While the many health benefits of green tea have already made it a popular beverage, green tea extract as a weight loss supplement is now doing the rounds. Find out how effective, and how safe, it is to use green tea extract for weight loss.
Green tea extract is the herbal derivative of the leaves of the plant Camellia sinensis, available in capsule and liquid form. The active ingredients in the extract are known to have antioxidant and cholesterol lowering properties.
Is Green Tea Extract a Weight Loss Supplement?
Green tea extract contains polyphenols and catechins, the most important of them being epigallocatechin gallate or EGCG. These substances are powerful antioxidants which help detoxify free radicals in the body. Most of the health benefits of green tea are thought to be due to these antioxidants.
Besides their antioxidant properties, catechins are also known to boost metabolism in the body. Green tea also contains caffeine, a substance known to increase the energy expenditure by the body. Together, the catechins, EGCG in particular, and caffeine act as fat burners. According to a study in the European Journal of Clinical Nutrition by Thielecke and others, EGCG may also prevent the development of fat cells and reduce absorption of fats while increasing utilization of fat for energy production.
How Much Weight Loss with Green Tea Extract
According to the study, low dose EGCG, or a daily dose of 300 mg, could cause a 33% increase in fat oxidation during the two hours after a meal. A combination of EGCG and caffeine, as found in green tea extract, caused greater increase in fat burning. While other trials have also shown that there is a reduction of body fat with green tea extract and its catechin content, Dullo and others found that it actually boosts metabolism by about 4%.
But the use of green tea extract is unlikely to cause weight reduction overnight. The 4% boost that EGCG gives to energy expenditure works out to something like 70 to 80 calories per day. This, however, can give additional thrust to someone who is already exercising and watching their diet.
Green Tea Extract, Weight Loss and Safety
Green tea extract does contain caffeine, although in smaller quantities compared to coffee. This may cause anxiety, irritability and the inability to sleep in those sensitive to it. It may be more advisable to use the caffeine-free variety. Also, other side effects, allergic reactions and drug interactions have been reported with its use. People with hypertension or heart problems, kidney problems and thyroid disorders, especially hyperthyroidism or over activity of the thyroid gland have to be cautious with using this supplement and are best advised to do so only after consulting their physician.
The use of green tea extract for weight loss appears to be promising, but the results are probably best when green tea extract is combined with proper diet and exercise.
Read more details about how to use green tea extract capsules for weight loss.
Sources:
Thielecke F. et al Epigallocatechin-3-gallate and postprandial fat oxidation in overweight/obese male volunteers: a pilot study European Journal of Clinical Nutrition Published online ahead of print, doi: 10.1038/ejcn.2010.47
Nagao T. et al Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men Am J Clin Nutr. 2005 Jan;81(1):122-9.
Dulloo AG et al Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans American Journal of Clinical Nutrition, Vol. 70, No. 6, 1040-1045, December 1999
Lakshmi Ananth - Lakshmi Ananth is a practising ENT, head and neck surgeon and has faculty position at a medical college. She is specially interested in ...
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