Fueling the Burn

We’re passionate about natural health and wellness

Fueling the Burn

We’re passionate about natural health and wellness

Camellia Sinensis

Unlocking the Power of Tea: What is Camellia Sinensis and Can It Help You Shed Pounds?

Have you ever heard that drinking tea might help you lose weight or boost your metabolism? Well, a lot of that buzz comes from a fascinating plant called Camellia sinensis. It might sound like something out of a science textbook, but it’s simply the plant that gives us all sorts of delicious and potentially health-boosting teas, especially green tea1.

Think of Camellia sinensis as the superstar behind your favorite cup of green, black, or oolong tea. The different types of tea actually come from the same plant! The key difference lies in how the leaves are processed after they’re picked. For green tea, the leaves are steamed, which helps them keep more of their natural goodies, like antioxidants and nutrients3.

So, how does this Camellia sinensis, particularly in the form of green tea, get linked to metabolism and weight loss? Let’s break it down:

The Metabolism Boost

Your metabolism is like your body’s engine – it’s how your body converts food and drinks into energy. Green tea contains natural compounds that scientists think might help this engine run a little faster6. Two of the main players here are:

  • Catechins: These are a type of plant compound called polyphenols, and green tea is packed with them3. The most important catechin in green tea is epigallocatechin gallate (EGCG), which can make up a big chunk (up to 80%) of all the catechins in green tea3. Some research suggests that EGCG might play a role in increasing energy expenditure and fat burning6. Think of it as gently nudging your body to burn more calories, even when you’re not doing much13.
  • Caffeine: You probably know caffeine as the stuff that helps you feel more awake. It’s a stimulant that has also been found to aid fat burning3. Caffeine can temporarily increase your metabolism and help your body break down fat3.

Scientists believe that these compounds in green tea might work together to give your metabolism a little boost8. EGCG might help your body use more energy from fat, and caffeine can contribute to this process as well8.

Green Tea and Weight Loss: What’s the Evidence?

Because of these potential metabolism-boosting properties, there’s a lot of interest in whether green tea can actually help with weight loss. Some research has indeed linked green tea consumption to positive changes in body weight and related factors, such as:

  • A very small effect on weight loss (mean of 0.04 kg greater loss compared to placebo over 12-13 weeks), although this was not statistically significant and may not be clinically relevant6.
  • Some systematic reviews have suggested that catechins or an EGCG-caffeine mixture contained in green tea had a “modest but significant effect” on weight loss and weight maintenance3. However, these reviews had limitations in their search strategies3.
  • Another systematic review concluded that green tea catechins with caffeine may positively affect weight loss, and reduction in BMI and waist circumference, but noted that the effect is small and not likely to be clinically relevant3.
  • One study involving overweight or obese adults found that the mean weight loss in control groups ranged from 4.2 kg lost to 0.08 kg gained, while the mean weight loss in the green tea intervention groups was only 0.04 kg greater6.
  • Some individual studies included in a review showed that green tea interventions led to reductions in body weight, BMI, and waist circumference [e.g., 37, 38, 39]. However, the overall quality of evidence for these outcomes was generally moderate to very low6.
  • A study on patients with Type 2 diabetes investigated the effects of different daily doses of green tea intake for eight weeks on anthropometric indices but did not specifically focus on weight loss as the primary outcome4.

However, it’s important to remember that research on humans is more complex and the results aren’t always clear-cut3. Some studies have found small, but not always significant, weight loss in adults who consume green tea or green tea extracts3. Other studies haven’t found any major weight loss benefits6. This could be because the amount of green tea or the concentration of its active compounds can vary a lot between studies16.

It’s also worth noting that some researchers believe that the combination of green tea and regular exercise might be more effective for weight loss than just drinking green tea alone17.

Important Things to Keep in Mind

While green tea might offer some benefits for metabolism and weight loss, it’s not a magic bullet19. Here are some crucial points to remember:

  • Small Effects: Even in studies that show weight loss, the effect is often small and might not be clinically significant for everyone3.
  • Inconsistent Results: Not all research agrees on the weight loss benefits of green tea3.
  • Healthy Lifestyle is Key: The most effective way to manage your weight is through a balanced diet and regular exercise19. Think of green tea as a potential helpful addition to a healthy lifestyle, not a replacement for it19.
  • Talk to a Professional: If you’re serious about losing weight, it’s always a good idea to speak with a healthcare professional19. They can help you create a safe and effective plan that’s right for you19.

In Conclusion

Camellia sinensis is the amazing plant that gives us green tea, a beverage containing compounds like catechins (especially EGCG) and caffeine1. These compounds have shown some potential in boosting metabolism6 and may have a very small and not statistically significant effect on weight loss6. While some systematic reviews suggest a modest effect3, the overall evidence indicates that any weight loss benefit from green tea alone is likely to be small and not clinically relevant3. Remember that a healthy lifestyle with a balanced diet and regular exercise remains the most important strategy for weight management19. Green tea could be a supportive part of this journey, but it’s not a standalone solution19.

References:

  1. Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012 Dec 12;(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7141847/6
  2. Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012 Dec 12;(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7141847/ (Summary of findings)3
  3. Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012 Dec 12;(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7141847/ (There have been two systematic reviews…)9
  4. Mousavi A, Vafa M, Neyestani TR, Khamseh ME, Hoseini F, Amiri H. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. J Res Med Sci. 2013 Dec;18(12):1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/ (REFERENCES: 17. Bracco D, Ferrarra JM, Arnaud MJ, Jequier E, Schutz Y. Effects of caffeine on energy metabolism, heart rate, and methylxanthine metabolism in lean and obese women. Am J Physiol. 1995;269:E671–8. doi: 10.1152/ajpendo.1995.269.4.E671.)11
  5. Mousavi A, Vafa M, Neyestani TR, Khamseh ME, Hoseini F, Amiri H. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. J Res Med Sci. 2013 Dec;18(12):1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/ (REFERENCES: 19. Dulloo AG, Duret C, Rohrer D, Girardier L, Mensi N, Fathi M, et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr. 1999;70:1040–5. doi: 10.1093/ajcn/70.6.1040.)10
  6. Mousavi A, Vafa M, Neyestani TR, Khamseh ME, Hoseini F, Amiri H. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. J Res Med Sci. 2013 Dec;18(12):1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/ (REFERENCES: 20. Koo SI, Noh SK. Green tea as inhibitor of the intestinal absorption of lipids: Potential mechanism for its lipid-lowering effect. J Nutr Biochem. 2007;18:179–83. doi: 10.1016/j.jnutbio.2006.12.005.)7
  7. Mousavi A, Vafa M, Neyestani TR, Khamseh ME, Hoseini F, Amiri H. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. J Res Med Sci. 2013 Dec;18(12):1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/ (REFERENCES: 26. Nagao T, Hase T, Tokimitsu I. A green tea extract high in catechins reduces body fat and cardiovascular risks in humans. Obesity. 2007;15:1473–83. doi: 10.1038/oby.2007.176.)17
  8. Mousavi A, Vafa M, Neyestani TR, Khamseh ME, Hoseini F, Amiri H. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. J Res Med Sci. 2013 Dec;18(12):1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/ (REFERENCES: 27. Rudelle S, Ferruzzi MG, Cristiani I, Moulin J, Macé K, Acheson KJ, et al. Effect of a thermogenic beverage on 24-hour energy metabolism in humans. Obesity. 2007;15:349–55. doi: 10.1038/oby.2007.529.)8
  9. Mousavi A, Vafa M, Neyestani TR, Khamseh ME, Hoseini F, Amiri H. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. J Res Med Sci. 2013 Dec;18(12):1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/ (REFERENCES: 33. Dulloo AG, Seydoux J, Girardier L, Chantre P, Vandermander J. Green tea and thermogenesis: Interactions between catechin-polyphenols, caffeine and sympathetic activity. Int J Obes Relat Metab Disord 2000;24:252–8. doi: 10.1038/sj.ijo.0801101.)20
  10. Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012 Dec 12;(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7141847/ (References to studies included in this review: Nagao 2007)21
  11. Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012 Dec 12;(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7141847/ (References to studies included in this review: Takase 2008)22
  12. Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012 Dec 12;(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7141847/ (References to studies included in this review: Wang 2010)13
  13. Mousavi A, Vafa M, Neyestani TR, Khamseh ME, Hoseini F, Amiri H. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. J Res Med Sci. 2013 Dec;18(12):1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/ (REFERENCES: 47. Diepvens K, Westerterp KR, Westerterp-Plantenga MS. Obesity and thermogenesis related to the consumption of caffeine, ephedrine, capsaicin, and green tea. American Journal of Physiology. Regulatory, Integrative and Comparative Physiology 2007;292(1):R77–85. [PUBMED: 16840650])18
  14. Mousavi A, Vafa M, Neyestani TR, Khamseh ME, Hoseini F, Amiri H. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. J Res Med Sci. 2013 Dec;18(12):1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/ (REFERENCES: 49. Eichenberger P, Colombani PC, Mettler S. Effects of 3-week consumption of green tea extracts on whole-body metabolism during cycling exercise in endurance-trained men. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal International de Vitaminologie et de Nutrition [International journal for vitamin and nutrition research] 2009;79(1):24–33. [PUBMED: 19839000])14
  15. Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012 Dec 12;(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7141847/ (References to studies excluded from this review: Hursel 2009a)15
  16. Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012 Dec 12;(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7141847/ (References to studies excluded from this review: Phung 2010)19
  17. Kandola A, Austwick M. Green tea for weight loss: Does it work?. Medical News Today. Published February 14, 2025. https://www.medicalnewstoday.com/articles/3220862
  18. Mousavi A, Vafa M, Neyestani TR, Khamseh ME, Hoseini F, Amiri H. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. J Res Med Sci. 2013 Dec;18(12):1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/4
  19. Mousavi A, Vafa M, Neyestani TR, Khamseh ME, Hoseini F, Amiri H. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. J Res Med Sci. 2013 Dec;18(12):1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/ (Abstract)5
  20. Mousavi A, Vafa M, Neyestani TR, Khamseh ME, Hoseini F, Amiri H. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. J Res Med Sci. 2013 Dec;18(12):1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/ (Figure 1.)12
  21. Mousavi A, Vafa M, Neyestani TR, Khamseh ME, Hoseini F, Amiri H. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. J Res Med Sci. 2013 Dec;18(12):1080-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/ (REFERENCES: 19. Dulloo AG, Duret C, Rohrer D, Girardier L, Mensi N, Fathi M, et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr. 1999;70:1040–5. doi: 10.1093/ajcn/70.6.1040.)

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