Drinking green tea to lose weight. Drinking tea is often considered a habit of middle-aged and elderly people, and most young people only noticed it when they heard that green tea can still lose weight. By the way, when I was in school, I tried to drink green tea powder to lose weight, but I didn’t stick to it, so I don’t know how it works until now. Today, let’s take a look at whether green tea can help us lose weight. What effect will it have?
1. Weight loss effects of green tea
First of all, the idea that green tea will help lose weight is scientifically based. Judging from the results, in 2003, National Cheng Kung University in Taiwan conducted a questionnaire survey of 1,210 people, comparing those who have had more than ten years of tea drinking habits with those who have not, and found that the body fats of those with tea drinking habits The rate is relatively low by 19.6%, while the waist-to-hip ratio is 2.1% lower. So what exactly is the ingredient that produces such an effect?
2. The weight loss principle of green tea
The current scientific community generally believes that this is the catechin in green tea (Catechin) played a decisive role. Catechin is the main component of tea polyphenols, which produce 60% -80%. Tea polyphenols may not be familiar to everyone. One type of tea drink tea is said to contain a lot of tea polyphenols. In fact, the most common word for polyphenols in green tea. A large number of samples have shown that taking catechin (270mg to 1200mg / day) will reduce body weight and fat. So what is the basis of this effect? How much must we do to make an impact? Scientists have given three explanations:
- Enhance fat metabolism: Catechin and caffeine (another main substance in green tea, but less than the content in coffee) will continue to stimulate sympathetic nerves and continue to excite. Under the influence of sympathetic nerves, norepinephrine (Norepinephrine) will be continuously secreted, which will stimulate the breakdown of lipids in surrounding tissues (fat, liver, skeletal muscle), release free fatty acids and promote lipid metabolism in the liver. We can also say that, catechins can promote our fat consumption. Not only that, when catechins and caffeine work together, they can indirectly prolong the existence of norepinephrine, thereby further increasing our body’s energy consumption and enhancing weight loss! In 2010, the University of Connecticut School of Pharmacy screened the data of 1243 patients and found that compared with caffeine alone or catechin alone, people who took both catechin and caffeine lost the most weight.
- Suppress appetite: The degree of liver fatty acid oxidation is directly related to our appetite. When the degree of liver fatty acid oxidation is low, the receptors will receive the signal and transmit it to the center responsible for appetite regulation, and our appetite will increase. Animal experiments have shown that catechins can enhance the oxidation of liver fatty acids, thereby reducing our appetite. Experiments at the University of Chicago in the United States have shown that after intraperitoneal injection of EGCG in mice, food intake will be reduced by 50-60%. Ps. EGCG is called “epigallocatechin gallate” in Chinese (I am also drunk by this name!). It is the most abundant catechin in green tea and is considered the most biologically active.
- Reduce nutrient absorption: Catechin can inhibit the activity of digestive enzymes in the gastrointestinal tract, thereby reducing the absorption of glucose. The San Diego study reported that the intake of catechins reduces carbohydrate absorption by 25% compared to other substances (sounds like you can eat more rice!). In addition, catechins may also hinder the digestion and absorption of fats. A study by the Department of Biochemistry of the Chinese University of Hong Kong found that the concentration of fatty acids in the feces of rats increased after ingesting catechins, as did neutral sterols and acid sterols. This is because catechins can form a special transport enzyme complex, which disrupts the digestion and absorption of fat by intestinal epithelial cells.
3. Our recommendations
It seems that drinking green tea to lose weight is completely reliable! But how much should I drink every day? Unilever once screened 182 mildly overweight Chinese for experiments in 2010. After consuming different amounts of catechins and caffeine for 90 consecutive days, it was found that people who consumed two servings of 886mg catechins and 198mg caffeine a day had a relative decrease of 1.9cm in waist circumference and a relative decrease in weight of 1.2kg. That is to say, 1772mg of catechins and 396mg of caffeine should be taken every day. This intake is equivalent to drinking a dozen cups of green tea every day, and you can only lose less than two and a half catties in three months. I wonder if everyone is satisfied with this weight loss effect?
Even if you are satisfied with this effect, your body may not be able to accept so much intake of catechins and caffeine. After all, catechins are tannins. Excessive intake will cause some irritation. Excessive caffeine intake may also cause arrhythmia. Therefore, often drinking green tea to assist in weight control should have a certain effect, but if you want to lose weight or become thinner, you still need to control your diet and increase exercise