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Green Tea Diet: What Is It and How Can It Help You Lose Weight?

Green Tea Diet: What Is It and How Can It Help You Lose Weight?

The Green Tea Diet is a simple, natural way to boost weight loss. It consists of drinking at least four glasses of green tea throughout the day, in an effort to suppress the appetite and boost metabolism. It is recommended that a glass be consumed upon awakening, as well as before each meal, and can also be used as a healthy substitute for a snack during the day. A supplement, or green tea extract, can also be used instead of drinking the tea.

Whereas the origin of The Green Tea Diet is unknown, the Chinese and Japanese have been drinking the tea as a healthy option for many centuries. Borrowing from this concept, the western world has begun consuming it in large quantities, discovering its weight loss properties along the way.

How Does the Green Tea Diet Work?

Green tea helps to promote weight loss in several ways:

1. Lowers the amount of carbohydrates, in particular starch, the body absorbs. A study conducted by researchers at the Poznan University in Poland, found that a dose of 4 grams of green tea extract, caused a decrease in starch digestion and absorption.[1]

2. Boosts the metabolism. Research done at the University of Geneva, Switzerland, shows that green tea speeds up the average person’s metabolism, therefore increasing the amount of calories they burn. This is believed to be due to the catechins, potent antioxidants, found in the leaves. In addition, natural green tea is caffeinated and originates from the same plant as black tea, Camellia sinensis. It contains a significantly smaller amount of caffeine[2], which isn’t harmful, but still helps to stimulate and energize those that are consuming it. This can be beneficial for weight loss, as individuals are more energized during workouts.

3. Helps to burn fat stores within the body. To be converted to energy, fat within the body needs to be broken down in the cells, and then moved through the bloodstream. The team at University of Geneva also found that the amount of fat burnt by those who took green tea extract was significantly higher than within the bodies of those that didn’t.

Those who are thinking about using the Green Tea[3] Diet to achieve their weight loss goals will need to keep a few things in mind. These include:

• To maximize the effects of the green tea on weight loss, participants need to consume [4]between 3-5 full glasses per day.

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• The best type of green tea to use are brands which use natural products and no artificial preservatives.

• Preferably, tea should be brewed with the leaves instead of a tea bag. This will allow make more of the essence to be extracted, so that it retains its nutrients.

• Water should be poured directly over the tea, right before it boils and the tea brewed for 3-4 minutes.

• Drinking green tea cold[5] is believed to burn more calories than when it is consumed hot, because the body has to burn energy to warm it up after.

3 Top Benefits of the Green Tea Diet

1. According to The University of Maryland Medical Center, the antioxidants in green tea also help to neutralize free radicals in the body which can prevent certain types of cancer and other diseases. They also boost the immune system in other ways.

2. The diet is relatively easy, and inexpensive, and most people can safely do it. Participants should also include a moderate exercise regime for the best weight loss results.

3. Green tea can kill bacteria within the mouth, improving dental health and oral hygiene.

3 Possible Side Effects of the Green Tea Diet

1. Dehydration. Green tea is a natural diuretic, and can lead to dehydration. Those following the diet should balance the amount of tea they drink per day with the same number of glasses of water.

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2. Iron deficiency and anemia. Green tea can reduce the rate of absorption of iron by the body.

3. Stomach Problems. The Chinese and Japanese do not consume green tea on an empty stomach, because the tannins[6] it contains may cause stomach aches, nausea or constipation.

Quick and Easy Green Tea Recipes

Lemon Grass and Ginger Green Tea

    Ingredients

    1 stalk Lemongrass

    7 slices ginger

    5 green tea bags

    Before using, rinse and crush the lemongrass. Then place it, along with the ginger in a saucepan with 2 cups of water. Bring the mixture to a boil, remove from the heat, and add the tea bag. Leave them to brew for five minutes, chill and then serve.

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    Both lemongrass and ginger aid in digestion, and ginger adds to the green tea energy boost. This results in a healthy drink that promotes healthy digestion, as well as hours of energy.

    Mint Green Tea

      Ingredients

      1/2 cup of fresh mint leaves

      2 green tea bags

      1 tsp honey (optional)

      Wash and dice the mint leaves. Place them, along with the tea bags, in a glass and pour boiling water on them. Brew for 5 minutes. Refrigerate for 2-3 hours, sweeten if desired and serve cold.

      Mint helps to speed up digestion, prevent hunger cravings and burn fat in the body. With its low calorie content (a total of 9 calories per glass) it is also a perfect addition to any diet.

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      Lavender Green Tea

        Ingredients

        1 1/2 tsp dried lavender blossoms

        4 green tea bags

        Place the lavender and tea bags in a container, and bring a small saucepan of water to a near boil. Pour the water over the mixture and allow to brew for up to five minutes. Refrigerate and serve chilled, with an optional lavender sprig.

        Lavender give a subtle flavor to green tea, making it possible to forgo any added sweeteners and eliminate extra calories.

        If you are thinking of beginning the Green Tea Diet, please consult a physician to ensure that you are healthy enough for diet and exercise.

        Reference

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        Sophie Robinson

        Full time Blogger

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        Last Updated on August 15, 2018

        7 Amazing Things That Will Happen When You Do Plank Every Day

        7 Amazing Things That Will Happen When You Do Plank Every Day

        Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

        Video Summary

        Why is it important to train up our core strength?

        There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

        This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

        Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

        In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

        One Exercise, multiple benefits

        There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

        By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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        When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

        Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

        In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

        What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

        What will happen when you start doing planks every day

          1. You’ll improve core definition and performance: 

          Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

          • Transverse abdominis: increased ability to lift heavier weights.
          • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
          • Oblique muscles: improved capacity for stable side-bending and waist-twisting
          • Glutes: a supported back and a strong, shapely booty.

          2. You’ll decrease your risk of injury in the back and spinal column

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            Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

            Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

            3. You’ll experience an increased boost to your overall metabolism

              Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

              4. You’ll significantly improve your posture

                Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                On top of everything, someone with good posture looks better, healthier, and more confident.

                5. You’ll improve overall balance

                  Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                  6. You’ll become more flexible than ever before

                    Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                    7. You’ll witness mental benefits

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                      Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                      How to hold a plank position

                      1. Get into pushup position on the floor.
                      2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                      3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                      4. Your head is relaxed and you should be looking at the floor.
                      5. Hold the position for as long as you can.
                      6. Remember to breathe. Inhale and exhale slowly and steadily.
                      7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                      Watch the video if you have any doubt!

                      Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                        How to improve your plank time gradually

                        1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                        2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                        3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                        Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                        Who Should Be Cautious Doing The Plank?

                        You need to be cautious doing Planking exercises if any of these risks apply to you:

                        • Prolapse
                        • After prolapse surgery
                        • Pelvic pain conditions
                        • Weak or poorly functioning pelvic floor muscles
                        • Previous childbirth
                        • Overweight

                        Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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