You want to lose weight, right? Then there’s no excuse for you not to drink matcha green tea! It’s cheap and very effective for weight loss.
Do you know that most people don’t consume the most optimal type of green tea?
Today we’re going to fix that problem and investigate why matcha green tea is the most optimal version.
Let’s break down green tea first.
THE ULTIMATE MATCHA GREEN TEA GUIDE FOR LOSING WEIGHT
(This post contains affiliate links, which means I get a commission if you choose to purchase through a link I provide (at no extra cost to you). Thanks for supporting the work I put into this site!)
What is Green Tea?
Green tea originates from Camellia Sinensis plant leaves and is commonly composed of four types of tea catechins.
Green tea catechins can benefit you in many ways (source). We’ll break down each benefit in a moment.
Essentially, the Camellia Sinensis plant can be steeped in hot water and drunk as a tea (green tea) or it can be supplemented in either powder or tablet form (green tea extract).
What are the Health Benefits of Green Tea?
Let’s have a real conversation first. Many companies are guilty of promoting green tea as the elixir of life. It’s not.
It has many benefits but most of them are marginal and depend on dosage.
After we’ve discussed each benefit we’re going to discuss the correct dosage needed to maximize each one.
Let’s get to it.
Green tea can increase the levels of calories burned from fatty acids instead of glucose (source).
Why is this beneficial? You’ll burn fat quicker if your body targets fatty acids instead of glucose. Do you want to spend 30 minutes on the treadmill burning glucose (carbs) or would you rather burn fat?
One study found that men who took green tea burned 17% more fat than their placebo counterparts. Very impressive.
Increased blood flow
Increasing your blood flow is important for breaking down stubborn fat.
Do you store fat on your bum or stomach? This is due to poor blood flow to those areas.
You need to get catecholamine hormones into your stubborn fat zones to help break them down. How do you do this? Supplement green tea (source) and increase blood flow to stubborn fat zone areas like your bum and stomach.
Some studies have shown that green tea can raise insulin sensitivity levels.
Why is this important? The more insulin sensitive you are, the more carbs you can eat without raising your insulin levels.
Low insulin sensitivity levels are a common problem that can cause weight gain (and type 2 diabetes). Why? Carbs release more fatty acids (which store as fat) if you have low insulin sensitivity levels.
One particular study shows that green tea can increase oxygen uptake.
Why is this beneficial?
Your cardio will improve if you can consume more oxygen per kg of body weight. This can lead to more weight loss because you’re able to do cardio for longer periods of time.
It goes without saying that it can lead to improved performance.
A study that compared 28 subjects found that those who had taken green tea extract (4g) absorbed 30% fewer carbs than their placebo counterparts. This is significant.
More research needs to be done though.
There are many more health benefits of green tea but I want to limit my coverage strictly to weight loss in this article.
How Much Green Tea for Weight Loss?
This is a very important question to ask and it gets to the route of the problem with green tea bags.
You need to consume between 400-500mg of EGCG (a type of tea catechin) per day to impact weight loss.
How many mg of EGCG does a green tea bag contain?
Most popular brands contain 50mg or less EGCG per bag. Bigelow Green Tea Bags, for example, contains approx. 42.5mg EGCG per bag (source).
You’d need to drink 10 cups per day to reap the benefits!
Let’s take a look at an alternate solution, shall we?
MATCHA GREEN TEA
What is Matcha Green Tea?
Matcha is one of the most concentrated sources of antioxidants on the planet. One of those antioxidants is of course EGCG.
Matcha green tea contains an amazing 114-136mg of EGCG per teaspoon. That’s 2-3 times more than most green tea bags!
What does this mean for you? It means you can drink 4 cups of matcha green tea per day instead of 10 cups of green tea, and reap all the amazing benefits.
You could actually have 1 and a half teaspoons per cup and drink 3 per day instead.
Matcha vs Green Tea
The difference between green tea and matcha green tea centers around dosage.
Their benefits are tied in with EGCG so it’s simply a question of which is the most potent. And we already know that matcha green tea is 2-3 times more potent.
Matcha wins the fight via brutal KO.
Where to Buy Matcha Green Tea Powder
Jade Leaf Matcha
You already know how big I am on brand trust. Jade Leaf is a fantastic brand. Why? Detail and transparency.
Do you ever look for a product and find it painfully hard to find the information you want? When you look to buy a product you should be able to click on the company’s product page and see the information you require.
This is what I love about Jade Leaf. The biggest thing you need to look for with matcha green tea is EGCG content but I found it so hard to find this information out from many other product pages.
Luckily I found Jade Leaf and they clearly highlight pretty much everything you can imagine about the product, including EGCG content (114-136mg per teaspoon).
Jade Leaf Matcha Green Tea is 100% organic and natural. You can have it with boiling water or you can get creative!
On that note, let’s see how we can make a matcha green tea latte and a matcha green tea smoothie!
How to Make a Starbucks Matcha Green Tea Latte
Making a Starbucks matcha green tea latte is really easy!
What ingredients do you need?
- ½ – 1 tsp matcha;
- ¼ cup hot water;
- 1 cup almond or regular milk;
- 2-3 tsp honey.
How to make it:
- Heat up the water to just under a boil;
- Heat up the milk to just under a boil;
- Whisk the matcha powder with hot water (until dissolved);
- Stir the honey into the mixture;
- Froth the milk and add to the mixture;
You can see a video of how this is done here:
Jade Leaf Matcha Latte Mix
Jade Leaf also sell a latte version of their product. This also has very good reviews on Amazon (4 and a half stars based on over 300 reviews).
Matcha Green Tea Smoothie
Let’s move on to how to make a matcha green tea smoothie!
What ingredients do you need?
- 1 cup coconut or almond milk;
- 1 banana;
- 1 tsp matcha;
- Any other fruits of your choice.
How to make it:
- Place your ingredients into a blender;
- Blend until smooth;
- Drink or empty into a bowl and mix with granola;
It makes for a great morning snack!
Matcha Green Tea Caffeine
I’ll be writing a caffeine article in the future so I don’t want to talk too much about it here. It’s worth pointing out how much caffeine is in matcha green tea though.
There’s 25-35mg of caffeine per ½ teaspoon (based on Jade Leaf), which is roughly ⅓ a cup of coffee.
Caffeine carries many amazing benefits too, but try to avoid drinking too much. Why? You want to avoid building up an intolerance plus too much caffeine can cause side effects.
You need at least 3 cups of matcha per day (1 teaspoon), so I’d recommend limiting yourself to 2 cups of coffee per day to compensate for the extra caffeine.
Matcha Green Tea Calories
You’ll be happy to know that it contains zero calories! This is great for your calorie count!
7 Most Common Green Tea Questions
Does drinking too much green tea decrease blood pressure?
Marginal decreases in blood pressure were demonstrated in one study. It’s worth noting however that the study was based on 45-64 years old females. More research needs to be done to give a conclusive answer.
Is there any side effects of drinking too much green tea?
Most supplements can have side effects if you take too much. Green tea can cause headaches, nervousness, sleep problems, and other issues if you take too much due to its caffeine content (source).
Stick to 3 or 4 cups of matcha per day and you’ll be fine.
Does green tea help lower cholesterol?
One study has shown this to be the case. It’s worth noting that this study was based on both genders on a low-fat diet (25-35%). More research needs to be done before I could comment on supplementing green tea with a high-fat diet.
What kind of Matcha Green Tea Powder does Starbucks use?
I believe Starbucks source their matcha from Aiya. You can check out their product on Amazon here. I’d still recommend Jade Leaf to be honest. They have better reviews and more information available on their product.
Does Matcha contain more caffeine than coffee?
We’ve already discussed this! No. coffee contains roughly 3 times more caffeine than matcha (depending on the brand).
Should green tea be taken with hot water or chilled?
Definitely take it with hot water. It’s very hard to mix with cold water and wouldn’t taste too great either.
Who are the best suppliers of matcha green tea?
Jade Leaf is the best brand I’ve come across. Their matcha is cheap, 100% organic, and they provide lots of product information, as well as a money back guarantee if you’re not satisfied.
Let’s do a quick summary before we finish:
- Green tea originates from the Camellia Sinensis plant and is composed of four types of tea catechins;
- EGCG is the tea catechin most responsible for green tea benefits;
- Green tea can be beneficial for: fat oxidation, increasing your blood flow, insulin sensitivity, oxygen uptake, and carb absorption;
- You need to consume between 400-500mg of EGCG per day to maximize those benefits;
- A green tea bag usually contains between 20-50mg EGCG (depending on the brand);
- Matcha green tea contains between 114-136mg of EGCG per teaspoon (based on the Jade Leaf brand);
- Jade Leaf matcha green tea contains 25-35mg of caffeine per ½ teaspoon;
- Replace 1 cup of coffee per day with 3 cups of Jade Leaf because you want to avoid building a coffee intolerance;
- Matcha green tea contains zero calories.
Okay, let’s finish off there. Thanks for reading!
Please like or share if you found it useful.
If you enjoyed this article you might also enjoy my article on the 5 Best Weight Loss Supplements to Buy in 2019.