Matcha Tea for Weight Loss: 3 Simple Recipes and What the Evidence Says

While matcha tea has been promoted as a 'fat burning' drink, current evidence does not demonstrate this. The available data for green tea and related products indicate, at best, a negligible impact on body weight, with low certainty. There is therefore no basis to assume that consuming matcha tea will promote weight loss.

However, matcha can form part of a healthy diet as a lower sugar drink (if consumed unsweetened), and there are several ways to prepare it using different milk and sweeteners of your choice. Below, we have provided 3 examples that you can make with common ingredients to suit your own taste. They won't directly cause you to lose fat but can be incorporated in place of another beverage if desired.

Evidence on Matcha Tea & Weight Loss

Matcha is a form of green tea, and much of the literature combines various green tea beverages and/or extracts. It's difficult to extrapolate these studies to matcha prepared in a household setting.

In one systematic review of green tea-based products for weight loss, there was a negligible reduction in body weight across participants that was unlikely to be clinically relevant (although there were some subgroup findings of greater reductions). Similar effects have been demonstrated elsewhere. However, the evidence from studies of green tea products or extracts cannot be assumed to translate directly to consumption of matcha tea.

Caffeine and polyphenols such as epigallocatechin gallate (EGCG) are present in green tea. There is some evidence to suggest that these may alter fat oxidation in the short term, although this is not necessarily translated to long-term weight loss. No study has demonstrated the ability of matcha tea to specifically reduce abdominal fat stores, nor is there any recommended amount or dose of matcha to achieve this.

Therefore, there is no reason to consume matcha with the aim of weight loss. However, if you consume it in lieu of a higher calorie or higher sugar-containing drink, it may assist in lowering your overall sugar and calorie intake, depending on your recipe.

Recipes (each recipe is for 1 serve)

Below are three matcha recipes for your consideration. Note that there are many variations in the type of matcha and caffeine content, refer to your chosen brand. If you wish to calculate nutritional information, ensure you check and weigh or measure each ingredient. These recipes are not designed to induce weight loss.

Citrus Matcha Iced Tea

An unsweetened option, which is refreshing in hot weather. Adding citrus gives flavor without the need for additional sweetener.

Ingredients

• 1 tsp (or as directed on pack) matcha tea

• 2 Tbsp warm water

• 1 cup cold water

• Juice of 1-2 lemons or limes

• Ice

• Optional sweetener to taste

Method

1. Sift the matcha into a small container to remove any lumps.

2. Mix with warm water until dissolved.

3. Combine with cold water, lemon or lime juice, and ice; stir.

4. Taste, add sweetener as required if you don't like the sourness.

You can dilute the citrus with less juice or some sparkling water. As always, if you add a sweetener, it will contribute to the total sugar/calorie content.

Vanilla Matcha Latte

As you make your own, you have the freedom to select the type of milk and degree of sweetness. We use vanilla essence for a subtle flavoring here.

Ingredients

• 1 tsp matcha

• 2 Tbsp warm water

• 75 mL milk (dairy or non-dairy, to preference)

• ¼ tsp vanilla essence

• Optional sweetener to taste

• Ice or hot milk, for a cold or hot latte

Method

1. Whisk matcha with warm water to remove lumps.

2. Mix with vanilla essence.

3. Pour over ice and add cold milk, or add warmed milk if you'd prefer a hot latte.

4. Taste, add sweetener to preference.

Depending on your milk of choice, the nutritional content of this drink will vary. Some non-dairy milks will be lower/higher in protein, etc., so check if you are interested. Milk itself does not need to be avoided to lose weight, so you can tailor this to your individual circumstances.

Matcha & Berry Yogurt Smoothie

Similar to a yogurt smoothie, with a more substantial mouthfeel and slight matcha flavor.

Ingredients

• 1/2 tsp matcha

• 200 g yogurt (plain dairy or unsweetened non-dairy)

• 1/2 cup frozen berries

• 1/4 cup water or milk

• 1-2 ice cubes (optional)

• Optional 1 tsp honey (to taste)

Method

1. Combine all ingredients except honey and blend until smooth.

2. Add further liquid as needed.

3. Taste and add honey to preference (may not require due to fruit).

4. Consume as a snack or alongside a meal as desired.

Use plain yogurt if you wish to limit sugar intake, though the above will vary if you use a flavored or sweetened yogurt. As mentioned, this is just a smoothie and does not have any fat-losing properties.

FAQs

Will matcha burn fat on my tummy?

There is currently no evidence that matcha will cause selective reduction in abdominal fat. Adopting sensible lifestyle measures including diet, exercise, and other factors (e.g., sleep) will be key to successful and sustainable weight loss.

Is matcha more beneficial than other green teas for weight loss?

Not known. As mentioned, it's difficult to compare the various forms of green tea available to us. Select whichever you prefer to consume and avoid any excess additives or sweeteners.

How much matcha should I drink to lose weight?

There is no recommendation or evidence to suggest you should drink a specific quantity of matcha for weight loss. There are many varieties and amounts of caffeine present in matcha, so there is no clear guidance. Avoid increasing your matcha intake to attempt to lose weight.

What is the best time to drink matcha to lose weight?

Again, there is no evidence to suggest that drinking matcha at certain times will promote greater weight loss. However, as it contains caffeine, be mindful of your response to it. Avoid excessive amounts of caffeine or drink earlier in the day to aid a good night's sleep.

If I substitute a soft drink or sweetened latte with matcha, can this help me lose weight?

This could be the case, depending on the recipe you use to make your matcha. It may reduce your overall sugar and calorie intake if you choose to drink it without sweetener and/or a lower calorie milk. Again, refer to your recipe and amount used to determine the suitability of your matcha drink.

Can I drink matcha daily?

Green tea can be consumed by most people as a beverage. Caffeine can be consumed in amounts of up to 400mg per day by most people without significant adverse effect (FDA); however, this will vary between individuals. Keep an account of your total daily caffeine intake. Seek advice from your medical professional if you're pregnant, planning a pregnancy, breastfeeding, on medications, or have an underlying condition.

Consumption of concentrated green tea extract (not a normal cup of tea) has been linked to GI disturbance and, in rare cases, hepatotoxicity (NCCIH). Therefore, care should be taken, and you should seek medical advice if considering use of these.

Considerations for Weight Loss

As above, if you enjoy drinking matcha, you can include it as part of your regular diet in reasonable quantities (per your pack). Be aware of the caffeine content and incorporate it as a plain drink, latte, or smoothie, depending on your preference. Just be careful not to overload on sweeteners!

Other general advice for achieving and maintaining weight loss includes healthy eating, physical activity, sleep, and working with a health professional as needed. Enjoy your matcha, but don't expect it to be a miracle solution to help you lose weight.