Japanese Green Tea and Diet

by Kei Nishida

Japanese Green Tea and Diet

Today's consumer may be more health conscious than ever before and they're putting the knowledge they've gained to good use – monitoring their sleep, exercising, and paying close attention to diet.

Japanese Green Tea Contains Less Than 2 Calories a Cup 

Is losing weight your healthy lifestyle goal? Japanese green tea may be able to help. Premium quality green tea contains tons of beneficial ingredients to support your weight loss program, and contains no artificial colors or preservatives. Calorie counters can rest easy knowing that a cup of plain green tea contains less than just 2 calories. Consumers should be aware however, that adding just one tablespoon of honey and cream to your green tea can boost that calorie count to 86, so individuals drinking green tea to lose weight should beware of putting additives into their cup.

Anti-oxidant Element in Green Tea Helps Break Down Fat

Apart from being low in calories, green tea contains a metabolism boosting anti-oxidant which blocks the enzyme that breaks down the hormone used by the nervous system to signal fat cells to break down fat. Better still, this is just one of the ways in which green tea can support your healthy weight loss program.

Chinese Medicinal Classic States Tea Makes You Thin

It seems even early medical practitioners knew of tea's ability to help slim the waist line too. "Drinking tea for a long time makes one thin," says one Chinese medicinal classic Bencao Shiyi an early practical guide for clinical diagnosis and drug application. Just how much green tea does one need to drink to begin experiencing weight loss?

University Study Confirms the Fact

The University of Maryland Medical Center states that adding as little as 2 to 3 cups of green tea a day to your diet can be beneficial to those drinking the tea to lose weight. That's as simple as having one cup with breakfast, lunch and dinner.

How to Ensure Best Diet Benefit

Consumers should be aware that the amount of beneficial compounds in their tea leaves can vary from plant to plant. One way to ensure a consistently high level of these compounds is to look for tea that has been raised using the traditional Japanese Chagusaba farming method. The Chagusaba farming method produces a Japanese green tea that is especially high in a group of anti-oxidant flavonols called catechins and is a time-tested method for producing nutrient rich tea leaves.

Green Tea Element - Catechines and Diet Effect

A 1992 study by Harold Graham showed that roughly 30% of dried tea weight may consist of these catechins.(1) While these substances can be found in other dietary sources, according to a 2009 Journal of Nutrition study, this unique blend of antioxidant compounds in green tea is especially effective in supporting exercise-induced abdominal fat loss when coupled with a moderate intensity workout program of at least 180 minutes per week. Additional benefits were seen in shrinkage of total abdominal fat area, subcutaneous abdominal fat area, and fasting serum triglycerides.(2) The unique flavanol blend in green tea has been shown to be especially effective in this regard.  (Read more about Catechins in my other article.)

Catechines and Its Effect on Lowering Onsulin in Body for Diet

The flavanols found in green tea have also been shown to have insulin-lowering properties. This finding is important both to people who have been diagnosed with diabetes and to those who want to lose weight and keep it off successfully. In the body, fatty acids are absorbed from the blood stream into fat cells, muscle cells and liver cells. When these cells are stimulated by insulin in the body, fatty acids are made into fat molecules and stored in the body. More insulin means that more chemical signals in your body are telling your tissues to store fat. By lowering insulin levels, the catechins in green tea can help your body store less fat, helping you reach your weight loss goals more quickly and keep off excess weight once you've achieved them.  (Read more about Catechins in my other article.)

Green Tea Element - Caffeine and Diet Effect

Although green tea has just 35mg of caffeine, far lower than the caffeine found in a single cup of coffee, these low doses can still help green tea drinkers shed pounds by boosting the metabolism and increasing body temperature. Ingestion of caffeine causes the body to release the hormone norepinephrine which primes the brain and body for action. The heart quickens and the body temperature rises, burning more calories. The body undergoes additional lipolysis, turning fats into more readily available energy sources.

Caffeine and Catechines Working Together

It's interesting to note that it's really the interaction between the caffeine and catechins that gives green tea it's fat-shedding reputation. the ability of catechins to inhibit an enzyme that degrades norepinephrine.(3) Caffeine can help combat the mental and physical fatigue of exercising, allowing us to work out longer. As a mild diuretic, caffeine can help dieters lose excess water weight as well.

Green Tea Element - EGCG and Diet Effect

In addition to the above-mentioned chemical constituents, green tea contains yet another important flavonol, Epigallocatechin gallate (EGCG). This compound has been shown to increase fat oxidation by 33 percent for up to two hours after eating. It is this fat oxidation process that takes large fat molecules and breaks them back down into their smaller parts, triglycerides and fatty acids, making their energy more available to the body.  (Read more about EGCG in green tea in my other article.)

How to Take Most Advantage of Diet Elements in Green Tea

Since flavonol content can vary from plant to plant and by brewing method, it is important to know how to select and prepare your green tea to ensure that it contains the maximum dietary benefit possible. To maximize the amount of pound-shedding potential in your cup of tea:

  • Choose a premium quality green tea farmed using the Chagusaba method. This method seems to be the most consistent method of producing tea plants that contain the highest number and quality of fat-busting flavonols. 
  • Hot water seems to release more catechins into your green tea. Brew your tea in water that is 100 degrees Celsius for best results. (4)
  • Steeping your green tea for too long may unfavorably impact taste. Steeping for too short a time can mean that you're missing out on important nutrients. For an optimal brew, steep your tea for 3-4 minutes before consuming. (5)

Below is premium quality Japanese Diet Pu-Erh tea with all the diet elements mentioned above. It has 1.7 times more diet element than other tea. Start drinking this daily in the morning to get maximum benefit.  

Pu Erh tea

(1)Green tea composition, consumption, and polyphenol chemistry
(2)Journal of Nutrition
February 2009 Vol. 139 no. 2 pp.264-270
(3)Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. https://www.ncbi.nlm.nih.gov/pubmed/19074207
(4)Factors affecting the levels of catechins and caffeine in tea beverage: estimated daily intakes and antioxidant activity
(5)Total phenol, catechin, and caffeine contents of teas commonly consumed in the United kingdom

Get Free Bonus Content

If you have ever thought that Green Tea is an “acquired taste” or that it is “too bitter” to enjoy, we’re here to change your mind! We want everyone to experience the health benefits of Green Tea and show you that this can be an amazing, refreshing, and delicious drink when made correctly. With just a few tips on how to brew this powerful leaf we can change your mind about the taste and enjoyment of drinking Green Tea.

Download our Green Tea Science Brewing Technique Book to learn about 12 Scientific Tips for Brewing Green Tea to Taste Better.

Don’t miss out on the health benefits of tea!

  • Improve health
  • Increase brain function
  • Regulate weight
  • Lower your risk of cancers
  • Reduce risk of heart disease
  • Lowers risk of diabetes

We know that you will love this tips to brewing tea and getting the most flavor and elegance out of every cup.  Sign up for our newsletter and get this great informative manual on brewing green tea. You will learn what it is that makes it one of the most popular beverages in the world.

The E-Book also includes the chapter of Kei Nishida's book, "Art of Brewing Japanese Green Tea" where he teaches you how to brew hot and cold Japanese Green Tea.  

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Kei Nishida
Kei Nishida


Kei Nishida, PMP is a writer, a Japanese Green Tea enthusiast, and the founder and CEO of JapaneseGreenTeaIn.com. With two books behind him and more on the way, this entertaining author brings his passion for Green Tea wherever he goes.

His two books "I Will Teach YOU How to be healthy by Using Japanese Green Tea!: Surprising Facts and Tips for How You can Take Best Advantage of This Amazing Plant" and "Green Tea Mania : 250+ Green Tea Facts, Cooking and Brewing Tips & Trivia You (Probably) Didn't Know" are available in print and Kindle Book on Amazon.
These books and his blog Japanese Green Tea and Health provides health related tips and research findings focusing on green tea and its health benefit in variety of ways.

Kei’s love of Green Tea and passion for writing has helped make him a feature author on sites and Magazines such as Yoga Digest Magazine, T-Ching, Sexy Fit Vegan, and Woman’s Daily Magazine.

His enthusiasm for health and tea pushed him to developing his company, JapaneseGreenTeaIn.com, where he brings the very best in Japanese Green Tea to customers all over the world.

Kei grew up in Japan and moved to USA at the age of 14, now living in Portland, Oregon. In his earlier carrier, he was Software Engineer at Hewlett Packard Inc. Kei takes advantage of being bi-lingual in Japanese and English, as well as his science background for his research and writing. Information you find in his books and blogs are a combination of the best content and research from Japan and all around the world.

Books By Kei Nishida

I will Teach You How to Be Healthy By Using Japanese Green Tea

Paperback: 112 pages
Language: English
ISBN-10: 1541252454
ISBN-13: 978-1541252455
Product Dimensions: 5.5 x 0.2 x 8.5 inches
Click Here to View Table of Contents and First 2 Chapters

Green Tea Mania : 250+ Green Tea Facts, Cooking and Brewing Tips & Trivia You (Probably) Didn't Know

Green Tea Mania : 250+ Green Tea Facts, Cooking and Brewing Tips & Trivia You (Probably) Didn't Know
Paperback: 120 pages
Language: English
ISBN-10: 1544093322
ISBN-13: 978-1544093321
Product Dimensions: 8.2 x 0.3 x 6 inches
Click Here to View Table of Contents and First 2 Chapters

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Fresh Cup Magazine is the leading coffee and tea magazine distributing more than 180,000 prints a year.

June 2017 issue was 25th year anniversary edition of the magazine.

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Fukamushi-Cha (Deep Steam)Green Tea - 5 Reasons Why They Taste Better Than Other Types of Japanese Green Tea
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What makes Fukamushi Green Tea taste so much better than other green teas? Here are five reasons that set it apart, contributing to its unique taste.

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Japanese Green Tea vs Chinese Green Tea - 10 battles you don't want to miss
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Chinese green tea and Japanese green tea both come from the same plant: Camellia Sinensis. However in many ways the similarities stop there. From when and how they're processed to the benefits they serve, Chinese green tea and Japanese green tea differ. Which one is "better" is the subject of this battle, comparing each on 10 ranging criteria.

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Steeping Guide

Steeping Guide - Hot

  1. Dissolve 2 teaspoon of powder into 8 Oz of hot water. We recommend about 175°F for most common green tea.

    Please note that our product page has different recommended temperature based on type of tea between 175°F- 185°F; however, 175°F can be the most common and standard temperature that would work for any type of our green tea.

    Steeping guide

  2. Wait for 60-120 seconds  (Please follow steeping guide on the product for specific time based on type of tea.)

  3. Use mesh strainer to filter out the green tea leave and serve hot

Steeping Guide - Cold

  1. Dissolve 3-4 teaspoon of powder into 30 Oz of cold water.  For best result, use filtered water, bottled water. Alternatively, you can boil water and let it cool down until room temperature. 

  2. Keep in refrigerator for 3 hours or more. Key point is to use longer time to dissolve. This way, sweetness increases, and it does not break down theanine and vitamin C.  For best result, let it sit for overnight. 

  3. Stair the water first, then use mesh strainer to filter out the green tea leave and serve cold.