CLAIM: The amount of catechins in a single cup of green tea is too low to cause meaningful weight loss, with studies showing only modest effects at much higher doses. Consuming green tea in excess to achieve such doses may pose health risks rather than benefits.
FACT: True. Experts caution that relying on green tea alone for weight loss is misleading, and excessive consumption may cause side effects such as iron absorption issues, interactions with medications, and increased caffeine-related risks.
Weight loss trends come and go, but certain “healthy” fixes seem to return again and again. Green tea is one of them. From celebrity endorsements to daily wellness routines, it is often promoted as a simple drink that can boost metabolism and shrink waistlines. But how much of this claim actually holds up?
In a viral Instagram reel, dietician Bhawesh Gupta, who has 7.16 lakh followers, addresses the belief that green tea leads to weight loss. Referring to actor Shraddha Kapoor’s advertisement for Lipton Green Tea, he points out how celebrity promotions have shaped public perception around the drink. “You must have seen Shraddha Kapoor’s famous ad,” he says, adding that she claims drinking green tea daily boosts metabolism and reduces waist size.
Bhawesh explains that green tea contains a special polyphenol called catechin, which is often linked to fat loss. Citing research studies, he says that when 500 to 1,000 mg of catechins were given in an isolated form, participants lost only 1–2 kg of weight and 2–3 cm of waist size over three months. However, he stresses that “in one cup of green tea, only around 70 mg of catechins are present.”
“To get even a little weight loss, you would have to drink at least 10 cups of green tea every day,” he says, warning that such high consumption is not good for health. He notes that green tea also contains antinutrients like tannins and oxalates, which in large amounts can interfere with iron absorption and increase the risk of kidney stones. He further adds that high doses of catechins can raise liver enzymes such as ALT and AST. “So, avoid this misleading marketing of companies,” Bhawesh says, advising people to consume green tea only in moderation, and for taste.
The reel, which has garnered 1.74 lakh views, over 6,200 likes, and more than 1,000 shares, has reignited debate around whether green tea is genuinely effective for weight loss, or simply another example of misleading health marketing dressed up as wellness advice.
What does research say about green tea and weight loss?
Green tea is rich in nutrients and antioxidants and may offer some health benefits. However, further research is necessary to determine how much it may help with weight loss and the best consumption method.
According to the National Centre for Complementary and Integrative Health (NCCIH), green tea is commonly included in weight-loss products, yet it does not cause significant weight loss in adults with overweight or obesity. “The catechins and caffeine in green tea and its extracts may have a modest effect on body weight. However, the effects of green tea products may vary depending on the composition of the product and the individual’s level of physical activity,” the NCCIH notes.
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Green tea contains polyphenols, catechins, and caffeine, which may contribute to modest weight-loss benefits. A 2023 review suggests that catechins can influence metabolism and fat markers, while caffeine may support weight loss when consumed in amounts above 300 mg daily.
Research in animals and lab studies also indicate that catechins may reduce total blood cholesterol, LDL, and triglycerides, which are linked to weight management. However, these benefits are generally small, and achieving measurable effects would require consuming large amounts consistently over time.
A 2023 meta-analysis highlights mixed results regarding green tea’s weight-loss effects. Within the analysis, some randomised controlled trials found that green tea supplementation significantly reduced weight, BMI, and waist circumference in women with overweight or obesity. The researchers concluded that taking up to 1,000 mg of green tea catechins daily for 8 weeks or less could provide modest benefits.
Similarly, a 2020 review suggested that lower doses (under 500 mg daily) for 12 weeks also led to small reductions in body weight. Overall, green tea may support weight management when combined with a balanced diet and regular exercise, but its effects are generally modest.
Another 2022 review reported that green tea could reduce total cholesterol, low-density lipoprotein (LDL), and triglycerides in animals on obesity-inducing diets. However, similar effects were not consistently observed in human studies, indicating that more research is needed to confirm these benefits in people.
What are the risks of green tea for weight loss?
Green tea may interact with certain medications. The NCCIH notes that high doses of green tea can reduce blood levels of some drugs, including the beta-blocker nadolol (Corgard).
While caffeine and catechins in green tea have known health benefits, they can also cause side effects in some people, especially when consumed in large amounts. Excessive caffeine may lead to anxiety, sleep disturbances, stomach upset, and headaches. During pregnancy, high caffeine intake may increase the risk of birth defects or miscarriage.
Research recommends limiting caffeine to 300 mg daily, though a review of over 400 studies found that healthy adults consuming up to 400 mg per day did not experience adverse effects.
The caffeine content in green tea varies depending on the leaves and steeping time. One gram of green tea contains 11–20 mg of caffeine, and a typical serving of 1 tablespoon (2 grams) in 240 ml of water provides roughly 22–40 mg of caffeine per cup.
Green tea catechins can also reduce iron absorption, and consuming large amounts may lead to iron deficiency anaemia. Those at risk, including infants, young children, pregnant or menstruating women, and people with internal bleeding or on dialysis, should drink tea between meals and wait at least an hour after eating.
Catechins may additionally interfere with certain medications, including those used to treat anxiety and depression, potentially reducing their effectiveness. Toxic effects are most common with green tea supplements, which contain much higher concentrations of catechins than brewed tea.
Is green tea worth drinking? Expert insights
Rajeshwari Panda, Head of the Dietetics Department at Medicover Hospital, Mumbai, emphasised that a single cup of green tea contains too little catechin to significantly reduce weight or waist size. She also highlighted that regular exercise and a balanced lifestyle play a major role in weight management. “Excessive green tea intake may harm your health by interfering with medications, reducing iron absorption, and even increasing the risk of kidney stones,” she noted.
She pointed out that while catechins and caffeine in green tea may support fat metabolism, the amount present in typical servings is very small. “It requires a lot of catechins to see measurable results, which is not practical, or advisable, because consuming that much tea would lead to excessive caffeine intake, impacting nutrient absorption.”
Panda stressed that green tea can only act as a supportive element, not a primary solution for weight loss. “There are studies showing that catechins have antioxidant properties, and caffeine may slightly boost fat burning, but the effect is modest. Claiming that green tea alone causes weight loss is misleading,” she said.
On recommended consumption, she advised, “We usually suggest two to three cups a day. Even then, it should be seen as support, not a magic solution. People need to understand that lifestyle and dietary changes are the real drivers of weight loss.”
She also cautioned specific groups about green tea intake. “Pregnant women, individuals with liver conditions, and people with iron deficiency should avoid or limit green tea, as caffeine can affect iron absorption and other health parameters. Reading product labels carefully is important to avoid being misled by exaggerated claims,” Panda added.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.
