Your 3 Day Healthy Eating Plan With Green Tea For Weight Loss
To ensure that you walk into the weekend feeling and looking your best is part of what makes us look forward to the long weekend. With that in mind, you may want to spend the next few days getting healthy, banishing the bloat, perhaps even losing a little weight, and saving the splurges for when things get social and festive.
This plan is meant to give you guidance from now through Thursday, with tips on how to eat to be your healthiest, which means eating a diet of whole foods, mostly vegetables, fruit, whole grains like quinoa, and legumes, which are full of fiber, and plant-based clean protein. The idea is to skip added sugar, processed foods like chips, and ditch meat and dairy and focus on whole plant-based foods. For snacks, count on whole fruit, nuts, and seeds that are high in nutrients and fiber, and keep you full longer.
But the secret weapon in your clean eating plan to be healthy and even shed a couple of poundsis to drink green tea.
Targets The Most Dangerous Body Fat
When most of us think about body fat, we focus on the fat that we can actually see and want to get rid of. However, some excess fat is found deep inside our bodies surrounding some of our internal organs.
This hidden fat is called visceral fat or belly fat. Its normal and healthy to carry some of this fat as it protects our organs, but it can be dangerous to have too much. Having high amounts of visceral fat puts you at a higher risk of developing conditions like type 2 diabetes and heart disease.
Some studies have shown that green tea may help to target visceral fat. This means you may not see fat loss from the areas you want from drinking green tea but it may help to reduce this dangerous hidden fat.
A study on Chinese adults with a high proportion of abdominal visceral fat was carried out to see if catechin-enriched green tea could help. The 12-week study found that the group drinking the green tea every day experienced greater visceral fat loss than the other group who were given a placebo.12
Summary
- Green tea may help target visceral fat the type that puts you at risk of type 2 diabetes and heart disease
Experts Agree That Plain Brewed Tea Is A Healthy Beverage
If youre a tea drinker, you probably already know your cup is salubrious. Tea has medicinal properties, and it is the second-most-consumed beverage in the world, says Vicki Shanta Retelny, RDN, the Chicago-based host of the podcast Nourishing Notes.
Observational research has found that drinking two or three cups per day is associated with a lower risk of early death, heart disease, type 2 diabetes, and stroke, according to a review published in June 2019 in Molecular Nutrition & Food Research. On the other hand, the evidence for teas effects on weight loss hasnt always been clear.
Heres what scientists know and dont know about the effect of tea on body weight.
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May Benefit People With Type 2 Diabetes
Rooibos tea is the only known natural source of the antioxidant aspalathin, which animal studies suggest may have anti-diabetic effects .
One study in mice with type 2 diabetes found that aspalathin balanced blood sugar levels and reduced insulin resistance, which could prove promising for people who have or are at risk of type 2 diabetes .
However, human studies are needed.
Summary Animal studies suggest that specific antioxidants in rooibos tea can help balance blood sugar and improve insulin resistance. However, human research is necessary.
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Brush Your Teeth After Meals
Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals .
This is because many people do not feel like eating after brushing their teeth. Plus, it can make food taste bad.
Therefore, if you brush or use mouthwash after eating, you may be be less tempted to grab an unnecessary snack.
Processed Foods That Are Okay On A Whole Food Diet
Many brands of cereals are fortified with B vitamins, which can be hard to come by on a plant-based diet.
For example, vitamin B12 , is largely found in animal sources. It is something that those on a plant-based diet need to keep an eye on, as studies show that around 20% of us are deficient. And we also know that 65% of vegans and vegetarians dont take a B vitamin supplement.
So in that case, choosing a cereal fortified with B vitamins would be a good option, if done wisely. By that I mean use your discretion and check the labels, as many brands of cereals are packed with sugar and additives. But you can strategically choose minimally processed foods using a whole foods mentality.
As a rule of thumb, if there are any ingredients that you cant pronounce, dont understand, or sound artificial, they probably are best avoided.
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How Does Green Tea Support Weight Loss
Most of green teas health benefits, including those that support weight loss, are owed to antioxidants, phytochemicals, and other plant compounds found within the plant and its leaves, even long after drying and creation into the tea we know and drink.
The foremost of all these are catechins. These are antioxidant plant-based compounds that green tea has an incredible abundance of compared to other known plant sources.
Even among catechins, there is one type that has drawn a lot of attention, called epigallocatechin-3-gallate . It is this specific compound, and other catechins found in green tea too , that has the crazy impact on metabolism that it does and which could easily be called the holy grail of catechins.
There is also a moderate amount of caffeine in green tea which is much less compared to other caffeinated drinks, still, its enough to stimulate fat burning.
According to studies and research, scientists have found that EGCG has a beneficial effect on human metabolism and thus, potential weight loss in the following ways:
Try Juicing One Meal A Day To Shift Your Microbiome To A Healthier Balance
People who followed a brief juicing period of just 3 days had a healthier gut microbiome even two weeks later, a small study found. While you don’t need to replace all your meals with juicing, you can help your body be healthier, and burn more calories, by adding more vegetable juice into the mix. So while we don’t suggest not eating, we do recommend adding a juice meal a day to help cleanse the body and to promote gut health.
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Add Protein To Your Diet
When it comes to weight loss, protein is the king of nutrients.
Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80100 calories per day
A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet (
Ginger Essential Oil For Belly Fat
Why use Ginger Essential oil for Belly Fat?
Ginger oil can help reduce belly fat to a great extent. It is known to increase metabolism by making the intestines ready to absorb nutrients.
How to use Ginger Essential oil for Belly Fat?
Take a good amount of this oil and add it to your diet for better results.
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Lemon And Cucumber Juice
Do you notice how some restaurants serve water with slices of lemon? Drinking lemon water provides heaps of benefits, including losing stomach fat.
A study published in the Journal of Ayurveda and Integrative Medicine showed that people who drank lemon juice four times a day while fasting reduced their body fat mass and improved their lipid profile.
To make your bedtime lemon drink taste better and be more effective, combine the fruit with two cucumbers, an orange, and a pitcher of water. Add honey to taste and garnish this drink with mint as well, if you like.
What Is Green Tea
Green tea is one of the most widely enjoyed beverages on the planet, topping the list along with water and coffee. The tea itself is dried leaves harvested from the Camellia sinensis plant, which is also the source of other popular teas like black tea, white tea, and oolong tea.
Besides weight loss , green tea is already known for many other health benefits. Including:
- Boosting heart health and balancing blood pressure
- Supporting depression and anxiety
- Gently increasing energy levels
- Increasing brain function and improving memory
- Providing important nutrients
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How Well We Sleep Really Does Affect Weight Loss
We tend to store a lot of fat around our middles if we’re exposed to high and prolonged stress. Stress comes in many different forms but their effect on our metabolisms is basically the same. If you’re disproportionately storing more fat around your lower belly, then you need to start thinking about reducing your stress levels and getting a good night’s sleep.
Can Other Diets Also Be Whole Food Diets
Heres where it gets confusingyes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.
For example, here are the foods involved in the MIND Diet:
- Green, leafy vegetables five times a week
- Five or more different colored fruits and vegetables every day.
- Berries five times a week
- Five or more servings of nuts a week
- Olive oil five times a week
- Whole grains five times a week
- Oily fish twice a week or take an algae-based omega-3 supplement
- Legumes and pulses five times a week
- White meat/mix of plant-based proteins twice a week
- No more than one glass of wine a day
- One or two coffee or tea a day max
- Two liters of water a day
Thats pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.
Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so its important to read labels really carefully. But its only some, not all.
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Belly Blasting Detox Lemonade Ingredients
- Green Tea Promotes Weight Loss Clinical studies have shown that drinking green tea can help you lose weight. Some researchers believe that catechins in green tea help the body burn fat. Catechins are antioxidants that fight, and may even prevent, cell damage. Combining green tea and caffeine enhances the fat-burning and weight-loss effects of green tea.
- Lemons One of the major health benefits of drinking lemon water is that it paves the way for losing weight faster, thus acting as a great weight loss remedy. Drinking it with Green Tea is an added benefit. Lemon juice helps to relieve issues related to digestion.
Green Tea For Faster Metabolism
Green tea is one of the best tea for weight loss because of its health benefits. This kind of tea is often used as an ingredients in over-the-counter weight loss products.
Studies have shown that drinking green tea regularly can boost your metabolism and support weight loss. A Cochrane Systematic review that included 14 controlled trials examined the effects of green tea preparations and on weight, BMI, waist circumference, hip to waist ratio.
The 6 trials conducted outside Japan showed those drinking green tea lost more weight than those who didnt: an average of 0.2 to 3.5 kg more than those in the control group.
Another study showed that after drinking four cups of green tea for two months, participants showed a significant decrease in body weight, body mass index and waist circumference.
More research has shown that green tea signals fat cells to release fat and then promotes the livers ability to convert that body fat into energy. Participants who drank green tea in addition to regular exercise lost an average of 2 pounds more than those who only exercised.
Try drinking green tea throughout the day, especially before or during each meal to boost your metabolism. Drinking green tea before a workout could also make your fat-burning more effective. Read more about health benefits of drinking green tea in this article: 11 Health Benefits of Green Tea .
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Final Word On Belly Fat Burning Drinks
None of these weight loss beverages are miraculous.
Yet, they are powerful strategies to supplement along with a healthy diet, sufficient exercise, adequate sleep, and other healthful habits.
In some capacity, specific compounds in the drinks discussed above your metabolism and aid fat loss.
Apple cider vinegar and lemon water help reduce appetite while green tea and coffee stimulate fat cells to break down fat, and water replaces sugary beverages like juice, simultaneously improving every process in your body.
All in all, these five flat belly stimulants will aid in reducing abdominal fat and boosting your overall health.
On top of that, some help cleanse your body and others add nutrients like antioxidants that promote optimum health.
Now, in addition to detox drinks, you can add the above to your toolbox as well!
Just dont forget that the best way to achieve the best results is to lead a healthy lifestyle altogether. The best fat burner drink or food will never be as effective as the combination of tried and true methods along your weight loss journey.
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Guide To Drinking Green Tea For Weight Loss
If youve consumed tea before, youll know right away that drinking green tea wont be a challenge at all. However, if youre new to green tea , this is the section for you to tap into green teas incredible weight loss support.
Not a big fan of tea or how it tastes? No problem. You can always add things like sugar, cream, or honey to improve the taste of your cup of green tea. Though keep in mind: these can add up to almost 100 calories to your green tea. Youll have to factor that into a diet if youre following one. .
Ginger Tea For Weight Loss: 5 Simple Recipes
Ginger tea can help towards weight loss because it has potent diuretic and thermogenic proprieties, boosting metabolism and stimulating the body to use up more energy. However, in order for this to happen, ginger tea should be part of a healthy balanced diet.
Additionally, ginger is also excellent for relieving gastrointestinal symptoms, such as nausea and vomiting. For weight loss, ginger tea can be taken on its own, or with lemon, cinnamon, turmeric, or nutmeg.
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/7what Do Experts Say
As per experts, green tea is no magic drink that will melt away belly fat. When you pair it with your healthy eating habits and regular workout routine, it’s then that the beverage starts showing its magic. The real way tea can help you is when you substitute your morning coffee, packed juice, soda or after dinner drinks with it.
Green tea inhibits the effect of enzymes that aid in digestion and thus reduces the rate of sugar and fat absorption and reduce the calorie load of a meal.
Here’s How To Prepare Your Green Tea For Best Results And Drink It After A Meal
When it comes to brewing your green tea, don’t overboil the water, since if you put the teabag in boiling water it can damage the catechins, according to The Times of India. Instead, boil water and let it cool off for several minutes before pouring your tea.
The latest research also suggests that you drink it after a meal, for best results. Other studies suggest drinking it first thing in the morning, to turn up your metabolism.
Choose a green tea with caffeine since the studies show that for weight loss, catechins and caffeine worked together to help speed up the metabolism. One important thing to note about most of these studies is they were done with green tea extract, not brewed tea. You can drink 2 to 3 cups of tea to get the desired effect. Green tea extract has been shown to lower cholesterol in study subjects and also help lower blood pressure among obese study participants.
Editors’ Note: Before you take any supplement, even one that sounds natural such as green tea extract, check with your doctor and be aware that caffeine is a powerful stimulant.
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