We all know weight loss isn’t an easy task. It calls for hard work, patience, and dedication. And while so many pills and supplements claim to melt away pounds, nothing can replace exercise and nutrition. But that doesn’t mean some foods can’t move the process along!
Say hello to green tea and green coffee. They’re often consumed by the cup, but their extracts are available as supplements. Both are thought to support weight loss by improving factors like thermogenesis and metabolism. Is one better than the other? Let’s find out.
Benefits Of Green Tea
Aside from water, green tea is one of the most consumed drinks in the world. Most of its benefits – like cancer prevention and neuroprotection – are due to antioxidants called catechins. And when it comes to weight loss, it’s an all-star.1
1. Increases Energy Metabolism
To keep cells hustling and bustling, the body burns energy for fuel. This process is called energy metabolism. A higher rate may lead to fat and weight loss, so why not increase it? Caffeine plus green tea extract can make that happen, according to the American Journal of Clinical Nutrition. Researchers found that this duo can actually boost energy expenditure by 2 to 4%.2
2. Enhances Thermogenesis
Thermogenesis is a specific type of metabolic process. It also burns calories, but the goal is to produce energy for body heat. You can increase it with regular exercise and by eating/drinking certain foods. Green tea is one of them! Both the drink and the extracts boost postprandial thermogenesis, especially when combined with caffeine.
3. Supports Fat Oxidation
The benefits of green tea also include fat oxidation. In this process, the body breaks down fat for energy, leading to a drop in fat. It’s all thanks to epigallocatechin-3-gallate, or EGCG, the most abundant antioxidant in green tea. A 2007 study even found that EGCG alone has the potential to bring on fat oxidation. Clearly, the antioxidants in green tea are quite powerful.3
4. Decreases Appetite
Portion control is a big part of weight loss. To get a hold of your appetite, drink green tea! A 2012 study in the journal Appetite shares that caffeine plus catechins will increase satiety. For the best results, drink it along with fiber intake, a satiety-inducing carb. It’s digested slowly so you’ll stay full for a long time. Later on, energy intake will also decrease.4
Benefits Of Green Coffee
Green coffee isn’t a special kind of drink. Raw coffee beans are actually green, but roasting turns them brown. When processed, green coffee extract can be taken as a supplement. But how does it rank against green tea?
1. Suppresses Fat Cell Formation
From hairlines to personality, genes control more than we know. They’re even involved in the formation of fat cells, or adipocytes. When these genes are highly expressed, more fat cells are created, sparking a process called adipogenesis. Green coffee extract can put a stop to that. A 2016 animal study found that it decreases the expression of adipocyte-related genes. In turn, fewer adipocytes will accumulate.5
2. Boosts Metabolism
While green tea has EGCG, green coffee has chlorogenic acid. It also helps burn fat by enhancing energy metabolism and expenditure. In fact, it’s pegged as an excellent supplement to support weight management without harmful effects on the heart.6
3. Decreases Lipid Absorption
The perks of chlorogenic acid don’t stop there. In a 2016 study in Phytotherapy Research, research points to its ability to reduce lipid absorption. It works by inhibiting the pancreatic lipase, an enzyme needed for the process.7
The Bottom Line
When it comes to supplements, green tea extract is the way to go. It has a stronger, more promising roster of research. Plus, in order to reap the benefits, you’d have to consume 8 to 10 cups of green tea! Make things easy and take supplements instead. With coffee, many of the benefits are found in just the regular form. Just be sure to skip the cream and sugar.
As with any supplement, check with your doctor before taking either extract. It might interact with prescription drugs or other conditions.
|↑1||Chacko, Sabu M., Priya T. Thambi, Ramadasan Kuttan, and Ikuo Nishigaki. “Beneficial effects of green tea: a literature review.” Chinese medicine 5, no. 1 (2010): 13.|
|↑2||Dulloo, Abdul G., Claudette Duret, Dorothée Rohrer, Lucien Girardier, Nouri Mensi, Marc Fathi, Philippe Chantre, and Jacques Vandermander. “Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans.” The American journal of clinical nutrition 70, no. 6 (1999): 1040-1045.|
|↑3||Boschmann, Michael, and Frank Thielecke. “The effects of epigallocatechin-3-gallate on thermogenesis and fat oxidation in obese men: a pilot study.” Journal of the American College of Nutrition 26, no. 4 (2007): 389S-395S.|
|↑4||Carter, Brett E., and Adam Drewnowski. “Beverages containing soluble fiber, caffeine, and green tea catechins suppress hunger and lead to less energy consumption at the next meal.” Appetite 59, no. 3 (2012): 755-761.|
|↑5||Choi, Bong-Keun, Sung-Bum Park, Dong-Ryung Lee, Hae Jin Lee, Ying-Yu Jin, Seung Hwan Yang, and Joo-Won Suh. “Green coffee bean extract improves obesity by decreasing body fat in high-fat diet-induced obese mice.” Asian Pacific journal of tropical medicine 9, no. 7 (2016): 635-643.|
|↑6||Stohs, Sidney J., and Vladimir Badmaev. “A Review of Natural Stimulant and Non‐stimulant Thermogenic Agents.” Phytotherapy Research 30, no. 5 (2016):732-740.|
|↑7||Stohs, Sidney J., and Vladimir Badmaev. “A Review of Natural Stimulant and Non‐stimulant Thermogenic Agents.” Phytotherapy Research 30, no. 5 (2016): 732-740.|