Green Tea for Weight Loss: Benefits, Side Effects, and How It Works

How much green tea should one take?

In order to enjoy the possible weight-loss effects of green tea, you would consume approximately 2-3 cups of it a day, and this has been generally recommended.

There are studies with even bigger dosages, like green tea extract supplements, yet it is better to be cautious. Over Consuming green tea causes high levels of caffeine that might cause side effects such as jitteriness, headaches, or trouble sleeping.

Two to three cups of green tea per day will be adequate for most individuals. But in case you are going to use green tea extract or supplement, it is good to talk with a healthcare provider first and especially when you are having other prescriptions and health issues.

According to Azmi Nasser , D.O. Medical Director -

Green tea contains catechins, particularly EGCG, which have been shown in controlled studies to modestly increase fat oxidation and energy expenditure--we're talking maybe an extra 70-100 calories burned per day in some trials. That's real, but it's not magic. The effect is small and works best when combined with regular exercise and calorie control, not as a standalone fix. I've had patients who added green tea expecting dramatic results and were disappointed; it's a helpful adjunct, not a primary intervention.

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Other Health Benefits of Green Tea

Green tea is not just a weight loss supplement; in fact, it has an array of health advantages other than simplifying fat dissolution.

• Heart Health: Green tea can enhance cholesterol and blood circulation, which lowers the chances of having heart disease.
• Cancer Prevention: There is a belief that the antioxidants contained in green tea have the capability of shielding the cells against damage, thereby reducing the risk of some cancers.
• Brain Health: Green tea has compounds that can increase brain functionality and guard against memory and intellectual decay.
• Better metabolism: Green tea can enhance fat oxidation, which translates to a better metabolism and enhances weight loss.
• Skin Health: The antioxidant and anti-inflammatory elements of green tea can be utilized to have better skin and fight infections such as acne or eczema.

Health Benefits Of Green Tea

Restrictions and Complications

Although green tea could aid in weight loss, its mechanism has limited effects, and it is not suitable for everyone. Weight loss will depend on many factors, such as your diet, exercise, and your metabolism. Green tea does not show results to everybody in the same way; therefore, we should set our expectations at a realistic pace.

There are also potential side effects of green tea, particularly in large doses. Large amounts of caffeine may result in restlessness, anxiety, and sleeping disorders. Higher doses of green tea extracts have been linked to liver injury, which is seen rarely.

However, never use supplements or decide to consume green tea in large amounts without the consent of your medical practitioner, especially when one has various health-related issues or uses medication.

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Tips for Adding Green Tea to Your Routine

To maximize green tea, it is good to follow the following points:

• Best Time to Drink: The best time to take green tea is usually when not having a meal, since it enhances metabolism. Nevertheless, it can be effective to consume it at any time of the day.
• How to Brew: Brew your green tea between 3 and 5 minutes in order to ensure the tea bag soaks long enough so that the antioxidants do not turn bitter.
• Quality Tea: To get the best health benefits, use quality leaves of green tea or a brand that is organic.
• Avoid sugar: Adding sugar or sweeteners to your green tea nullifies your efforts to make it healthy. You may add lemon or mint to change the taste and provide its refreshing character.
• Healthy Lifestyle: The best way to get the optimum outcome is to drink green tea and exercise on a regular basis, as well as maintain a good diet. Green tea, without other actions, is not going to affect far-reaching weight loss.