Green tea for weight loss: Does it really work? - Expert opinion

Green tea is widely believed to aid in weight loss, but doubts often linger about its actual effectiveness. Let’s explore what recent findings reveal to clarify this debate.

Possible Health Benefits of Green tea

1. Caffeine - Green tea contains caffeine, which may slightly speed up metabolism, but the effect is too small to cause major weight loss.

2. Catechins - May offer some health benefits as antioxidant, cardioprotective and neuroprotective

3. Other Polyphenols - May improve metabolism and reduce fat absorption, but human studies show mixed results

4. Flavonoids - Includes quercetin and kaempferol, which may have anti-inflammatory benefits.

5. Phenolic Acids - Includes caffeic acid and gallic acid, which may contribute to overall antioxidant activity.

The Truth About Green Tea and Weight Loss: What Does Science Say?

Green tea is often touted as a natural aid for weight loss, but the scientific evidence supporting this claim is limited and nuanced.

1. Uncertain Impact on GLP-1 Hormone

Green tea is sometimes suggested to boost GLP-1, a hormone that regulates blood sugar and appetite, with effects similar to drugs like Ozempic. However, a small study involving 92 participants found no significant impact of green tea on GLP-1 levels.

2. Mixed Evidence from Animal and Human Studies

While animal studies indicate that green tea extract may help lower blood sugar, findings from human studies remain limited and inconclusive, leaving its effectiveness for weight loss in question.

3. Latest Findings: Small Effects with Exercise

A 2024 meta-analysis pooling data from 24 human studies revealed that combining green tea catechin with exercise training has a modest but consistent effect on weight loss compared to exercise alone. However, the addition of green tea catechins showed no improvement in lipid levels, such as triglycerides, LDL, HDL, or total cholesterol.

In summary, while green tea might offer small weight loss benefits when paired with exercise, its overall impact on metabolic health and lipid profiles appears minimal, highlighting the need for further research.

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1. Embrace a Calorie Deficit 
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3. Move to Lose 
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