Green Tea for Fat loss
As I have alluded to in my previous article on green tea, besides the enormous range of health benefits, green tea has a lot of research on its ability to aid in fat loss. Let us delve into the research and come to our own conclusions.
Green tea is the second most consumed beverage in the world, second to water. The active compound in green tea that has extensive research behind it for its ability to aid in fat loss is epigallocatechin-3-gallate (EGCG). A lot of research has displayed its ability to aid in weight loss and exercise regimens. Caffeine also exists in green tea (10 to 80mg per cup) which when paired with EGCG produces a synergistic effect. The two together have been shown to boost metabolism and increase lipolysis (fat breakdown).
A study published in 1999 looked at the effects of green tea on metabolism. In the study participants were given green tea extract (270mg EGCG and 150mg caffeine), some were given 150mg caffeine and then some got a placebo. The issue with the study was that it was only done for a day and weight loss was not studied. It was found that in 24 hours, the green tea extract boosted the metabolic rate by 4%.
There have not been many studies on EGCG alone since it is commonly paired with caffeine. Studies have shown that green tea is safe for consumption and most support regular consumption.
How much should you consumed to receive the possible fat loss benefits?
A cup of green tea will give you approximately 50mg to 100mg of EGCG depending on how long your boiled the tea, the temperature of the water etc. Therefore, if we want to replicate the 270mg of EGCG from the study in 1999 it would be advisable to drink between 3 to 6 cups a day to get the 270mg of EGCG.
In conclusion, green tea has ample evidence suggesting it might aid in weight loss and 3 to 6 cups a day should be consumed a day to experience these benefits.