Green Tea for Weight Loss: Composition, Supplements

Green Tea Weight Loss

Green tea is very popular among the tea varieties, with a soothing aroma and an earthy flavour. But you might be surprised to know that a cup of green tea loaded with polyphenols and antioxidants benefits your health, especially weight loss. Scroll down to learn more about green tea, its composition, method of preparation, health benefits, and considerations while drinking green tea.

What Is Green Tea?

Like oolong tea and black tea, green tea is also obtained from a bush plant variety called Camellia sinensis, which has its origin in India and China. However, for green tea, the leaves are unoxidized, meaning it is less processed and contains lots of antioxidants than other tea variants [1]. As it is obtained through the steam distillation process, it retains polyphenols and nutrients, making it an ideal choice for maintaining fitness and weight loss. Polyphenols are potent antioxidants that can lower cell damage, curb inflammation, and prevent the risk of developing type 2 diabetes.

Composition of Green Tea

Sipping on a cup of green tea is very beneficial for your body, as it contains several healthy compounds and antioxidants to keep your body energetic and fit in the long run. It includes the following polyphenols and flavonoids to help you achieve your weight loss goals quickly.

1. Catechins

Green tea contains flavonoids like catechin, which is beneficial in boosting body metabolism and stimulating fat loss to pave the way for weight loss [2]. Catechin helps in cutting down excess fat from your body. Green tea has four different types of catechins Epigallocatechin Gallate or EGCG, EC, epicatechin, EGC or epigallocatechin, and ECG or epicatechin-3 gallate, which have antimicrobial, anti-obesity, and anti-inflammatory properties to lower your waist size, body fat ratio, and BMI [3].

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    2. Polyphenol: Epigallocatechin Gallate or EGCG

    Studies show that green tea contains a powerful bioactive substance called Epigallocatechin Gallate or EGCG, which is a polyphenol capable of curbing tumour growth [4]. EGCGs possess anti-obesity properties and maintain healthy levels of norepinephrine, a fat-burning hormone, by breaking down fat cells. EGCG is called the chemopreventative polyphenol, as it hinders the growth of cancerous cells. EGCG keeps a tab on your body’s cell growth ratio and prompts a signal to the brain to make your cells burn fat when the energy level is low [5]. Studies also reveal that EGCG in green tea helps induce a fat breakdown process called lipolysis and kindle fat synthesis [6].

    3. Caffeine

    Green tea also contains caffeine, which acts as a stimulant to perform your workouts, activate your nerves, and make workout sessions better. The caffeine from green tea will help you deliver better workout performance and help you lose excess body fat quickly [7]. However, you need no concerns regarding caffeine in green tea, as it is just 29 mg per cup compared to a cup of black tea with 48 mg or coffee with 95 mg.

    4. L-theanine

    An active ingredient found in green tea called L-theanine is also a form of amino acid that helps lower stress by offering a relaxing and calming effect on your brain. When your stress levels are low, it will help you lose weight quickly.

    5. B Vitamins

    Green tea has small amounts of specific B vitamins like B3 niacin, B2 riboflavin, and B1 thiamine to enhance metabolism and transform food into energy. These B vitamins promote cell health and regulate your nervous system.

    6. Magnesium

    Green tea also has a minimum amount of essential minerals like magnesium, which plays a vital role in nerve transmission, muscle function, and energy metabolism.

    How Green Tea Promotes Weight Loss

    Green Tea Weight Loss Infographics
    Including green tea as a part of your weight loss diet is essential, as it can help you lose excess fat in several ways, which include:

    1. Acts as an Appetite Suppressor

    The caffeine and catechins in green tea help suppress your appetite by keeping you satiated and full for several hours. A Swedish study has revealed that regular consumption of green tea helped people improve their satiety levels [8]. Another study showed that drinking green tea with dietary fibre, caffeine, and catechins helped suppress the appetite [9]. As it is a hydrating drink, it offers a feeling of fullness and helps you keep away from cravings and hunger. However, there isn’t enough evidence supporting the fact that green tea helps in regulating appetite-suppressing hormones like adiponectin and leptin [10].

    2. Enhances Fat Metabolism

    As green tea is loaded with antioxidants [11], it flushes away the toxins present inside your body, which in turn helps in lowering risks like metabolic syndrome and oxidative stress [12]. Consuming green tea of full strength would help in enhancing fat metabolism levels by 12% [13]. Another study showed participants on a high-carb diet consumed green tea for 12 weeks and experienced fat oxidation benefits [14].

    3. Helps in Quick Fat Burning

    The perfect blend of caffeine and catechins in green tea helps burn unwanted body fat. The caffeine in it creates an energy balance by lowering the intake of energy from food and improves energy expenditure to burn calories [15]. Studies revealed that caffeine helped in lowering around 28% of fat mass, 17% BMI and 22% weight reduction [16]. Green tea also induces thermogenesis, fat absorption, fat excretion, and fat oxidation processes [17]. Green tea intake before gym sessions would help increase overall fat loss due to the action of caffeine.

    4. Aids in Regulation of Obesity-related Genes

    A study result has revealed that green tea helped in keeping your obesity-related genes under control [18]. Green tea extract helps in weight loss by inducing the browning of adipose tissue in white, which helps in lowering the risk of developing obesity [19]. It also helped in enhancing gut barrier activities by inhibiting protein expression, which is responsible for inflammation [20]. In short, the EGCG in green tea might help in adipogenic inhibition and help lowering body weight [21].

    5. Helps Enhance Workout Performance

    Regular workouts are essential for maintaining your health and experiencing sustainable weight loss. However, delivering optimum workout performance might not be possible due to a lack of stamina and strength. With green tea, it is possible to enhance the endurance capacity of your muscles during workouts [22]. Regular green tea supplementation will help in enhancing muscle recovery rate and exercise performance [23]. A study revealed that catechins in green tea helped improve fat oxidation and optimize sports performance [24].

    Green Tea Supplements

    If you are aiming at quick weight loss, then it is essential to take green tea supplements rather than having it brewed in tea form. These supplements made with green tea extracts are very powerful and beneficial for your body, as they contain loads of catechins and antioxidants like EGCG or epigallocatechin gallate. However, do consult your doctor before taking these supplements to ensure you have an effective weight loss journey. Do not pop green tea supplements without your physician’s advice, as too much EGCG may lead to hepatoxicity or mitochondrial toxicity.

    How to Make Green Tea for Weight Loss?

    The preparation of green tea is slightly different than regular tea. You can get a perfect cup of flavorful green tea by following a few steps, which include:


    • Green tea – 1 tsp or a tea bag
    • Water – 1 cup
    • A Tea Strainer
    • A teacup
    • A bowl

    Method of Preparation:

    1. Take one cup of water and pour it into a bowl. Boil the water until it reaches 85°C to 90°C. Ensure the temperature doesn’t exceed this temperature range, as it can make the green tea taste bitter. Excess heat might damage the catechins and antioxidants present in green tea.
    2. Switch off the stove and let it cool for 30 to 40 seconds.
    3. Now add the green tea leaves and close the bowl with a lid to let it steep for 2 to 3 minutes.
    4. After 3 minutes, strain it using a filter on your tea cup and enjoy it.
    5. If you want a flavorful green tea, add lemon juice, tulsi or mint leaves, and a tsp of honey.

    Best Time to Consume Green Tea

    You can enjoy a cup of green tea at the right time to enjoy its health benefits. Ensure you grab a cup of freshly brewed green tea in the specified time intervals below.

    Before Workouts

    As green tea can help maximize your exercise performance, don’t forget to enjoy some half an hour before your workout session to enhance your energy levels.

    After Breakfast

    Give your breakfast a much-needed boost with hot green tea to lift your spirits and have a mindful day ahead. It can help boost metabolism and speed up digestion while keeping you energetic all day. You can also have it after your lunch.

    After Dinner

    Green tea after your dinner will help in regulating the digestion process, help get restful sleep by lowering stress levels, and help you wake up feeling fresh. However, make sure you drink green tea two hours before your bedtime, as the caffeine present in it might hinder your sleep pattern right before hitting the bed.

    How Much Green Tea Should You Drink?

    You can enjoy up to 3 cups of green tea per day. Ensure it doesn’t exceed the caffeine intake of about 300 mg/ml to maintain a healthy and fit lifestyle. To achieve optimum benefits, drink green tea without adding any sweetener or sugar to achieve quick weight loss. Incorporating green tea into your daily routine and following it consistently is the key to reaching your weight loss goals effectively.

    Other Health Benefits

    Green tea is an excellent alternative to fizzy carbonated and sugary drinks, as it helps your body stay hydrated without adding calories. It keeps dehydration at bay, which can affect your weight management and health. It is a natural diuretic which helps prevent fluid retention and inflammation. When added as a part of a sustainable weight loss diet and workout program, it can do wonders for your body.

    Precautions and Considerations While Drinking Green Tea

    Though green tea is known to offer a multitude of health benefits, remember moderation is the key. Too much green tea per day can cause severe side effects.

    • Stick to Moderate Amount: Drinking more than 3 cups of green tea per day will help lower unfavorable side effects caused by excessive caffeine in your body.
    • Stay Aware of Caffeine Overdose: As green tea has caffeine, sticking to 2 to 3 cups is essential, as it can go over 300 mg/ml of caffeine consumption per day. This will lead to issues like palpitations, jitteriness, and insomnia.
    • Avoid Drinking Green Tea On Empty Stomach: It can cause stomach upset and other digestive discomfort. So, it is advisable to have it after your meals.
    • Avoid Adding Sugar: Adding a lot of sugar to your cup of green tea will negate its health benefits. Excess sugar will also cause weight gain instead of weight loss. You can opt for natural sweeteners like honey to sweeten it.
    • Interaction with Medications: If you are on medications like blood thinners for your cardiovascular condition or blood pressure, consult your doctor before increasing your everyday intake of green tea.
    • Not for Everyone: Green tea is not advisable for kids, breastfeeding, or pregnant women, as it contains caffeine.

    Concluding Thoughts

    Green tea is a flavorful beverage with various health benefits, but be mindful of enjoying it in moderation. Understanding the potential side effects and considerations will help you incorporate this refreshing tea into your weight loss regime. Whether you wish to optimize your exercise performance, get an antioxidant boost, or want to burn fat, follow a balanced approach to enjoy the fullest benefits of aromatic green tea.


    1. Barbara Gordon, RDN, LD –
    2. Department of Human Biology, Nutrition and Toxicology Research Institute Maastricht (NUTRIM) Maastricht University, Maastricht, The Netherlands –
    3. Health Care Products Research Laboratories No.1, Kao Corporation, Tokyo. –
    4. College of Pharmacy (Jurgens, Whelan), Dalhousie University, Halifax, Nova Scotia –
    5. Howard Hughes Medical Institute, Molecular & Cell Biology Laboratory, The Salk Institute, La Jolla, CA 92037 –
    6. Faculty of Education, Art and Science, Yamagata University, Yamagata 990-8560, Japan; –
    7. Laboratory of Nutrition and Clinical Dietetics, Department of Nutrition and Dietetics, Harokopio University, 176 71 Kallithea, Athens, Greece –
    8. Lund University, Skåne University Hospital, Lund University, Malmö, Sweden. –
    9. Center for Public Health Nutrition, 327 Raitt Hall, University of Washington, Box 353410, Seattle, WA 98195, USA –
    10. Food Security Research Center, Isfahan University of Medical Sciences, Isfahan, Iran –
    11. Urogenital Research Unit, State University of Rio de Janeiro Av. 28 de Setembro, 87 – Fundos, Rio de Janeiro, RJ, Brazil –
    12. Department of Medicine, HSC 4N41, McMaster University, Hamilton, Ont., Canada –
    14. Department of Physiology, Faculty of Medicine, Khon Kaen University, 40002, Thailand. –
    15. Eynav Harpaz, Snait Tamir, Ayelet Weinstein, Yitzhak Weinstein –
    16. Health Policy Research Center, Institute of Health, Student Research Committee, Shiraz University of Medical Sciences , Shiraz , Iran –
    17. Key Laboratory of Tea Biochemistry and Biotechnology, Ministry of Agriculture and Ministry of Education, Anhui Agricultural University, Hefei, People’s Republic of China. –
    18. Department of Nutritional Science and Food Management, Ewha Womans University, Seoul, Korea. –
    19. YongLin Biomedical Engineering Center, National Taiwan University, Taipei City, Taiwan. –
    20. Human Nutrition Program, The Ohio State University, Columbus, OH, USA. –
    21. Health Care Food Research Laboratories, Kao Corporation, 2-1-3, Bunka, Sumida-ku, Tokyo –
    22. Biological Science Laboratories, Kao Corporation, 2606 Akabane, Ichikai-machi, Haga-gun, Tochigi 321-3497, Japan –
    23. Applied Neuromechanics Research Group, Laboratory of Neuromechanics, Federal University of Pampa, Uruguaiana, Brazil –
    24. Antioxidants in Sport Nutrition (BOOK) Lamprecht M, editor, Boca Raton (FL) –


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