Green tea is one of the healthiest beverages on the planet. It is full of healthy nutrition and antioxidants which have a powerful effect on the brain and body.
Green tea is being used for healing as well as a refreshing human body since ancient times. According to recent studies, it is beneficial for the brain, weight loss, heart diseases, cancer, and many other diseases.
In this guide, we’ll look at how to use green tea for weight loss, how and when to drink it for better results, different methods for making green tea tastier and effective, different types of green tea and some other benefits as well. Which I am sure you’ll love to know about.
To lose weight, your body must first break the fat cells and move it into your bloodstream. Which then can be used as energy by other cells like muscle cells. Green tea contains caffeine and a type of flavonoid called catechin (antioxidant). This catechin is Epigallocatechin Gallate (EGCG).
The EGCG can help increase the effect of fat-burning hormones, like norepinephrine (noradrenaline). EGCG helps it by preventing an enzyme from breaking down the norepinephrine hormone. Which results in a large amount of norepinephrine and thus more fat burning.
Caffeine is also a known stimulant, which helps speed up the fat burning process in the body and improve exercise performance.
Caffeine and EGCG both speed up your metabolism.
Studies have shown that taking green tea extract or drinking green tea before exercise can increase fat burning by about 17%.
That is why almost every weight loss supplement has green tea extract in its ingredients list.
According to the study of PubMed, the green tea extract consumed by men before exercise, burn fat by 17% more.
Although this effect is dependent on the individuals as some show an increased metabolism rate while others not.
But many studies show that green tea extract or EGCG supplements increase the metabolism rate by 3% - 4% each day.
Some animal studies have shown the reduction of appetite by consuming green tea extract. However, this is not yet confirmed in humans. Otherwise, drinking green tea will automatically reduce your daily calorie consumption by reducing appetite - desire to eat. Which will make you lose weight without any extra effort.
The optimal amount of drinking green tea depends on a person’s disease. Some will get the effect by consuming one cup a day while others may need to take about 4 or 5 cups a day.
Green tea is also beneficial for lowering your disease but it may also require an optimal amount to drink, and please keep in mind that it also depends on individuals, which may vary.
According to these studies, the optimal amount of green tea for any person will be from 3 to 5 cups a day.
Some of the diseases and the suggested amount of green tea are as under.
It should also be kept in mind that those who drink green tea regularly are in better health state than those who don’t drink at all.
There are two important components in green tea which help increase fat burning, metabolism and reduce your weight. Those are Caffeine and Catechin (EGCG).
So the best green tea for weight loss is the one having the most amount of these components.
There are a lot of green tea brands in the market, but I am mentioning some of the green tea brands here, which I found better for weight loss. I’ll also update the list if I found anything better.
Please note: I am not affiliated with any of these brands
| Loose Leaf Green Tea | Amazon Link |
| Harney and Sons brand | Website link |
| Lipton Matcha Green Tea | Lipton website |
| Tetley Green Tea, with Lemon | Amazon link |
I’d prefer to go with the loose leaf green tea, as I love to use organic food in its purest form.
But for weight loss, the Lipton Matcha Green Tea seems to be best, as it contains “Matcha” blended into it. This is also extracted from the same green tea plant, but it has a high level of antioxidants and can be used without green tea. If you wish, I can write an article about its uses.
Tetley Green Tea with lemon is also a good choice if you want to go with it. It’ll give you a good taste as well as benefits of lemon with the same tea.
I use local loose leaf green tea, with separate lemon juice. i.e. one cup green tea, with half lemon juice.
Brewing green tea is simple. You just need to choose your green tea, whether it’s tea bags or loose leaf.
While brewing with the tea bags can be very easy, but to get the full experience, I recommend you use the loose-leaf.
Green tea is healthier, and to use it for weight loss, it contains the mighty catechin. But even if you drink the larger amount of catechins tea, it’ll hardly be digested in your stomach.
Studies have shown that about less than 20% of the total catechins are being digested by humans.
The lemons (or vitamin C or other citrus juice) on the other end has a strong digestive behavior. So if you add lemon to your green teacup, it’ll make it more tasty and healthier. Although the color of your tea might lighten a little bit.
A study by Purdue University found that adding lemon juice, vitamin C or other citrus juice helps humans absorb the catechins by 13 times more than without it. (source)
Another study shows that the presence of sucrose and citrus juices like lemons, grapes, and orange, etc. increases the catechin's absorption. (source)
Adding citrus juices to your green tea might lower the risk of cancer as well. (source)
So to absorb 80+% of catechins, squeeze half a lemon (or 1 lemon) into one cup of green tea. It’ll give you very pleasant taste as well as will help digest the catechins a lot better.
Keep in mind to add the lemon juice after the tea is ready and not before brewing the tea. Otherwise, it might give you an unpleasant taste. You can also drink citrus juices separately after drinking your tea in pure form.
I don’t like green tea without sugar. So you can also add a little bit of sugar or honey to it before brewing, to enhance the digestion more. But it is just my opinion.
As you may know, green tea has a slightly bitter taste. But it does not mean that it can not be made sweeter enough to enjoy it many times a day.
Honey is good for burning calories while mixing with green tea gives you about 17% more fat oxidation.
Honey contains many important antioxidants, including flavonoids and organic acids. Its antioxidants can reduce blood pressure which is a major factor for heart diseases. (source)
Honey is good for the reduction of bad LDL cholesterol and increases good HDL cholesterol. It is also good for wound healing, skincare, heart attacks, strokes, eye health and some types of cancers. (source 1, source 2).
So combining honey with green tea will give you the best of both. It’ll give your tea a pleasant taste with all the above benefits. You can also squeeze some lemon juice for even more healthy and tasty beverages.
While you can drink green tea whenever you want and it’ll give you benefits, but there are some situations you want to avoid. Like...
Drinking green tea on empty stomach may raise the acidity in your stomach causing stomach pain, constipation, nausea, and maybe, vomiting as well. This is because green tea is packed with tannins which can increase acidity. But this is not the case with every person. So you may try it yourself. Just stop it, when you feel something bad.
If you need to drink green tea in the morning, then first drink about 2 glasses of warm water, and after about 30 minutes, you can drink a cup of green tea.
The best time for taking green tea might be before or after meals. You can give 2 hours gap between meals and green tea.
If you are doing exercises, then take the green tea, 30 minutes before exercise. It’ll give you maximum benefits for weight loss.
You should also drink green tea, 2 hours before bedtime.
Green tea contains a lot of different compounds, including:
It is associated with many health benefits, some of these are:
Green tea is one of the best beverages. It is healthier. It is better for the brain, heart, stomach, blood and lymphatic system as well as good for weight loss.
Although green tea helps you lose weight, it is recommended that you also do exercises with it, and use it in conjunction with lemon and honey to strengthen the effect. Otherwise, the effect will be so modest that you may not even realize it.
The best way to lose weight is to eat the least possible calories (better once a day), keep your stomach as empty as possible and do exercises to burn fat in your body. I.e. burn more calories than you eat. Green tea does not have many calories, so it’ll benefit you a lot in the process.
There are some situations which may harm you, especially if you drink too much of it. As an old saying “excess of everything is bad”. So keep this in your mind as well. I’ll write these situations and many other factors which you must want to avoid in the coming weak.
Please let me know in the comments, what you think, OR if I forgot something OR you have something more special in your mind. So it’ll make this article the ultimate guide for others.
The scientific name of Phalsa (or Falsa) is Grewia Asiatica. These are small berries that grow on trees. It grows in the hot season, i.e. May or June months, which are the peaks of the hot season. It is of pleasure color and taste, which contains a lot of health benefits.
Phalsa is a very delicate and perishable fruit and is very difficult to transport at a longer distance. That is why it is not widely available throughout the world.
In the summer season, it provides you many cooling effects. Mostly, it is eaten fresh, but a syrup of it can also be prepared for longer time use.
Phalsa effect is coolness, so it is beneficial for stomach inflammation, stomach ulcer, Acidity, fever, and Bleeding Gums. It helps in nervousness, panic, painful urination, inflammation of the urethra, orange color urination.
Phalsa juice can help in asthma, cold and flu and all diseases of the respiratory system.
It strengthens muscles and bones. It helps in producing more blood, lowering the chances of Anaemia and reduces tiredness.
Phalsa fruit will keep you younger naturally. It helps in maintaining your skin resilience and skin liquidity.
It is one of the best anti-oxidant and boosts the Immune system to fight other diseases. The patients with diabetes should not mix sugar and High Blood Pressure patients should not mix salt in Phalsa Juice.
Nutrient values per 100g of fruit:
Take 250-gram Phalsa, thoroughly clean and wash it. Then grind it in 2 Glass Water. If you are not a diabetes patient then add sugar or better use black salt. Patients of the respiratory system, cold and flu should add a little bit of GINGER in it. Then grind them all, and you have your naturally healthy phalsa juice ready to drink.
To further enhance the benefits of Phalsa juice, you can add Rose Water in it. Adding Rose Water will double the benefits of Phalsa Juice.
If you know any other benefit of this amazing natural remedy, please let us know in the comment.
Almost everyone knows that nuts are good for health. But fewer people know that sometimes they could turn out to be very harmful to you as well.
Eating a variety of nuts provide many healthy vitamins and minerals, carbohydrates, fibers, and proteins.
Let’s discuss them one by one in detail here in this article.
Nuts are a very popular food and are very healthy snack options despite being full of fat.
Fats in nuts are monounsaturated fats and polyunsaturated fats like omega-3 and omega-6. They also contain some saturated fats as well.
Nuts contain proteins and fibers. They can reduce your weight by increasing your metabolism rate.
Nuts have several vitamins and minerals including magnesium and Vitamin E.
According to the meta-analysis of clinical trials published by PubMed, Clinical Trials, and Oxford Academia Journal for Nutrition, taking nuts in diets does not affect weight gain or weight loss.
Studies have also shown that people eating nuts regularly live longer than those who don’t. This may be their ability to help prevent many chronic diseases. [Published in PubMed 1, 2, 3, 4]
Metabolic syndromes like high cholesterol levels, high blood sugar, and high blood pressure risks can be reduced by eating nuts. [PubMed Research 1, 2, 3, 4]
Nuts can reduce the risk of cancer and hypertension while improving glycemic control in individuals with type 2 diabetes. [Published research in PubMed 1, 2]
According to Wikipedia…
“A nut is a fruit composed of an inedible hard shell and a seed, which is generally edible. In general usage, a wide variety of dried seeds are called nuts, but in a botanical context “nut” implies that the shell does not open to release the seed.”
But don’t worry, you can buy “pre-shelled” nuts from stores.
Now, let’s take a look at the most commonly used nuts.
Almonds are the most popular tree nuts, having a lot of beneficial nutrients. [1]
Almonds have been found to reduce inflammation in people with type 2 diabetes. [2]
One ounce (approximately 28 grams) or a small handful of almonds contains roughly:
A study has found that Almonds and almond skin have beneficial effects on your intestinal microbiota profile and a modification of the intestinal bacterial activities by supporting the growth of beneficial gut bacteria. [3]
Almonds can help to improve cholesterol levels.
According to studies published in PubMed [4, 5, 6, 7], it can reduce LDL cholesterol and oxidized LDL cholesterol levels, as these are one of the main factors of heart diseases.
Although, almonds consumption by overweight and obese people in the restricted low-calorie diet help in weight loss and also lowers blood pressure. [PubMed Research 8, 9]
Eating one ounce (28 grams) of almonds with a meal can reduce about 30% of the rising in blood sugar in people with diabetes. [PubMed Research 10]
In many controlled studies, almonds have shown weight loss rather than weight gain.
In one study (of 108 overweight obese women), those who consumed almonds lost nearly three times as much weight and experienced a greater decrease in waist size compared to those eating no almonds. [PubMed Research 11]
Studies have shown that during digestion a portion of fat stays within the nut’s fibrous wall. That’s why despite being high in calorie count, your body doesn’t absorb all of them. [PubMed Research 12, 13, 14]
From all these studies almonds certainly contain several important nutrients that may help reduce heart disease, diabetes risk factors, and weight loss. However, despite these studies, larger studies are needed to confirm these effects.
Walnuts are many popular nuts and are an excellent source of omega-3, omega-6, and polyunsaturated fatty acids. [1]
They look like a brain structure.
They are rich in antioxidants.
A one-ounce (28 grams) serving of walnuts contains roughly:
Several large studies found that walnuts can significantly reduce bad cholesterol levels. And helps increase the good cholesterol level. [PubMed Research 2, 3, 4]
Nuts can help in lowering heart disease risks and also preventing stroke risk. That is because of their benefits for cholesterol levels, artery function, LDL particle size, and inflammation. [PubMed Research 5, 6, 7, 8, 9, 10, 11, 12]
They may help to improve blood pressure and the flow of blood through the circulatory system. [Published in PubMed 13, 14]
Walnuts are also helpful in losing weight.
Walnuts help in reducing inflammation. [PubMed Research 15]
Study shows that walnuts are very effective in improving the brain. They increase a measure of cognition called “inferential reasoning”. [Published in PubMed 16]
Studies show that walnuts may be helpful to prevent different types of cancer that include breast cancer, prostate cancer, and colorectal cancer. [Published in PubMed 17, 18, 19]
So it is now certain that walnuts are a great source of omega-3 and many other nutrients. Eating walnuts may benefit your heart health and your brain.
Pistachios are common nuts and are high in fiber. [1]
Like almonds, pistachios may improve good cholesterol levels like HDL cholesterol, also they may reduce coronary heart disease. [Published in PubMed 2]
What is coronary heart disease?
Well, according to “U.S. National Heart, Lung and Blood institute” coronary heart disease (CHD) is a disease in which a waxy substance called plaque builds up inside the coronary arteries. These (arteries) are responsible to supply oxygen-rich blood to your heart muscle. [NLH 3]
The building up of plaque in arteries is called atherosclerosis and it is done over many years.
One ounce (28 grams) of pistachios contains roughly:
Study shows that pistachios may help to lower triglycerides in obese people. [PubMed research 4, 5]
Pistachios may help to reduce the blood sugar level rise that happens after a meal. [PubMed research 6]
They are a good source of dietary fiber, which makes you feel full and satisfied for a longer period.
The fibers send signals to the brain to prevent you from overeating.
Pistachios may also be helpful in heart disease risk factors like blood pressure, oxidative status, and weight.
So what is the oxidative status?
Oxidative status refers to blood levels of oxidized chemicals, which can play a part in heart disease. [PubMed Research 7, 8, 9, 10]
From all these studies we can say pistachios when eaten in a high quantity of more than one ounce (28 grams) per day may have beneficial effects on heart disease risk factors.
Cashews are also in the tree nut family having a good number of nutrients. [1]
They have a creamy texture that makes them a great addition to many dishes and snacks.
In, one-ounce (28 grams) of cashews contains roughly about:
Several studies have discovered that diets enriched with a high amount of cashews can improve symptoms of metabolic syndrome.
Now you may have a question, don’t you? What is metabolic syndrome? Right?
Well, according to Wikipedia “Metabolic syndrome is a clustering of at least three of the five medical conditions that include central obesity, high blood sugar, high blood pressure, high serum triglycerides and low serum HDL (High-density lipoprotein).”
It has been discovered in a study that involved 62 subjects with MS that Cashew's enriched diet improved the blood pressure in people that has metabolic syndrome. [PubMed Research 2]
Studies show that diets high in cashews may increase blood sugar in people with metabolic syndrome. [PubMed Research 3, 4]
Another study (of 64 volunteers) discovered that cashews increased the antioxidant potential of the diet. [PubMed Research 5]
Although, one large study (of 300 adults) observed that a diet enriched with cashews reduced blood pressure and increased levels of (good) HDL cholesterol; however, it has no significant effects on body weight or blood sugar levels. [PubMed Research 6]
From all these studies we can say that cashews contain several important nutrients that may improve blood lipid levels and reduce blood pressure.
Macadamia nuts contain a wide range of nutrients and are a great source of monounsaturated fat. [1]
Due to their high content of monounsaturated fat, many health benefits of macadamia nuts are related to heart health.
In, one-ounce (28 grams) of macadamia nuts contains roughly about:
It has been discovered that a diet enriched with macadamia nuts produces effects similar to a heart-healthy diet recommended by the American Heart Association. [PubMed Research 2]
Many studies have discovered that diets rich in macadamia nuts lower cholesterol levels of both total cholesterols and (bad) LDL cholesterol in people who have high cholesterol levels. [PubMed Research 3]
They may help reduce other heart disease risk factors, including inflammation and oxidative stress. [PubMed Research 4]
In short macadamia nuts are rich in monounsaturated fat that may reduce risk factors for heart disease.
Pecans are often served in desserts, but they are highly nutritious on their own. [1]
Like other nuts pecans are also antioxidants.
In, one-ounce (28 grams) of pecans contains roughly about:
Studies have shown that in people with normal cholesterol levels, pecans can lower (bad) LDL cholesterol and total cholesterol. [2, 3]
In one study of four-week long, people who ate pecans as 20% of their daily calorie intake showed that antioxidant profiles in their blood improved.
Pecans may help to prevent skin damage by removing toxins and waste from your body.
Pecans help improve brain function. They are also known as brain food.
In, short we can say that pecans contain a variety of beneficial nutrients and antioxidants so they may help lower the (bad) LDL cholesterol.
Brazil nuts are also from the tree nuts family they originated from a tree in the Amazon and are an amazingly rich source of selenium. [1]
Selenium is a mineral and antioxidant needed for a healthy immune system. It helps to prevent our nerves and cells from damage.
Although it is used for several bodily functions, you only need to obtain small amounts of it through your diet.
In, one-ounce (28 grams) of Brazil nuts contains roughly about:
A one-ounce serving of Brazil nuts will provide more than 100% of the RDI for selenium.
Selenium deficiency is rare and usually occurs in certain disease states.
For example, one study discovered that people undergoing hemodialysis for kidney disease were selenium deficient. When these affected people ate just one Brazil nut daily for three months, their blood selenium levels returned to normal, and improved their antioxidant status. [PubMed Research 2]
As these nuts are rich in selenium it helps in improving your mood-related disorders which include anxiety, fatigue, and depression. [PubMed Research 3]
But don’t take too many Brazil Nuts, or take it while eating selenium supplements as it will lead to selenosis. A condition in which hair loss, nail loss, and skin loss occur. So best not to take too many.
Brazil nuts can also help reduce cholesterol levels. They may also help in reducing oxidative stress and improve the function of blood vessels in obese teenagers. [PubMed Research 4, 5]
Brazil nuts may reduce inflammation both in healthy people and those undergoing hemodialysis and can also increase antioxidant defenses in hemodialysis patients. [PubMed Research 6, 7]
From all these studies it is clear that Brazil nuts are rich in selenium which helps to improve mood, protects nerves and cells, reduces oxidative stress and improves the function of blood vessels, and reduces inflammation.
Hazelnuts have a distinctive flavor which makes them a favorite in sweet foods.
They are also tree nuts.
Hazelnuts are incredibly nutritious. [1]
Like many other nuts, hazelnuts have also very beneficial effects on heart disease risk factors.
In, one-ounce (28 grams) of Hazelnuts contains roughly about:
One study discovered that a hazelnut-enriched diet reduced total cholesterol, (bad) LDL cholesterol, triglycerides, and high-density lipoprotein cholesterol compared with no hazelnut-enriched diet. [PubMed Research 2]
Hazelnut-enriched diets also improved blood vessel function and lowered markers of inflammation. [PubMed Research 3]
Another study (of 15 volunteer men) on a hazelnut-enriched diet showed that it can improve cholesterol levels and increase the amount of vitamin E in the blood. [PubMed Research 4, 5]
Hazelnuts can help in managing diabetes. As they are rich in magnesium which helps in decreasing the risk of diabetes. [PubMed Research 6]
Studies show that Hazelnuts can improve memory, hinder anxiety, and healthy aging. In, older adults it improves slow brain-related degeneration. [PubMed Research 7, 8]
So from all these studies, it is clear that Hazelnuts can help to prevent heart-related risks, improve the brain, lowering bad cholesterol levels, lower the marker of inflammation, increases the amount of vitamin E in the blood, and decrease the risk for diabetes.
Eating peanuts is an excellent way to boost the amount of protein in your diet. Peanuts are easily and widely available and provide several essential nutrients.
Unlike other nuts, peanuts are not tree nuts but belong to the legume family.
Legume means they belong to a group of foods from a specific plant family, they grow under the soil. Most people consider them nuts.
However, they have similar nutrient profiles and health benefits as tree nuts. [1]
Peanuts contain a range of polyphenols, flavonoids, antioxidants, and amino acids.
In, one-ounce (28 grams) of dry-roasted peanuts contains roughly about:
A study of a huge amount of participants over 120,000 people found that a higher amount of peanut intake was associated with lowered death rates. [PubMed Research 2]
Like other nuts peanuts may also improve heart disease risk factors. [PubMed Research 3]
Peanuts also help in lowering the rate of type 2 diabetes. For example, a study found that women who ate peanut butter more than five times a week had lower rates of type 2 diabetes. [PubMed Research 4]
Like other nuts peanuts also help in maintaining weight rather than gaining it. Study shows that it helps in weight loss and reduce the risk of obesity. [PubMed Research 5, 6, 7, 8]
Eating Peanuts may help prevent or cut the risk of gallstone disease. [PubMed Research 9, 10]
As peanuts have cholesterol-lowering effects that is why they are much more useful for gallstones, as gallstones are mostly made of cholesterol. [PubMed Research 11]
Despite their many benefits peanuts are also allergen. Peanut allergies sometimes may be severe or even life-threatening, which is why they are sometimes considered severe allergens. [PubMed Research 12]
Peanuts may help lower asthma and allergic disease rates in children of mothers who ate peanuts once or more per week during pregnancy. [PubMed Research 13]
From all these studies it is clear that peanuts can lower death rates, improves heart disease risk factors, lower the rate of type 2 diabetes, and weight loss, lowering asthma, and prevent gallstone disease risks.
In most cases, nuts are a safe and healthful addition to the diet. But they should be taken in balance as nuts are calorie-dense.
Anyone who experiences digestive problems from eating nuts may want to see a doctor. They may be intolerant or sensitive to specific components of nuts.
Nuts are a common allergen and people can develop an allergy while eating nuts that they did not have before. Severe nut allergies can sometimes be fatal.
Anyone having an allergic reaction such as itching in the throat or face or swelling, should stop eating nuts and get urgent medical care.
Is there anything left, OR do you want to add/remove something OR do you like/dislike it? Please let me know in the comments
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