Losing weight by consuming healthy drinks or balanced meals is the goal of many people around the world who constantly suffer from obesity problems or see obesity in the near future.
For this reason, we will know below how green tea works to lose weight , how it should be taken, what benefits it provides and what its composition is.
What is green tea?
Green tea is one of the oldest drinks that exist, coming from the ” Camellia sinensis” plant , being widely consumed in Asian nations such as India, China and Japan, with medicinal, social or even stimulant uses.
Green tea is native to northern India and southern China (as is black tea), apart from the fact that it also grows in certain tropical and subtropical areas, where the “ Theaceae” and “Ternstroemiaceae” families are found .
Note: An analysis highlights that: ” Green tea polyphenols, in addition to being powerful antioxidants, have anti-inflammatory and anticarcinogenic properties . ” (1)
Properties of green tea
Tea is a natural drink very rich in essential components for the body, we could make a huge list about it, so we summarize the properties of green tea below:
1. Vitamins
Green tea is a great source of vitamins, highlighting those of the B complex (especially B2), vitamin C, vitamin A and vitamin E, the latter working as antioxidants.
To highlight: This infusion also has niacin (vitamin B3) , a very necessary component for enzymes to function properly in the nervous system and digestive system.
2. Minerals
Green tea contains a very considerable amount of minerals, some well known such as selenium, calcium, zinc and magnesium , green tea leaves also have sulfur, iron, fluoride and potassium .
You should know: The leaves or extracts of green tea contain mineral salts (inorganic compounds), related to the regulation of Ph and water retention and fluoride is mainly obtained in this plant.
3. Other compounds
Apart from vitamins and minerals, green tea leaves contain compounds such as polyphenols (antioxidant agents ) and xanthan bases that function as stimulants (such as caffeine or adenine).
Also in this tea, a group of free amino acids and flavonoids (which are part of the polyphenols) are obtained and the latter works as a pigment that protects the body from cell damage by toxic agents.
Important: One study mentions a compound in green tea as follows: “Theanine is a non-protein amino acid found naturally in the tea leaf and is involved in its flavor . ” (two)
How to drink green tea to lose weight?
Green tea cannot be considered a magical drink, since its effects require discipline, which is why there are certain habits and factors that greatly influence the consumption of the drink. We show you how it should be taken properly:
1. Get used to consumption gradually
The consumption of green tea should become a healthy habit, just as it happens with coffee or other stimulating drinks (with caffeine levels) , progressively but above all, moderate.
Important: Whether it is tea, coffee or even water, excessive consumption of drinks or food can harm the body when it can no longer bear it, so drinking green tea should be a habit with the utmost responsibility, since least 3 times a week.
2. Select the most natural green tea
Not all teas that carry the green label are really healthy, but natural green tea is the one that comes in the form of dried leaves , what happens is that this type of tea does not go through fermentation processes and thus preserves the natural polyphenols .
Tip: Always buy these extracts or natural leaves of the “Camellia sinensis” , they are very easy to prepare with boiled water and a strainer, taking into account the sweeteners, plus they will be healthier in the long run .
3. Substitute coffee for green tea
If you want to consume green tea and make it a habit, you must first get used to substituting coffee for tea . Both drinks are very popular but they have big differences and consuming them together is not really balanced.
You should know: It is known in a safe way that coffee contains higher levels of caffeine than green tea, in addition that tea is a protective means for different cardiovascular conditions, so it is up to you to take the initiative to replace coffee with Green Tea.
4. Consume it at the temperature of your preference
Tea is different from coffee for one relevant aspect: its temperature to consume. Many prefer to take it cold or even hot , the truth is that you are free to decide, as you think is more tasty and appropriate.
The flavor influences the hot or cold temperature but also the micronutrients, for this reason it is recommended to take it warm, since at very high temperatures the preservation of polyphenols and flavonoids can be damaged.
Note: When preparing the tea, the warm water should not contain the dry leaves of the tea, but mix them with a strainer when serving the drink.
5. Add lemon juice
Many people decide to add a little lemon juice to their tea drink as it can be a viable and healthy option , after all lemon has a number of very essential bioactive components.
To highlight: Green tea with lemon is a good control for the immune system, to accelerate metabolism and gastrointestinal functions, apart from eliminating toxins in the body and preventing certain cardiovascular diseases.
6. Avoid exceeding the recommended daily amount
We already mentioned the danger of excesses, right? It is necessary to avoid this, the consumption of green tea should be the same as what you usually have with coffee or heavy meals, with a moderate daily amount.
Important: Experts such as Dr. Zuo Feng Zhang , agree that you should not exceed 3 cups a day , since at least 2 cups of tea are more than enough with only 3 grams of dry leaves.
What are the benefits of green tea to lose weight?
Knowing the ways to drink this very famous Asian drink, we can then delve into another point of interest, the benefits of green tea for weight loss:
1. Fight free radicals
One difference that tea has with coffee is that its antioxidant agents are capable of fighting the effects of free radicals , which even cause cell damage related to aging.
Note: Free radicals can lead to oxidative stress, a state caused by the imbalance of radicals and which, according to a study, is related as follows: “It has been suggested that obesity is accompanied by an increase in the state of chronic oxidative stress ” . (3)
2. Speed up metabolism
A great step for weight loss is the increase in the functionality of the metabolism, since this physical process is where most of the calories and other components are burned to provide energy to the human body.
In this sense, green tea leaves are ideal for accelerating the metabolism process, thanks to a compound called catechin , which is determined to decrease body weight and keep metabolism stable.
3. Helps burn calories and fat
Apart from metabolism and calorie burning, green tea is a protective means for cardiovascular diseases , by this we mean the presence or development of fats that can obstruct blood flow.
To highlight: Thanks to the catechins and antioxidants, this drink prevents the accumulation of fats such as LDL cholesterol , as well as the formation of blood lipids or blood clots.
4. Provides physical energy
This is the result of a large chain of effects, where metabolism and antioxidants play a key role, not to mention that green tea has a considerable amount of protein and carbohydrates , all of which is enough to provide the body with physical energy and function. correctly.
What side effects can green tea produce to lose weight?
We previously mentioned that green tea should be taken in moderation, because there are side effects in this drink if it is abused, which despite not being so serious, can be very uncomfortable if you want to lose weight .
You should know: The most relevant effects are dizziness, lack of sleep or difficulty falling asleep , in the same way excessive consumption of green tea can drastically increase heart impulses or rhythms , cause headaches and sometimes irritability, as a result of the above symptoms.
Key Findings
- Green tea is a drink of Asian origin with medicinal and social uses.
- Contains a great source of flavonoids , polyphenols and low levels of caffeine.
- It can be taken hot or cold and helps speed up metabolism for weight loss.
- If taken in excess it can cause dizziness and insomnia , and you can also suffer from deep irritability and nausea.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.