Does Green Tea Help With
by Gregg Gillies
So, does green teal help with
fat loss? After all, we get disappointed time and time again
from so-called miracle fat loss supplements, products and
Have you had your green tea
Let's set aside all the wonderful health benefits for now and
take a look at green tea strictly as an aid to fat loss. Does
green tea help with fat loss and if so, how well?
A lot of studies (both human and animal) have shown green tea
has great potential for ramping up your metabolism and burning
fat off your body.
One study (see below) looked at the potential for green tea to
stimulate thermogenesis and fat burning.
This study had 10 healthy men spend periods of 24 hours in a
metabolic testing chamber.
During these test sessions they took either
1) green tea extract that contained 150 mg of caffeine and 270
mg of epigallocatechin gallate (EGCG - the key active
ingredient of green tea)
2) 150 mg of caffeine or
3) a placebo.
So what were the results? There was no difference in
thermogenesis between the caffeine group and the placebo
The green tea extract increased 24 hour metabolism by 4%
compared to the placebo group. In this case, that translates
into about 80 calories a day.
What does this mean for fat loss? It means green tea can
definitely be used as an aid in your weight loss efforts. A
metabolism increase of 4% is significant. Now, that leads me to
the other side of weight loss products and supplements.
While green tea can play a real role in your weight loss
efforts, because of the way these products are advertised,
people have unrealistically high expectations of what these
products can do for them.
If you have a resting metabolic rate of 2,000 calories per day,
taking green tea can help you burn an extra 80 calories a day.
This isn't a lot but does equal 7 pounds over a years time. And
this is 7 pounds for doing nothing.
If you take a real fat loss aid like green tea (and there are
many weight loss products that don't work at all - that's
another entry), have an understanding of what you can expect.
And remember, you must have a complete fat loss plan in place.
If you've been gaining weight and are eating 100 more calories
a day than you burn and you add green tea, guess what? You
won't lose weight, you'll just slow down your weight gain.
Put an effective fat loss training program, consisting of a
weight training routine, high intensity cardio and proper
nutrition. Then, adding a quality supplement like green tea may
help accelerate your fat loss efforts.
And don't forget, unlike a lot of the weight loss programs that
don't even work, taking green tea has numerous health benefits
above and beyond the fat loss aspect.
Green Tea Study - (Dulloo AG, Duret C Rohrer D, Girardier L,
Mensi N, Fathi M, Chantre P, Vandermander J, Efficacy of a
green tea extract rich in catechin polyphenols and caffeine in
increasing 24-hour energy expenditure and fat oxidation in
humans. American Journal of Clinical Nutrition 1999
About the author:
Gregg Gillies is the founder of Build Lean Muscle.com His
articles have appeared in Ironman Magazine. He has written two
books and writes for Body Talk Magazine. He publishes a free
newsletter available at his site. See how you can get a
customized muscle building nutrition plan at