How To Lose Weight With Green Tea Fat Burner
Native to China and India, green tea is hailed for its numerous health benefits. Made from unoxidised tea leaves, green tea is less processed as compared to black tea, and as such, contains a greater amount of beneficial compounds. The beverage has fast gained popularity all over the world for its role in improved heart health, skin diseases, and conditions like Alzheimer’s disease and arthritis. Green tea is also being hailed for the weight loss benefits it offers.
According to Nutritionist & Food Coach Anupama Menon, “Green tea is not detrimental to health. It has antioxidants that can help to scavenge free radicals in the body. But green tea also contains caffeine, so quantities cannot be unlimited. Two cups a day is welcome. Do not have it with food like all caffeinated drinks as it could reduce nutrient absorption from food.”
1. Green tea has a high concentration of polyphenols like flavonoids and catechins which are known as powerful antioxidants that help combat free radicals—substances that can alter and even kill cells in your body, causing premature ageing, cancer, and other diseases—by neutralising them.
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3. One of the most potent compounds in green tea is the antioxidant Epigallocatechin Gallate ( EGCG) which has shown to treat various diseases.
5. The L-Theanine in green tea is known to help stimulate alpha brain waves. These waves are known for their ability to help increase focus and concentration.
Read on to know more about green tea and including it in your diet for weight loss. What Is Green Tea? Surprisingly, green tea and black tea originate from the same plant species Camellia sinensis! What makes tea green or black is the type of plant and the processing methods used.
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Green tea processing involves harvesting tea leaves, heating them quickly by pan firing or steaming, and drying to prevent oxidation. Black tea processing allows harvested leaves to oxidise fully, following which they are heat-processed and dried. It is this oxidation, the interaction of oxygen with the cell walls of the tea leaves, that turns the leaves dark brown to black and alters the flavour profile.
How Does Green Tea Help With Weight Loss? Packed with antioxidants, green tea is known for the numerous health benefits it has in store for everyone. When it comes to weight loss, this beverage helps in the following ways.
Green tea has been heralded for the antioxidant polyphenols it contains; these compounds benefit health in numerous ways primarily by fighting free radicals. Research shows that the active ingredient in green tea, catechin, can boost metabolism. Catechins can improve fat oxidation and boost thermogenesis, which is the body’s production of energy or heat from the process of digestion. Drinking about five cups of green tea a day can increase energy expenditure by 90 calories.
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Mobilises Fat To burn fat, the fat present in cells must be broken down first and then moved into the bloodstream. Of the four main types of catechins found in tea leaves, epigallocatechin gallate (EGCG) is the main antioxidant responsible for increasing levels of hormones that cause fat cells to break down fat. Studies also show that the fat-burning effects of green tea are more pronounced when exercising.
Fights Abdominal Fat Not all fat is the same – your body has four different types of fat, each with its molecular structure and health implications. Darker fats are the good kind, so you don’t have to worry about brown and beige fat; white subcutaneous and white visceral fat is what you should be concerned about. Of the two types of white fat, visceral fat is the more dangerous fat found around abdominal organs and is linked to blood cholesterol, heart disease, type 2 diabetes, and cancer.
Shedding visceral fat is the most challenging thing for most dieters. Fortunately, green tea is good at burning belly fat – research shows it can reduce visceral fat by 58 per cent. Other studies show that while green tea catechins offer modest weight loss effects, a significant percentage of the fat lost is the harmful visceral fat.
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Studies also show that green tea might help reduce appetite. More importantly, green tea has been known to inhibit protein, carbohydrate, and fat uptake, with the mechanism, effectively reducing carbohydrate and cholesterol uptake. Catechin inhibits intestinal lipases, thus decreasing fat absorption and increasing fat excretion. The thermogenic process further decreases the lipogenic enzymes that help suppresses appetite.
How To Drink Green Tea For Weight Loss? Getting weight loss benefits from green tea comes down to understanding how to consume it.
Don’t Overdo It Just because green tea aids weight loss, you shouldn’t consume copious amounts of this beverage. Side effects of consuming too much green tea include mild to severe problems like headache, vomiting, heartburn, irritability, confusion, convulsion, etc. Drinking about a couple of cups of green tea per day is recommended. Incorporate the beverage into your diet through the day and replace your calorie-filled drinks with it. Say no to sugary drinks; you’ll get acclimatised to the natural sweetness of green tea in a week or two. Time It Right While green tea is a negative calorie food that helps you increase metabolism and burn fat, it also blocks the absorption of nutrients like fat, protein, and iron. Avoid drinking green tea on an empty stomach or during meal times to prevent stomach upsets and nausea or nutrition loss. Have fresh-brewed green tea an hour after breakfast and in between meals to reap maximum benefits.
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Brew Your Green Tea The more processed your food or drinks, the lower the nutritional content. This applies to green tea as well. Avoid canned or bottled green teas as they are most likely sugary water. Brew your green tea for maximum benefits. Use tap water or filtered water, not distilled water.
Choose The Right Green Tea Some green tea varieties are better than the others for weight loss. Go for Matcha green tea; it is made by grounding the entire leaf, making it the richest source of nutrients and antioxidants. Go for quality teas that are potent and come with fewer impurities. Beware of flavoured teas as they might come with added calories.
1. Brew It Right You want to brew your green tea such that you get the maximum benefits from its antioxidant compounds. Studies show optimal brewing conditions to be 80 degrees Celsius for 3-5 minutes or 90 degrees Celsius for at least two minutes. Note that colder infusions have significantly lower antioxidant potential; use water that’s too hot, and you’ll end up with bitter tea.
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Take a teaspoon of leaves per cup of tea. Place leaves in a strainer and keeps aside. Boil water, turn off the heat once it starts boiling, and allow to cool for about 45 seconds. Place the strainer with leaves over a mug, pour in water, and allow the leaves to steep for about three minutes.
If Using Green Tea Bags: Boil water and cool as mentioned above. Place a tea bag in a cup or mug, pour in hot water, and cover with a small lid. Allow steeping for three minutes.
If Using Green Tea Powder: Heat a cup of water and cool as mentioned earlier. Add a teaspoon and half of green tea powder to it and mix well. Let steep for two minutes and check the flavour; allow to steep for 30 seconds more, if needed. Strain before consuming.
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2. Store It Right Always store your green tea in a tightly closed, opaque container in a cool, dark place. Storing the container in the fridge is a great way to keep the contents fresh. Avoid buying green tea in bulk as heat, sunlight, and humidity can affect antioxidant capacity. Powders are more susceptible to degradation, so fight back the urge to buy green tea in any form when on a sale.
Honey is naturally antibacterial and keeps you strong and healthy. Substitute sugar in your green tea with honey to cut down calories. Honey and green tea together can breakdown food particles in the body, especially when taken in the morning. This potent combination will also wash away toxins from your body.
Ginger and green tea is a match made in heaven! Add a few slices of fresh ginger to improve the taste of your morning cuppa. A superfood, ginger helps, diabetes and arthritis treat peptic ulcers, and soothes an upset stomach. Ginger added to your green tea will significantly increase antioxidant content and help your body fight off colds and seasonal maladies.
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This spice imparts sweetness without adding undesirable calories, unlike sugar and sweeteners. Cinnamon is also naturally therapeutic, helping regulate blood sugar levels. It is loaded with antioxidants that boost immunity and works with green tea to help you burn excess fat. Sprinkle a pinch of cinnamon powder in your green tea or steep a stick with your green tea bag or leaves to add a flavourful earthy punch to your beverage.
This spice boosts health by aiding the absorption of nutrients in the body and is also a storehouse of essential nutrients. Black pepper controls weight gain by its thermic effect, which prevents the formation of new fat
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