Green tea has popularly known for weight loss supplements. It holds healthy compounds and antioxidants that made this fresh beverage popular in Asia. Green tea has been shown to act against breast cancer cells and increase life expectancy. Therefore, it became staple at mealtime and during diet plans across the world.
American people have a primary goal of weight loss. Most of the western people suffer from busy lifestyles and unhealthy diets, which lower the management of healthy weight and end up in fat gain. Significant weight gain is not healthy as it causes to trigger high cholesterol and imbalanced blood sugar. These symptoms cause serious ailments, including diabetes and heart problems. Fortunately, there are different ways to reduce weight and fat, including the green tea diet.
Do not assume, green tea diet is not about drinking green tea all time but combining green tea with the healthy elixir to increase weight loss.
Green Tea Nutrition
Table of Contents
- Catechins
- Caffeine
- Theanine
- Vitamin C, B2, Folic Acid, B-Carotene, E
- Saponins
- Fluorine
- Y-Aminobutyric acid
- Manganese
- Potassium
- Phosphorus
- Calcium
What Is the Green Tea Diet?
Green tea diet is prepared by using camellia Synesis plant leaves. Green tea is the best tea with white tea, black tea, and oolong tea. It is considered one of the less processed tea products with a high number of chemical compounds and antioxidants. The green tea diet involves consuming it many times a day. The idea behind multiple consumptions is that it will block the fat absorption, which lowers the weight gain. It helps to speed up the metabolism and promote fat burning mechanism to reduce weight. The green tea diet was first famous for weight loss and food experts on at Eat This, No That, and issued by Med-Health. The manufacturer recommends a diet of 17 days. However, you can continue drinking green tea every day after not having negative side effects.
Begin Your Day with One Cups of Green Tea
During the green tea diet, you will begin the day by consuming an 8-ounce of green tea. You can brew it cold or hot, as your preference. Green tea consists of a mild quantity of caffeine that promotes your system as you wake up. The vitamins and antioxidants boost the immune system and make you healthy.
Consume Green Tea Before Every Meal
The 2nd cup of your green tea is before eating breakfast. Consuming one cup of tea before having a meal helps to keep you full. If you are full, then it will limit calorie consumption. Green tea also holds some chemical compounds that signal the brain to convert fat storage into energy. Consuming green tea before a meal also improves fat burning and digestion.
The green tea diet does not restrict more than 4-cups every day. You can combine it with another healthy snack. Make sure you do not have any other health condition, which will negatively get affected.
Green Tea Plan for Weight Loss
Monday
Early Morning: 7.30 am
- Drink one cup green with 1-tbsp lime juice
Breakfast: 8.30 am
- Eat 2 boiled eggs, 4-soaked almonds, and 2-cup fat-free milk.
Pre-Lunch: 11.00 am
- Drink one cup green tea
Lunch: 12.30 pm
- Eat a chicken salad or zoodles with olive oil and cherry tomatoes
Post-lunch: 3.00 pm
- 1/2 cup yogurt
Pre-Dinner:Â 5.00 pm
- Drink one cup green with one multigrain biscuit
Dinner: 7.30 pm
- Mushroom clear soup or asparagus with grilled salmon
Tuesday
Early Morning: 7.30 am
- Drink one cup green with 1-tsp cinnamon powder
Breakfast: 8.30 am
- Eat watermelon juice, oatmeal, and 4 almonds.
Pre-Lunch: 11.00 am
- Drink one cup green tea
Lunch: 12.30 pm
- Eat Grilled chicken with spinach, or lettuce wrap, broccoli, with swiss chard light dressing salad
Post-lunch: 3.00 pm
- 1-cup fruits
Pre-Dinner:Â 5.00 pm
- Drink one cup green with one saltine cracker
Dinner: 7.30 pm
- Eat wheat pasta with tomato, zucchini, and feta.
Wednesday
Early Morning: 7.30 am
- Drink one cup of green tea with honey
Breakfast: 8.30 am
- Eat kale, and 4 almonds, and cucumber smoothie
Pre-Lunch: 11.00 am
- Drink one cup green tea
Lunch: 12.30 pm
- Eat one cup of fruits with one cup of coconut water
Post-lunch: 3.00 pm
- 1-cup buttermilk
Pre-Dinner:Â 5.00 pm
- Drink one cup green tea with 1/4 cup of boiled corn with lime juice
Dinner: 7.30 pm
- Tuna salad or Chickpea stuffed with bell pepper.
Thursday
Early Morning: 7.30 am
- Drink one cup green tea
Breakfast: 8.30 am
- Quinoa with one cup of tomato juice
Pre-Lunch: 11.00 am
- Drink one cup green tea
Lunch: 12.30 pm
- Kidney beans or mackerel with grilled veggies
Post-lunch: 3.00 pm
- Eat half cup baby carrots
Pre-Dinner:Â 5.00 pm
- Drink one cup green
Dinner: 7.30 pm
- Eat shell pasta with spinach, broccoli, and olive oil.
Friday
Early Morning: 7.30 am
- Drink one cup green with 1/2 tsp cinnamon
Breakfast: 8.30 am
- Eat one banana, scrambled eggs, and 2-almonds
Pre-Lunch: 11.00 am
- Drink one cup green tea
Lunch: 12.30 pm
- Cucumber soup without cream
Post-lunch: 3.00 pm
- One cup watermelon
Pre-Dinner:Â 5.00 pm
- One cup green tea with 1/2 cup unsalted popcorn
Dinner: 7.30 pm
- Veggies or Grilled chicken with hummus
Saturday (Cheat Day)
Early Morning: 7.30 am
- Drink one cup green tea with lime juice
Breakfast: 8.30 am
- Eat wheat pancakes with one cup of pomegranate juice.
Pre-Lunch: 11.00 am
- Drink one cup green tea
Lunch: 12.30 pm
- Eat chicken burrito and egg or creamy sweet potato burrito
Post-lunch: 3.00 pm
- Eat 4-strawberries dipped in dark chocolate
Pre-Dinner:Â 5.00 pm
- One cup of green tea
Dinner: 7.30 pm
Eat mashed potatoes with chicken breast with sautéed veggies, one small brownie or broccoli, spinach, or parmesan casserole with one small frozen yogurt.
Sunday
Early Morning: 7.30 am
- Drink one cup green tea with honey and cinnamon
Breakfast: 8.30 am
- One boiled egg and kale smoothie
Pre-Lunch: 11.00 am
- Drink one cup green tea
Lunch: 12.30 pm
- Grilled broccoli, asparagus, and carrots with chicken/mushroom
Post-lunch: 3.00 pm
- One cup cucumber
Pre-Dinner:Â 5.00 pm
- Drink 1-cup of green tea with one multigrain biscuit
Dinner: 7.30 pm
- Asian style tofu, stir-fried veggies, or brown rice with chicken
Green Tea: Weight Loss Benefits
Find out how green the diet works. According to experts, the weight loss benefits from green tea extract provide antioxidants, catechins, and caffeine. Researchers also discovered that every compound of green tea effectively work on belly fat burning and detox your body from harmful chemicals that raise the risk of weight linked diseases.
The Role of Catechins in Green Tea
Green tea contains the chemicals that signal the body and brain to use fat for the burning process. It is the most prominent component called catechin and also known as EGCG or epigallocatechin gallate. According to a study published in the American-Journal-of-Clinical-Nutrition analysis, the EGCG impact on weight loss and energy. The participants were consumed extract of green tea before every meal. The analysis result shown that people who consumed green tea extract were able to burn 80 calories every day than the other group.
According to a study issued in Physiology-and-Behaviour discovered that green tea catechins help in fat oxidation, which is a process that your body utilizes to breakdown stored fats. Green tea catechins also are shown to promote energy levels, liver functions, and metabolic rate. Green tea stimulates metabolism by increasing the inner temperature of the body. It signals your digestive system to increase the fat burning process for more energy. Green tea helps to induce the release of cellular fatty acids called catecholamines. These compounds stop the production of the enzyme, which lower fatty acid production. Green tea helps to melt these fat cells into the energy.
Eliminates Free Radicals
Green tea is strong because it helps to detox your body. Often free radicals are molecules and atoms that cause to unpair the electrons. It makes these agents more reactive over a chemical level. Free radicals help to repair the damaged cells and prevent weakness. Free radicals present in the body cause premature aging, weight gain,
heart ailments, and cancer. Free radicals may affect by raising oxidation, which is like rust in the body. Compounds present in green tea helps to lower these free radicals and improve weight loss.
Consuming green tea helps to lower the risk of oxidation by removing toxins. According to a study issued by European-Journal-of-Nutritions research, shows the impact of green tea on oxidative stress. The study investigated 16 college-level sprinters on from a time of 4-weeks. The individuals were divided into 2-groups and got a placebo or green tea extract. As a result, the athletes who consumed green tea supplements lowered oxidative stress. Oxidative stress is linked with weight gain. By lowering oxidation, green tea can reduce weight gain.
Caffeine
Green tea comprises caffeine, which is a natural energizer to improve energy and sustain weight loss. Caffeine stimulates you to wake up in the morning by releasing a neurotransmitter named adenosine. By stopping this chemical, caffeine also helps to prevent raised levels of norepinephrine and dopamine, which are happy elements to improve energy and your alertness. It also lessens muscle fatigue and limits the lethargic feeling. Regarding weight loss, caffeine helps to gain power from a workout and boost performance. According to metanalysis issued in the Scandinavian-Journal or Medicine-&-Science-In-Sports, examined the impact of caffeine on the workout in 21 studies. The research discovered that caffeine lowers the sense of distinguished exertion by 29%, which means you will feel less drained and tired after a workout.
According to another meta-analysis issued in the International Journal of Sport-Nutrition-and-Exercise-Metabolism analyzed the caffeine effects on energy in a workout. The research combined 40 double-blind studies and discovered an improvement in workout results by 12.3% from caffeine. Caffeine in green tea found effective for the endurance workout like running. Consuming green tea helps to boost stamina and weight loss.
Low Calorie
Green tea is free of calories and can be replaced easily with sugary beverages, which are unhealthy. Make sure to include limited sweetness like maple syrup to avoid healthy drink into unhealthy. Try replacing sugar with natural stevia or flower blossoms in green tea.
Improve Brain Function
Green tea helps to improve brain functions while on a weight loss diet. The active ingredients called caffeine in green tea stimulate the brain functions without causing jittery effects linked with high caffeine.
Hight caffeine consumption may affect the brain and block the neurotransmitter like adenosine. It also raises the neurons firing and the concentration of the neurotransmitter like norepinephrine and dopamine.
Research has continuously shown that caffeine helps to improve your brain functions such as reaction time, mood, vigilance, and memory. However, caffeine is not only promoted your brain but also provide amino acid-L theanine, which helps to promote blood to the brain.
Increases Fat Burning
Green tea helps to benefits fat burning by boosting the metabolic rate. According to one study of 10 healthy men, consuming green tea extract raised the calories to burn by 4%. In other involving 12 healthy men, green tea extract raised the fat oxidation by 17% compared with people consuming the placebo.
However, some studies about green tea show to promote metabolism, so effects may vary from individual to individual.
The caffeine present in green tea also boosts physical performance by stimulating fatty acids from fat storage and fuel to energy.
Lower Cancer Risk
Cancer is a health condition for the uncontrolled growth of harmful cells. It is one of the leading causes of death risk across the world. According to research, oxidative damage triggers inflammation, which results in chronic disease, including cancer. The antioxidant helps to fight against oxidative damage. Green tea is a powerful way to get antioxidants.
Green tea consumption while on a weight loss diet helps to prevent prostate cancer, breast cancer, or colorectal cancer.
Reduce Bad Breath
The catechins available in green tea also benefit oral health. According to test-tube research, the catechins help to defeat bacterial growth and decrease the risk of infection.
Streptococcus Mutans is a typical bacterium in the mouth. It causes plaque formation and is the main cause of tooth decay and cavities.
Studies demonstrate that the catechins in green tea can restrain the development of oral microorganisms in the lab. However, no proof shows that drinking green tea has comparable impacts. However, there is some evidence, which shows that green tea may lower the bad breath.
Prevent Cervical dysplasia
Green tea diet helps to benefits to prevent the growth of abnormal cervical cells caused by HPV-human papillomavirus infection.
Prevent Clogged Arteries
Most of the population research recommend that consuming green tea helps to decrease the clogged arteries’ risk. It happens more in men than in women. Strong antioxidants lower the weight of green tea leaves. It provides a crucial compound called EGCG, which reduce artery plaque clogging.
Prevent Endometrial Cancer
Drinking green tea helps to prevent the risk of endometrial cancer risk. Endometrial cancer forms a lining on the uterus and results in cancer in most American women. According to the National-Cancer-Institute, there are 42,000 cases and 7,800 deaths every year in the US. A researcher from National-Shanghai-Center from China found that green tea and black tea helps to prevent endometrial cancer.
High blood pressure
There is some contradictory proof regarding the green tea outcomes on high blood pressure. Research from China shows that consuming 12-599 ml of green tea or oolong tea every day helps to lessen high blood pressure risk. Consuming more than 600 ml every day have the link for lowering risk. Also, early clinical studies suggest that consuming green tea extract for 3 months and three-time every day for 4-weeks helps to lower the blood pressure in people with high blood pressure. The study of clinical research tells that green tea helps to lower the systolic blood pressure by up to 3.2 mmHg and diastolic blood pressure by up to 3.4 mmHg in people with or without increased blood pressure.
Benefit Low Blood Pressure
Consuming green tea may help to increase blood pressure in people with low blood pressure. Green tea also reduces the thick, white patches in individuals with oral leukoplakia.
Osteoporosis
According to a research study recommend that consuming green tea for 10 years is linked with raised bone mineral density. Research also suggests that consuming green tea provides 500 mg catechins, which are important antioxidants to improve bone strength before menopause in females with low bone density.
Ovarian cancer
Women, who regularly consume tea, including black or green tea, have a reduced risk of growing ovarian cancer. But it will not prevent the ongoing ovarian cancer or recurring in a female with family history.
Prevent Type 2 Diabetes
Type-2 diabetes is increasing health ailment for decades. This condition causes to effects about 1 in 10 people in American. Type-2 diabetes cause to raise blood sugar and insulin resistance or unable to produce insulin. According to studies, green tea helps to improve your insulin sensitivity and lower blood sugar.
There are some indications that green tea helps to lower the diabetes growth risk. According to research from Japan, people who consumed six or more cups of green tea every day were 33% less prone to develop type-2 diabetes than the people who consumed one cup every week.
Possible Side Effects
Stomach Irritation
Drinking more green tea may result in stomach irritation in some individuals. These side effects may raise with caffeine consumption. Try consuming a limited amount of caffeine to prevent discomfort. You can drink green tea before and after the meal.
It’s a Diuretic
Green tea is naturally diuretic and may cause dehydration after large consumption. Make sure to consume enough water to avoid this side effect.
Caffeine
Green tea contains high caffeine, which may cause sensitivity in some people. Consuming green tea after dinner but may make sleep restless in some people. Try consuming the last cup of your green tea before having dinner. Keep aim to drink green tea before 2-3 hours before sleeping.
Green Tea: Brewing Methods
There are different methods for brewing green tea perfectly and healthily.
Method 1: Green Tea Brewing with Leaves
- Take one teaspoon green tea leaves for making one cup of green tea.
- Add the leaves in a tea strainer or sieve.
- Boil water at 80-85 degrees celsius as this can be an ideal temperature for making green tea.
- Add the sieve on a cup or mug and pour some hot water in it.
- Let the tea steep for three minutes.
- Drink one spoonful of tea after every 1/2 a minute to know if you like the flavor.
Method 2: Green Tea Making with Tea Bag
- Boil the water at 80-85 degrees Celsius temperature.
- Place a green tea bag in the mug and add some hot water into the mug.
- Wait for 3-minutes and remove the tea bag and enjoy your healthy drink.
Method 3: Green Tea making with Green Tea Powder
- Boil some water on 80-85 DC.
- Overheating may generate a bitter taste.
- As the water gets to the desired heat, add 1-tsp of green tea powder.
- Usually, green tea takes 3-minutes to brew, after which the tea turns in brown color.
- Filter the tea and combine honey for taste.
You Don’t Need More
During weight loss benefits of green tea are different and dynamic, as you can get from 2.5 cups of green tea every day.
Few Green Tea Varieties Are Better Than Others for Weight Loss
If you are looking for weight loss with green tea, try choosing matcha green tea, which contains high antioxidants and nutrients.
Green tea vs black tea
Different the tea is picked up from leafy green shrub, which belongs to the Camellia plant.
However, while making black tea, the leave is fermented and cured. It will break down the active compounds.
Similarly, green tea is prepared with light steaming with leaves after picking. It will not preserve the active compound but also remove the enzymes that would break down constantly.
Follow the green tea weight loss diet, carefully as mentioned above information. It is recommended to check your overall health with your physician and take advice before following the green tea diet. Hidden health conditions without any symptoms may cause a problem with the green tea diet and limit the results. However, if you are healthy and trying for weight loss, then green tea is the best option. Manage your eating habits and do workout to burn calories. Take enough sleep and stay hydrated to get desired weight loss results.