Weight Loss and Green Tea: Your Ideal Figure

Does green tea help you lose weight? It is one of the most frequently asked questions about this drink. Here is what is known about green tea (Camellia sinensis), its catechins and its caffeine, and how to take green tea capsules sensibly.

Where does green tea come from?

Green tea comes from the leaves of the tea plant, Camellia sinensis, grown for centuries in China, Japan and South-East Asia. Unlike black tea, its leaves are not oxidised after picking: they keep their green colour and their catechins, the most studied of which is EGCG (epigallocatechin gallate). Green tea also naturally contains caffeine, also called theine, and L-theanine.

Green tea and weight: what is known

The catechins and caffeine in green tea have been studied for their effect on energy expenditure. In published trials, the effects observed on weight are small, vary from one person to another and are hard to separate from those of diet and physical activity. The studies do not allow us to claim that green tea makes you lose weight on its own, that it “burns fat” or that it curbs appetite.

What matters for weight is still a varied and balanced diet, regular physical activity and good sleep. Green tea can have a place in this routine, for example instead of sugary drinks, as some users describe below.

Infusion or capsules: what is the difference?

• As an infusion: 2 to 3 minutes in water at 70-80 °C; the catechin and caffeine content varies with the tea and the way it is prepared.
• As capsules: powdered green tea leaves, 500 mg per capsule, no preparation and no taste; practical if you do not like tea or when travelling.

In both cases, green tea provides caffeine: take this into account if you already drink coffee or energy drinks.

How to take green tea capsules

1 to 2 capsules a day, with a large glass of water, with a meal, never on an empty stomach. Avoid taking them late in the day if you are sensitive to caffeine. A box of 100 capsules of 500 mg lasts 50 to 100 days.

Precautions

• Not recommended for children or for pregnant or breastfeeding women.
• Contains natural caffeine: take care if you are sensitive to caffeine or have sleep problems or palpitations.
• In 2018, the European Food Safety Authority (EFSA) noted that high intakes of catechins (EGCG) from food supplements could be associated with adverse effects on the liver. Do not exceed the indicated dose, do not take the capsules on an empty stomach and do not combine several green tea supplements.
• If you are taking medication, ask your doctor or pharmacist for advice before starting.

What users say

Three user experiences, reproduced as given. They are individual: results vary from one person to another and depend above all on diet and physical activity.

• Customer review 1: Marie, 35

Experience: Marie started drinking green tea six months ago as part of her weight-loss diet. She replaced her sugary drinks with green tea and noticed a significant difference in her energy and her digestion.

Results: Marie lost about 5 kg in six months. She attributes part of this weight loss to drinking green tea regularly, combined with a balanced diet and physical exercise.

Comment: “Green tea really helped me feel more energetic and digest my meals better. I think it's an excellent complement to my weight-loss diet.”

• Customer review 2: Jean, 42

Experience: Jean added green tea to his daily diet three months ago. He drinks two cups a day, usually in the morning and in the afternoon.

Results: Jean noticed a slight weight loss, about 2 kg in three months. He also noticed better concentration and fewer cravings for sweets.

Comment: “Green tea helped me control my sugar cravings, which was good for my weight loss. However, I think results vary from person to person.”

• Customer review 3: Sophie, 28

Experience: Sophie tried green tea for a month, drinking a cup every morning. She hoped it would help her lose weight faster.

Results: Sophie did not see any significant weight loss during that month. She found that green tea tasted pleasant, but she did not notice any notable change in her weight or her energy level.

Comment: “I didn't see big results in terms of weight loss, but I enjoy the taste of green tea. I think I'll keep drinking it for its other health benefits.”

Frequently asked questions

Does green tea help you lose weight?

Not on its own. The effects measured in studies are small and variable; it can go along with a balanced diet and regular physical activity, but not replace them.

How many green tea capsules a day?

1 to 2 capsules of 500 mg a day, with a meal. Do not exceed this dose.

Can you take green tea in the evening?

Better to avoid it if you are sensitive to caffeine: take it in the morning or at midday instead.

Green tea capsules or infusion?

The infusion is drunk as a hot drink; the capsule is taken without preparation, at a fixed dose. The choice depends on your habits.

Further reading

Read also: is moringa effective for weight loss? and soursop (graviola) and weight loss: what is really known. See also green tea, ginger, clove and cat's claw in capsules and all our plants in capsules.

Food supplement: not a substitute for a varied and balanced diet or a healthy lifestyle. This information is provided for information purposes; this food supplement does not prevent, treat or cure any disease and is not a substitute for medical advice.