Green Tea as a Fat Burning Supplement?

Some studies have shown that certain supplements actually do work to help burn fat for women. Some of the studies are done by universities and some are done by the companies themselves, so do your due diligence to be sure of what you are taking. Some people enjoy supplements with caffeine but others cannot deal with it. So read all ingredients before you try – and it won’t hurt to check with your doctor.

Green Tea – This is a long- known supplement addition or a diet addition that you can enjoy on its own. Green tea has been enjoyed for ages by people who realize that it can help with lowering BMI and increasing calorie metabolism.

Its active ingredient, ECGC (Epigallocatechin gallate), is a polyphenol found in green tea along with catechin, epicatechin, proathocyanidins and others. A typical cup of tea brewed from dried leaves yields about 300 to 400 mg of polyphenols, but only a small portion of that is EGCG, which is considered the most beneficial compound of the group. Numerous health effects have been attributed to EGCG, including weight loss — but the research was conducted with such high concentrations of EGCG that you are unlikely to get enough from drinking green tea alone. Fortunately, many supplement stores carry EGCG extracts, and many diet pills include EGCG extract as an ingredient.

Weight Loss

Research has shown that EGCG may help increase calorie burn and help the body use stored fat for energy.  It does this by triggering enzymes that get adipose cells to release their stored fat and increase the amount of fat used for energy.  A 2000 study at the University of Chicago showed that rats reduced their calorie intake by 60 percent after seven daily EGCG injections, allowing them to lose 21 percent of their body weight. Researchers believe that the EGCG may alter the levels of “hunger hormones,” thus reducing the appetite. The catch is that the rats were given an injection of EGCG, and the results were not as promising when the EGCG was given orally. It is unclear whether the body may not absorb EGCG fully from the digestive tract, but if an oral extract didn’t work, that leaves little hope for the lower concentrations provided by oral tea consumption.

Follow the directions on the label of whichever extract you buy, and consult your doctor before using it if you are taking medications or have any chronic condition. High doses of EGCG extract are not known to cause any untoward side effects, but drinking large amounts of green tea exposes you to high amounts of caffeine, which can cause reactions in sensitive people.

Caffeine Complements Green Tea Extract as a Fat Burner

Even though it’s not the healthiest supplement for most people, it does actually aid in weight loss. It boosts your metabolism and gives you extra energy. Caffeine complements EGCG because it also stimulates the breakdown of fat. After consuming caffeine, you’ll burn more calories as it temporarily kicks up your metabolism. In one study, it took only 50 milligrams of caffeine to boost metabolism by about 6 percent, but everyone won’t get the same results, according to a report in the European Journal of Clinical Nutrition in January 2009. Combining green tea catechins with caffeine may counteract a metabolism slowdown after weight loss, which means they could help maintain weight after you drop pounds.

Dose

There is no established dose for EGCG, partly because the research has been all over the map. Dr. Ronald Hoffman mentions a French study that found results using 90 mg of EGCG three times daily, while a 2007 study in the “Journal of the American College of Nutrition” found that twice-daily doses of 150 mg reduced resting heart rate and blood glucose levels, but did not affect weight loss. The University of Maryland Medical Center recommends up to 750 mg per day of a standardized extract, but also recommends up to three cups of green tea per day to provide 320 mg of polyphenols. Because EGCG is but a small part of the overall polyphenol content, you’re more likely to get a high enough dose by using an extract.

Use

The most successful research into EGCG and weight loss has used injections rather than oral administration. This is not practical for home use, so extracts are recommended over tea for having a higher EGCG concentration. Long-term oral use may mimic the results of an injection, which means that EGCG is not a quick fix — results may take time, and the EGCG supplement must be a part of an overall diet and exercise program.

When it comes to green tea as a fat burning supplement, even though green tea has the potential to burn fat, don’t set your weight-loss expectations too high — studies report that it only has a small to moderate effect on weight loss. One drawback is that green tea is not easily absorbed into the bloodstream. You may improve absorption by taking supplements on an empty stomach, reported a study in Antioxidants in June 2015. Fish oil and an antioxidant found in dark-coloured berries called quercetin may also boost green tea absorption, as long as they’re in supplement form.