Green Tea Extract Weight Loss
How Much to Take

Four green tea extract weight loss studies demonstrate why diet pills can be ineffective. It is important to get the ingredients and dosage right.

If your green tea supplement product promises you weight loss, think again. Unless you get your ingredients and dosage right, scientific studies have shown that simply consuming EGCG won't help you lose weight.

So, what are the secrets of successful green tea extract weight loss? Here are the results of four studies conducted on the efficacy of catechins on fat burning and metabolism.

Green Tea Extract Weight Loss Study #1:
1999 Dulloo Study

In 1999, Dulloo and his colleagues in Geneva and Nice gave tea extract to 10 healthy men 3 times daily. The dosage contained 90 milligrams epigallocatechin gallate (ECGC) and 50 milligrams of caffeine. Control groups were given either placebo or caffeine.

The results showed that the green tea extract could increase your metabolism by 4%.

Suggested dosage in study: 270 milligrams EGCG and 150 milligrams of caffeine daily.

Green Tea Extract Weight Loss Study #2:
2005 Kao Corporation Study

The polyphenols in green tea, particularly epigallocatechin gallate (EGCG), are thought to be some of the most powerful compounds available in food.

A 2005 study at the Kao Corporation in Tokyo studied the effects of catechins on burning fat. Over the course of the 12 week study, 38 healthy men drank one bottle of enriched green tea containing 690 milligrams of catechins.

When compared with the control group, these men had waist circumference was 2% lower. The total fat area was 7.5% lower!

Suggested dosage in study: 690 milligrams of catechins and some caffeine daily.

Green Tea Extract Weight Loss Study #3:
2008 University of Birmingham Study

Researchers at the University of Birmingham conducted a study to find out if consuming green tea can help you burn fat and reduce sugar levels when combined with moderate exercise.

11 healthy men took 3 capsules containing a total of 890 milligrams of polyphenols and 366 milligrams of EGCG within 24 hours of performing a 30 minute bicycle exercise.

Average fat oxidation rates were 17% higher and insulin sensitivity increased by 13%.

Suggested dosage in study: 890 milligrams of polyphenols containing 366 milligrams of EGCG daily.

Green Tea Extract Weight Loss Study #4:
Finally! 2007 Teavigo Study

This is a study well worth reading because it shows that simply taking a quality tea supplement won't help you slim down.

For those who haven't heard of Teavigo, it is the one of the few EGCG supplements that I would recommend wholeheartedly. I like the fact that it is herbicide and pesticide free. I also like its strong research capability and close links with scientists.

A 2007 study conducted by Dr. Alison Hill of Queen's University in Ontario investigated if Teavigo EGCG extract can reduce abdominal fat in fat people. 38 people took 150 milligrams capsule of EGCG twice daily for 12 weeks.

The researchers concluded that Teavigo ™ did not lead to significant fat reduction in subjects. To quote them:

Moderate consumption of EGCG can improve the health status of overweight individuals undergoing regular exercise by reducing [heart rate] and plasma glucose concentrations. Loss of body fat, however, may require a higher intake of EGCG, other catechins or addition of metabolic stimulants.

This study shows that the caffeinated tea extract works best. Just 300 milligrams of pure EGCG is probably low dosage and not effective for weight loss.


These four studies show that you need to consume somewhere between 300 to 700 milligrams of catechins or EGCG a day to have any weight loss effect.

If you are consuming towards the lower end of the scale (say 300 milligrams), then make sure your formulation contains a significant amount of metabolic stimulants such as caffeine (see the 1999 Dulloo study).

The key is to buy supplement product that says exactly how much catechins, EGCG and caffeine it contains, and not uses some vague language such as "leaf extract', 'green tea extract' or 'polyphenols'.

For further information on how to buy a quality tea extract, click on the link below.

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Dulloo AG, Duret C, Rohrer D, Girardier L, Mensi N, Fathi M, Chantre P, Vandermander (1999). 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. 1999 Dec;70(6):1040-5.

T. Nagao, Y. Komine, S. Soga, et al (2005). Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialydehyde-modified LDL in men. Am J Clin Nutr; 81:122-129.

Michelle C Venables, Carl J Hulston, Hannah R Cox and Asker E Jeukendrup (2008). Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. American Journal of Clinical Nutrition, Vol. 87, No. 3, 778-784, March 2008.

Alison M. Hill, BAppSc(Hons), Alison M. Coates, PhD, Jonathan D. Buckley, PhD, Robert Ross, PhD, Frank Thielecke, PhD and Peter R.C. Howe, PhD (2007). Can EGCG Reduce Abdominal Fat in Obese Subjects? Journal of the American College of Nutrition, Vol. 26, No. 4, 396S-402S (2007)

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