Burns 50 calories per day. That's one bite of a cookie. Save your money and just drink green tea.
One of the most well-researched fat loss supplements. Increases fat oxidation 10-17%, boosts metabolism 3-4%. Not a miracle, but a solid, science-backed tool that actually works.
Green tea extract is a concentrated form of the beneficial compounds found in green tea leaves, particularly catechins. The most important of these is EGCG (epigallocatechin gallate), which makes up about 50-80% of the catechins in quality extracts.
Unlike drinking green tea (which would require 6-10 cups daily to match supplement doses), extracts provide therapeutic amounts of EGCG in convenient capsule form. This makes it practical to get fat-burning doses without consuming excessive fluids or caffeine.
Green tea has been consumed for thousands of years in Asia, but it wasn't until the 1990s that researchers isolated and studied EGCG's effects on metabolism and fat oxidation. Since then, it's become one of the most researched natural compounds for weight management.
Green tea extract supports fat loss through several proven mechanisms:
EGCG inhibits an enzyme called catechol-O-methyltransferase (COMT), which breaks down norepinephrine. When norepinephrine levels stay elevated longer, your body burns more fat for fuel. Studies show this can increase fat oxidation by 10-17% during exercise.
Green tea extract can increase your resting metabolic rate by about 3-4%, translating to an extra 60-80 calories burned daily. While modest, this adds up to about 1.5-2 pounds of additional fat loss over 12 weeks when combined with proper diet.
The catechins improve endurance and fat burning during workouts, helping you train harder and recover faster. This indirect benefit can be just as valuable as the direct metabolic effects.
EGCG is a powerful antioxidant that reduces inflammation and oxidative stress, which can support overall health and recovery during a fat loss phase when your body is under additional stress.
Green tea extract works even better when combined with caffeine (which green tea naturally contains). The combination amplifies the metabolic and fat-burning effects, which is why many quality supplements include both.
Green tea extract is one of the best-studied natural fat loss supplements, with dozens of quality human trials:
Bottom Line: The science is clear. Green tea extract works, though effects are modest (not miraculous). Expect 1-3 extra pounds of fat loss over 12 weeks when combined with proper diet and exercise.
| Purpose | Dosage | Timing |
|---|---|---|
| General fat loss | 400-500mg extract (200-250mg EGCG) | 30-60 minutes before meals |
| Pre-workout fat burning | 400-500mg extract | 30-45 minutes before training |
| Maximum dose | 800mg EGCG per day | Split into 2-3 doses |
Never take high-dose green tea extract on an empty stomach. This significantly increases risk of liver damage. Always consume with at least a small meal or snack containing protein and fat.
Begin with 200mg EGCG daily for 5-7 days to assess tolerance. Gradually increase to the standard 400-500mg dose. Always take with food.
Green tea extract offers excellent value for money:
For less than the cost of a daily coffee, you get legitimate metabolic and fat-burning benefits backed by real science. Green tea extract is one of the best values in the supplement industry.
YES - Buy it if you're serious about fat loss.
Green tea extract is one of the few fat loss supplements that actually works. While it won't melt fat off your body on its own, the science clearly shows it provides legitimate metabolic and fat-burning benefits when combined with proper diet and exercise.
For the low cost ($15-25/month) and excellent safety profile, it's absolutely worth adding to your supplement stack. It's exactly what a supplement should be - a scientifically proven enhancer that makes your hard work slightly more effective.
Combined with The 5 Real Pills (proper nutrition, exercise, sleep, community, and discipline), green tea extract can genuinely help you reach your fat loss goals faster and easier.
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