Green tea is a familiar drink and has the effect of supporting weight loss. However, to burn excess fat and lose fat effectively, it is necessary to drink green tea properly...
1. The effect of green tea in weight loss
1.1 Green tea contains substances that can help you lose fat
Green tea leaves contain many beneficial compounds, including caffeine, which have been shown to aid fat burning and improve exercise performance.
A cup of green tea contains 24-40mg of caffeine, much less than a cup of coffee (100-200mg) but this content is still enough to have an effect.
However, the highlight of green tea is its antioxidant content . Studies show that drinking a cup of green tea increases the amount of antioxidants in the blood.
This drink is rich in catechin antioxidants. The most important of this group is epigallocatechin gallate (EGCG), which can boost metabolism .
Green tea has the effect of supporting fat loss.
1.2 Green tea helps break down fat from fat
To burn fat, the body must first break it down in fat cells and transport it into the bloodstream.
EGCG, the main antioxidant in tea, can help inhibit an enzyme that breaks down the hormone norepinephrine. When this enzyme is inhibited, the amount of norepinephrine increases, promoting fat breakdown.
In fact, caffeine and EGCG can have a synergistic effect that helps you burn fat to use as energy for your body.
1.3 Green tea increases metabolic
Some studies show that taking green tea extract or EGCG supplements can make you burn more calories even at rest.
According to research, this number can increase as little as 3-4% and possibly up to 8%. For a person who burns 2,000 calories per day, 3-4% equates to 60-80 calories, similar to the results of a high protein diet .
1.4 Green tea can promote fat burning, especially during exercise
Some studies show that green tea extract can promote fat burning, especially during exercise. Specifically, men who drank green tea before exercising were able to burn 17% more fat than those who didn't take the extract.
Additionally, another 8-week study determined that catechins in tea increased fat burning , both during exercise and at rest.
2. How to use green tea to lose weight?
According to a study conducted by the University of Maryland Medical Center, drinking 2-3 cups of green tea per day can aid in weight loss.
When making tea, use medium hot water instead of boiling water. Because water that is too hot will damage the catechins. Soak the tea leaves for about 1-3 minutes, then use a sieve to filter and enjoy.
For effective weight loss, should choose pure green tea, minimally processed to retain high nutritional content.
3. The best time to drink green tea
In the morning
Drinking green tea in the morning can help you increase concentration and alertness.
The active ingredients L-theanine and caffeine found in green tea work to improve brain function and mood – without the negative side effects of caffeine alone.
Before exercise
Some studies suggest that drinking green tea may be especially beneficial right before exercise.
Drinking green tea before exercise helps burn more fat. Furthermore, tea can speed up recovery after an intense workout. One study found that supplementing with 500 mg of green tea extract reduced markers of exercise-induced muscle damage
4. Note when drinking green tea
Despite its many health benefits, green tea can also cause some side effects such as insomnia and decreased absorption of other nutrients.
There is research showing that EGCG in green tea can bind with minerals like iron, copper and chromium, preventing their absorption in the body. On the other hand, the tannins in green tea also work to reduce iron absorption. Therefore, if you are deficient in iron or other essential minerals, it is advisable to drink green tea between meals to limit this side effect.
In addition, green tea may cause insomnia in some people due to its caffeine content. So, if you are sensitive to caffeine, consider avoiding drinking green tea within 6 hours of bedtime to prevent sleep problems.
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