Can You Lose Weight with Green Tea Extract?9 min estimated reading time

lose weight with green tea

Can You Lose Weight with Green Tea Extract?


Green tea extract capsules have become popular because of the possible health benefits that appear from different studies such as weight loss.

Especially if you do not like the taste of green tea, green tea in capsule form can offer a solution.

Research has shown that green tea extract is just as effective as drinking green tea, but then you have to drink a lot. So you can get all the benefits without having to drink even one glass of tea.

What you will learn in this article is:

  • What green tea extract is exactly
  • How much green tea you should drink if you want to match the right green tea extract quantities
  • Which substance in green tea extract can cause weight loss and increased fat burning
  • What the pitfalls are when buying green tea extract capsules
  • And much, much more …


What is Green Tea Extract?

green tea extract powder

Green tea extract is the concentrated form of green tea.

Green tea was first cultivated by the Indians and in China, but quickly became popular around the world.

Today, except for water, tea is the most consumed beverage in the world. Almost 20% of the tea consumed worldwide is green tea.

Before I discuss the benefits from the literature of green tea, let’s look at what green tea extract actually is.

The most useful parts of green tea leaves are the leaf bud, the leaves and the stem.

Green tea is not fermented and is produced by steaming fresh leaves at high temperatures. During this process, it is able to retain important molecules (such as polyphenols).

What distinguishes green tea extract from green tea leaves?

Extraction has taken place with a green tea extract. That is an act whereby substances are separated from each other. In this way, you ultimately only retain the active substances of the tea plant that is highly concentrated. These active substances in powder form are then the extract.

The Effect of Green Tea Extract

In practical terms, there is not so much difference between including green tea extract and drinking green tea. Like green tea, green tea extract is a good source of antioxidants.

Many of the health benefits of green tea and green tea extract are related to polyphenols. Green tea contains 30-40% polyphenols. Polyphenols are molecules that plants produce to protect themselves against radiation and various pathogenic microorganisms.

There are different polyphenols, and the green tea plant is particularly rich in catechins. There are different types of catechins. Green tea contains a large amount of the powerful catechin epigallocatechin gallate (EGCG).

From EGCG you must know that it is a powerful antioxidant. This unique substance can provide protection against free radicals, and thus protection against damage to cells .

Most green tea extract supplements contain a reasonable amount of caffeine (in tea caffeine is also called theine), it is thought that a moderate amount contributes to a positive state of mind (source, source).

Green tea extract capsulesgreen tea capsules

You may wonder why we do not just drink green tea when there is so little difference between green tea and green tea extract?

Although both forms are a good source of antioxidants, green tea extract capsules can sometimes be more concentrated than an average cup of plain green tea .

American research shows that the good antioxidants in green tea extract in capsule form are better absorbed by the body than if they are consumed as a drink (green tea) (source) .

But there is another reason why green tea extract is so popular!

Green tea extract can be combined with other substances that contribute to good health or stimulate fat burning (such as in weight loss pills).

Of course, it is also more convenient to swallow a capsule than to make tea all day (and therefore often to the toilet). The tea bags will generally be more expensive than the capsules. Certainly not ideal.

Lose Weight with Green Tea Extract?

Can green tea extract help with weight loss? If you look at certain studies, the answer is ‘yes’ because some show a modest weight loss or increased fat burning.

Green tea extract can contribute to modest weight loss in various ways.

If you have ever bought supplements that claim to stimulate fat burning, you may have noticed that there is always a nice amount of green tea extract in it:

fat burners-green-tea-extract label

And this is not done without reason!

A meta-analysis (cluster of studies) shows that the intake of green tea extract helps to increase fat burning (source).

It is in particular the combination of catechins and caffeine that seems to be conducive to weight loss (source, source). For both catechins and caffeine researchers have determined that it has a strengthening effect on thermogenesis (source, source).

Thermogenesis is the increase of the resting metabolism, so that your body burns more calories to produce heat and digest food.

Several studies have shown that green tea extract stimulates fat burning and can cause fat loss, especially around the abdominal area (source, source).

In a study of 60 obese participants, the group who took green tea extract lost 2.7 kg and had an increase in their metabolism of 61 calories per day after 3 months (source).

In another study lasting 12 weeks, a weight loss of 1.1 kg and a reduction of 0.4 BMI were observed in obese women who daily ingested 856 mg of EGCG while not significantly different in the placebo group (source). The researchers reported that there were no side effects among the participants in the EGCG group. However, it is not advisable to take more than 800 mg EGCG per day because it may cause health problems (source).

abdominal fat by woman

As the research results show, a small positive effect can be found on weight loss when taking green tea extract.

Some studies have only found modest effects of green tea extract on metabolism, while others conclude that green tea extract only contributes to weight loss if lifestyle changes occur.

This means that the intake of green tea extract only helps with weight loss if you also follow a healthy diet and do some form of body training (source).

But that is always the advice with supplements: a healthy lifestyle is important, as well as a varied, balanced diet, for which nutritional supplements are NEVER a replacement.

Do you want to lose weight with the help of a pill?

An effective and powerful supplement that supports weight loss is glucomannan. This is because the fibers of glucomannan absorb a lot of water and thereby contribute to a reduced appetite and an increased feeling of satiety.

Discover exactly how glucomannan works and how you lose weight and get a tighter stomach.

View Glucomannan supplement (without additional fillers)

Green Tea Extract Side Effects

Green tea extract is generally considered safe. Little to no serious side effects of green tea extract are known.

People who suffer from kidney failure, liver disease and heart disease should be careful with a green tea extract. Pregnant women and breastfeeding women should not use green tea extract. If in doubt, always consult your doctor, pharmacist or specialist.

In case of medication use, consult your doctor, pharmacist or specialist before use.

Green tea extract can contain caffeine and methylxanthines, so be careful if you are sensitive to caffeine. Or choose a green tea extract that is decaffeinated or low in caffeine.

Green Tea Extract Experiences

The experiences of most users of green tea extract that can be read on the internet are very positive. A few people suffered from minor side effects such as headaches and increased heartbeat.

A small selection of people’s reactions:

I took green tea extract years ago when I started training intensively. Then I saw a noticeable difference, not only in body weight but also in energy. Green tea extract is not a magic pill, but it certainly helps with a healthy lifestyle. – Sander

I do not like green tea so green tea extract was a great alternative for me. I take it in the morning during breakfast because I do not want to worry that later in the evening I can not sleep because of the amount of caffeine. Now that I am working for three weeks, I notice that I have more energy. My fat percentage has remained the same for the time being. – Patricia

Green tea extract definitely works! Unfortunately, my stomach is upset by these pills. Too bad, because I felt more energetic and had the idea that it helped with fat burning. – K.M.

Recommended Dosage of Green Tea Extract

The recommended dosage of green tea extract is between 250 and 500 mg per day (source).

The dose you use also depends on the strength and quality (% catechins / EGCG) of the extract you use. Therefore it is advisable to simply keep the recommended use on the package.

An average cup of green tea contains about 50 to 150 mg of catechins. That would mean that you should drink at least 2 to 3 cups of green tea a day if you want to match those extract quantities.

Be careful not to exceed the recommended daily dose, which can lead to unpleasant side effects such as a headache, irritability and feeling restless. Most likely this has to do with the caffeine content that is present in many green tea extracts.

The best times to use green tea extract is in the morning and in the afternoon because green tea extract contains caffeine and may possibly affect your sleep cycle.

To prevent these side effects you can go for an extract that is free of or low in caffeine, although you lose an important ingredient. Caffeine is known to temporarily increase your metabolism and speed up your heartbeat.

Do you want to Lose Weight with the help of a pill?

An effective and powerful supplement that supports weight loss is glucomannan. This is because the fibers of glucomannan absorb a lot of water and thereby contribute to a reduced appetite and an increased feeling of satiety.

Discover exactly how glucomannan works and how you lose weight and get a tighter stomach.

View Glucomannan supplement (without additional fillers)

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

Discover how you lose several kilos per week with tasty and easy to make slimming recipes!

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If you like this blog, share it with your friends, customers, colleagues – Tommy

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