Use Of Green Tea For Weight Loss In Urdu – Drinking green tea has several proven health benefits (1), (2), (3), (4), (5), (6). You can drink green tea for weight loss. But how does green tea help you lose weight? When should we drink green tea and how many cups a day can help with weight loss? Read this post to get answers to your questions. Scroll down!
Green tea is made from the same plant as black or oolong tea. However, green tea is made using steam distillation, which retains more of the antioxidants and nutrients (thus potentially helping you lose weight).
Use Of Green Tea For Weight Loss In Urdu
A cup of green tea (8 fl oz) contains only 2 calories and 0.47 g of carbohydrates (7). It is a natural drink that takes only 5-7 minutes to prepare. It tastes refreshing and rejuvenating when prepared properly.
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Bottom Line – A cup of green tea contains only 2 calories, making it a perfect weight loss drink.
Green tea contains polyphenols known as catechins. There are four types of catechins found in green tea — epicatechin (EC), epicatechin-3-gallate (ECG), epigallocatechin (EGC), and epigallocatechin-3-gallate (EGCG) (8).
Typically, green tea brewed for 3-5 minutes contains about 51.5 to 84.3 mg/g catechins (9). Epigallocatechin gallate (EGCG) makes up 50% to 80% of the total catechins in green tea (10).
EGCG in green tea has antimicrobial, anti-inflammatory, anti-obesity, anti-cancer, and antioxidant properties (8). A Japanese study found that taking 690 mg of catechin for 12 weeks reduced BMI, body fat, and waist circumference (11).
Green Tea For Weight Loss: Know The Best And Worst Time To Consume This Beverage
Catechins help lower belly fat, total cholesterol, blood sugar, and blood insulin levels (12). Scientists believe that EGCG from green tea suppresses the genes that stimulate fat synthesis and induce lipolysis (fat breakdown) (13).
Conclusion – Epigallocatechin gallate (EGCG) is the most powerful antioxidant in green tea. It helps reduce inflammation, BMI, blood sugar, high blood pressure and cholesterol.
In addition to catechins, green tea contains fat-burning caffeine. Caffeine affects energy balance by increasing energy expenditure (calories burned) and decreasing energy intake (food) (14). It increases thermogenesis and fat oxidation (15), (16).
One study confirms that doubling coffee consumption helps reduce weight by 22%, increase BMI by 17%, and increase fat mass by 28% (17). Taking caffeine before a workout also helps increase body fat loss (18).
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Bottom Line – Coffee and green tea help increase energy expenditure, reduce BMI and fat mass, and stimulate more fat loss through exercise.
Green tea can help boost metabolism. Green tea catechins are antioxidants. Antioxidants help flush toxins from the body. This, in turn, helps reduce oxidative stress and the risk of metabolic syndrome (19), (20).
Drinking full-strength green tea helped improve fat metabolism by 12% ( 21Trusted Source ). A 12-week study showed that green tea consumption can support fat oxidation even during a high-carb diet ( 22Trusted Source ). Green tea works by inducing thermogenesis, fat oxidation, fat excretion, and inhibiting fat absorption (23).
Green tea coffee also helps increase energy expenditure and fat oxidation (14), (15), (16). Australian researchers found that green tea extract (GTE) helped increase fat oxidation at rest and after exercise ( 24Trusted Source ).
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Bottom Line – Green tea catechins and caffeine increase fat metabolism and thermogenesis and decrease fat absorption. Green tea can help boost resting metabolism and improve weight loss.
In addition to increasing fat oxidation and decreasing fat absorption, green tea catechins and caffeine also suppress appetite (26). Swedish scientists found that consuming green tea could help increase satiety levels ( 27Trusted Source ). Scientists found that drinks containing green tea catechins, caffeine, and fiber helped suppress appetite (28).
However, green tea caffeine and catechins do not play a significant role in upregulating leptin and adiponectin, the hormones that suppress appetite ( 29Trusted Source ).
Belly fat or belly fat is a common problem these days. Additionally, belly fat has been linked to diabetes, cardiovascular disease, and certain types of cancer (30). Research studies have confirmed that green tea catechins help reduce belly fat (31), (32).
Green Tea For Weight Loss: Does It Work?
Green tea also helps reduce waist circumference in older people with metabolic syndrome (33). Regular green tea consumption also showed a greater reduction in visceral fat than overall body weight in another study (34).
Green tea extract is rich in catechins. Consuming green tea extract helps reduce belly fat, overall body weight, LDL cholesterol, and high blood pressure (35).
Bottom Line – Regular consumption of green tea helps reduce belly fat and improve waist-to-hip ratio.
Interestingly, scientists found that green tea may regulate obesity-related genes (35). The researchers also found that green tea extract induces browning of white adipose tissue. This, in turn, helped reduce obesity (36).
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Green tea extract also inhibits the expression of proteins involved in inflammation by improving the gut barrier function (37). In another study, green tea EGCG decreased the expression of genes that cause fat deposition ( 38Trusted Source ).
However, you have to keep in mind that most of these studies are done in animal models. Further research in human subjects is needed to know the exact molecular mechanism of green tea’s weight loss properties.
Conclusion – Green Tea EGCG and Green Tea Extract can inhibit adipogenic and inflammatory genes and reduce body weight.
Regular exercise is very important for healthy and sustainable weight loss. Many people are unable to exercise for long periods of time due to a lack of strength and endurance. A cup of green tea before a workout can solve this problem.
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Green tea extract (GTE) helps improve muscle endurance capacity (39). Supplementing 500 mg/day of green tea extract for 15 days has been shown to improve exercise performance and muscle recovery (40).
One study showed that green tea catechins (GTC) improved athletic performance and increased fat oxidation by 17% and total energy expenditure (41).
Bottom Line – Green tea or green tea extract may help improve exercise performance, increase fat oxidation, and improve muscle recovery rates.
Drinking tea (including green tea) before a workout not only increases fat burning during exercise, but also at rest (44).
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Losing weight is one thing; care is another. Maintaining weight loss is harder than losing weight. But some studies show that green tea also helps maintain weight loss.
Consuming a green tea and caffeine blend for 3 months helped improve weight loss through fat oxidation and increased thermogenesis in two studies (42), (16). More research is needed on this, but the data looks promising.
These are 9 ways green tea helps you lose weight. Now the question is, how do you incorporate green tea into your diet? See the infographic below. Take a screenshot and use it for 7 days. You will see guaranteed results if you stick to the plan.
That brings us to the next question. Which green tea is best for weight loss? Let’s find out below.
What Is The Green Tea Diet And Does It Really Work?
The best types of green tea for weight loss are oolong tea, matcha tea, and loose leaf green tea. Black tea is more oxidized and therefore does not contain many catechins. Flavored green teas are good, but they may contain preservatives. You can try the following combinations to make your green tea taste better:
Note: Do not add refined sugar to green tea when trying to lose weight. You can add a teaspoon of organic honey instead.
Steeping a green tea bag in hot water for more than 2 minutes can make the water bitter.
So far, there are no studies claiming that iced green tea helps with weight loss. Therefore, it is better to opt for regular green tea from a trusted brand. If you’re not sure which brand of green tea to buy, see the next section.
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When it comes to good green tea, it is best to look for the best and most trusted tea brand. Here are some brands you can try:
Lipton, Waghbakri, Green Label, Tulsi, Tetley, Taj, Tazo, Bigelow, Stash and Himalayan Herbal Tea. Here are some narrower shades to preview before you buy.
If your cup of green tea tastes grassy, check out this free guide to brewing green tea properly.
You have to realize that nothing in excess is healthy for you. Drinking too many cups of green tea can cause side effects. Therefore, it is best to know the optimal dosage of green tea for weight loss. Learn more about it below.
How To Use Green Tea For Weight Loss
It is best to limit your green tea consumption to 2-3 cups per day. Also, do not exceed the 200 – 300 mg/mL caffeine consumption. Consume decaffeinated green tea, but stick to the usual 2-3 cups of green tea per day.
Tip: To know how much green tea caffeine, or EGCG, you’re consuming per cup, check the nutrition label.
Green tea weight loss pills are also very popular these days. Should you take them? What’s the catch? Find out in the following section.
Green tea extract supplements contain 10% more catechin, epigallocatechin gallate (EGCG). Therefore, taking green tea supplements can show faster weight loss results.
Ways Green Tea Supports Weight Loss, Says Science — Eat This Not That
However, taking them without consulting a doctor or taking too many of them can cause side effects. This high concentration of EGCG from green tea pills causes mitochondrial toxicity, which leads to hepatotoxicity (43).
Please consult your gynecologist first. However, we recommend that you refrain from any diet immediately after giving birth or while breastfeeding.
If you have ever thought of making a lifestyle
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