Can green tea help with weight loss? Studies suggest its effect on body weight is small at best. If you enjoy the flavor, unsweetened green tea can still be a practical swap for a sugary drink. Brewed tea and concentrated green tea extract deserve separate consideration.
What the research says about green tea and weight loss
Green tea contains caffeine and plant compounds called catechins. Researchers have tested both in various preparations, often using extracts. Some studies found a small change in weight and others found little or no difference. The NIH Office of Dietary Supplements review concludes that any effect is small and unlikely to be clinically meaningful. Results from a concentrated preparation also tell us little about what to expect from a cup of tea.
Brewed green tea and green tea extract
Brewed green tea is a beverage that naturally contains caffeine. Ready-to-drink versions can contain added sugar, so compare the labels if you are making a swap. A capsule labeled green tea extract contains concentrated compounds and can have different effects from brewed tea.
The National Center for Complementary and Integrative Health reports that green tea extract supplements can cause nausea and abdominal discomfort. Rare cases of liver injury have also been reported, mainly with extracts in capsules or tablets. Some green tea products can interact with medicines. If you take medication and are considering an extract, ask a pharmacist or other healthcare professional about the specific product first.
Make one beverage swap you can keep
Pick one drink you buy or pour most days, such as a sweet tea at lunch. If you like green tea, try the unsweetened version in that same spot for a week. Check whether you enjoy it enough to keep the swap. Water or an unsweetened caffeine-free drink can serve the same purpose.
Look for a routine that fits your day. Choose one simple change you can repeat and build from there.