Is Matcha Good For Weight Loss? Matcha For Weight Loss Ultimate Guide

matcha good for weight loss exercise

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.

Is matcha good for weight loss? Learn in this matcha for weight loss ultimate guide all about this elixir drink.

With its vibrant color and silky smooth aftertaste, matcha tea is known as the elixir to great health.

Tea drinkers will attest that sipping tea is therapeutic. It teleports you to a different state of Zen, unlike coffee.

But did you know that matcha tea does more than invigorate your soul?

In fact, matcha tea is instrumental for weight loss. Plus, matcha packs a whole bunch of other health benefits too.

Let’s find out how and why matcha tea is good for weight loss, and like anything in life, why you need it in moderation.

What is Matcha Powder? 

matcha green tea

Matcha and green tea are both derived come from a plant called Camellia Sinensis.

While green tea comes in a teabag, matcha green tea is solely available in powder form which allows for better absorption of key nutrients.

Matcha is the a pulverized version of green tea leaves.

The difference?

According to research, pulverized green tea (matcha powder) has significantly higher concentrations of catechins than green tea steeped in leaf form.

When green tea leaves are grounded to powder, the catechin content is 137 times greater than its non-powdered form.

Catechins, also known as epigallocatechin gallate (EGCG), is a potent antioxidant that protects our body from free radicals that can activate cancer cells.

Did you also know that matcha and green tea are brewed differently?

To brew green tea, you start off by steeping the tea bag in hot water.

On the other hand, matcha grounded tea is added into water, and then traditionally combined with a bamboo whisk.

These facts are pretty remarkable. But the burning question is, how does matcha green tea help weight loss?

Is Matcha Good For Weight Loss?

weight loss scale

Here are 5 reasons how matcha can help you lose weight, without you making an extra, concerted effort.

1. Boost Metabolism and Burn More Calories

One remarkable capability of matcha green tea is its propensity to induce weight loss gently and safely.

Matcha green tea works by increasing metabolic rate, thus resulting in more calories burnt.

According to The American Journal of Clinical Nutrition, consuming green tea increases our body’s calorie-burning capability.

The study found that participant’s daily energy expenditure increased from 8-10% to 35-43% after drinking green tea.

As a result, this proves the high content of catechins polyphenol and thermogenic properties improves weight loss significantly. Sounds like the perfect drink to burn fat!

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2. Matcha Increases Thermogenesis

Thermogenesis is a process in which our body produces heat.

In the context of weight loss, an individual with a high thermogenesis rate normally would have a higher metabolic rate. This would also lead to better fat-burning capabilities.

To conclude, these factors help to suppress one’s appetite and aid in weight loss.

3. Fat Burning Potential

In another study published by The American Journal of Clinical Nutrition, matcha green tea that contained caffeine is found to be more effective in lowering body weight.

As compared to caffeine-free green tea, participants who consumed matcha showed greater improvements in body mass index (BMI) and weight circumference.

This is because caffeinated green tea is richer in flavanols and antioxidants that assist with weight loss.


You can also ramp up your metabolic rate by increasing physical activity through TABATA workouts. Calorie control, a balanced diet, and an all-rounded PiYo training program will set you on the right path to safe weight loss.

4. Zero Calories

Did you know that matcha has no calories?

Another amazing fact about matcha green tea is that it makes you feel fuller, compared to plain water according to this study.

So if you feel like reaching out for some sweet desserts, curb that thought and switch to a lower caloric option like matcha.

 5. The Astounding EGCG Compound

Most of the benefits of matcha green tea lies in the EGCG compound. EGCG, scientifically known as epigallocatechin gallate, is a plant-based compound rich with potent antioxidant properties.

Unlike regular green tea, matcha contains higher levels of EGCG. And this leads to a higher metabolism and a more robust thermogenic effect in the body.

In fact, studies indicate that EGCG can help to combat obesity.

Simply because EGCG has the highest biological activity among green tea molecules, thus helping to improve fat burning capabilities.

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Matcha Tea Benefits

girl cycling sunset

Matcha is a perfect match for good health. Beyond helping to lose weight, this mighty beverage delivers other health benefits to improve your overall wellbeing.

1. Helps To Reduce Risk of Cancer

Compared to conventional tea, matcha has the highest level of antioxidant activity. Matcha green tea is brimming with polyphenols and EGCG, which are antioxidants with potent cancer-fighting properties.

Studies on catechins epigallocatechin-3-gallate (EGCG) show that ECGC interferes with several processes involved in cancerous cell replication.

Essentially, EGCG causes tumor cells to die.

The same study indicated that EGCG can slow down the formation of blood vessels surrounding the tumors.

Epigallocatechin (ECG), another polyphenol, works by stopping leukemic cells from multiplying.

All these findings suggest that a diet high in green tea can protect against cancers of the stomach and colon.

2. Reduce Heart Disease and Protect Heart Health

Matcha green tea may lower the risk of heart disease by reducing LDL (“bad”) cholesterol and increasing HDL (“good”) cholesterol.

According to a study on 40,530 Japanese, individuals who drank tea daily had lower risks of dying from cardiovascular diseases and stroke.

Other clinical trials showed that theaflavin-enriched green tea extract helps to lower cholesterol among the trial participants.

3. Protects Brain Against Alzheimer’s and Dementia

Health Brain

Research also shows that regular consumption of green tea provides protection to the brain against Alzheimer’s diseases and other forms of dementia.

This is because polyphenols in green tea have properties that protect our brain cells.

Other studies suggest that EGCG injections can significantly improve inflammation.

Concurrently, EGCG injections promote recovery and regeneration of neural cells in mice suffering from spinal cord injuries.

These findings demonstrate matcha’s potent healing benefits and positive effects on the brain’s neural functions.

4. Rich in Antibacterial Properties

Tannins present in green tea possess antibacterial properties.

Above all, tannins are anti-carcinogenic and help our body to fight against harmful viruses, bacteria, and fungi.

5. Sustained Alertness and Energy


Just like black tea, matcha contains traces of caffeine.

Caffeine helps to stimulate the nervous system and bolster mental functions and improve mental clarity.

What sets Matcha apart from your regular black tea is its caffeine content and how our body processes it.

Unlike black tea, matcha green tea is shaded and grown away from the sun. By limiting the amount of sunlight, the matcha tea leaves retain higher levels of L-theanine.

L-theanine is an amino acid that helps our bodies to absorb the natural caffeine in matcha slowly.

As a result, you will enjoy 3-6 hours of sustained alertness, minus the crash that often comes when drinking caffeinated drinks.

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6. Calming Effect

Research has shown that l-theanine in green tea helps to reduce anxiety and improves focus simultaneously.

It’s no surprise that many of us enjoy a quiet moment coiled in a cozy corner with a cuppa of matcha on hand.

However, if caffeine gives you a buzz and keeps you awake, it is best to keep matcha green tea to a pick-me-up drink before noon.

To avoid disturbing your bedtime, you may want to avoid all forms of caffeinated beverages from noon onwards.

Best Time To Drink Matcha For Weight loss

Is there an ideal time to drink matcha tea to induce weight loss?

Although there are no hard and fast rules, timing can help you reap the maximum benefits of sipping matcha for weight loss.

Here are tips on when to drink matcha tea for weight loss:

1. First thing in the morning

Need a kicker to jumpstart your day?

Then matcha green tea will help you feel energized and alert throughout the day.

Drinking green tea in the morning will sharpen your concentration and focus.

Thanks to the caffeine in green tea, the stimulant will enhance your alertness and attention.

The best part is you will get a stable distribution of energy throughout the day, minus the spikes and dips associated with drinking coffee.

The alertness you get is juxtaposed with soothing, calming effects. This is attributed to the amino acid called L-theanine.

So when L-theanine and caffeine work together, you get a boosted mood and improved brain function.

Best of all, you will not experience any drawbacks that are common from consuming caffeine on its own.

For this reason, starting your day with a cuppa of matcha sets you on the right footing.

Have you heard of a matcha latte?

It is worth a try, it’s delicious! Perfect for cold days. Here is my favorite matcha latte recipe.

2. Before and After Your Workout

core exercises

If you are thinking of boosting fat loss with matcha tea, then time your drinks before and after your workout.

Studies show that men who consumed green tea extract before exercising burned 17% more fat than the test group on placebo.

Another study on women showed that drinking green tea one day before working out, followed by 2 hours before exercising increases exercise-induced fat oxidization.

Above all, green tea may expedite recovery after an intense workout.

In another study conducted on men who consumed 500 mg of green tea extract supplements, the participants showed a significant reduction in muscle damage caused by exercise.

Alternatively, you may consider taking pre-workout supplements.

These supplements help your muscles endure greater intensity during exercise, thus prolonging a higher metabolic rate post-exercise.

3. Before or after your meal

Green tea is a natural appetite suppressant. So if you are watching your weight, then drink a cup of green tea before your meal as it will curb your appetite.

You can also consume matcha green tea 3 to 6 minutes after a meal to boost digestion and metabolism.

But how much green tea should you drink a day for weight loss?

To reap the most benefits of matcha tea, you should consume 3-5 cups of green tea per day.

How fast you lose weight will depend on the amount of EGCg each cuppa has, how active you are, and your natural metabolic rate.

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Matcha Green Tea Weight Loss Recipes

matcha green tea

Drinking matcha green tea for weight loss should be fun and never dull.

Here’s how you can be adventurous. Make different matcha infused food to beat the monotony of consuming liquid matcha all day.

Everyday Matcha For Weight Loss Pancake

Jazz up your basic pancake recipe and pack it with EGCG with this super simple low-calorie matcha pancake.

11 Matcha Recipes Not To Be Missed

Home chefs, showcase your matcha variety and never run out of ideas.

Check out this video on how to make matcha-green food look so yummy!

Matcha For Weight Loss Fruity Smoothie

Blitz up this 5-ingredient matcha smoothie in 10 minutes and sip away its nutrient-dense properties.

We love smoothies because a smoothie diet is done right is a wholesome, and a balanced weight loss diet.


  • 2 full cups of baby spinach
  • 1 large frozen (or fresh) mango
  • Bananas (either two fresh, frozen or canned)
  • 2 tsp. matcha green tea powder
  • 240 ml or 1 cup of light coconut milk


  1. Add the coconut milk to your blender. Then add the matcha green tea powder and spinach. Blend.
  2. Finally, add the mango pulp and bananas. Blitz it until creamy and smooth.

Be experimental and check out the other nutritious smoothie recipes you can try to manage weight loss. Alternatively, pair matcha green tea with a liquid diet to lose weight safely in 2 weeks.

How to Make Matcha the Traditional Way


  1. Sieve 1-2 tsp. of matcha tea into a cup. While this step is optional, it will help to get rid of any lumps for a smoother brew.
  2. Add in 2oz of warm water. Do not add boiling water directly to the matcha as it will destroy the catechins.
  3. Whisk the brew vigorously in a zig-zag motion until the tea is frothy. A sign of good matcha is the presence of froth on top of the tea.
  4. You can add milk or sugar to your taste.
  5. If you are drinking it knit (without sugar and milk), you can add lemon as it aids the absorption of nutrients.
  6. Finally, enjoy your matcha tea straight from the bowl.

Matcha For Weight Loss Side Effects / Warnings

Too much of anything can never be good. Because of the caffeine content, matcha green tea can cause certain side effects.

This includes headache, irritability, insomnia, diarrhea, gastritis, and heartburn when drank in excess.

For others, the National Institutes of Health (NIH) warned that green tea may cause stomach upset, constipation, and increased blood pressure.

When buying matcha tea, make sure to buy it from reputable suppliers. This is because matcha planted on tainted grounds may contain traces of fluoride, arsenic, and lead.

These hazardous elements can be absorbed by the tea plant from the surrounding soil.

Opt for organic matcha tea that is slightly pricier and look out for reviews if you’re buying online.

Matcha green tea should not be consumed by children and pregnant/breastfeeding women.

Stay within the safe limit of not more than 5 cups per day.

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This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.

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