Does green tea burn calories?

In this article, we will answer the question “Does green tea burn calories?”, how does green tea help you lose weight, how much green tea should you drink per day, what are the side effects of green tea and how to make green tea.

Does green tea burn calories?

Yes, green tea burns calories. The catechins in green tea accelerate the rate of metabolism, thus increasing your calorie expenditure. As a result of which, you burn more calories at rest and during activity. Furthermore, green tea speeds up the fat metabolism to make you lose weight. More on this in the article below. 

How does green tea help you lose weight? 

Contains substances that aid fat loss 

Green tea is packed with antioxidants, known as catechins, that accelerate your metabolism rate. One of these catechins, epigallocatechin gallate (EGCG) is well-known for its beneficial effect on metabolism. 

Moreover, one cup of green tea provides about 24–40 mg of caffeine. Although present in small amounts, the caffeine in green tea promotes weight loss. 

Can speed up the metabolism of fat from fat cells 

Certain compounds present in green tea trigger the release of norepinephrine (noradrenaline), which accelerates the breakdown of fat from the fat cells into the bloodstream. 

The ECGC in green tea prevents the breakdown of norepinephrine and caffeine performs a synergistic function. As a result of which, the release of norepinephrine is increased and so is the breakdown of fat cells.

Accelerates the fat burning, especially during exercise 

Green tea catechins, especially ECGC, promote fat burning, especially during exercise. A study showed that taking green tea extract before exercise increases the rate of fat burn by almost 17%. 

Increases the metabolic rate 

You burn calories even when you are at rest. Studies have indicated that green tea or EGCG supplements increase your metabolic rate by 3-4%. Some studies claim the percentage goes as high as 8%. 

3-4% of a 2000-calorie diet comes out to be 60-80 calories. Other studies have indicated that the effects of green tea on the metabolism may vary with the individual.

Green tea regulates your appetite 

Yes, green tea makes you eat less. It does so by curbing your appetite. Green tea noticeably reduces your calorie expenditure and makes you eat fewer calories. 

Green tea helps you lose the abdominal fat 

Studies have shown that the main target of green tea catechins is visceral fat. Visceral fat is different from subcutaneous fat. The former is an indicator of diseases like type 2 diabetes and heart problems. Thus green tea plays an active role in reducing your risk of chronic diseases.

How much green tea can you safely drink in a day? 

There are mixed thoughts on how much green tea is safe for you during the day. The optimal amount of green tea may range from 1 to 5 cups per day. Most studies have shown that drinking 3-4 cups of green tea per day is the safest and yields you all the benefits. 

What are the possible side effects of drinking green tea? 

Effects of caffeine 

One gram of green tea contains about 11-20 mg of caffeine. The amount of caffeine varies in the green tea depending upon the steeping time and the number of leaves used.

Usually, a cup (240 ml) of green tea made using 1 tablespoon (2 grams) of green tea leaves contains about 22–40 mg of caffeine. Consumption of excessive caffeine has been linked with insomnia, anxiety, and restlessness. 

Catechins may reduce iron absorption 

Catechins interfere with iron absorption from food. If prolonged, this could lead to iron deficiency anemia. If you are at risk of iron deficiency, take your green tea in between meals and refrain from drinking green tea for at least an hour after your meal.

Moreover, green tea catechins may hinder the effect of certain medications used to treat heart and blood pressure problems, anxiety, and depression. 

How to make green tea? 

Ingredients 

1 teaspoon loose tea leaves

6 oz water

Sweetener (maple, honey, etc) optional

Instructions 

  1. Heat the water to an optimal temperature of 80-85ºC/176-185ºF. This temperature is achieved just before boiling or when the water is simmering. Your best bet is to use a temperature-controlled kettle. But you can also work with a stovetop and thermometer.
  1. Pour water into a glass/mug. Dump the tea leaves into the water directly or use a tea strainer/infuser.
  1. Steep the tea for 3 minutes. Taste-check the tea after 1 minute 30 seconds to avoid overstepping. The longer you steep, the stronger and bitter the green tea.
  1. Stir in some sweetener and voila! Your tea is ready.

Conclusion 

In this article, we will answer the question “Does green tea burn calories?”, how does green tea help you lose weight, how much green tea should you drink per day, what are the side effects of green tea and how to make green tea.

References 

https://www.healthline.com/nutrition/green-tea-and-weight-loss#bottom-line

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.