Matcha, the green tea from Japan, has conquered the world and is particularly popular with those looking for a delicious aid to lose weight. But how effective is green tea really? We have taken a closer look at the possible benefits of matcha when it comes to weight loss.
Discover healthy Matcha porridge from VERIVAL
What is Matcha and how is it prepared?
Matcha is a high-quality green tea that originates in Japan. Unlike conventional green tea, Matcha is made from specially shaded tea plants, which gives it its bright green colour and rich taste. To prepare matcha, the fine powder is poured with hot water and then carefully whipped with a bamboo whisk, known as a chasen. This process results in a creamy and delicious green tea that can be used both pure and as an ingredient in various recipes.
In Germany and Europe, it is best known as Matcha Latte, which gives many desserts a bright green colour. At VERIVAL, we have developed a delicious breakfast with this healthy green tea: our Matcha Porridge Date-Banana. With the healthy nutrients of oats and the cell-protecting properties of Matcha, you are sure to get an energy-rich start to the day.
How matcha boosts your metabolism
When it comes to losing weight, a fast metabolism is crucial. This is where matcha can help. Green tea is said to boost your metabolism and increase fat burning. The secret behind this effect lies in the catechins, especially epigallocatechin gallate (EGCG), which is abundant in matcha. EGCG has antioxidant properties that help the body burn more energy, especially in the form of fat. Studies have shown that consuming green tea, especially matcha, increases energy expenditure and can thus contribute to weight loss.
For example, one study investigated how matcha affects fat loss during a 30-minute walk in women. The results suggest that matcha can have a positive influence on fat loss. This is attributed to the substances caffeine and EGCG contained in matcha. [1]
However, the study results are inconclusive. Other publications have not found any significant effect of matcha on fat burning. Since matcha has only recently been the subject of intensive research, more studies are needed before a clear recommendation can be made.
Matcha as a natural appetite suppressant
In addition to its stimulating effect on the metabolism, matcha can also help to curb the appetite. The combination of EGCG and various amino acids in matcha can help to reduce the appetite and prevent food cravings.
For example, one study showed that matcha and beverages with caffeine and catechins in general suppressed appetite and energy intake more than other beverages with the same calorie content. [2] If you want to lose weight, matcha can definitely help you reduce your calorie intake.
Lose weight with matcha as an energy booster
Weight loss requires not only a conscious diet, but also exercise and physical activity. Here, too, matcha can be of great help. Unlike coffee, which is known for its rapid energy boost and equally rapid crash, matcha provides a gentle and long-lasting energy boost without the unpleasant side effects.
This is due to the harmonious interaction of caffeine and L-theanine in matcha. While caffeine is known to be an effective stimulant, L-theanine promotes relaxation. In combination, this results in alert relaxation with high performance and mental clarity. So you can support your workout with matcha while feeling focused and energized.
Practical tips for losing weight with matcha
So, you're wondering how to incorporate matcha into your diet to reap these benefits. Here are some delicious ideas:
- Matcha tea: the classic preparation method, in which you pour hot water over matcha powder and enjoy.
- Matcha smoothies: Add a teaspoon of matcha powder to your morning smoothie for a healthy energy boost.
- Matcha latte: Instead of your usual coffee, start the day with a matcha latte. To do this, mix matcha powder with steamed milk and a sweetener of your choice.
- Matcha in food: Use matcha powder to bake healthy treats or as an ingredient in your porridge using our delicious recipe.
Remember that the quality of the matcha is of the utmost importance. Look for high-quality matcha made in Japan for the best results.
Matcha as part of a balanced lifestyle
Matcha alone is not a miracle cure for weight loss. However, it can be a valuable ally when combined with a balanced diet and regular exercise. If you incorporate matcha into your diet, remember that a healthy diet and sufficient physical activity are essential.
A balanced lifestyle, consisting of a healthy diet, physical activity and sufficient sleep, supports sustainable weight loss and general well-being. Healthy matcha (/blog/breakfast/matcha-healthy/) can serve as a valuable and delicious part of this lifestyle.
Remember that individual results can vary, and it is important to set realistic goals and be patient. Matcha can help you on your journey to losing weight, but it is not a quick fix. Combined with a conscious lifestyle, however, matcha can contribute to a positive change.
Sources
[1] Willems, M. E. T., Şahin, M. A., & Cook, M. D. (2018). Matcha Green Tea Drinks Enhance Fat Oxidation During Brisk Walking in Females. International journal of sport nutrition and exercise metabolism, 28 (5), 536–541. https://doi.org/10.1123/ijsnem.2017-0237
[2] Carter, & Drewnowski, A. (2012). Beverages containing soluble fiber, caffeine, and green tea catechins suppress hunger and lead to less energy consumption at the next meal. Appetite, 59(3), 755–761. https://doi.org/10.1016/j.appet.2012.08.015
Frequently asked questions
Can you lose weight with matcha?
Yes, matcha can help you lose weight. It contains caffeine and catechins, which can boost your metabolism and promote fat burning. Matcha can also increase your sense of satiety, causing you to eat less.
How much matcha do I need to lose weight?
According to the German Nutrition Society (DGE), 300 mg of caffeine per day is harmless. A bowl of matcha tea, which is typically prepared with 2 grams of matcha powder in 120 milliliters of water, contains about 70 mg of caffeine. Therefore, you can consume up to 4 cups of matcha daily.
Is matcha good for your metabolism?
Yes, matcha can boost your metabolism. The epigallocatechin gallate (EGCG) and other ingredients in matcha can increase your metabolic rate and support fat burning, which can contribute to weight loss.
