What is a green tea detox diet?
A green tea detox helps get rid of toxins, increases energy levels, and improves your overall well-being. According to green tea detox advocates, consuming several servings of green tea daily can clear up blemishes, strengthen your immunity, and boost fat burning.
If you're doing a green tea detox, you need to drink at least three to six cups (0.7 to 1.4 L) of green tea per day. The green tea diet is popular because it doesn't require dieters to avoid certain foods or reduce caloric intake. However, it is best to exercise regularly and follow a balanced diet while doing a green tea detox for best results.
While the guidelines on the length of a green tea detox vary, it's usually followed for a couple of weeks.
Potential health benefits
There are only a handful of studies focusing on the benefits of green tea detox, but there are various studies about the benefits of green tea.
Green tea is a hydrating drink
Staying hydrated is crucial for overall health because almost every system in your body requires water to function properly. Hydration helps your body filter waste and regulate temperature. Drinking enough water is also essential for proper nutrient absorption and efficient brain function.
Green tea contains a lot of water and drinking it regularly promotes hydration. For example, following a green tea detox means you will consume at least 24 to 48 oz (0.7 to 1.4 L) of fluids daily, just from green tea alone.
If you do a green tea detox, it is best to also drink enough water and other healthy, hydrating beverages.
Green tea prevents chronic disease
Green tea contains powerful compounds like epigallocatechin-3-gallate (EGCG), an antioxidant that helps fight chronic disease.
The results of test-tube studies reveal that EGCG helps block the growth of liver, lung, and prostate cancer cells. EGCG also helps lower blood sugar levels. One review found that consuming about three 3 cups (237 mL) of green tea daily can reduce diabetes risk by about 16 percent.
Additionally, EGCG can reduce heart disease and stroke risk. Data from a review of nine studies showed that individuals who consumed one cup (237 mL) of green tea daily had a lower risk of heart disease and stroke.
Green tea promotes weight loss
Studies suggest that increasing your fluid intake promotes weight loss. Research also shows that green tea and its components boost weight loss and fat burning. (Related: Does green tea really deserve its health halo? Experts say yes.)
According to a large review of 11 studies published in the International Journal of Obesity, certain compounds in green tea, such as catechins (plant chemicals), can reduce body weight and support weight loss maintenance.
Studies have also proven that catechins in green tea have other biological effects, such as:
- Improving oral health and inhibiting the growth of Streptococcus mutans, the primary harmful bacteria in the mouth, which cause plaque formation.
- Reducing bad breath.
- Killing bacteria and inhibiting viruses like the influenza virus.
Considerations before starting a green tea detox
While a green tea detox offers many health benefits, here are some things to consider before you increase your intake of this beverage.
Green tea is high in caffeine
An eight-ounce (237 mL) serving of green tea contains at least 35 mg of caffeine. While this is less than other caffeinated beverages like coffee, consuming three to six cups of green tea daily for a detox can significantly increase your caffeine intake by as much as 210 mg.
For the average adult, at least 400 mg of caffeine daily is considered safe.
If you have a low caffeine tolerance, it is best to avoid a green tea detox. Caffeine is a stimulant that may cause side effects like anxiety or digestive problems, and sleep disturbances, particularly if you drink a lot of green tea.
Green tea may impair nutrient absorption
Polyphenols in green tea such as EGCG and tannins can bind to micronutrients and block their absorption in your body. Data suggests that green tea can reduce iron absorption and cause iron deficiency in certain individuals.
Occasionally drinking green tea probably won't cause nutritional deficiencies in healthy adults, but it is best to avoid a green tea detox if you have a higher risk of iron deficiency.
Green tea is a beneficial drink but like all superfoods, it should be incorporated into a healthy diet and not treated as a magical cure-all.
To maintain your overall health, consume nutrient-rich foods, stay hydrated, and exercise regularly. Drink green tea moderately to boost weight loss and prevent chronic disease.
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