Green tea is not just a hot flavored drink. Bioactive compounds (chemical compounds found in some foods that contribute to health, but are not essential for the body) in green tea leaves are dissolved in water and transferred to the final drink. By drinking a cup of green tea, you will receive an abundance of beneficial compounds.
The most famous bioactive compound in green tea is caffeine. The amount of caffeine in a cup of green tea (24 to 40 mg) is less than the caffeine in a cup of coffee (100 to 200 mg). But the same amount of caffeine in green tea also leaves its effects. Caffeine is a well-known stimulant that, based on various studies, helps burn fat and improve athletic performance.
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But the brilliant effects of green tea are due to antioxidants called “catechins”. The most important catechin in green tea is epigallocatechin gallate (EGCG). This substance increases the body’s metabolism.
The beneficial effects of green tea have been observed both in green tea drink and in supplements containing green tea extract. Green tea extract has been used in most of the studies.
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Green tea and helping to break down fat cells
To burn fat, fat cells must first be broken and enter the bloodstream. The active ingredients in green tea can break down fats by increasing the effects of some fat-burning hormones.
The most important antioxidant in green tea or epigallocatechin gallate can inhibit the enzyme that breaks down the hormone norepinephrine. By inhibiting this enzyme, the amount of norepinephrine hormone increases. With the help of this hormone, the nervous system sends a message to the nerve cells to break down. Therefore, by increasing the amount of norepinephrine, fat cells are broken down more intensively.
Caffeine and epigallocatechin gallate (both found in green tea) probably have a synergistic effect on each other.
All this increases the breakdown of fat cells. As a result, fat is released into the bloodstream and becomes available to cells (such as muscle cells) that need it.
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Green tea and fat burning during exercise
If you look at the contents of most supplements and foods for fat burning and weight loss, you will probably see an ingredient of green tea in it. This is because the effect of green tea in burning fat, especially during sports training, has been proven many times.
In one study, men who consumed green tea extract in addition to exercising burned 17% more fat than those who did not.
Another 8-week study found that green tea increased fat burning both during exercise and at rest.
Several other studies also support this effect of green tea and show that green tea helps reduce body fat in the long term by increasing fat burning.
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Green tea and body metabolism
Green tea increases your metabolism and makes your body burn more calories. Even when we are sleeping or sitting, our body cells perform millions of responsibilities that require energy. Some studies show that green tea increases calorie burning even at rest. In most of the studies, an increase of 3-4% in calorie burning was observed, and in some of them, an increase of 8% was observed.
For someone who burns 2,000 calories a day, 3 to 4 percent more calories is equivalent to 60 to 80 calories. This increase in calorie burn is what you would probably expect from a high protein diet.
Of course, most studies have been conducted in very short periods of time (1 to 3 days), but some evidence shows that the effect of green tea on increasing metabolism persists in the long term.
In a study conducted on 60 obese people, the group that consumed green tea extract burned 183 more calories per day and lost 3.3 kg of weight after 3 months.
Of course, some studies show that consuming green tea does not increase calorie burning. Maybe the effects of green tea in burning calories are different in different people.
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Green tea and reducing calorie consumption
Green tea may help with weight loss by reducing appetite. As a result, you will be able to automatically consume fewer calories without extra effort. Several studies have investigated the effects of green tea on appetite, but the results have been inconsistent.
Also, some studies on animals showed that green tea can reduce the absorption of fat from food, but these results have not been confirmed in humans.
In general, it seems that the effect of green tea is mainly through increasing calorie burning. Green tea makes us burn more fat and does not have a significant effect on reducing our appetite and reducing our daily food intake.
Green tea and belly slimming
The effects of green tea on weight loss are relatively mild. While most studies report the effect of green tea on weight loss, some studies show no effect.
In the reviews conducted on the results of the studies, it was observed that green tea reduces the weight of people by 1.3 to 1.4 kg on average.
Not all fats are the same. Some fats are located under the skin, which are called subcutaneous fats. Another part of fat is located around the organs, which are called abdominal fat (visceral fat).
Belly fat is harmful. These fats cause inflammation and insulin resistance, which increase the risk of serious diseases such as type 2 diabetes and heart disease.
Some studies show that although the weight loss caused by green tea consumption is slow, most of the fat burning is through the burning of abdominal fat. As a result, the probability of many diseases is reduced and a person can live a longer and healthier life.
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