Drinking green tea has been a weight loss tip across generations, but is it worth the hype? While it's sometimes referred to as "nature's Ozempic," experts aren't so sure.
Green tea's weight-loss claims are centered around its effect on your metabolism, specifically that its catechins (a type of antioxidant, also known as EGCG) and caffeine can help speed it up. "Caffeine and green tea combined show enhanced fat oxidation," says says Melissa Majumdar, RD, a spokesperson for the Academy of Nutrition and Dietetics and senior bariatric dietitian for Brigham and Women’s Center for Metabolic Bariatric Surgery. That means it increases energy or metabolism—i.e., the amount of calories you burn.
Before you start filling your cabinet with green tea bags, here's what to know about green tea and weight loss, and what it can—and can't—do.
Meet the experts: Melissa Majumdar, RD, is a spokesperson for the Academy of Nutrition and Dietetics and senior bariatric dietitian for Brigham and Women’s Center for Metabolic Bariatric Surgery. Keri Glassman, RDN, is a dietitian, founder of Nutritious Life, and WH Advisory Board member.
What does the science say about green tea for weight loss?
Honestly, researchers aren't totally sure, says Majumdar.
Of the studies that found that green tea could result in weight loss, many saw patients only lose small amounts of weight. One study saw patients lose around five pounds in an eight week period (and that's after drinking four whole cups per day), while others couldn't prove that green tea led to weight loss as all, according to a 2021 review in Molecules.
Matcha green tea drinks were found to enhance exercise-induced fat oxidation in women following a 30-minute walk, per a small 2018 study published in the International Journal of Sport Nutrition and Exercise Metabolism. But, the authors were also quick to point out that "the metabolic effects of matcha should not be overstated" when related to weight loss.
Basically, green tea drinks might help you lose a bit of weight—but that amount is so small you probably wouldn’t even notice it, says Majumdar.
What about other green tea products?
It depends on which ones you're talking about, says Keri Glassman, RD, a dietitian and WH Advisory Board member. If you're drinking green tea infused with fruit, for example, “the benefits of green tea shouldn't be lessened by the addition of flavors," she says.
But when you start adding sugar or cream, things start to get murky. This is because you're consuming more calories, which could negate green tea's (very small) effect on weight loss, she says.
Keep an eye out for what's in the green tea you're buying, too. "There can be a difference in the quality of tea leaves and the number of additional, unnecessary ingredients," Glassman adds. She recommends buying brands that use all-natural ingredients and have no artificial preservatives, such as Traditional Medicinals or Yogi.
And when it comes to brewing your own tea, fresher is better. "If using loose tea or tea bags, make sure to [drink up] within six months." Otherwise, the tea will lose some of its antioxidant powers, says Glassman.
One other thing to note: While green tea is A-OK to drink, there is some research suggesting that green tea extract could lead to liver damage. It's best to stick to the real thing.
So, what's the verdict? Should I drink green tea for weight loss?
Drinking green tea is generally safe to do, and you should feel free to drink it especially if you enjoy the beverage.
One thing you'll want to keep in mind is that this drink *is* caffeinated. A standard eight-ounce cup of green tea has about 25 milligrams of caffeine, and the FDA recommends consuming no more than 400 milligrams per day, so just be sure to factor your cup of tea into your total.
But, if you're hoping for a weight-loss magic bullet—green tea doesn't fit the bill. "Is it going to help with weight loss? Probably not much," says Majumdar. "But it can be included in a general healthy diet, and safely be included in a weight-loss plan."
Mallory Creveling
Deputy Editor, Health & Fitness
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds multiple other fitness certifications and regularly stays on top of her continuing education in the field. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and she has nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of the latest science in wellness, has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being.
As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.
