Green Tea has been made very popular and touted for weight loss. The evidence for this I however inconclusive. Read on to understand more about Green Tea and whether it is beneficial or not.
Green Tea Benefits:
- Certain components found in tea have been associated with benefits, for managing weight. These include catechins and caffeine such as epigallocatechin gallate (EGCG) which are believed to have weight loss properties. These components may help increase energy expenditure and promote oxidation potentially aiding in weight loss.
- There have been studies suggesting that the catechins in tea could elevate metabolic rate and enhance oxidation thus contributing to weight loss. A higher metabolic rate means that your body burns calories efficiently which can be helpful for managing weight.
- Green tea has also been suggested to have an appetite suppressing effect, which might lead to calorie intake. However it's important to note that the evidence on this is not as strong as its impact on metabolic rate and fat oxidation.
- In addition to its effects on weight loss, green tea is known for its concentration of antioxidants. While this may not directly impact weight management it can contribute to health and well being which's important for maintaining a healthy weight.
It's worth noting that the effects of tea on weight loss are generally modest and can vary from person, to person. Some studies have shown effects while others have found no impact.
Moreover numerous investigations have been carried out on animals or, in controlled settings making it difficult to extrapolate the findings to humans.
A comprehensive analysis and synthesis published in 2012 in the Cochrane Database of Systematic Reviews suggested that preparations of tea may lead to a statistically insignificant reduction in weight among adults who are overweight or obese. Additionally the review found no impact of tea on weight maintenance.
How to Make / Prepare Green Tea?
The process of making tea is simple and straightforward. Here is a basic guide on how to prepare a cup of tea;
Required Ingredients and Tools:
- Green tea leaves or green tea bags
- Water (not boiling; ideally between 160°F to 180°F or 70°C to 80°C)
- Teapot or mug
- Teaspoon (if using loose tea leaves)
Step by Step Process to Prepare Green Tea:
1. Boil Water:
Begin by boiling water and allowing it to cool for a minutes. It's best not to use boiling water, for brewing tea as excessively high temperatures can result in a bitter taste.
2. Prepare the Tea:
If you're using tea leaves measure out the desired amount using a teaspoon. For a cup one teaspoon of loose leaves should be sufficient.
If you're using a tea bag simply place it in your mug or teapot.
3. Let the Tea Steep:
Pour water, over the tea leaves or tea bag. Let it steep for around 2 to 3 minutes. Be careful not to steep it for long as it might result in a taste. Adjust the steeping time based on your preference for an milder flavor.
4. Remove the Leaves or Bag:
Once the desired steeping time is reached take out the tea leaves or bag from the water. Leaving them in for long can make the tea overly strong and bitter.
5. Optional Additions:
To enhance the flavor you can add honey, lemon or any sweetener of your choice. Some people also enjoy adding a slice of ginger or a sprig of mint to their tea for an extra touch of taste.
6. Savor and Enjoy:
Pour your green tea into a cup and savor its warmth. Green tea can be enjoyed as is or paired with accompaniments according to your preference.
It's important to note that different brands and types of tea may result in variations, in taste and quality. Experiment, with brewing times and water temperatures to discover the balance that suits your personal taste.
What is the Best Time to Have Green Tea?
Determining the time to enjoy tea is influenced by personal preference and lifestyle factors. However there are considerations to take into account when deciding on the suitable time for you:
Many individuals find it beneficial to kick start their day by consuming tea in the morning. Green tea contains an amount of caffeine which can provide an energy boost without the jittery effects often associated with coffee. Starting your day with tea can enhance focus and alertness.
[ Also Read: Top 6 Morning Drinks for Weight Loss ]
2. Between Meals:
Incorporating tea between meals can contribute positively to weight management efforts. It aids in controlling cravings and appetite making it easier to adhere to a diet. It's important to note that drinking tea immediately after meals may potentially hinder nutrient absorption for iron intake.
3. Before Exercising:
Consuming green tea prior to a workout session may assist in enhancing oxidation and improving performance. The moderate caffeine content of tea provides an energy boost making it an ideal choice as a workout beverage.
Enjoying tea during the afternoon offers a break along with a subtle increase, in energy levels.
Additionally green tea can be beneficial, in combating the afternoon slump by helping you stay alert and focused throughout the day.
When it comes to consuming tea in the evening it is generally recommended to avoid doing close to bedtime due to its caffeine content. Caffeine can potentially disrupt your ability to fall asleep. However if you have a tolerance for caffeine having tea in the early evening may not have an impact on your sleep quality.
It's important to listen to your body's reaction to tea especially considering its caffeine content. Some individuals might be more sensitive to caffeine. Could experience symptoms like restlessness, difficulty sleeping or an increased heart rate. If you observe any effects it might be worth reducing your consumption of tea or enjoying it earlier in the day.
Ultimately determining the time, for consuming tea depends on what suits your lifestyle best without affecting your sleep or causing any discomfort. In conclusion, just having green tea per se shows no significant effect on weight management. Replacement of sugar laded teas & coffees with green tea, will definitely reduce the calorie load on the body.