My, you look slim. Matcha can help in your attempts to stay skinny.
I guess you have heard of green tea and weight loss mentioned in the same sentence several times. It’s not just wide-eyed weight-watcher’s nonsense, but a fact supported by a growing body of research relating to green tea and weight maintenance that has been conducted since the 2000s. By picking the main findings of the studies, I can confidently state that green tea have a positive effect in weight loss and weight maintenance.
EGCG and Caffeine
The connection between green tea and staying slim is rationalized by the high content of Epigallocatechin gallate (EGCG) and its mixture with caffeine. EGCG is a type of catechin that is most abundant in tea. From all of the tea varieties, green tea is ranked the highest with the EGCG content.
One study examined the influence of caffeine to the metabolic rate and substrate utilization. They carried out four trials with normal weight and obese individuals were caffeine was compared with placebo. The research revealed that subject's the metabolic rate increased significantly after the caffeine intake. As the researchers monitored the blood composition of the subjects, they noticed that plasma free fatty acid levels increased dramatically while plasma glucose, insulin, and carbohydrate oxidation did not change. This is explained by the significant increase in fat oxidation after caffeine ingestion. The surprising finding was that the increase in fat oxidation was noticeable with only normal weight individuals, that’s why caffeine is related to only weight maintenance
Thermogenesis - burn more calories without extra effort
Previous studies suggests that the consumption of green tea results in a significant increase in thermogenesis which is the process of heat production in organisms. Thermogenesis is a major component of the metabolic rate and it can potentially stimulate energy expenditure and fat oxidation. The usual suspects, EGCG and caffeine are found in the list of substances that may increase the thermogenesis.
Thermogenesis is basically what happens after you take a cold shower as your blood flow increases and your body starts to generate heat. It works by transforming body fat into energy that controls the body's temperature. Thermogenesis is actually a major cornerstone of the Paleo diet. Simply put, green tea can increase visceral temperature, so you’ll burn more calories without extra effort.
Let's remember that a portion of matcha is equivalent to 10 cups or regular green tea. One study examined specifically the effects of matcha and found that it can increase thermogenesis four times compared to a regular state. They explain that some of the effects are originally related to caffeine, but the effects of matcha on energy consumption goes beyond those that could be caused merely by caffeine. It states that consuming matcha can increase thermogenesis from a normal 8-10% to between 35-40% of daily calorie expenditure.