What happens to your weight when you start drinking matcha regularly

Matcha is a type of green tea that contains a range of plant compounds and antioxidants. These nutrients help reduce inflammation in the body, support immunity, and promote cardiometabolic health, but they may also aid in weight loss and management.

Research shows that matcha can help with weight loss thanks to the unique combination of nutrients it offers.

Matcha contains caffeine and epigallocatechin gallate (EGCG), a catechin or powerful antioxidant compound found in plants. “The dynamic duo of EGCG and caffeine in matcha work synergistically to potentially boost metabolism, enhance fat oxidation, improve insulin sensitivity, and naturally reduce appetite,” says registered dietitian Stacey Woodson, MS, RDN, LDN. Health.

Matcha also supports your gut microbiome. Additionally, a 2023 randomized controlled trial associated matcha with decreased fatigue and better muscle adaptation after resistance training, supporting activities related to weight loss.

The evidence is promising, but matcha is not a silver bullet and will not be a weight loss miracle on its own.

“Healthy weight loss is best supported by a balanced diet, adequate hydration and regular physical activity,” Woodson said. “While not necessary, matcha can be enjoyed as part of this overall approach.”

“For most people, one to two servings per day (about 1/2 to one teaspoon of high-quality matcha powder) is enough to feel the benefits without overdoing it with caffeine,” says Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT, functional dietitian, mind-body wellness expert and founder of Body to Soul Health. Health.

Although the market is flooded with matcha-infused dietary supplements, both dietitians agree that it’s best to opt for matcha in its whole food form.

“Matcha supplements can be convenient and concentrated in antioxidants, but I recommend sticking with the traditional drink,” Woodson said. “Some studies have linked high doses of EGCG – more than 338 milligrams per day – to potential liver damage, a risk not typically associated with consuming matcha in its natural form.”

In this case, choosing a ceremonial grade matcha is your best bet, it is the highest quality whole food matcha option available. But be aware of supplements: Many matcha drinks and baked goods contain added sugar that can harm your weight loss goals.

You can use matcha to make traditional teas or lattes, or add it to smoothies and even your own baked goods.

Matcha is generally safe for most people. However, if you are sensitive to caffeine, it may be best to limit your intake or opt for regular green tea, which contains less caffeine than matcha.

Some people may experience gastrointestinal symptoms like gas or bloating from matcha, so start slowly if you’re new to this drink. Additionally, the catechins in matcha may interact with certain medications, so be sure to consult your doctor before starting if you are taking any prescription medications.