Boost After-Meal Fullness With Green Tea

Over the last couple of years, green tea has become one of the more popular weight loss aids.  This is because several research studies in animals and people have suggested that green tea might aid with weight loss efforts by suppressing appetite, increasing body metabolism, and decreasing fat absorption.  These weight loss benefits of green tea are thought to be primarily due to the catechins, anti-oxidant compounds, found in green tea, though the exact mechanism(s) is still under investigation.

A new research study designed to examine the possible benefits of green tea on blood sugar health and weight loss was recently published in Nutrition Journal (free to download).  For this study, investigators asked 14 healthy volunteers to consume a meal with either green tea or water at two different times.  Each meal consisted of white bread with sliced turkey and 300 ml of the assigned drink. Green tea was brewed and served hot with the meal.  Blood samples were taken prior to eating the meal and at several time points after eating the meal.  During these time points, study volunteers were also asked to fill out questionnaires related to feelings of fullness.  The study investigators reported:

• Green tea consumed with a meal had no effect on markers of blood sugar health.
• Consumption of green tea with the meal resulted in greater feelings of fullness at 15, 45, 60, and 90 minutes after the meal compared to drinking water with the meal.
• Study volunteers had stronger feelings of having consumed enough after the meal with green tea compared to the meal with water.
• The desire to eat one's favorite food was lower after consuming green tea compared to water.

This new study continues to suggest that green tea might have a role in our weight loss efforts by reducing our hunger.  While other studies have reported that green tea might aid in weight loss by increasing metabolism or increasing fat oxidation, this study indicates that green tea, particularly brewed green tea, might help suppress appetite.  Suppression of appetite has the potential of reducing the amount we consume, an important aspect of any weight loss plan.  The green tea consumed in this study provided about 150 milligrams of catechins (plus about 80 mg of caffeine).  It is important to remember that the amount of green tea catechins will vary widely from product to product and is likely to be lower in ready-to-drink green teas than in freshly brewed green teas.  Nonetheless, for individuals looking to control their weight, drinking green tea with one's meal might be one easy, potentially beneficial change to make.

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Black Tea Polyphenols for Weight Management

Green tea has become one of the most popular dietary supplements, whether taken in pill form or consumed as a beverage.  This is because research continues to demonstrate the potential health benefits of green tea and its main constituent, epigallocatechin gallate (EGCG).  One of the many proposed benefits of green tea is as a weight loss aid.  While green tea continues to shine, the potential benefits of other teas (black tea, white tea, and oolong tea) for weight loss are not as well studied. 

A new weight loss research report published online ahead of print in the journal Nutrition, examined the possible benefits of a black tea extract rich in black tea polyphenols (antioxidants) for weight loss in pre-clinical animal studies.  In their first study, weight loss researchers measured the activity of an enzyme responsible for lipid (fat) absorption in a cell culture system.  Additional studies determined the effects of this black tea polyphenol extract on blood lipid levels in rats and body weight in mice.  The results of these studies were very positive:

• The black tea polyphenol extract substantially reduced the activity of the enzyme involved in fat absorption.
• In rats, consumption of the black tea extract supported healthy blood lipid levels with greater amounts providing better benefits.
• In mice fed a high fat diet, the black tea extract fed as 5% of the diet prevented increases in body weight and fat mass.

Overall, these results suggest that black tea polyphenols, plant chemicals with antioxidant properties,  might support healthy weight loss and reduce body fat due to their ability to reduce fat absorption.  While these initial results are very positive and quite intriguing, it is important to remember that these studies were done in pre-clinical models and additional research in human subjects will be needed.  In the rat study, the lowest dose tested was 500 mg/kg of body weight.  This would be equal to 35 grams of black tea polyphenols in a person that weighs about 150 lbs, which is a massive amount!  Therefore, studies to determine if lower doses are effective will be needed.  While additional research into the weight loss benefits of black tea are clearly needed, this new research suggests that black tea might have a future place as part of a healthy weight management plan.

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Green Tea for Weight Loss

Green tea is becoming more popular due to the variety of potential health benefits attributed to its consumption.  These health benefits are frequently linked to the major phytochemical found in green tea, epigallocatechin gallate (EGCG), which makes up about 65% of the green tea catechin content.  Previous research in animals and people suggest that green tea might aid with weight loss efforts by suppressing appetite, increasing body metabolism, and decreasing fat absorption.  A new study examined the impact of green tea on fat oxidation.

In this new study, weight loss researchers studied 10 overweight or obese men in a randomized, controlled trial.  The men in the study had an average BMI = 31 and were assigned to take either (1) 300 mg EGCG, (2) 600 mg EGCG, (3) 200 mg caffeine, (4) 300 mg EGCG + 200 mg caffeine, or (5) a placebo for 3 days.  After 3 days, energy expenditure and fat oxidation were measured after an overnight fast and after consumption of a standardized meal.  The study results showed that during the first 2 hours after consuming the meal:

• Taking 300 mg of EGCG increased fat oxidation by 33%
• The higher dose of EGCG (600 mg) only increased fat oxidation by 20%, which was not different than the control placebo.
• Caffeine increased fat oxidation by about 34%, similar to the low dose of EGCG.
• Combining 300 mg EGCG with 200 mg Caffeine increased fat oxidation by about 50%, though this was not statistically different than EGCG or caffeine alone.

This new weight loss study suggests that increasing fat oxidation after a meal might be another way in which green tea might help with weight loss.  A typical cup of regular, brewed green tea can contain about 100 - 200 mg of EGCG, so based on the results of this new study one would have to consume at least 3 cups of green tea per day to see fat oxidation benefits.  With the current popularity of green tea, one can find all sorts of drinks that contain the green tea EGCG.  However, it has been reported that many of these drinks contain pretty low levels of EGCG, so aim for products that provide adequate EGCG levels.

Based on this and previous research, green tea might make a good weight loss choice in combination with regular physical activity and a healthy diet program.  My Slim and Beautiful diet plan is an easy way to lose get rid of those unwanted pounds.