breakdown and boost fatty acid oxidation, thus supporting weight loss.
Furthermore, catechins can influence the regulation of enzymes involved in lipid metabolism, which may promote a reduction in dietary fat absorption and an increase in the oxidation of stored body fat. By inhibiting pancreatic lipase, an enzyme involved in fat digestion, catechins can limit triglyceride absorption and reduce fat accumulation in adipose tissue.
In addition, green tea catechins may also have effects on appetite and satiety regulation. Studies suggest that drinking green tea can modulate the secretion of certain hormones involved in appetite control, such as leptin and ghrelin, which can contribute to reduced calorie intake and more effective body weight management. Thus, these combined mechanisms can contribute to a reduction in fat mass and the maintenance of a healthy weight when integrated into a healthy lifestyle comprising a balanced diet and regular exercise.
Green tea, a tea with draining properties
Green tea cannot make you lose weight in a single sip; however, it is also renowned for its draining and diuretic properties. Indeed, it is these very catechins and its high caffeine content (for yes, caffeine also contains polyphenols) that are believed to help eliminate toxins more easily while maintaining stable blood sugar levels.
In brief:
Green tea hydrates and promotes elimination. Did you know that all teas have diuretic properties? But green tea is by far the most potent among them due to its very high concentration of catechins.
Diuretic? Yes, but draining too! Green tea also helps combat water retention.
NEW: Rituel Thé Minceur, tea enriched with green tea extract to boost your metabolism and accelerate fat oxidation! An enriched tea with proven benefits.
Caffeine and its fat-burning effect
Green tea also contains caffeine/theine, an essential slimming active ingredient renowned for its fat-burning effect. Derived from methylxanthines, caffeine is an alkaloid (a nitrogen-based molecule) that promotes lipolysis, the process of releasing and burning fats (triglycerides) in the body, and stimulates metabolism.
Caffeine is also known for its stimulating effects on the central nervous system. By increasing the body's metabolic activity, caffeine can promote higher energy expenditure, thereby contributing to calorie burning and weight loss. This boost in metabolism can be particularly beneficial when combined with regular physical activity, helping maximise the effects of exercise on fat burning.
Caffeine also enhances your physical performance by increasing the availability of fatty acids in your body, providing more fuel during exertion! Caffeine is therefore said to be ergogenic—ideal for burning fat more easily!
Finally, caffeine can act as a mild appetite suppressant by curbing hunger and reducing cravings. As a result, drinking green tea containing caffeine can help limit calorie intake by reducing cravings and snacking between meals, contributing to lower food intake and better body weight management.
Besides, did you know that caffeine and theine are actually one and the same molecule? The different terms are used mainly for marketing reasons.
Green tea, a zero-calorie drink
Finally, it is common sense, but why not mention it? Green tea is a zero-calorie drink because it is sugar-free, provided you do not add sugar cubes or opt for traditional sweetened Moroccan mint tea! Drinking it throughout the day therefore has no impact on the scales, as it does not affect your calorie intake. It is the perfect way to indulge your taste buds with complete peace of mind and maintain a healthy weight easily! And when it comes to pleasure, matcha, sencha, bancha, gyokuro or genmaicha have plenty to offer.
How to enjoy your green tea to make the most of its slimming benefits?
To make the most of green tea's potential draining and slimming benefits, here is our expert advice for brewing your tea to perfection:
Water temperature – In addition to influencing the flavour of your tea, the water temperature can also help increase the amount of catechins released into your brew. The hotter the water (at 70–80°C), the higher the level of catechins and caffeine.
Brewing time – The amount of catechins and caffeine released increases with the brewing time (generally from one to five minutes).
How much green tea should you drink to optimise its slimming effects?
To optimise the slimming effects of green tea, finding the right balance in your consumption is essential. How often you drink green tea can play a crucial role in achieving your weight loss goals. It is recommended to drink green tea regularly throughout the day rather than sporadically. By spacing your green tea intake throughout the day, you maintain a steady level of catechins and caffeine in your body, promoting a sustained effect on metabolism and fat burning. However, moderation is key, as excessive green tea consumption can lead to unwanted effects such as sleep disruption or irritability. Generally, two to three cups of green tea a day are considered a sensible amount to enjoy its slimming benefits safely. By tailoring your consumption to your individual tolerance and specific needs, you can make the most of green tea's properties to support your weight loss journey safely and effectively.
Kusmi Tea green tea: organic & made in Normandy
At Kusmi Tea, we offer a range of delicious green teas designed, created, blended, flavoured and packaged in our workshops in France. As part of our commitment to sustainable agriculture and a healthy lifestyle, all our products are certified organic and undergo rigorous quality checks throughout their production and crafting.
Used for centuries in traditional Chinese and Ayurvedic medicine, green tea is a drink packed with numerous benefits! However, as you will have gathered, at Kusmi Tea we prefer to be fully transparent and take a measured view regarding the slimming benefits of green tea. Draining and diuretic, yes! A miracle weight-loss cure, no. A healthy, balanced diet alongside regular physical activity remain the two best ways to lose weight or maintain a healthy weight. But that takes nothing away from the delightful appeal of a cup of green tea.
You can now discover our new green tea to support weight loss, Rituel Minceur, a blend of green tea and maté, enriched with green tea extract and with the delicious taste of strawberry and cherry.