Green tea is one of the most popular beverages in the world. Green tea not only has a refreshing taste, but also a positive effect on your energy expenditure and calorie output.
If you trying to lose weight, increasing your calorie burn or output is crucial. While we normally achieve this via exercise, the addition of green tea may help you take it one step further!
This study tested the effects of green tea extract on 10 healthy men. Subjects were randomly assigned to one of three different treatments groups.
Other than the supplementation, all subjects had the same dietary intake. During breakfast, lunch, and dinner they were given either:
- Caffeine (50mg),
- Green tea extract (50mg caffeine and 90mg epigallocatechin gallate [EGCG] ),
- Placebo (i.e. an empty pill).
As shown above, the results of this study show that the combination of caffeine and epigallocatechin gallate (EGCG) from the green extract is more potent in increasing energy expenditure than caffeine or placebo.
The difference in total energy expenditure for 24 hours was 3.5% in the green tea group and 2.8% in the placebo and caffeine group. Research shows that thermogenesis (heat expenditure) in sedentary people provides about 8% of daily expenditure, therefore, supplementing with green tea would provide a significant (35-43% increase) increase in this aspect of energy expenditure.
But what about people who are sensitive to high amounts of caffeine? Another interesting finding of this study was that no subjects felt any negative side effects, and there was no significant differences in heart rate between green tea, caffeine and placebo group in the first 8 hours after the treatment.
The conclusion of the study was that if taken orally, green tea extract stimulates thermogenesis and fat oxidation, and by doing so, has potential to be used for weight control and fat loss diets. Of course, this difference is very small and would have no effect if the basics (i.e. diet and exercise) aren’t being optimized.
However, other studies have shown even greater increases and, green tea provides some other remarkable health benefits. Lastly, green tea is very cheap to obtain via a drink or supplementation, so, what’s not to love?
Remember, it may not get you shredded overnight, but, over a year it may provide a significant difference to your health and maybe fat loss!
Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., … & Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American journal of clinical nutrition, 70(6), 1040-1045.