Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Green tea contains a group of antioxidants known as catechins, with epigallocatechin gallate (EGCG) being the most prominent. There is a moderate amount of scientific evidence supporting the role of green tea catechins in enhancing fat metabolism and supporting weight management. Several randomized controlled trials and meta-analyses have shown that green tea extract supplementation can lead to a modest increase in fat oxidation and thermogenesis, especially when combined with caffeine. The proposed mechanisms include an increase in energy expenditure, enhanced fat oxidation during exercise and rest, and inhibition of certain enzymes involved in fat storage. However, the effects observed in studies are generally modest, and not all studies report significant benefits.

For example, a meta-analysis published in the International Journal of Obesity (2011) found that green tea catechins led to statistically significant, but clinically modest, reductions in body weight and fat mass. Another review in the Journal of Nutritional Biochemistry (2015) supported the idea that green tea catechins can enhance fat metabolism, particularly when combined with moderate caffeine intake. The effect appears to be more pronounced in individuals who do not habitually consume caffeine. Overall, while there is scientific evidence supporting the use of green tea antioxidants for fat metabolism, the magnitude of the effect is generally small and should be considered as part of a broader lifestyle intervention.

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