The consumption of green tea in the UK is on the increase having almost trebled since 2002. Many consumers, however, are still confused over the benefits of this tea, when to take it and how much is necessary for best results. If you want to accelerate your fat loss and support good health Green tea is certainly a good choice.

Words: Lynn Clay - Sports Scientist

What is green tea?

Green tea is derived from the same plant as 'everyday' black tea (Camellia Sinensis). It differs, however, in how the leaves are prepared and fermented, providing benefits not seen in Black tea. Portions of the active compounds are destroyed in black tea, but remain active in the green variety. These active constituents have a significant effect on body fat, accelerating both the loss of stored fat and reducing fat storage itself.

Focus on fat loss

Green tea contains vitamins, minerals and caffeine, but the primary constituents of interest are the polyphenols, particularly a catechin called epigallocatechin gallate (EGCG). This catechin has been shown in a recent trial at the University of Geneva, to speed up the rate at which stored fat is burned for energy by over 30%. Three months of supplementation of green tea alone, without any diet or exercise, has also been shown to accelerate weight loss and reduce waist size. Studies such as these have suggested that as well as boosting the metabolic rate, green tea extract can help to block the absorption of fat. In other words, not only does green tea extract help you to lose the fat you've already got, it also reduces the amount of fat you digest and store on your waist, thighs and hips.

A wealth of benefits

The benefits of green tea don't stop there! Green tea has been studied for a range of health benefits, believed to be due to its rich polyphenol content, including cholesterol lowering effects, increased protection from cardiovascular disease and a reduction of fat accumulation in the liver. The benefits of drinking regular tea are regularly promoted in relation to its high level of antioxidants and with green tea possessing six times the antioxidant activity of black tea this is no surprise.

How much do I need?

You can gain the antioxidant benefits of green tea by drinking it in tea form, but at least 10 cups daily (of a quality brand) are needed to reach the dosages used in research. Before you rush to brew up, also consider that the evidence linking green tea to fat loss was gained in studies using green tea extract rather than tea itself. Providing a more concentrated source of the active ingredient EGCG, ideally standardised to 90% polyphenols as found in products such as Promax Diet, Promax Diet bars and Thermobol, will allow you to get the best results. Ideally aim for 200-300mg of green tea extract per day, split into three divided doses.

Interestingly, new research indicates that combining the effects of green tea with additional caffeine, cayenne and tyrosine, as found in Thermobol can elevate metabolism further than green tea alone, which could translate into greater fat loss.

Getting it into perspective

Although Green tea and other fat burning ingredients can accelerate fat loss, they are not an excuse to lapse on healthy choices across the rest of your diet. These natural 'fat burners' should be seen as an accelerator once you have organised your diet and training programme for best results, but once you have done so, they can certainly leave you in great shape to bare on the beach.