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Does Green Tea Boost Fat Loss?

When you’re trying to drop fat it is important that you choose the right foods – making bad choices can put the brakes on your diet and leave you unable to achieve your targets.

In this article we’ll take a look at green tea – a popular drink originating in East Asia that is often reported as having a number of health benefits. But can it help you lose weight? We’ll take a look.

Here’s what we’ll cover:

  • What is green tea?
  • What are the health benefits?
  • How does it help you lose weight?

What is Green Tea?

Green tea is a popular beverage made from the leaves of the camellia sinesis – a type of evergreen shrub that is native to East Asia.

This particular type of tea contains a number of bioactive products called polyphenols. These natural plant compounds are important micro nutrients evidenced for their role in the prevention of degenerative diseases.

Most of the polyphenols in green tea are referred to as catechins and this includes the one you need to know about the most – epigallocathechin-3 gallate (EGCG). 

Green tea is also fairly high in caffeine – it typically contains between 15-60mg of caffeine per cup and around 40mg of polyphenols.

Whilst the caffeine levels are lower than in a typical cup of coffee, the tannin level is much higher. These are polyphenols that have strong antioxidant benefits.


Key Point: Green tea contains a number of bioactive polyphenols such as catechins. ECGC is the most abundant of these.

The Health Benefits of Green Tea

This beverage has been used for thousands of years as a natural tonic for a number of health conditions. As we’ve seen, it is loaded with antioxidants that can have powerful effects on the body.

The bioactive compounds in the leaves of the tea have been found to help reduce the risk of developing a range of different cancers, in both men and women.

For example, a large analysis in Carciogenesis [1] found that green tea can reduce the risk of breast cancer, but interestingly, black tea had no effect. 

Similar results were found in relation to colorectal cancer too [2]. A cohort study involving over 69,000 women found that those who reported drinking green tea regularly had a significantly lower risk of developing cancer of the bowels.

Regular consumption of polyphenol-rich tea has also been shown to protect against a number of metabolic diseases. In a large Chinese study published in the Annals of Internal Medicine [3], those who drank the beverage the most reported a 33% reduced risk for diabetes. 

The polyphenol content of the leaves – in particular ECGC – may also reduce the risk of developing neurodegenerative diseases. Studies have shown that regular consumption of this antioxidant can reduce the risk of developing illnesses such as Alzheimer’s or Parkinson’s disease by a considerable amount [4].

So there are a number of reasons why you would want to include this delicious, health boosting tea in your diet. But can it help you lose weight? Let’s have a look…


Key Point: The active compounds in green tea can boost metabolic health and reduce the risk of cancers and neurodegenerative diseases.

The Fat Burning Benefits of Green Tea

Maintaining the level of daily energy expenditure during weight loss and weight maintenance is an important aspect of any successful diet plan. As is maintaining feelings of fullness while decreasing energy intake.

In the American Journal of Clinical Nutrition [5] it was proposed that green tea could offset the decrease in metabolic rate that is usually present during weight loss. This would increase dieting success significantly. Studies back this up too.

Green tea is special because it attacks fat from different angles. It also has the ability to raise metabolism and give you much needed energy – important if you are on an energy-restricted diet. It also has a thermogenic effect – the ability to stimulate metabolism by generating heat.

A study by Shixian et al [6] found that the catechins in green tea help stimulate the release of norepinephrine – a potent stimulant with thermogenic properties. This helps to elevate heart rate and body temperature, breaking down stored energy which leads to fat loss.

One of the biggest studies conducted on green tea was a meta-analysis involving 11 individual studies [7]. In this analysis, catechins were found to not only significantly decrease body weight, but also help maintain healthy weight after a period of weight loss. 

Likewise, both the catechin and caffeine content of the tea have been found to burn fat even in the short-term. In another meta-analysis [8], energy expenditure was significantly higher in those who drank either caffeinated or decaffeinated tea. Interestingly though only caffeinated tea was found to increase fat oxidation – by 16% over a 24-hour period. 

Key Point: Green tea can boost your fat loss by increasing metabolic rate and increasing energy.

Summary – Drink Green Tea for Weight Loss

Green tea is a popular East Asian beverage that is high in bioactive antioxidants called polyphenolsThese natural plant compounds are important nutrients evidenced for their role in boosting health and wellness.

This beverage really is a fantastic weapon in your fat burning arsenal. It increases metabolism with its thermogenic effect, and its caffeine content helps you to increase energy too – even when on a calorie-restricted diet.

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Containing natural ingredients such as green tea and glucomannan, Instant Knockout can help you lose weight and drop fat like the pros.

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  1. Sun, CL et al. Green tea, black tea and breast cancer risk: a meta-analysis of epidemiological studies. Carcinogenesis. 2006; 27(7): 1310-5
  2. Yang, G et al. Prospective cohort study of green tea consumption and colorectal cancer risk in women. Cancer Epidemiol Biomarkers Prev. 2007; 16(6): 1219-23
  3. Iso, H et al. The relationship between green tea and total caffeine intake and risk for self-reported type 2 diabetes among Japanese adults. Ann Intern Med. 2006; 144(8): 554-62
  4. Weinreb, O et al. Neurological mechanisms of green tea polyphenols in Alzheimer’s and Parkinson’s diseases. J Nutr Biochem. 2004; 15(9): 506-16
  5. Hursel, R et al. Catechin- and caffeine-rich teas for control of body weight in humans. Am J Clin Nutr. 2013; 98(6 Suppl): 1682S-1693S
  6. Shixian Q et al. Green tea extract thermogenesis-induced weight loss by epigallocatechingallate inhibition of catechol-O-methyltransferase. J Med Food. 2006; 9( 4): 451–8
  7. Hursel R et al. The effects of green tea on weight loss and weight maintenance: a meta-analysis. Int J Obes. 2009;33:956–61.
  8. Hursel R et al. The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: A meta-analysis. Obes. Rev. 2011; 12: e573–e581