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How Green Tea Extract Effects Weight Loss

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If you’ve been trying to shed those holiday pounds or get in shape for summer, you may have heard about green tea and its magical weight loss benefits. Green tea has gained popularity over the years since the taste was first discovered in 2737 B.C.<sup>3</sup> By now most of the world knows the surface benefits of green tea extract outside of just being a tasty beverage. It can be used to soothe a sunburn, reduce puffy eyelids, improve metabolism and so on.<sup>2</sup> Hands down, the most talked about benefit has been its effect on weight loss. But how much do you know about green tea beyond the usual claims? In this article we'll discuss what effect green tea extract has on weight loss. Then we’ll move on to other benefits of green tea you may not know about. <h4><p style="color: rgba(20, 117, 135, 1)">What is Green Tea Extract Exactly?</p></h4> Green tea is a descendant of the <i>Camellia sinensis</i> plant. This is the plant where all “true” tea comes from.<sup>8</sup> It’s a small evergreen shrub located in China that thrives in forested areas.<sup>1, 4</sup> Black tea, white tea, and oolong tea all come from different species of the same plant as green tea. A different processing method leads to each of these teas. Green tea extract, is green tea leaves prepared in supplement form.<sup>1, 11</sup> It’s also important to note that herbal teas (such as chamomile or mint) are not considered “true” tea. They are botanical herbs that do not stem from the Camellia sinensis plant.<sup>4, 8, 13</sup> Camellia sinensis is chock-full of health-boosting compounds. Among these are <i>polyphenols</i> and <i>catechins</i>— types of <a target="_blank" href="https://www.warriormade.com/content/diet/do-micronutrients-matter-as-much-as-macronutrients/"><strong>micronutrients</strong></a> you get from certain plant-based foods. Many of those foods wouldn’t be suitable if you’re on a <a target="_blank" href="https://www.warriormade.com/content/diet/keto-beginner-grocery-list"><strong>low-carb diet.</strong></a><sup>5,6,9</sup> Adding supplements with green tea extract as one of the main ingredients is an easy way to work these micronutrients into your diet. Especially, if you’re not a fan of drinking green tea. <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/green-tea-extract-in-bowl-and-capsules.jpg" alt="green tea extract in bowl and capsules"> </div> A steady rise in the interest of the benefits of green tea—and the studies surrounding its active compounds—has led many supplement blends to include green tea extract.<sup>9</sup> The <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/12587987"><strong>US National Library of Medicine</strong></a> did a study on the effects of tea compounds on health and metabolism. Results showed that these micronutrient compounds, <i>may also function indirectly as antioxidants through their effects on transcription factors [molecules that control the activity of a gene] and enzyme activities</i><sup>9</sup>. The study also notes that <i>tea catechins and polyphenols are effective scavengers.</i><sup>9</sup> In the early days, green tea was primarily available to the highest tiers of Chinese society, the crème de la crème.<sup>3</sup> Now, it’s available to anyone. No aristocrat bloodlines required. Over the years there’s been plenty of talk about the positive effects of green tea on your health. But what about green tea extract for weight loss? No doubt you’ve heard your fair share of claims on how green tea is a weight loss miracle. Let’s unpack some of the key benefits green tea extract has to offer for weight loss. <h4><p style="color: rgba(20, 117, 135, 1)">Is Green Tea Extract Harmful?</p></h4> The short answer is, no. Green tea is not harmful. As with any other edible plant, there are some things you should keep in mind. First, negative side effects are rare but still possible. If you suffer from anemia, liver disease, osteoporosis, or any other chronic health condition, taking green tea extract may make your symptoms worse.<sup>1</sup> So, have a talk with your doctor before deciding to take it.<sup>1</sup> <i>As with anything</i>, if you notice a pattern of discomfort or any negative symptoms when you consume things containing green tea <i>consult your doctor</i>. Second, the likelihood of adverse side effects can increase if you’re sensitive to caffeine or taking more than than the recommended daily amount.<sup>2</sup> Now, let’s have a look at how a safe dosage of green tea extract can boost your weight loss efforts. <h4><p style="color: rgba(20, 117, 135, 1)">How Can Green Tea Extract Help You Lose Weight?</p></h4> As we already discussed, the micronutrients found in green tea extract have the ability to boost your metabolism.<sup>9</sup> Combine this with <a target="_blank" href="https://www.warriormade.com/content/exercise/"><strong>exercise</strong></a> and <a target="_blank" href="https://www.warriormade.com/content/diet/a-beginner-guide-to-the-keto-lifestyle/"><strong>a ketogenic diet</strong></a> and you’ll become a fat-burning machine! <i>Thermogenesis.</i> This is the intense warming effect that allows your body to burn calories to digest food and produce heat. This is how green tea extract can help you lose weight. Studies have shown that green tea extract has the ability to supercharge this process, better than caffeine, and increase the amount of calories your body can burn.<sup>1, 12</sup> <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/jeans-too-big-on-girls.jpg" alt="jeans too big on girls"> </div> How can you make all this work for you? It all depends on the amount of green tea extract you take. According to a study done by the <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/22246619"><strong>University of Southern California Keck School of Medicine</strong></a>, you need 400 to 500 mg of green tea extract each day to reap the beneficial effects.<sup>1, 22</sup> But that isn’t all green tea extract has to offer. Let’s take a look at a few more advantages of taking green tea extract every day. <h4><p style="color: rgba(20, 117, 135, 1)">What Other Benefits Does Green Tea Extract Have?</p></h4> Although weight loss is the hot topic when it comes to green tea, it has a lot more to offer than just a smaller waistline. Here are some of the other benefits you may not know about green tea extract: <ul> <li><strong>Green Tea Extract May Help Lower Your Risk for Type 2 Diabetes</strong>: Type II diabetes is a chronic condition that affects the way your body regulates sugar and uses insulin. Causing your body to lose sensitivity to insulin, making it less effective. Studies show that green tea extract may increase insulin sensitivity by as much as 13 percent.<sup>14, 15</sup></li> <li><strong>Green Tea May Improve Liver Function</strong>: Researchers found that the antioxidant content of green tea may help protect the liver from toxic substances. It may even block the absorption of some of the fat that leads to fatty liver disease.<sup>20</sup></li> <li><strong>Green Tea is a Good Memory Booster</strong>: New research suggests that green tea can enhance your memory and cognitive performance. In a study conducted by the University Hospital of Basel in Switzerland, researchers found promising results that green tea could help with memory disorders.<sup>21</sup></li> <li><strong>Green Tea Extract is Great for Skin</strong>: Incorporating green tea into your daily regimen offers the benefit of <a target="_blank" href="https://www.warriormade.com/content/diet/can-ketosis-reduce-inflammation"><strong>reducing inflammation</strong></a>! This may not come as a surprise, but green tea is a great source of antioxidants. Whether you’re taking a supplement with green tea extract or applying it directly to your skin. In a study investigating the usefulness of green tea in dermatology, the findings showed that because of how effective green tea is at scavenging for free radicals, it could improve signs of aging as well as other skin issues.<sup>17, 18</sup></li> </ul> <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/green-tea-facial.jpg" alt="green tea facial"> </div> <h4><p style="color: rgba(20, 117, 135, 1)">The Takeaway</p></h4> Green tea has prevailed as an aid for weight loss for many years. Sad to say, no supplement is a magic wand for weight loss—including supplements with green tea extract as the star ingredient. While it is more convenient and offers many health advantages besides weight loss, supplementing with green tea is still not a replacement for proper <a target="_blank" href="https://www.warriormade.com/content/diet/"><strong>nutrition</strong></a> and <a target="_blank" href="https://www.warriormade.com/content/exercise/"><strong>exercise</strong></a>. Especially if you want to stick to your weight loss goals. If you're looking to add an even bigger boost of micronutrients to your daily routine, you’ll want to check out our article on <a target="_blank" href="https://www.warriormade.com/content/diet/10-amazing-benefits-of-cocoa"><strong>the amazing benefits of cocoa powder</strong></a>! <h5>Resources</h5> <ol> <li> <a target="_blank" href="https://legionathletics.com/green-tea-extract/">The Definitive Guide to Green Tea Extract Supplementation</a></li> <li> <a target="_blank" href="https://www.webmd.com/vitamins/ai/ingredientmono-960/green-tea">Green Tea: Uses, Side Effects, Interactions, Dosage, and Warnings</a></li> <li> <a target="_blank" href="https://www.hackberrytea.com/blogs/tea-education/the-history-of-green-tea">The History of Green Tea</a></li> <li> <a target="_blank" href="https://www.thespruce.com/camellia-sinensis-definition-765682">The Tea Plant: Camellia Sinensis</a></li> <li> <a target="_blank" href="https://www.healthline.com/health/polyphenols-foods">Top Food With Polyphenols</a></li> <li> <a target="_blank" href="https://examine.com/supplements/green-tea-catechins/">Green Tea Catechins</a></li> <li> <a target="_blank" href="https://www.drkarafitzgerald.com/2017/06/12/get-egcg-green-tea/">How to Get the Most EGCG From Your Green Tea</a></li> <li> <a target="_blank" href="https://www.thespruceeats.com/herbal-tea-definition-765711?_ga=2.39794916.693806128.1551889370-2001466662.1551889370">Herbal Tea Definition</a></li> <li> <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/12587987">Tea Catechins and Polyphenols</a></li> <li> <a target="_blank" href="https://www.britannica.com/science/transcription-factor">Transcription Factor | Definition Effects & Types</a></li> <li> <a target="_blank" href="https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=greenteaextract">Green Tea Extract - Health Encyclopedia</a></li> <li> <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/10702779">Green Tea and Thermogenesis</a></li> <li> <a target="_blank" href="https://www.arborteas.com/health-benefits-camellia-sinensis/">Health Benefits of True Tea</a></li> <li> <a target="_blank" href="http://www.diabetes.org/diabetes-basics/type-2/">Type 2 Diabetes</a></li> <li> <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18326618">Green Tea Extract Ingestion, Fat Oxidation, and Glucose Tolerance</a></li> <li> <a target="_blank" href="https://www.efsa.europa.eu/en/press/news/180418">EFSA Assesses Safety of Green Tea Catechins</a></li> <li> <a target="_blank" href="https://www.sunsaferx.com/health-and-wellness/health-benefits-green-tea/">Health Benefits of Green Tea</a></li> <li> <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/23346663">Green Tea in Dermatology</a></li> <li> <a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK299060/">Green Tea Catechins and Sport Performance</a></li> <li> <a target="_blank" href="https://today.uconn.edu/2009/02/nutritional-scientist-studies-impact-of-green-tea-on-liver-disease/#">Nutritional Scientist Studies Impact of Green Tea on Liver Disease</a></li> <li> <a target="_blank" href="https://www.medicalnewstoday.com/articles/275206.php">Green Tea May Boost Our Working Memory</a></li> <li> <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/22246619">Effect of 2-Month Controlled Green Tea Intervention</a></li> <li> <a target="_blank" href="https://www.healthline.com/nutrition/how-much-green-tea-per-day">How Much Green Tea Should You Drink Per Day</a></li> </ol>

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