Green tea dates back four centuries, from the ancient peoples of the Orient who considered it a valuable nutrition source.
It has been used in China for over 5,000 years.
There is an old Chinese saying: “It’s better to be three days without food, then one without tea“.
Green tea can be found almost anywhere inexpensively. Search you local food and health stores or pharmacies. It’s cheap especially in contrast to other weight loss supplements.
Health Benefits of the Green Tea
Overview of the most important health benefits of green tea:
- It contains bioactive compounds such as polyphenols like flavonoids and catechins (antioxidants) that improve health
- Increases fat burning and improves physical performance. This is because of its caffeine contents which has been shown to improve physical performance by mobilizing fatty acids from the fat tissues and making them available for use as energy
- Antioxidants in green tea may lower the risk of various cancer types. It’s known that it reduces the spread of cancer by as much as 60% for colon, pancreas, rectum, stomach, bladder and esophagus cancer.
- Compounds in green tea can make you smarter. This is because of its caffeine contents which improve brain functions by increasing the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine
- It may protect your brain against Alzheimer’s and Parkinson’s
- Green tea lowers high blood pressure and helps to balance body fluids in order to fight dehydration and cope with stress and depression.
- Catechins in green tea kills bacteria, which improves dental health and lowers your risk of infection
- Regular consumption of green tea can effectively delay the signs and symptoms of aging
- Because it is linked with improving insulin sensitivity and reducing blood sugar levels it may lower your risk of type II diabetes
- Reduces bad (LDL) and increases good (HDL) cholesterol which may reduce your risk of cardiovascular disease
It can protect the liver and fight toxins from cigarettes and alcohol, along with killing the bacteria from plaque that causes unpleasant breath.
And the most interesting part, it can lower your risk of becoming obese, which is great for those struggling to lose weight.
The goal is to form a daily habit of drinking green tea.
Losing Weight With Green Tea
Although black tea is the most popular (it accounts for about 84 percent of all tea consumed), green tea is reported to be growing at a much higher rate than black tea. This is probably because of green tea’s weight loss effects.
Green tea can help you lose weight.
One study showed that those who consumed green tea and caffeine lost an average of 2.9 pounds during a 12-week period, while sticking to their regular diet. Another study suggested the increase in calorie output was equal to about 100 calories over a 24-hour period.
Flavonoids and caffeine in green tea can help increase metabolic rate, fat oxidation and even improve insulin activity.
Example of meal plans
Breakfast: 1.5 cups of watermelon, melon or berries with 3/4 cup of low fat cheese, and 250 ml of green tea.
Snack: 250ml of green tea and a cup of low fat yogurt.
Lunch: Salad that includes vegetables, greens and low-fat cheese, 85 grams of tuna, 1 cup of berries with 250ml of green tea.
Snack: between lunch and dinner apples and 250 ml of green tea.
Dinner: 85 grams of chicken breast without skin, steamed vegetables or mixed salad with a tablespoon of flaxseed oil and 250 ml of green tea.
So as you probably noticed, it is essential that after each meal you drink at least one cup of green tea.
Types of Green Tea
There are 3 types of green tea: Regularly brewed green tea, Green tea extract, Matcha Green Tea.
Each country has its own way of tea processing and therefore teas from different countries have different characteristics and taste.
Chinese green tea is less sweet, while the Japanese is more bitter.
All types can be used for weight loss.
Regularly brewed green tea – is the least strongest and can be found in form of a leaf or in teabags. Green tea is a type of tea that is made from Camellia sinensis leaves that have not undergone the same withering and oxidation process used to make oolong and black tea
Green tea extract – is a herbal derivative from green tea leaves (Camellia sinensis) which is used as a dietary supplement in form of a pill. It contains antioxidant ingredients – mainly green tea catechins (GTC).
Matcha Green Tea – One serving of matcha tea is the nutritional equivalent of 10 cups of regularly brewed green tea. When you drink matcha you ingest the entire leaf and receive 100% of the nutrients of the leaf. Matcha powdered green tea has 137 times more antioxidants than regularly brewed green tea.
Also, you can try teas with different flavors such as green tea with lemon, mint, blueberry …
Side Effects of Green Tea
Green tea is not recommended in patients who are allergic to caffeine, insomnia, epilepsy.
In case along with green tea you drink a lot of cola, energy drinks (which usually contain these stimulus), coffee, mate and ephedra there is a possibility of excessive body stimulation which may result in: rapid heartbeat, increased blood pressure, increased secretion of fluid, insomnia, loss of appetite.
Side effects also include heartburn, stomach irritation and loss of appetite.
Chronic intoxication of tea occurs when you drink excessive amounts of it (more than 8-10 cups a day for a longer period of time), this may lead to: insomnia, constipation, digestion problems, loss of appetite and systematic weakening of the organism.
Green tea may also have negative reaction with some medicine.