Green tea or green coffee: what's more effective for burning fat?

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There is not a single magic powder that replaces the hard and continuous work in the gym and the right diet. However, there are some special ingredients that can boost your metabolism and thus also make their contribution to fat loss. Two of these very special ingredients are Green tea and green coffee, Although the two stimulants are already an integral part of the morning ritual of many people in the form of hot coffee or tea, they are also used as extracts in nutritional supplements. Of course, one of the main questions is: which of the two substances is better for burning fat, or does it matter anyway which one you choose? Now it's time for tea Green tea, which is made from the tea plant Camellia sinensis, has been known for its health-promoting effects for more than 2,000 years and has been used as a vital drink for a long time. In addition to the antioxidant effects, the main focus is on the positive influence on the cardiovascular system. Almost all parts of the plant are used for tea production, but when it comes to the health benefits, especially with regard to fat burning, the extract from the leaves of the tea plant has proven to be particularly potent. The two main components of green tea extract (GTE), which account for most of the health benefits, are the so-called catechins and the caffeine they contain, which enhances thermogenesis and improves fat metabolism. This mode of action was confirmed in a study published by The American Journal of Clinical Nutrition, which was able to demonstrate a significant increase in metabolic rate within a 24-hour period compared to a placebo group. The scientists were able to say something similar about the effect that green tea extract has on burning fat. As long-term studies with green tea extract confirm, the permanent intake can lead to an additional weight loss of 1-1.5 kilograms within twelve weeks provided optimal nutrition control and continuous training. That this additional weight loss without additional work in the form of training is not achievable, according to a study published in 2009 in the Journal of Nutrition. 

The power of unroasted coffee

As the name implies, the green coffee extract (GCE) is extracted from the still green, ie unroasted, coffee bean, since not all active substances contained survive the thermal treatment during roasting. The main active ingredient is known as chlorogenic acid and is according to current scientific findings chiefly responsible for the metabolic effects, even if there is still uncertainty in professional circles about the actual effects. Most likely, however, the effect can be attributed to the fact that the green coffee extract activates peroxisome proliferator-activated receptors (PPARalpha-a), which release a substance that plays a crucial role in the oxidation and transport of fatty acids. In addition, a study by the Department of Nutrition Education of Sunchon University in South Korea found evidence that the antioxidant effects can inhibit the formation of new fat cells. However, there is currently only one 2007 study devoted to the actual impact on human metabolism. The results, however, are promising. Both test groups received a training program and mandatory nutritional requirements to maintain comparability. However, while one group drank ordinary roasted coffee, the other group got coffee, which was also supplemented with GCE. In fact, after twelve weeks, there was a significant difference, because in contrast to the roasted coffee group, which lost only 1.5 kilograms, the participants in the GCE group lost as much as 6 kilograms. To confirm this result, however, further investigations with larger samples are needed.

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The winner is certain

So who wins the duel of the two stimulants? According to current knowledge of science, the green tea extract has the nose ahead. This is also because GTE has a significantly higher caffeine content, which is from Vortiel, because the caffeine has a strong impact on your metabolism and helps you to burn more fat. In addition, the additional fat loss achieved by GTE is well above the levels that could be achieved with the use of green coffee extract. Although there are also some dietary supplements, in which both substances are used, prove that a synergistic effect of both substances is present, but could not investigate. 

What you should pay attention to in practice

The problem is that scientific results often arise under laboratory conditions and can not be completely transferred into practice in the raised form. One such example is that the effects of GTE and GCE associated with fat loss decrease significantly when you mix the extracts with foods such as milk and sugar. In addition, scientists based on a study from 2014 assume that simultaneous protein consumption also inhibits the uptake of GCE and GTE. It is best if you take the extracts only with water two to three hours before the next meal. Since both substances contain not insignificant amounts of caffeine, you should of course be aware that the consumption of the extracts is also associated with the corresponding side effects of caffeine. These include, inter alia, increased heart rate, insomnia and indigestion. Especially if you are sensitive to caffeine, you should slowly approach the right dosage. 

Some comments at the end

Both GTE and GTC can only exert their maximum effect and thus the positive effects on fat loss, if the caffeine resistance of your body is minimal. So if you already consume a lot of coffee, the benefits are much lower. Note that a cup of green tea is only about 60 milligrams, so you would need to drink up to 10 cups of tea to reach the effective dose of just over 600 milligrams. Dietary supplements, which are much easier to dose thanks to their capsule form, make your life here much easier. Green tea products containing at least 30 percent active ingredients (EGCG) are best because they are mainly responsible for weight loss. On the other hand, if you want to focus on green coffee extract, it is the amount of chlorogenic acid that you should pay attention to. Ideal are 40-50 percent. The bottom line is that you can use both substances, provided you follow some rules.

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