EGCG
The L-Theanine post talked about the calming benefits of L-theanine, especially when consumed in tea. In addition to the calming benefits of L-theanine, tea also plays a part in weight loss. Tea also contains what are called “phytochemicals” (phyto=plant). Among its phytochemicals, there is a component called catechins. Catechins are responsible for the antioxidant properties in tea. There are many different types of catechins in tea, but the one responsible for weight loss (and the most common catechin) is called “epigallocatechin gallate” or EGCG. All teas have various levels of catechins, but generally, the least fermented the tea, the more catechins it has. For example, green tea is known to have the most catechins and the highest content of EGCG. Green tea has an EGCG content of between 50-100 mg per cup of tea.
Since EGCG functions as an antioxidant, it has a whole range of different benefits besides weight loss. Studies have shown that EGCG helps decrease inflammation, support heart health, and block neurodegeneration.
For weight loss, EGCG works as a fat burner. In the body, it helps liberate stored fat for the body to either burn or excrete. One study showed that consumption of 400-500 mg of EGCG can lead to a decrease in body weight between 2-5 pounds over 12 weeks (without any other weight loss intervention). When combined with caffeine (like in tea), the potency as a fat burner increases. Studies have shown that when 100-460 mg of EGCG is taken with 80-300 mg of caffeine (ratios that are common in green tea; with the lower end indicating a cup of tea and the higher end indicating 3 cups of tea) significant weight loss and body fat reduction occurred after 12 weeks. Most of the significant studies looked at the combination of EGCG with caffeine. Although studies have shown weight loss with EGCG alone, the results are mixed or not significant.
The most common (and most studied) way to consume EGCG is through (green) tea. But, if drinking tea is not on the menu, supplements of EGCG can be found in the form of green tea extract. Green tea extract will contain EGCG as well as other catechins (i.e. antioxidants) and sometimes even caffeine. Be aware, that EGCG is about 45% of a green tea extract. So, if a product claims 200 mg of green tea extract, the EGCG content is only 90 mg (about the equivalent of a cup of green tea). A good example is this product which claims 260 mg of green tea extract, which means that it contains only 110 mg of EGCG. This product contains other fat burning ingredients beyond ECGC, so would still probably be effective. Green tea extract does not taste well on its own, so if found in a beverage, the amount will be much lower than what is typically seen in a tablet or pill supplement.
One last thought: Even if weight loss is not the goal, studies have shown that drinking 2 cups of green tea per day is associated with lower body fat and weight.
Cheers to that!
Any suggested products are purely the writer’s own opinion and does not imply affiliation with the brand.