Can green tea really help you lose weight?

Very often in my practice i get asked if green tea really makes a difference to losing weight and if taking “that green tea supplement from Chemist warehouse will help shed extra fat’? Good question… so lets see what the fuss is all about.

What is green tea?

Tea is made from the leaves of the Camellia Sinensis plant. There are three different types of tea: green, oolong and black. The main difference between the teas is how much they are processed (fermented). Black tea undergoes fermentation and oolong tea is semi fermented whereas green tea is unfermented.

On average tea can contain about half the amount of caffeine found in instant coffee (30-50mg compared to 60-100mg per 250mL).

All teas also contain antioxidants called polyphenols which protect body cells from damage but are also great for feeding your friendly gut bacteria. Tea contains a particular type of polyphenol called catechins. Green tea contains a greater amount of catechins than other teas because it is unfermented and it is often also now sold as supplement trying to promote some of the above mentioned benefits

So can green tea  really help with weight loss?

YES while green tea is linked to many health benefits weight loss is also one of them.

The results of a number of short term studies conducted in Asian countries suggest that the catechins and caffeine found in green tea may work together in the body to cause an increase in thermogenesis (bodily heat production). An increase in thermogenesis causes an increase in the amount of energy used by the body thereby aiding weight loss. Studies have also found that the catechins may also aid weight loss by increasing the amount of fat used by the body for energy.

The results of studies with Caucasian subjects have not been as significant. It is thought the difference in results between the Asian and Caucasian studies could be due to either genetic differences or the fact that Caucasians consume more caffeine in their diet than Asians which could alter the effect of the catechins.

The amount of catechins and caffeine used in the studies varied widely and an exact dosage amount of green tea or green tea supplements needed to assist possible weight loss has not been determined.

It should be noted that many producers of green tea supplements advise that the supplements should be used as part of a healthy diet and exercise program, suggesting that the supplement alone may not produce significant results.  Furthermore, the subjects consuming the green tea, on average only lose an additional one kilogram of body fat than those who don’t.

Is green tea safe to use?

Green tea is considered safe for most healthy adults. However, women who are pregnant or breast feeding should limit themselves to 200mg of caffeine per day. This would be equal to four cups of green tea each day not including caffeine from other sources such as coffee, energy and cola drinks and chocolate.

People taking medications should also check with their doctor or pharmacist as to whether green tea or green tea supplements could interact with their medication.

People with iron deficiency should also take care as tea can also reduce the absorption of dietary iron and iron from supplements.

Too much green tea (more than 300mg of caffeine) as a beverage or supplement can be unsafe due to the mild to serious side effects of caffeine which can include: headaches; dizziness; sleeplessness; stomach upsets; irregular heartbeat; and convulsions. Care should particularly be taken if using green tea supplements as the amount of green tea extract and therefore caffeine they contain can vary and are often higher than what you consume by drinking tea.

So although we often hear in the media about green tea and weight loss supplements containing green tea, the evidence, although promising, is not conclusive. More long term research, particularly in Caucasian populations, is required before green tea should be relied upon as a reliable aid for weight loss.

However, for most people, a daily cup of green tea can and should be enjoyed as a refreshing, low calorie, healthy alternative to soft drinks and other drinks containing higher levels of caffeine.

So would i recommend green tea supplements…? Well it depends on the individual goals, genetics and the product at hand as many supplements contain additional ingredients that can be harmful. As always whenever you decide to start any supplement its best you check with your dietitian or doctor.

For more specific recommendations on how you can use green tea in your daily routine contact our dietitian and book your appointment today.

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