Best Green Tea for weight loss

The pursuit of weight loss is a common goal for many individuals who seek a healthier lifestyle. However, there is no magic solution but incorporating certain habits and dietary choices can support weight management efforts.

One of the best choices may be green tea. Green tea is eminent for its numerous health benefits, green tea has gained popularity for its potential to aid in weight loss.

In this article, "Best Green Tea For Weight Loss" we will discover how green tea contributes to weight management and other health benefits.

All the information in this article is based on scientific research and evidence will be hyperlinked

What is green tea :

Green tea originated from Camellia sinensis leaves. Unlike black tea, which undergoes fermentation, green tea is produced by steaming or pan-frying the leaves to prevent oxidation.

This minimal processing helps retain the natural compounds and antioxidants present in the leaves, giving green tea its unique properties

Green tea originated in China and has been consumed for centuries due to its potential health benefits and refreshing taste. It has since gained popularity worldwide and is now enjoyed by people of various cultures

Why Green tea is better than black tea..?

Green tea contains a variety of bioactive compounds, including polyphenols, catechins, and flavonoids.

One of the most abundant and well-studied groups of compounds in green tea is called catechins, with epigallocatechin gallate (EGCG) being the most prominent one.

These compounds are known for their antioxidant properties, which help protect cells from damage caused by harmful free radicals.

Additionally, green tea contains caffeine, albeit in lower amounts compared to coffee or black tea. caffeine content of green tea can provide a mild stimulant effect, promoting alertness and reducing fatigue.

Types of green tea:

There are various types of green tea available that are listed below

1. Japanese green teas like matcha and sencha.

2. Chinese green teas like Longjing (Dragon Well) and Gunpowder tea.

Each type has its own unique characteristics and flavor profiles, offering a diverse range of options for tea enthusiasts

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Benefits of green tea:

Green tea is not being fermented so it contains the natural substance in fresh leaves to a great extent.

Green tea polyphenols, caffeine, theanine, tea polysaccharides, and other components which are extracted and separated from green tea have pharmacological activities.

Recent studies have presented that green tea possesses many pharmacological activities, for example, antioxidant activity, anticancer effects, hypoglycemic effects, antibacterial effects, antiviral effects, and neuroprotective effects.

1. Antioxidant and pro-oxidant activities of green tea:

Polyphenols present in green tea are Known as GTPs and have proven antioxidant activity. Those polyphenols are (−)-epicatechin (EC), (−)-epigallocatechin (EGC), (−)-epicatechin-3-gallate (ECG), and EGCG.

ECG and EGCG have the greatest antioxidant activity in vitro by virtue of their ability to neutralize free radical species and chelate transition metals.

These free radicals may have many adverse effects on the skin such as wrinkling and skin aging, Antioxidants present in green tea quench those free radicals and protect the skin.

However, the direct antioxidant effects of tea polyphenols in animal models and in human subjects have been less conclusive.

2. Anti-cancer activity of Green tea:

GTPs that gave antioxidant properties help in controlling the growth of cancer cells. Some of the Green tea benefits are listed below as its effects on cancer cells.

a. Inhibiting migration of cancer and invasion of cancer cells.

b. Inducing apoptosis.

c. Inhibiting tumor cell angiogenesis

d. Inhibiting the proliferation of tumor cells:

A recent study on oral cancer with green tea polyphenol (GTP). After treatment with 200 mg/kg of green tea polyphenols, the number of tumors, tumor volume, and oral squamous cell carcinoma were significantly decreased by 66.27%, 56.80%, and 88.75%, respectively.

In addition, GTP functioned as a detoxifier, which inactivates carcinogen".

3. Protecting the Nervous system :

Green tea possesses around 1-4% different types of amino acids, 50% of total amino acids is L-theanine. So l-theanine is the most abundant amino acid in green tea.

Theanine promotes the activity of glutamine in neurogenesis in neural progenitor cells for brain health.

Green tea polyphenols help in the improvement and treatment of neurodegenerative diseases like Alzheimer’s disease, Parkinson’s disease, and cerebral ischemia.

4. Green tea for cognition improvement (Mental Action):

Theanine in green tea also helps to improve cognition. However, In elderly People (average age of 70 years), its impact was found inversely proportional to the incidence of cognition impairment.

Daily intake of green tea resulted in four times less incidence of cognitive declines, such as dementia and mild cognitive impairment (MCI).

It was proven by a recent scientific study green tea boosts mental health.

5. Green Tea Theanine for sleep improvement

Theanine present in green tea also helps to improve sleep quality by anxiolysis, not by sedation, therefore it will not induce daytime drowsiness.

In a recent study, numerous beneficial improvements are observed in depressive symptoms, anxiety, sleep disturbance, and cognitive impairments when they are orally given theanine for 8 weeks.

6. Anti-diabetic effect of Green Tea

Green tea is rich in polyphenol antioxidants, which can effectively prevent heart disease in a study.

Babu et al. experimentally proved that green tea extract (300 mg/kg, for 4 weeks) could reduce blood sugar to a great extent.

Anti-diabetic effect of green tea is empowered by these four mechanisms.

a. Improving insulin resistance

b. Improving glucose metabolism

c. Promoting insulin secretion

d. Improving diabetic complications:

7. Green tea induces weight loss: Anti-obesity effect of green tea

Green tea catechins/ EGCG the major component of polyphenols, Promote the metabolism rate and help to reduce body weight over time.

Recent studies on humans [1210 epidemiologically sampled adults (569 men and 641 women)] have shown that 19.6% reduction in body fat and a 2.1 % waist-to-hip ratio over 10 years.

High dog (856.8 mg/day) EGCG green tea over 12 weeks resulted in 11.3-11.5 kg weight loss, decrease BMI, waist circumference, total cholesterol (TC), and plasma low-density lipoprotein (LDL) levels, without any adverse effects.

Side effects of green tea :

Green tea is generated naturally and has many benefits as described above but not perfectly safe.

Side effects of green tea are comparatively very small. Green tea has anti-reproductive activity due to its polyphenol EGCG. Which has pro-apoptotic and anti-steroid hormone properties.

Therefore, it should be used with some caution in pregnancy, children, and the elderly population.

Green tea also contains caffeine which is a natural stimulant, However, green tea has less caffeine (1 g of green tea contains 11-20 mg) than black tea (1 g of black tea contains 22-28 mg).

Based on the study, 300 mg a daily dose of caffeine is considered safer for most of the population including pregnant ladies

Caffeine can interfere with sleep, increase anxiety & irritation, loss of appetite, upset stomach, nausea, and Restlessness for the caffeine-sensitive populations.

A clinical study has shown that consumption of more than 10 cups/ day leads to liver disorders in men. Based on a safer daily dose of caffeine (300 mg/day), 4-5 cups /day of green tea should be safe to consume.

Again it may vary with the amount of green tea used for making drinks.

How to make green tea

As you learn how much green tea is beneficial for human health. so let's understand how to make green tea correctly without killing its natural ingredients.

Simple Recipe for How to make green tea shots

Ingredients:

1. 1 teaspoon of loose green tea leaves or 1 green tea bag
2. 1 cup of hot water (not boiling)
Optional: Honey or lemon for taste

Instructions for the green tea recipe.

1. Begin by heating water until it reaches a temperature of about 175°F (80°C). (Boiling water can negatively affect the taste of green tea, so it's important to let it cool slightly.

2. If using loose green tea leaves, place them in a tea infuser or strainer. (For green tea bags, skip this step ).

3. Dip the tea leaves or tea bag into a cup.

4. Slowly pour the hot water over the tea leaves or tea bag in the cup.

5. Steep for 2-3 minutes. Steeping for more time leads to a bitter taste.

6. Then Remove the tea leaves or tea bag from the cup.

7. Your green tea is ready.

8. If you need to add a taste mix honey or lemon to your green tea.

9. Stir the tea well to combine the ingredients.

10. Your green tea is finally ready with your desired taste to be enjoyed. Take your time to savor its delicate flavors and potential health benefits.

Enjoy your green tea!

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