Different outcomes of the effect of green tea on weight loss (WL) and weight maintenance (WM) have been reported in studies with subjects differing in ethnicity and habitual caffeine intake. Purpose. To elucidate by meta-analysis whether green tea indeed has a function in body weight regulation.Methods. English-language studies about WL and WM after green tea supplementation were identified through PubMed and based on the references from retrieved articles. Out of the 49 studies initially identified, a total of 11 articles fitted the inclusion criteria and provided useful information for the meta-analysis. Effect sizes (mean weight change in treatment versus control group) were computed and aggregated based on a random-effects model. The influence of several moderators on the effect sizes was examined.  Results. Catechins significantly decreased body weight and significantly maintained body weight after a period of WL (^m¼_1.31 kg; Po0.001). Inhibition of this effect by high habitual caffeine intake (4300mg per day) failed to reach significance (^m¼_0.27 kg for high and ^m¼_1.60 kg for low habitual caffeine intake; P¼0.09). Also, the seemingly smaller effect of catechins in Caucasian (^m¼_0.82 kg) subjects compared with Asians (^m¼–1.51 kg; P¼0.37) did not reach significance.  Interaction of ethnicity and caffeine intake was a significant moderator (P¼0.04).  Conclusions. Catechins or an epigallocatechin gallate (EGCG)–caffeine mixture have a positive effect on WL and WM. The results suggest that habitual caffeine intake and ethnicity may be moderators, as they may influence the effect of catechins.  International Journal of Obesity (2009) 33, 956–961

“This meta-analysis or review of literature was most helpful for establishing a baseline of EGCG’s necessary for weight loss.  As you read this particular study, you’ll see that the average amount was right around 500 mg per day.  Two of the studies gave participants more than 1,000 mg of EGCG per day and found that there was no added benefit for weight loss to having more than 1,000 mg of EGCG per day.   An interesting insight from the analysis is that getting the right amount every day is more powerful than trying to over-consume in a short period of time.  The take home message here is get the right amount of EGCG’s, but do it every day.”  – Josh Smith

Carmen Cabrera, PhD, Reyes Artacho, PhD, Rafael Gime´nez, PhD.   Journal of the American College of Nutrition, Vol. 25, No. 2, 79–99 (2006)

Tea is the most consumed drink in the world after water. Green tea is a ‘non-fermented’ tea, and contains more catechins, than black tea or oolong tea. Catechins are in vitro and in vivo strong antioxidants. In addition, its content of certain minerals and vitamins increases the antioxidant potential of this type of tea. Since ancient times, green tea has been considered by the traditional Chinese medicine as a healthful beverage. Recent human studies suggest that green tea may contribute to a reduction in the risk of cardiovascular disease and some forms of cancer, as well as to the promotion of oral health and other physiological functions such as anti-hypertensive effect, body weight control, antibacterial and antivirasic activity, solar ultraviolet protection, bone mineral density increase, anti-fibrotic properties, and neuroprotective power. Increasing interest in its health benefits has led to the inclusion of green tea in the group of beverages with functional properties. However, although all the evidence from research on green tea is very promising, future studies are necessary to fully understand its contributions to human health, and advise its regular consumption in Western diets, in which green tea consumption is nowadays limited and sporadic. 

“This article published a few years ago, is a must have reference for the health and wellness enthusiast as well as the green tea fan!  The benefits of regular green tea consmption range from improving factors underlying cholesterol to improving body weight regulation and fighting bad breath.  If you’re not currently in the habit of consuming the right amount and the right type of green tea, it’s time to start participating in the benefits!”   – Josh Smith

WESTERTERP-PLANTENGA, MARGRIET S.,MANUELA P.G.M. LEJEUNE, AND EVA M. R. KOVACS.  Obes Res. 2005;13:1195–1204.

Abstract:  Investigation of the effect of a green tea-caffeine mixture on weight maintenance after body weight loss in moderately obese subjects in relation to habitual caffeine intake.Research Methods and Procedures: A randomized placebo- controlled double blind parallel trial in 76 overweight and moderately obese subjects, (BMI, 27.5 _ 2.7 kg/m2) matched for sex, age, BMI, height, body mass, and habitual caffeine intake was conducted. A very low energy diet intervention during 4 weeks was followed by 3 months of weight maintenance (WM); during the WM period, the subjects received a green tea-caffeine mixture (270 mg epigallocatechin gallate _ 150 mg caffeine per day) or placebo. Results: Subjects lost 5.9 _1.8 (SD) kg (7.0 _ 2.1%) of body weight (p _ 0.001). At baseline, satiety was positively,and in women, leptin was inversely, related to subjects’ habitual caffeine consumption (p _ 0.01). High caffeine consumers reduced weight, fat mass, and waist circumference more than low caffeine consumers; resting energy expenditure was reduced less and respiratory quotient was reduced more during weight loss (p _ 0.01). In the low caffeine consumers, during WM, green tea still reduced body weight, waist, respiratory quotient and body fat,whereas resting energy expenditure was increased compared with a restoration of these variables with placebo (p _0.01). In the high caffeine consumers, no effects of the green tea-caffeine mixture were observed during WM. Discussion: High caffeine intake was associated with weight loss through thermogenesis and fat oxidation and with suppressed leptin in women. In habitual low caffeine consumers, the green tea-caffeine mixture improved WM, partly through thermogenesis and fat oxidation.

“Regular consumption of green tea provides a thermogenic affect for weight loss and weight maintenance.  A highlight from this study is the evidence of the use of EGCG as a thermogenic aid.  A thermogenic aid is something that wastes energy in the form of heat, instead of producing energy for the body.  The key to long term success with body weight is having a plan to maintain the progress we make through diet and exercise!” - Josh Smith

Abstract

Phytochemicals such as soy isoflavone genistein have been reported to possess therapeutic effects for obesity, diabetes, and cardiovascular diseases. In the present study, the molecular basis of selective phytochemicals with emphasis on their ability to control intracellular signaling cascades of AMP-activated kinase (AMPK) responsible for the inhibition of adipogenesis was investigated. Recently, the evolutionarily conserved serine/threonine kinase, AMPK, emerges as a possible target molecule of anti-obesity. Hypothalamic AMPK was found to integrate nutritional and hormonal signals modulating feeding behavior and energy expenditure. We have investigated the effects of genistein, EGCG, and capsaicin on adipocyte differentiation in relation to AMPK activation in 3T3-L1 cells. Genistein (20–200 μM) significantly inhibited the process of adipocyte differentiation and led to apoptosis of mature adipocytes. Genistein, EGCG, and capsaicin stimulated the intracellular ROS release, which activated AMPK rapidly. We suggest that AMPK is a novel and critical component of both inhibition of adipocyte differentiation and apoptosis of mature adipocytes by genistein or EGCG or capsaicin further implying AMPK as a prime target of obesity control.

“When you dive into the details of this study, you’ll find that EGCG, a naturally occurring molecule, activates AMPK.  What does all of this mean?  AMPK plays an important role in energy production and more specifically in burning fat as a fuel source, particularly during exercise.  Getting the proper amount of EGCG from green tea will provide this benefit.  30 minutes before your workout you want something to tip the scales in the direction of burning fat more directly.  Consuming naturally occurring molecules, like EGCG, can begin to target mechanisms in your body to turn your fat burning switch to ‘on’!”  – Josh Smith

Jane V. Higdon and Balz Frei*Linus Pauling Institute, Oregon State University, Corvallis, OR 97331

 ABSTRACT: Increasing interest in the health benefits of tea has led to the inclusion of tea extracts in dietary supplements and functional foods. However, epidemiologic evidence regarding the effects of tea consumption on cancer and cardiovascular disease risk is conflicting. While tea contains a number of bioactive chemicals, it is particularly rich in catechins, of which epigallocatechin gallate (EGCG) is the most abundant. Catechins and their derivatives are thought to contribute to the beneficial effects ascribed to tea. Tea catechins and polyphenols are effective scavengers of reactive oxygen species in vitro and may also function indirectly as antioxidants through their effects on transcription factors and enzyme activities. The fact that catechins are rapidly and extensively metabolized emphasizes the importance of demonstrating their antioxidant activity in vivo. In humans, modest transient increases in plasma antioxidant capacity have been demonstrated following the consumption of tea and green tea catechins. The effects of tea and green tea catechins on biomarkers of oxidative stress, especially oxidative DNA damage, appear very promising in animal models, but data on biomarkers of in vivo oxidative stress in humans are limited. Larger human studies examining the effects of tea and tea catechin intake on biomarkers of oxidative damage to lipids, proteins, and DNA are needed. 

“This study was a compilation of about one-hundred different studies that have investigated the general health benefits of EGCG from green tea.  The amount of data compiled from all these sources have indicated a benefit when consuming 100-200 mg EGCG per day and even more benefit to consuming 400 mg EGCG per day.  Getting the right amount is paramount to the benefits for general health.” – Josh Smith

THE JOURNAL OF ALTERNATIVE AND COMPLEMENTARY MEDICINEVolume 11, Number 3, 2005, pp. 521–528

Medicinal Benefits of Green Tea: Part I.

Review of Noncancer Health Benefits

RAYMOND COOPER, Ph.D.,1 D. JAMES MORRÉ, Ph.D.,2 and DOROTHY M. MORRÉ, Ph.D.

 ABSTRACT

Tea, in the form of green or black tea, is one of the most widely consumed beverages in the world. Extracts of tea leaves also are sold as dietary supplements. However, with the increasing interest in the health properties of tea and a significant rise in scientific investigation, this review covers recent findings on the medicinal properties and noncancer health benefits of both green and black tea. In Part II, a review of anticancer properties of green tea extracts is presented. Green tea contains a unique set of catechins that possess biological activity in antioxidant, anti-angiogenesis, and antiproliferative assays potentially relevant to the prevention and treatment of various forms of cancer. Although there has been much focus on the biological properties of the major tea catechin epigallocatechin gallate (EGCg) and its antitumor properties, tea offers other health benefits; some due to the presence of other important constituents. Characteristics unrelated to the antioxidant properties of green and black teas may be responsible for tea’s anticancer activity and improvement in cardiac health and atherosclerosis. Theanine in green tea may play a role in reducing stress. Oxidized catechins (theaflavins in black tea) may reduce cholesterol levels in blood. Synergistic properties of green tea extracts with other sources of polyphenolic constituents are increasingly recognized as being potentially important to the medicinal benefits of black and green teas.

“Increasing cardiovascular health, recuding stress levels and improving weight loss were the main questions tackled in this article.  Regular consmption of green tea extract helps improve cholesterol levels as well.  These benefits are achieved through long term use of green tea!”  – Josh Smith

Author: Suzuki, Etsuji ; Yorifuji, Takashi ; Takao, Soshi ; et al. Annals of Epidemiology Oct2009, Vol. 19 Issue 10, p732-739 8p

Description: Purpose: To investigate the association between green tea consumption and mortality from all causes, cancer, and cardiovascular disease (CVD) among elderly people. Methods: In a population-based, prospective cohort study, a total of 14,001 elderly residents (aged 65-84 years), randomly chosen from all 74 municipalities in Shizuoka, Japan, completed questionnaires that included items about frequency of green tea consumption. They were followed for up to 6 years, from December 1999 to March 2006. Consequently, 12,251 subjects were analyzed to estimate the hazard ratios (HRs) for all-cause mortality, cancer, and CVD. Results: Among 64,002 person-years, 1,224 deaths were identified (follow-up rate, 71.6%). The multivariate HRs and 95% confidence intervals (CIs) for CVD mortality compared those who consumed seven or more cups per day with those who consumed less than one cup per day, were 0.24 (0.14-0.40), 0.30 (0.15-0.61), and 0.18 (0.08-0.40) for total participants, men, and women, respectively. Although green tea consumption was not inversely associated with cancer mortality, green tea consumption and colorectal cancer mortality were inversely associated with a moderate dose-response relationship. Conclusions: Green tea consumption is associated with reduced mortality from all causes and CVD. This study also suggests that green tea could have protective effects against colorectal cancer.

“The conclusions from this study are bold and quite powerful!  Those who consumed 7 or more cups of fresh green tea per day had a significant decrease in the amount of all cause mortality (stroke, cancer, heart disease, hypertension, and diabetes) and cardiovascular disease.  This study followed about 13,636 people for 6 years to obtain this information.  Regular consumption of green tea has short-term and long-term health benefits.”  – Josh Smith

PHYSIOLOGY & BEHAVIOR 93 (3): 486-491 FEB 27 2008 Author: Auvichayapat, P ; Prapochanung, M ; Tunkarnnerdthai, O et al.

Description: This study was undertaken to investigate the effects of green tea on weight reduction in obese Thais.;A randomized, controlled trial involving 60 obese subjects (body mass index, BMI > 25kg/m(2)) was conducted. All subjects consumed a Thai diet containing 3 meals (8373.6kJ/day) for 12weeks, prepared by the Nutritional Unit at Srinagarind Hospital. The diet contained 65% carbohydrates, 15% protein, and 20% fat. Body weight, BMI, body composition, resting energy expenditure, and substrate oxidation were measured at baseline, and during weeks 4, 8, and 12 of the study. Serum levels of leptin and urine VMA were measured at baseline and during the 12th week. Differences over time and between the treatments (green tea or placebo) over time were determined using two-factor ANOVA with repeated measures.;In comparing the two groups, differences in weight loss were 2.70, 5.10, and 3.3kg during the 4th, 8th, and 12th weeks of the study, respectively. At the 8th and 12th weeks of the study, body weight loss was significantly different (P < 0.05). At the 8th week, the difference in resting energy expenditure was 183.38kJ/day (P < 0.001), the difference in the respiratory quotient was 0.02 (P < 0.05), and no significant differences existed in satiety score, food intake, or physical activity. Urine VMA was significantly different in the 12th week of the study (P < 0.05).;We conclude that green tea can reduce body weight in obese Thai subjects by increasing energy expenditure and fat oxidation.

“The findings of this study among obese Thai subjects found that daily consumption of green tea extract increased the amount of calories burned at rest.  Another interesting finding in this particular study is the amount of weight loss for those who consumed green tea extract for 12 weeks.  The weight loss was 7.35 pounds greater than those who didn’t use green tea extract.”  – Josh Smith

Obesity (2009) doi:10.1038/oby.2009.256

Hongqiang Wang¹, Yibo Wen¹, Yaping Du¹, Xiuyuan Yan¹, Hongwei Guo², Jane A. Rycroft³, Niels Boon⁴, Eva M.R. Kovacs⁴ and David J. Mela⁴ Received 30 October 2008; Accepted 2 July 2009; Published online 13 August 2009.

Obesity is a major health problem in the developed and developing world. Many “functional” foods and ingredients are advocated for their effects on body composition but few have consistent scientific support for their efficacy. However, an increasing amount of mechanistic and clinical evidence is building for green tea (GT). This experiment was therefore undertaken to study the effects of a high-catechin GT on body composition in a moderately overweight Chinese population. In a randomized placebo-controlled trial, 182 moderately overweight Chinese subjects, consumed either two servings of a control drink (C; 30 mg catechins, 10 mg caffeine/day), one serving of the control drink and one serving of an extra high-catechin GT1 (458 mg catechins, 104 mg caffeine/day), two servings of a high-catechin GT2 (468 mg catechins, 126 mg caffeine/day) or two servings of the extra high-catechin GT3 (886 mg catechins, 198 mg caffeine/day) for 90 days. Data were collected at 0, 30, 60, and 90 days. We observed a decrease in estimated intra-abdominal fat (IAF) area of 5.6 cm² in the GT3 group. In addition, we found decreases of 1.9 cm in waist circumference and 1.2 kg body weight in the GT3 group vs. C (P < 0.05). We also observed reductions in total body fat (GT2, 0.7 kg, P < 0.05) and body fat % (GT1, 0.6%, P < 0.05). We conclude that consumption of two servings of an extra high-catechin GT leads to improvements in body composition and reduces abdominal fatness in moderately overweight Chinese subjects.

“What an interesting study!  The moral of the story here is that ingesting 400-800 mg of EGCG per day results in a reduction of weight and waist.  An additional insight here is that majority of individuals who lose weight (more than 10 lbs) will gain it all back in 5 years.  The secret is to have a long term contingency plan that will help you keep the weight off.  My recommendation is to use one Peach Cream, one Muscle Pump and a Beauty Tea each day!” – Josh Smith

Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans^1,2

Michelle C Venables, Carl J Hulston, Hannah R Cox and Asker E Jeukendrup 

Background: Green tea consumption is reportedly associated with various health-promoting properties. For example, it has been shown to promote fat oxidation in humans at rest and to prevent obesity and improve insulin sensitivity in mice.

Objective: We investigated the effects of acute ingestion of green tea extract (GTE) on glucose tolerance and fat oxidation during moderate-intensity exercise in humans.

Design: Two studies were performed, both with a counter-balanced crossover design. In study A, 12 healthy men performed a 30-min cycling exercise at 60% of maximal oxygen consumption (VO₂max) before and after supplementation. In study B, 11 healthy men took an oral-glucose-tolerance test before and after supplementation. In the 24-h period before the experimental trials, participants ingested 3 capsules containing either GTE (total: 890 ± 13 mg polyphenols and 366 ± 5 mg EGCG) or a corn-flour placebo (total: 1729 ± 22 mg).

Results: Average fat oxidation rates were 17% higher after ingestion of GTE than after ingestion of placebo (0.41 ± 0.03 and 0.35 ± 0.03 g/min, respectively; P < 0.05). Moreover, the contribution of fat oxidation to total energy expenditure was also significantly higher, by a similar percentage, after GTE supplementation. The insulin area under the curve decreased in both the GTE and placebo trials (3612 ± 301 and 4280 ± 309 µIU/dL · 120 min, respectively; P < 0.01), and there was a concomitant increase of 13% in insulin sensitivity.

Conclusions: Acute GTE ingestion can increase fat oxidation during moderate-intensity exercise and can improve insulin sensitivity and glucose tolerance in healthy young men.

“Make your cardio more effective!  Use at least 150mg of EGCG before your workout and burn more calories from fat.  Muscle Pump by greenteaHP is an effective way to have an edge in healthy weight regulation” – Josh Smith