When will we finally call out the 'green tea for weight loss' scam?

Green tea is excellent for overall health, but on its own, it is not a miracle solution for weight loss alone. So, who made a 'superfood' out of this tea?

At some point, we’ve all heard it: “Drink green tea to shed those extra kilos, it works.” Whether it’s on social media, in advertisements, or passed along in casual conversations, the association of green tea and weight loss seems almost universally accepted.

But is it really the magic solution it’s marketed to be?

The answer may surprise you—and not in the way the wellness industry wants you to believe. The truth behind green tea’s so-called weight-loss benefits is murky at best, and it’s time we called it out for what it is: misleading and overhyped (not to mention the atrocious taste).

Is green tea for fat loss a scam?

Green tea’s rise to weight-loss stardom didn’t happen overnight. It started with studies that showed the tea contains catechins, a type of antioxidant that was believed to boost metabolism.

Marketers quickly latched on to this idea, and before long, green tea became synonymous with weight loss. But most people missed the fine print: the impact of green tea on metabolism is minimal, temporary, and often overstated.

Deepali Sharma, clinical nutritionist at the CK Birla Hospital, Delhi, says, “Green tea can indeed support weight loss, but the effects vary widely depending on an individual's lifestyle and exercise habits. It has a modest impact, mainly by boosting metabolism, suppressing appetite, and increasing the feeling of fullness (satiety). Additionally, it promotes fat breakdown in the body.”

“However, relying solely on green tea for weight loss isn’t effective. For best results, it should be combined with lifestyle changes and regular exercise. The timing and pattern of consumption also influence its effectiveness. Green tea works as part of a broader approach to health,” she adds.

Nupur Saraf, consultant nutritionist, Nutrimend, further explains, “Fat loss cannot be attributed to consuming or eliminating any one particular item from one's diet and depends on the overall lifestyle and calorific balance maintained by one. The only way green tea could help with any kind of fat loss is if it is used as a substitute for regular tea, i.e. without milk and sugar, which helps in cutting down the calorie intake.”

Dietician Chayanika Sarmah also echoed similar thoughts and says, "It minutely increases the metabolism, which is negligible. The difference can only be visible if a proper diet is maintained. Even with the diet, it is not just about reducing the calories but also keeping in mind the quality of food you are having."

The marketing genius

According to a report by Allied Market Research, the green tea market was valued at $14.8 billion in 2021 and is projected to reach $29.3 billion by 2030, growing at a CAGR of 8.04% from 2022 to 2030.

The demand for health-boosting beverages is driving this growth. But let's give some credit to clever marketing. Brands have positioned green tea as a wellness icon, slapping it on everything from supplements to skincare. However, much of the “evidence” comes from small, poorly controlled studies or animal research, yet the hype persists because, let’s face it, quick fixes sell.

There’s no denying that green tea is good for your health, but its marketing as a superfood is where the problem lies.

Varsha Sharma, ShardaCare-Healthcity, Uttar Pradesh, says, “The benefits of EGCG in green tea have been widely researched, but the evidence remains inconclusive. So far, studies haven't provided sufficient proof that it effectively detoxifies the body, treats diseases, or promotes longevity.”

The 'other benefits'

While green tea is often marketed as a weight-loss elixir, its benefits go far beyond just shedding stubborn fat.

Pooja Shah Bhave, a Mumbai-based consultant clinical dietician, explains, “Oxidative damage caused by free radicals can lead to cancer, artery blockages, and accelerate ageing. Green tea, rich in antioxidants like EGCG (Epigallocatechin gallate), combats this damage.”

She adds that drinking 1-2 cups daily is more about overall wellness, better skin and heart health—not just weight loss.

Last sip

Green tea isn’t the villain here, and neither does it deserve to be. The real culprit is the marketing hype that’s shifted our perception of this drink. While green tea has health benefits, it’s not a miracle cure for weight loss. True wellness comes from balanced nutrition, regular exercise, and a sustainable lifestyle.