Go green: Is matcha good for weight loss?
Much more than just a trendy wellness drink, matcha green tea powder is a nourishing elixir.
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Key takeaways
It's safe to say matcha is having a moment (again). In what feels like the return of 2015 (when matcha lattes were everywhere), you can't scroll through your social media feed without seeing an influencer holding a vibrant green-and-red swirled concoction.
But, while the iced matcha strawberry lattes you can buy in cafes fall more into the 'dessert' category, that doesn't discount the health benefits of the traditional drink.
Much more than just a trendy wellness drink, matcha green tea powder is a nourishing elixir that's a great alternative to coffee. But is it a good addition to your daily diet if you're on a body transformation journey?
Read on for everything you need to know about matcha tea and weight loss — plus, the other health benefits of regular matcha green tea intake.
Matcha vs green tea: What's the difference?
Like green tea, people have been drinking matcha tea for medicinal and enjoyment purposes in Japan and China for over 1000 years. And, as it turns out, matcha belongs to the green tea family — it just happens to be even more potent.
Both green tea and matcha are derived from the camellia sinensis plant, an evergreen shrub from the flowering plant family [1]. However, regular green tea is cultivated under the sun, before the leaves are heated and distilled into an almost-clear liquid.
Meanwhile, matcha is grown in the shade for 3 weeks before it is harvested, and then the green tea leaves are pulverised into a powder. This means matcha has a much higher concentration of natural antioxidants like phenolic acids, quercetin, rutin, theanine and chlorophyll [2].
The traditional way to consume matcha green tea powder is to whisk it with a bamboo brush called a chasen with a small amount of cold or hot water. However, in modern settings, some people also choose to add milk, sugar, sweeteners or fruit compote to disguise the bitter taste.
A note on the flavour — matcha is often described as 'umami', which is considered the fifth taste in Asian cultures. Tasted through receptors that typically respond to glutamates and nucleotides, this is a complex interplay of bitter, vegetal, salty and sweet [3]. So, while many people enjoy matcha as a part of their daily routine, it can be a bit of an acquired taste at first.
Is matcha good for weight loss?
So, is green tea and weight loss a 'matcha' made in heaven? The short answer is, it depends on how you're consuming it.
As delicious as it might be, enjoying matcha in the form of baked goods or a cream-topped beverage is unlikely to help you achieve your weight loss goals. These tend to be loaded with empty calories, sugar and carbs, which tend to outweigh any of the wellness benefits.
For example, you might be surprised to learn that a Venti Iced Matcha Green Tea Creme Frappuccino with whole milk contains 91 grams total carbs, 18 grams fat, 550 calories (yes, roughly the amount you'd expect from a large pizza) and... very little actual matcha [4].
You'll also want to be wary of the tinned matcha powders you can buy at the supermarkets or some health food stores. While some are ceremonial grade, others have lots of sneaky extra sugar.
Can matcha help with fat loss?
Caveats aside, there is evidence that when combined with a balanced diet and regular exercise, matcha green tea consumption may actually help you lose fat.
A study published in the International Journal of Sport Nutrition and Exercise Metabolism found that consuming matcha before a 30-minute brisk walk was effective for enhancing fat oxidation in female participants [5]. This translated to better fat-burning during moderate-intensity exercise.
Meanwhile, research published in Frontiers in Nutrition found that matcha supplementation in mice fed a high-fat diet resulted in reduced obesity and lipid accumulation [6]. The study suggested that matcha’s effects might be linked to its ability to modulate gut microbiota and bile acid metabolism, thereby influencing the gut–liver axis. 
Plus, according to a meta-analysis on matcha’s health benefits, the catechins and caffeine present in matcha can enhance thermogenesis [7]. This means it can potentially increase your body's energy expenditure (i.e. calories burned) even at rest, which may contribute to weight loss.
While regular green tea has a similar, metabolism-boosting effect, research suggests that matcha tea in particular burns 3 times as many calories [8].
Other health benefits of matcha
Being loaded with antioxidants, matcha green tea extract has plenty of other beneficial effects beyond weight loss. This is why it has long been used in Japanese tea ceremonies, in a ritual that celebrates harmony between mind, body and soul.
Some of the many health benefits include:
Balances blood sugar
Matcha is rich in natural plant compounds called catechins — particularly epigallocatechin gallate (EGCG) — which have been shown to improve insulin sensitivity and reduce blood sugar spikes.
A study published in Scientific Reports found that green tea catechins can significantly lower fasting blood glucose levels and improve insulin function in those with metabolic disorders [9].
Natural energy boost
Matcha provides a unique combination of caffeine and L-theanine, an amino acid known to promote relaxation without drowsiness.
A study in the Journal of Functional Foods found that L-theanine in matcha improved attention and cognitive performance while reducing stress-related markers. So, matcha green tea drinks are perfect for drinking during a big day at the office.
Ways to add matcha to your diet when on a weight loss journey
Keen to experience this matcha green tea weight loss for yourself? Here are some easy ways to start drinking green tea regularly.
Switch out your daily java
Some people prefer drinking matcha green tea over coffee, because it gives them an extra boost of focus without the jittery side effects. This is thanks to the L-theanine counteracting the stimulating effects of caffeine.
Not only does this give you a cleaner, sustained energy boost, but it can also aid your weight loss efforts, as it's kinder on your adrenals, which means your body is less likely to cling to stubborn stomach fat.
If you do choose to drink matcha and coffee or black tea, take care not to overdo it, as they do all contain caffeine (and you don't want to be up staring at the ceiling at 3am thanks to the effects of green tea).
Be mindful with your milk
While matcha powder by itself has very few calories (about 5 per teaspoon), things can begin to add up when you prepare matcha and add things like milk. Typically, you should only need a little dash to balance out the bitterness of the matcha.
But, when you do, remember not all milks are created equal. Choices like skim milk and unsweetened almond milk tend to be on the low side, while coconut milk, oat milk and full-cream cow's milk are creamier but higher in calories.
You can also do it the traditional way and drink it with just cold or hot water (perhaps adding a sweetener like stevia or some honey or lemon if you need it).
Use it as an energy-boosting snack
There's no rule to say you necessarily have to drink your matcha! It can also make for a weight loss-friendly snack.
If you're into healthy baking, you could also enjoy making it into a snack bar with other ingredients like oats, cashew butter, dark chocolate and sesame seeds.
Enjoy the foods and drinks you love with Juniper
While matcha is undoubtedly an incredible beverage, there's no one food or drink that guarantees you lose weight. Ultimately, weight management comes down to a combination of overall lifestyle and biological factors, like hormones and your metabolism. If you feel like the latter is working against you, it may be time to look into a more holistic approach.
If you are trying to lose weight and need some extra support, you could consider an option like Juniper's Weight Reset. The program works to target your metabolism and is designed to help you lose weight and keep it off — for good.
It combines medically backed treatments with health tracking, lifestyle coaching, and a supportive community to help you make sustainable lifestyle changes.
Our team of expert dietitians and health coaches help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained body weight loss, rather than a quick-fix solution.
This means you can continue to enjoy the things you love in moderation without ever feeling deprived. And yes, that includes those incredible matcha pancakes you saw your favourite food blogger eating.
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DOI: 10.1089/tmr.2024.0058
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