11 Proven Benefits of Matcha Green Tea for Weight Loss

Does matcha tea help with weight loss? How many cups should I drink to take advantage of the benefits of matcha green tea for weight loss? Read on to discover more.

Matcha weight loss is a trending topic today. This vibrant green powder from Southern Asia has gained popularity for its ability to assist in calorie burning and support weight management.

Weight loss is a significant health and beauty concern linked to various health conditions. There’s a growing market for herbal supplements, drinks, and foods from around the globe, particularly for herbal teas from Asia.

Among the popular Asian teas added to Western culture, alongside Ashwagandha herbal tea, Tulsi herbal tea, Moringa herbal tea, and Turmeric herbal tea, matcha green tea is now in the spotlight.

While matcha tea offers similar benefits to regular green tea, it also boasts added nutrients, making it an excellent choice for those seeking an extra boost. Although relatively new to the Western world, matcha has been a vital part of Eastern culture for centuries.

The benefits of matcha tea for weight loss, as well as for heart health, stress relief, and metabolism enhancement, are not merely trends; scientific evidence supports these claims.

What is Matcha Tea?

Matcha has made its way to health store shelves, supplement shops, and coffee shops alike. Today, matcha green tea is made into lattes, shots, smoothies, and incorporated into various dishes.

Matcha originates from the Camellia sinensis plant, the same source as green tea.

While many assume matcha is merely powdered green tea, this is a misconception.

Matcha and green tea share similarities but differ in their cultivation and harvesting methods, as well as their nutritional profiles.

For matcha tea, plants are shaded from direct sunlight for 20 to 30 days before harvesting. This process enhances chlorophyll and amino acid production, resulting in matcha’s vibrant green color.

After harvesting, the stems and veins of the leaves are removed, and the remaining leaves are ground into a fine powder, known as matcha.

Matcha has a nutritional profile that encompasses the entire leaf, boasting a significantly higher concentration of antioxidants compared to regular green tea.

Unlike traditional green tea, which is steeped, matcha powder is mixed with water, allowing you to consume the entire leaf, maximizing health benefits.

To prepare traditional matcha tea, the powder is whisked with hot water using a bamboo whisk, a method rooted in its rich history.

History of Matcha Green Tea

While green tea has recently entered the Western market, its origins trace back to Asian countries, including China and Japan. Matcha tea is particularly intertwined with Japanese culture, where it has been utilized in ceremonies for centuries.

Although matcha hails from China, it is believed that Buddhist monks initially brought it there to aid meditation and enhance focus.

For approximately 1000 years, matcha tea has been a staple in Japanese tea culture, with premium matcha sourced from Uji, Japan.

Plants are shaded to allow only 20% sunlight, maximizing chlorophyll production, which gives matcha its vibrant color. This visual appeal is one reason matcha tea is often featured prominently on social media.

Matcha tea plays a significant role in traditional Chinese ceremonies, such as the Chado, where two grades of matcha (Koicha: thick drink and Usucha: thin drink) are prepared using a bamboo whisk.

How Does Matcha Tea Taste?

Matcha tea possesses a flavor profile similar to green tea, yet includes prominent earthy notes that evoke green vegetables like cucumber and wheatgrass. It has a slightly grassy aftertaste that enhances the overall experience.

With a richer taste compared to typical green tea, matcha is often blended with flavors like jasmine, coconut, and lavender to enhance the taste further.

Due to its thickness, matcha is often used in smoothies or as a yogurt additive.

So, does matcha tea help with weight loss? The answer is a resounding YES. Let’s explore how matcha green tea benefits weight loss.

How Does Matcha Tea Help with Weight Loss?

Matcha green tea is considered an effective herbal diet booster, primarily due to its catechin content. The benefits of matcha green tea for weight loss and skin health are notable, thanks to the thermogenic effect of catechins.

Research indicates that the concentration of specific catechins in matcha is 137 times higher than that found in other types of green tea.

This thermogenic effect stimulates the fat-burning process in the body, which is crucial for weight loss.

Drinking matcha green tea can increase fat oxidation by up to 20% compared to regular green tea, resulting in favorable waist-to-hip ratios and overall body composition improvements.

In addition to body fat ratios, studies show that matcha green tea can help lower body weight, BMI, fat mass, and other weight-related factors.

It’s important to note that the participants in these studies were regular green tea users, indicating that maintaining a healthy lifestyle is key to effectively experiencing matcha’s benefits. It is not a miraculous solution for weight loss; consistency and lifestyle changes are essential.

To optimize weight loss, a daily intake of 1 to 2 cups of green tea is recommended. One cup of matcha contains approximately 108 mg of potent antioxidants; imagine the benefits of consuming two cups daily!

These antioxidants not only support weight loss but also combat diseases, protect the liver, improve gut health, prevent cholesterol absorption, and combat cell damage.

Let’s delve deeper into the specific benefits below.

Nutritional Facts of Matcha Tea

Pure matcha powder with no added sugars or ingredients has the following nutritional profile per serving of 2 grams:

• Calories: 5 (cal)
• Protein: 1g  (2% daily value, or DV)
• Carbohydrates: 1g  (.33% DV)
• Dietary Fiber: 1g  (4% DV)
• Iron: 0.36 mg (2% DV)
• Vitamin C: 1.2mg (2% DV)
• Vitamin A: 200 IU (4% DV)

11 Benefits of Matcha Green Tea for Weight Loss

Let’s explore how the nutritional values contribute to the benefits of matcha green tea for weight loss and overall health:

1. Low Calories

Matcha stands out from many healthy drinks due to its remarkably low-calorie content. With only 3 calories per serving, it’s the perfect herbal drink to support your weight loss journey.

Opt for pure matcha green tea with no added sugars or calories to maximize its benefits.

2. Boosts Metabolism

Matcha is renowned for its metabolism-boosting abilities. The powerful antioxidants in matcha, particularly Epigallocatechin Gallate (EGCG), are known to enhance metabolic function and encourage fat loss.

EGCG helps reduce inflammation and accelerates cellular metabolic rates, meaning that even while at rest, matcha aids calorie burning.

3. Prevents Cravings

EGCG also works to reduce cravings between meals by promoting a balanced digestive system that absorbs healthy fats and nutrients. A well-functioning gut is crucial for weight management and overall health.

Matcha green tea can help regulate leptin production, a hormone crucial for hunger signaling. By managing leptin levels, matcha may prevent unnecessary snacking and help control appetite.

4. Burns Fat

The body burns fat through a series of biochemical processes that convert large proteins into smaller triglycerides for easier use.

Catechins in matcha contribute significantly to this process. When functioning optimally, this biochemical reaction can increase thermogenesis—the body’s heat production—by up to four times!

The high catechin content in matcha ensures efficient fat breakdown and promotes energy utilization.

5. Balances Glucose Levels

Blood sugar spikes are not exclusive to diabetic individuals; they can occur in anyone. While peaks in blood sugar can happen occasionally, managing these levels is essential for overall health.

Foods high in fiber can help maintain balanced glucose levels, and using matcha alongside high-fiber foods may benefit those with insulin sensitivity or diabetes, contributing to overall health and well-being.

6. Stress Relief

Stress is an unavoidable part of modern life and is often linked to weight gain due to its effects on sleep and eating habits. People frequently turn to food for comfort when feeling stressed.

Fortunately, many herbal teas, including matcha green tea, help alleviate stress and anxiety. This benefit largely stems from the high concentrations of antioxidants found in these teas.

Matcha green tea contains L-theanine, an antioxidant that helps regulate cortisol levels, reducing stress effectively.

By mitigating stress, matcha green tea positively influences weight loss and enhances overall quality of life.

7. Provides Energy

Sometimes, it’s not just about the amount of caffeine but also the type. While coffee contains more caffeine than matcha tea, the energy derived from matcha is more sustainable and less prone to causing jitters.

While coffee provides a quick energy boost followed by a crash, the essential amino acids in matcha prevent this cycle. Rather than a sharp spike, matcha offers a steady energy flow, helping to curb cravings that lead to overeating.

8. Detoxifies the Body

Antioxidants are crucial for cleansing the body of harmful toxins while preventing cellular damage. An excessive build-up of toxins can contribute to various health issues, including weight gain.

Matcha tea stands out because it is packed with powerful antioxidants that detoxify the body, flushing out free radicals, toxins, and excess fats. This detoxification process promotes weight loss, enhances digestion, alleviates constipation, boosts immunity, and improves overall health.

9. Reduces LDL Cholesterol

LDL (low-density lipoprotein), commonly known as bad cholesterol, can contribute to weight gain. Antioxidants are vital to managing and reducing LDL levels in the body, and matcha contains EGCG, which helps in this regard.

A laboratory study conducted on rats consuming EGCG over 30 days showed a reduction in LDL levels, suggesting that this antioxidant may inhibit the absorption of bad cholesterol.

10. Improves Sleep

Individuals with sleep disorders often experience challenges with weight control due to various factors. When we sleep, our bodies release human growth hormone, which aids fat burning, signifying the importance of sleep for health.

Moreover, certain teas are effective in suppressing appetite by regulating leptin levels while decreasing ghrelin levels.

Research indicates that green tea extract can assist in managing sleep disorders. EGCG and L-theanine work together to improve sleep quality by boosting GABA levels—an important neurotransmitter that promotes relaxation and stress relief.

11. Matcha Tea is Easy to Prepare

Experiencing the benefits of matcha green tea for weight loss is simple.

To prepare a traditional cup of matcha green tea, mix 1 to 2 teaspoons of matcha powder with 2 ounces of hot water, whisking with a bamboo whisk until properly blended.

Depending on your taste preferences, you can adjust the matcha and water ratios for your ideal consistency.

For a thinner tea, use one gram of matcha powder and three ounces of hot water.

For a more concentrated drink, combine two teaspoons of matcha with one ounce of water.

Matcha can also be incorporated into a variety of recipes, such as smoothies, lattes, and baked goods.

As with any herbal intake, moderation is key. While herbal remedies provide numerous health benefits, they should be consumed in appropriate amounts. This is particularly true for green tea.

The maximum intake of matcha powder or tea has not been firmly established; however, consuming 1 to 2 cups daily is generally considered safe. Purchasing certified tea varieties ensures you receive the health benefits of matcha without adverse effects.

Excessive consumption (over 5 cups per day) may lead to potential side effects, including:

• Nausea
• Constipation
• Anxiety
• Insomnia
• Headaches
• Diarrhea
• Heartburn

Precautions for Drinking Matcha Green Tea

While matcha contains caffeine with relatively few side effects, it does still contain some. The FDA recommends a maximum daily caffeine intake of 400 mg for healthy adults. One gram of matcha powder typically contains around 35 mg of caffeine. Thus, 5½ teaspoons of matcha can be considered a safe daily caffeine intake, roughly equal to 10 cups of matcha tea.

Pregnant and breastfeeding mothers should limit caffeine intake to no more than 200 mg per day, translating to about 3 teaspoons of matcha. High-caffeine teas are not appropriate for children.

As always, it is advisable to consult with your healthcare provider before introducing matcha green tea into your diet to determine the most appropriate dosage and prevent potential side effects.

Matcha Weight Loss is Real

The benefits of matcha green tea for weight loss and overall health are backed by science and research. Many studies provide solid evidence for these claims.

Matcha contains caffeine with low side effects that provide a clean energy source. It helps curb cravings, suppresses appetite, facilitates fat burning, regulates hormones, and boosts metabolism, all contributing to effective weight loss.

If you can gain much more than simple refreshment from your tea, why not? Try swapping your morning coffee for a cup of hot matcha green tea and see the positive changes!