Green tea has long been celebrated for its potential health benefits, including its purported effects on weight loss. Lipton Citrus Green Tea combines the goodness of green tea with the refreshing flavor of citrus, making it a popular choice for those seeking a flavorful and potentially beneficial beverage. This article delves into the evidence surrounding green tea and weight loss, with a focus on the components found in Lipton Citrus Green Tea.
The Science Behind Green Tea and Weight Loss
Green tea is packed with antioxidants and plant compounds that may contribute to weight management. These compounds, particularly catechins and caffeine, have been studied for their potential to influence metabolism, fat oxidation, and thermogenesis.
Catechins: The Power of Polyphenols
Catechins are a type of flavonoid, a plant compound also known as polyphenols. Epigallocatechin-3-gallate (EGCG) is the most well-known and abundant catechin in green tea. Some research suggests that EGCG may help reduce markers associated with obesity, such as:
- Total body weight
- Body fat percentage
- Waist-to-hip ratio
- Waist circumference
- Body mass index (BMI)
It's important to note that not all studies support the weight loss effects of EGCG, caffeine, and green tea.
Fat Oxidation and Lipolysis: Breaking Down Fat Cells
Fat is stored in cells as triglycerides. To burn body fat, the body must first break these down into fatty acids and glycerol to move them into the bloodstream through a process known as fat lipolysis. When you exercise, hormones like epinephrine and glucagon are secreted to help facilitate fat oxidation and the release of fatty acids. These fats are then used as energy and, effectively, burned. This is known as fat oxidation.
Read also: Nutritional Info: Lipton Diet Green Tea
Some research suggests that catechins in green tea, especially EGCG, could aid fat oxidation and lipolysis by boosting the effects of some fat-burning hormones like catecholamine. EGCG may also help inhibit an enzyme that breaks down the hormone norepinephrine. When this enzyme is inhibited, the amount of norepinephrine increases, promoting fat breakdown. Caffeine may also help boost fat metabolism, especially when consumed at rest instead of during exercise. Ultimately, green tea may help your fat cells break down more fat, which is released into your bloodstream for use as energy by cells like muscle cells.
Boosting Metabolism and Energy Expenditure
Your body is constantly burning calories and using energy, even when you’re sleeping or sitting down. According to a 2021 review, some studies found that green tea extract may help boost resting metabolic rate (RMR), which could help you burn more calories at rest by increasing your total energy expenditure. That said, the authors note that not all studies found positive results. More research is needed to understand how green tea may affect RMR.
Appetite Regulation: A Complex Relationship
Some people suggest that drinking green tea may help you consume fewer calories, which may contribute to maintaining a calorie deficit and, therefore, losing weight. However, studies show conflicting results on the effects of green tea on appetite. For instance, a 2023 review concluded that green tea extract supplementation had no significant effects on the two appetite-regulating hormones, leptin and ghrelin. However, the authors did find that green tea extract helped reduce body fat percentage, BMI, and malondialdehyde, a marker of oxidative stress. A 2022 study of 21 people also found that drinking green tea before breakfast helped increase energy expenditure. However, participants who drank green tea reported increased feelings of hunger. This suggests green tea’s effects on energy expenditure may not be related to increasing feelings of fullness or reducing your caloric intake.
Visceral Fat Reduction: A Promising Benefit
When it comes to actual pounds lost, the effects of green tea are relatively modest. However, some human and animal studies have found that green tea extracts and catechins may contribute to losing visceral fat, which surrounds your organs. High amounts of visceral fat are associated with chronic conditions like obesity, type 2 diabetes, and heart disease.
Lipton Citrus Green Tea: Considerations and Recommendations
While green tea, including Lipton Citrus Green Tea, may offer some potential benefits for weight management, it's crucial to consider the following:
Read also: Benefits of Lipton Diet Green Tea
Dosage and Timing
A 2020 review found that consuming at least 500 milligrams (mg) of green tea extract daily for 12 weeks helped reduce body weight and BMI. The authors concluded that green tea may help promote weight loss when combined with eating a balanced diet and exercising regularly.
Timeframe for Results
The weight loss effects of drinking green tea after 2 weeks are most likely negligible. Most studies examining the effects of green tea for weight loss have lasted at least 6 weeks, and not all of them have found benefits.
Types of Green Tea
Limited research has compared the weight loss effects of different types of green tea. Drinking regular green tea or taking green tea extracts may have some benefits.
Additional Health Benefits of Green Tea
Beyond weight management, green tea offers a range of potential health benefits:
Cognitive Function
A 2020 study also suggested that green tea is linked with a 64% lower chance of cognitive impairment in middle-aged and older adults. That said, more human studies are needed to further explore this effect. A 2020 study showed that green tea was linked with lower levels of certain markers related to Alzheimer’s disease in people without current, known cognitive issues. Compounds such as EGCG and L-theanine may be responsible. However, a 2023 study reported that drinking too much, 13 cups or more per day (all types of tea), could increase the chance of Alzheimer’s disease. Clinical evidence on how exactly green tea affects the human brain is lacking.
Read also: Lipton Georgia Peach Tea Review
Cancer Prevention
While the evidence is mixed and inconsistent, research has linked drinking green tea with a reduced chance of developing some types of cancer, such as lung cancer or ovarian cancer. A 2020 review found that while experimental research shows a modest beneficial effect, scientists could not conclude any consistent effects of green tea on overall cancer likelihood. Additional high quality research is needed. Green tea may have protective compounds against cancer and heart disease, which may help you live longer.
Oral Health
A 2021 review of studies found that drinking green tea or using green tea extract may be linked to better oral health. However, most of the research on this subject did not examine human subjects. While results are promising, more clinical research in humans is needed.
Blood Sugar Management
A 2020 review found that green tea may help reduce blood sugar while fasting in the short term but does not seem to have an effect on blood sugar or insulin in the long term. Other reviews found no effects on any markers of blood sugar management in people with type 2 diabetes, so the findings are inconclusive.
Heart Health
A 2022 review suggests that regularly drinking green tea could lower many risk factors of heart disease, such as blood pressure or lipids. A 2022 study found drinking four or more cups of green tea daily was linked with a 44% lower chance of abdominal obesity, but the effect was only significant for women.
Longevity
Research from Japan found that those who drank five cups or more per day had a lower chance of death from all causes than those drinking one cup or less. A 2021 study found that drinking seven cups of green tea daily decreased the risk of death from all causes by 62%, even among people who have had heart attacks.
Incorporating Lipton Citrus Green Tea into Your Diet
Most people can enjoy green tea daily as part of a balanced eating plan. While the evidence is mixed, studies seem to show health benefits with three to five cups (24 to 40 ounces) consumed daily. Drinking green tea has many benefits. It is high in antioxidants, which may help prevent or remedy cellular damage and support your overall health. This includes reducing certain markers of inflammation which may decrease the risk of cognitive decline. It may even have some properties that help protect against cancer and heart disease. It may be good for your health to drink one to three cups of green tea a day. Keep in mind that most green tea contains caffeine, unless it has been decaffeinated, so drinking more than 10 cups daily is not advised.