Green Tea to Help Lose Weight: A Comprehensive Review

The study Comparative Effects of Tea and Coffee Drinking on Body Weight in Adults: A Systematic Review and Network Meta-analysis of Randomized Trials suggests drinking green tea to help lose weight may be more effective than coffee. Green tea contains catechins, especially epigallocatechin gallate (EGCG), which enhance fat oxidation and limit fat absorption. Coffee and other teas, like black and sour tea, show fewer significant results for weight loss when compared to green tea.

Key Points Summary

Drinking green tea to help lose weight is more effective than coffee based on the study.
Green tea catechins, particularly epigallocatechin gallate (EGCG), boost fat oxidation and lower fat absorption, hence promoting weight loss.
Coffee and other teas, including black and sour tea, showed little effect on weight loss compared to green tea.

The Buzz on Drinks for Weight Loss

In the pursuit of a leaner waistline, coffee is often hailed as the ultimate weight-loss drink, but drinking green tea to lose weight is also an option. Both drinks are rich in bioactive ingredients and contain polyphenols and caffeine, which are thought to help with weight control. However, recent results from a study titled “Comparative Effects of Tea and Coffee Drinking on Body Weight in Adults: A Systematic Review and Network Meta-analysis” point to drinking green tea to help lose weight as a better option.¹ Published in the British Journal of Nutrition—the study examined 22 randomized studies involving 1,710 participants. It examined body weight in relation to green tea, black tea, sour tea, coffee, and decaffeinated coffee. The most effective choice was clearly green tea.

Why Green Tea Outshines Coffee for Weight Loss

This systematic review evaluated the impact of popular beverages on weight management. Researchers focused on adults aged 18 and older across various health conditions. The intervention durations ranged from 8 to 12 weeks, with some extending beyond 12 weeks. A Bayesian framework was applied to calculate the mean weight loss difference. The study examined different beverages such as: green tea, black tea, sour tea, coffee, decaffeinated coffee, and green coffee. The study found that green tea outperformed other beverages, demonstrating significant weight-loss effects compared to placebo (-2.71 lbs./-1.23 kg) and water (-3.55 lbs. /-1.61 kg).

Green Tea vs. Coffee

Unlike green tea, coffee showed no statistically significant impact on weight loss. While both beverages contain caffeine, green tea’s higher concentration of catechins likely accounts for its superior fat-burning ability.^2-5 For instance, a meta-analysis by Rothenberg et al., 2018 indicated that drinking green tea was linked to a notable drop in body weight and body mass index (BMI).⁶ On the other hand, although black coffee has been connected in certain studies to weight loss, the results are usually erratic and less definitive.⁷ While coffee is more widely consumed, its effects on weight loss could differ greatly depending on preparation techniques, including adding sugar or cream, which can negate its possible advantages. ^7,8

Catechins and Caffeine: A Potent Combination

Catechins, especially EGCG, play a vital role in green tea’s effectiveness. They reduce fat absorption, increase fat oxidation, and boost metabolism.⁹ Meanwhile, caffeine enhances these effects by promoting thermogenesis and energy expenditure.

Use Green Tea Practically to Help You Lose Weight

Here are some practical advice if you are thinking about drinking green tea to help lose weight:

Drink 3–4 Cups Daily: Evidence points to 3–4 cups daily as ideal for helping weight loss free from side effects. The study indicated that the quantity of green tea consumed differed among trials, with the average participant generally consuming 3 to 4 cups daily.
Stay away from additives: Cut calories by skipping sweeteners.
Match It With Exercise: Green tea increases fat oxidation during physical exercise, enhancing its advantages.
Choose superior varieties. For the maximum catechin content —pick minimally processed green tea.

Typical Misconceptions Regarding Weight Loss Drinks

First misconception: Coffee’s efficacy is identical to that of green tea.

Although coffee has caffeine, it does not have the catechins required to produce the same fat-burning action as green tea.

Misconception 2: Decaf Green Tea Has Equivalent Effect.

Decaffeination can lower catechin levels, possibly compromising its efficacy.

Misconception 3: Tea Alone Can Melt Fat.

Green tea performs best with a healthy diet and consistent exercise.

FAQs: Drinking Green Tea help lose weight

Does Green Tea Help to Lose Weight?
Indeed, because of its high catechin and caffeine concentration, green tea helps minor weight loss, especially around the belly.2. For weight loss, how does green tea stand relative to black tea?
Green tea’s increased catechins concentration and better fat-burning qualities help it to surpass black tea.3. To notice the benefits of green tea, how long should I consume it?
Most studies reveal quantifiable effects within 8–12 weeks of regular intake.

References

1 Jayedi, A. et al. Comparative effects of tea and coffee drinking on body weight in adults: a systematic review and network meta-analysis of randomised trials. British Journal of Nutrition 132, 1245-1254 (2024). https://doi.org/10.1017/S0007114524001867

2 Yang, C. S., Zhang, J., Zhang, L., Huang, J. & Wang, Y. Mechanisms of body weight reduction and metabolic syndrome alleviation by tea. Mol Nutr Food Res 60, 160-174 (2016). https://doi.org/10.1002/mnfr.201500428

3 Balentine, D. A., Wiseman, S. A. & Bouwens, L. C. M. The chemistry of tea flavonoids. Critical Reviews in Food Science and Nutrition 37, 693-704 (1997). https://doi.org/10.1080/10408399709527797

4 Ohishi, T., Fukutomi, R., Shoji, Y., Goto, S. & Isemura, M. The Beneficial Effects of Principal Polyphenols From Green Tea, Coffee, Wine, and Curry on Obesity. Molecules 26, 453 (2021). https://doi.org/10.3390/molecules26020453

5 Yang, H.-Y., Yang, S. C., Chao, J. C. J. & Chen, J. R. Beneficial Effects of Catechin-Rich Green Tea and Inulin on the Body Composition of Overweight Adults. British Journal of Nutrition 107, 749-754 (2011). https://doi.org/10.1017/s0007114511005095

6 Rothenberg, D. O. N., Zhou, C. & Zhang, L. A Review on the Weight-Loss Effects of Oxidized Tea Polyphenols. Molecules 23, 1176 (2018). https://doi.org/10.3390/molecules23051176

7 Kondo, Y. et al. Effects of Coffee and Tea Consumption on Glucose Metabolism: A Systematic Review and Network Meta-Analysis. Nutrients 11, 48 (2018). https://doi.org/10.3390/nu11010048

8 Zheng, J. S. et al. Effects of Green Tea, Black Tea, and Coffee Consumption on the Risk of Esophageal Cancer: A Systematic Review and Meta-Analysis of Observational Studies. Nutrition and Cancer 65, 1-16 (2013). https://doi.org/10.1080/01635581.2013.741762

9 Hutcheon, D. A. & Ziegler, J. Green Tea. Topics in Clinical Nutrition 29, 268-277 (2014). https://doi.org/10.1097/tin.0000000000000004