Matcha For Weight Loss – How It Helps You To Burn Fat and Lose Weight

Matcha tea is an excellent low-calorie beverage choice, and it is also packed with health benefits, some of which can aid in weight loss. Find out how matcha green tea helps you burn fat and lose weight!

matcha for weight loss

I didn't start drinking matcha for weight loss. I started drinking it for all of the other health benefits but I quickly discovered that weight loss was an awesome side effect of this amazing superfood!

If ‘matcha weight loss’ is on your mind, you might be seeking solid answers. Yes, matcha could be a game-changer in your weight management efforts. Renowned for its metabolism-boosting properties and ability to enhance fat oxidation, matcha is more than a trendy drink—it’s a weight loss ally. Without promising miracles, this article delves into how matcha can fit into a healthy lifestyle to support weight reduction.

Key Takeaways

  • Matcha green tea accelerates metabolism and enhances fat oxidation, increasing calorie burn by up to 40% in conjunction with regular workouts and acting as a natural appetite suppressant.

  • Matcha contains higher levels of EGCG, an antioxidant that promotes fat burning, than regular green tea, and offers a more pronounced boost in metabolic effects due to its higher caffeine content.

  • Implementing matcha into one’s daily routine can amplify weight loss efforts especially when consumed in its pure form, without added sugars, and in coordination with a balanced diet and regular exercise.

In this article, you are going to learn all about how drinking matcha tea can help you lose weight – and by the time you finish reading it, you are going to know if matcha is for you.

What Is Matcha?

Matcha is made from the leaves of the green tea plant. The green tea leaves are shaded during the end of the growing process which enhances its benefits.

he leaves are then ground to an ultra-fine powder and consumed whole, in matcha green tea drinks, which provides much more health benefits than regular green tea.

According to a study by the National Library of Medicine, catechins or an epigallocatechin gallate (EGCG)-caffeine mixture has a positive effect on weight loss and weight maintenance.

Catechins are a type of compound found in tea. With matcha, we are focusing on the catechin – epigallocatechin-3-gallate (EGCG), which is a very potent antioxidant.

Best Matcha For Weight Loss

Encha Matcha

  • Encha Ceremonial Grade Matcha
  • Hand-picked from organic farm in Uji, Japan
  • First Harvest Matcha - Vibrant green color
  • Highest quality matcha, never bitter


  • Our Rating: 4.9 of 5 stars

Tenzo Matcha

  • Tenzo Organic Ceremonial Matcha Green Tea Powder
  • Authentic Japanese Matcha
  • Rich in antioxidants, helps boost metabolism
  • Ceremonial Grade - Vibrant Green Color


  • Our Rating: 4.8 of 5 stars

Pique Matcha

  • Pique Matcha - Organic Japanese Matcha Green Tea Powder
  • Harvested from a family-owned organic tea farm in Japan
  • Increases energy and focus
  • Highest-quality, shade grown ceremonial-grade


  • Our Rating: 4.8 of 5 stars

Kenko Matcha

  • Kenko Matcha Organic Ceremonial Matcha
  • Gold Class Ceremonial Grade Matcha
  • Country of Origin: Japan
  • First Harvest Matcha - Vibrant Green in Color


  • Our Rating: 4.8 of 5 stars

For more information visit The Ultimate Guide to the Best Matcha.

Below you will find a great video showing how matcha is produced from start to finish.

How Matcha Tea Helps With Weight Loss

Let's take a more in-depth look at how drinking matcha tea can help with weight loss.

1. Metabolism - The powerful polyphenol antioxidant EGCGs mentioned above act like a fat blocker, boosting metabolism and slowing or even stopping the growth of fat cells. Another Green Tea study has shown significant weight loss as well as a significant decrease in body mass index and reduced waist circumference after 12 weeks of high-dose green tea consumption. This study also uncovered a decrease in total cholesterol and LDL without any side effects or adverse effects.

2. Thermogenesis - Thermogenesis is the rate at which the human body burns calories. In this study, green tea extract, like that found in matcha, was proven to increase the human body's ability to burn calories from 8-10% to a shocking 35-40%!

3. Matcha can help Balance Blood Glucose - Spiking your blood sugar has been shown to not only cause weight gain, but can also cause diabetes over time. Consuming matcha, which is sugar-free has been shown to balance blood sugar resulting in better moods and less weight gain. 

4. Matcha Provides Sustained Energy - Because of the unique combination of EGCGs and caffeine, caffeine is tempered when consuming traditional matcha tea. There is no big jolt of energy, but a more evenly distributed energy, and the caffeine effects are sustained over a much longer period. This increased energy level can help to keep you more active throughout the day, leading to more calories burned and more weight loss.

Other Benefits of Matcha Tea

1. Lowers Cholesterol

In test-tube studies, matcha has been shown to block an enzyme that plays a role in cholesterol and fat metabolism. When this enzyme is blocked, it can lower cholesterol. It also helps boost HDL cholesterol while reducing LDL. These effects make it possible for you to enjoy heart-healthy benefits without changing your diet or exercise habits, which is convenient since many people do not have enough time in the day to squeeze these activities into their schedules.

2. May Lower the Risk of Type 2 Diabetes

Studies have found that regular consumption can lower the risk of Type 2 diabetes. In one study, participants who drank more than four cups daily reduced their risk of developing diabetes by 58 percent after 12 weeks. Matcha powder also works as well as metformin to improve glucose tolerance in type 2 diabetics.

3. Fights Against Cancer

Matcha may help fight specific cancer cells in your body. It has been shown to protect the body against lung, prostate, and breast cancer. This effect is caused by polyphenols, antioxidants that fight toxic substances in your body and lower the risk of oxidative damage. Ceremonial matcha also has been found to inhibit the growth of cancer cells.

Matcha vs. Green Tea: A Comparative Look at Weight Loss Benefits

While regular green tea is a celebrated weight loss ally, matcha tea stands a notch above with its concentrated goodness. Matcha boasts a higher concentration of EGCG compared to its steeped counterpart, making it a formidable force for increasing fat oxidation. The catechin content in matcha, particularly its EGCG levels, is more effective in reducing body fat than the lower concentrations found in regular green tea.

Moreover, matcha’s caffeine content, about 70 mg per cup, surpasses regular green tea’s 28 mg, offering enhanced metabolic effects. The unique shading process before harvest and the fact that matcha is consumed as a concentrated entire tea leaf elevates its caffeine and metabolism-boosting compounds, giving it an edge in the weight loss department. This makes green tea consumption, especially in the form of matcha, highly beneficial. In the battle of matcha vs green tea, matcha wins.

Incorporating Matcha into Your Daily Routine for Maximum Effect

Imagine starting your day or fueling your workouts by drinking green tea, specifically a verdant cup of matcha green tea – a ritual that can significantly amplify your weight loss efforts. For optimal health benefits and weight management, it’s best to consume matcha in its pure form, sans added sugars. Swap out sugary drinks for a traditional matcha preparation, and you’ll cut calories and avoid sugar crashes.

Drinking 2-3 cups of matcha tea daily can be a remarkable step in your weight loss journey, especially when complemented by a nascent exercise regimen and a healthy diet. Consistency is key; making matcha a daily practice, ideally multiple times a day, primes your body to burn fat more efficiently. And don’t just drink matcha; add it to smoothies, oatmeal, or yogurt to boost nutritional content and manage appetite.

Remember, hydration is paramount, so balance your matcha intake with plenty of water to support digestion and skin health.

The Best Times to Sip on Matcha for Fat Loss

Morning Matcha

Timing is everything, especially when it comes to leveraging matcha for weight loss. If you’re someone who enjoys a good workout, sipping on matcha just before you hit the gym can significantly enhance fat burning during your session. But what if you’re not a gym enthusiast? Fret not; matcha has you covered.

Drinking it upon waking, before diving into your workday, or when that afternoon energy dip strikes, can be just the metabolic kickstart you need.

Pre-Exercise: Energizing Your Workout with Matcha

Think of matcha as your pre-workout elixir, a natural source of energy that can supercharge your exercise routine. The combination of caffeine and L-theanine in matcha provides a sustained energy boost and improves physical performance, thanks to increased adrenaline levels. Studies show that regular pre-workout matcha consumption can ramp up endurance by 20-25%. It also boosts thermogenesis and VO2max, crucial for enhancing weight loss and muscle endurance during exercise.

Plus, matcha offers several benefits for your workouts:

  • It reduces lactate production, translating to less fatigue and muscle soreness post-workout.
  • It provides cognitive benefits, like better focus and alertness, which enhance the quality of your workouts.
  • It prevents energy crashes, thanks to the harmonious duo of caffeine and L-theanine.
  • Drink matcha about 30 minutes before a workout for increased fat oxidation and a steady release of energy.

The best time to drink matcha tea for weight loss is before a meal or before exercise.

And here's why.

Not only will you get all of the weight loss benefits of matcha, but matcha and caffeine are also known to suppress your appetite.

On top of the metabolism boost, the thermogenic boost, and the increased energy, you will also take advantage of the reduced appetite factor.

Morning Rituals: Kickstarting Metabolism with Matcha

Rise and shine with matcha green tea, a morning ritual that could be your secret to a revved-up metabolism and sustained energy throughout the day. Embrace the morning as the perfect time to ignite your body’s fat-burning engines, with matcha’s metabolism-boosting properties working best after an overnight fast.

Sipping on a high-energy matcha drink in the morning delivers:

  • Mental clarity and satisfaction, setting a positive tone for the day
  • Sharpens focus and alertness, supporting cognitive function
  • Aids in weight loss and provides a jitter-free energy boost
  • Balances and heals the body, aiding in the efficient burning and cleansing of excess fat cells

Starting your day with a decision to drink matcha tea is a great way to boost your energy and overall well-being.

How To Prepare Matcha Green Tea For Weight Loss?

While we call it matcha green tea, it really isn't a tea at all.

Unlike green tea, which is steeped in water, matcha is prepared by mixing the finely ground matcha tea powder into water in order to create an emulsion.

By doing this, you are actually consuming the ground matcha tea leaves and you are getting all of the benefits of the matcha.

The traditional method for preparing matcha green tea is with a bamboo matcha whisk and a bowl. However, more and more matcha lovers are moving towards a simple milk frother.

How To Prepare Matcha Tea

Here is a great video showing exactly how to prepare matcha green tea. The recipe is below the video.

1. Sift one-half of a teaspoon to one teaspoon of matcha green tea powder into a bowl or cup.

2. Add 2-4 ounces of hot water. (180-190 degrees F)

3. Use a bamboo whisk using a back-and-forth motion to form an emulsion and a layer of foam, or use a milk frother to do the same.

Your matcha green tea is now ready to be consumed.

How Many Cups of Matcha Tea A Day For Weight Loss?

How many cups of matcha tea a day for weight loss

Now that you know how matcha helps with weight loss and how to prepare matcha green tea, let's take a look at how many cups of matcha tea you should drink every day for weight loss.

It is widely accepted that consuming between 1 - 4 teaspoons a day of matcha green tea powder will significantly increase your body's ability to lose weight.

If you were to use 1 teaspoon in each cup of matcha green tea, then you would need to consume between 1 - 4 cups of matcha tea a day for weight loss.

However, keep in mind that there are more ways to get matcha in your diet besides drinking green tea.

One of our favorite ways to use matcha for weight loss is by adding it to the best matcha smoothies!

Is Matcha Latte Good for Weight Loss?

Yes, matcha latte's are good for weight loss, mainly for the reasons mentioned above which highlight the overall benefits of drinking matcha tea. However, it is important to note that compared to a ceremonial style matcha tea drink, matcha latte's have added calories do to the use of milk, or milk subtsitutes, and often times a sweetener. The added calories in a matcha latte can slow down the weight loss effect of matcha tea due to the increased presence of calories.

Ultimately, calories in versus calories out is the greatest contributor to weight loss, so we recommend making your matcha or matcha latte with as few calories as possible to reap the full affects of matcha tea powder. With that being said, a matcha latte with the same serving size as a ceremonial matcha will have the same benefits in terms of lowering cholesterol, increasing metabolism, balancing blood glucose, and more!

Calories in matcha tea

The number of calories in a cup of matcha tea can vary depending on several factors, including the serving size and any additional ingredients. However, a standard cup of matcha tea, prepared with 1 teaspoon of matcha powder (approximately 2 grams) and hot water, typically contains around 2 to 3 calories. This calorie count is relatively low, making matcha tea a low-calorie beverage choice.

It's worth noting that if you add other ingredients like milk, sweeteners, or flavorings to your matcha tea, the calorie content will increase accordingly. As mentioned above, matcha latte's can be a tastier way of enjoying matcha tea powder, however, they can contain between 100-300 calories depending on the type and amount of milk that is used, as well as the amount of sweetener added.

Synergy with Exercise: Enhancing Matcha's Weight Loss Impact

The combination of matcha and regular exercise can supercharge your weight loss results. The enhanced fat oxidation from matcha is especially effective when taken before exercises like brisk walking.

Women who consumed matcha prior to a brisk walk in a study exhibited increased fat burning during their activity. This powerful synergy leads to more significant weight loss outcomes, tapping into the dual benefits of dietary intervention and physical activity.

Diet and Matcha: Creating a Nutrient-Rich Partnership

Integrating matcha into a nutrient-rich, balanced diet can elevate its weight loss properties and support a healthy lifestyle. While matcha assists in metabolism and fat breakdown, its effectiveness is magnified when accompanied by a diet rich in whole foods. A diet centered around:

  • fruits

  • vegetables

  • whole grains

  • lean proteins

Green tea extract ingestion can enhance matcha’s health benefits, including its weight loss potential.

Including matcha as part of a calorie-controlled diet can contribute to weight loss by boosting metabolism and reducing appetite, creating a nutrient-rich partnership for a healthier you.

Final Thoughts - Does matcha help you lose weight?

As the studies cited above have proven, matcha for weight loss is real. Although many of the studies surrounding weight loss were done with green tea, matcha's nutrient profile is much denser than green tea, and it is therefore assumed to have an even greater benefit. Does matcha directly lead to fat burning? This is unlikely, as we know that the ratio of calories in to calories out, and overall diet and exercise habits lead to fat burn. However, we do know that matcha in combination with these core health principles can be additionally beneficial.

Can one little change, like adding matcha to your diet on a daily basis really make that big of a difference?

There is only one way to find out!

Go check out the best matcha powder, buy one of the recommended brands and start implementing matcha green tea into your diet.

You will quickly learn that weight loss is only one of the many benefits of matcha that you will enjoy!

Best Matcha Powder

Encha Matcha

  • Encha Ceremonial Grade Matcha
  • Hand-picked from organic farm in Uji, Japan
  • First Harvest Matcha - Vibrant green color
  • Highest quality matcha, never bitter


  • Our Rating: 4.9 of 5 stars

Tenzo Matcha

  • Tenzo Organic Ceremonial Matcha Green Tea Powder
  • Authentic Japanese Matcha
  • Rich in antioxidants, helps boost metabolism
  • Ceremonial Grade - Vibrant Green Color


  • Our Rating: 4.8 of 5 stars

Pique Matcha

  • Pique Matcha - Organic Japanese Matcha Green Tea Powder
  • Harvested from a family-owned organic tea farm in Japan
  • Increases energy and focus
  • Highest-quality, shade grown ceremonial-grade


  • Our Rating: 4.8 of 5 stars

Kenko Matcha

  • Kenko Matcha Organic Ceremonial Matcha
  • Gold Class Ceremonial Grade Matcha
  • Country of Origin: Japan
  • First Harvest Matcha - Vibrant Green in Color


  • Our Rating: 4.8 of 5 stars

FAQs

What does matcha taste like?

Matcha has a very unique flavor profile, and much like wine, the better the quality of matcha, the more full-bodied, bright, and rich the flavor is. Matcha is characterized as having an umami flavor, with vegetal grassy notes, and a slightly sweet or nutty finish. Matcha powder in its highest quality form, also known as ceremonial matcha, is smoother, earthier, and less bitter than less-premium matcha. Therefore, for the best matcha experience and the best-tasting matcha powder for ceremonial-style, matcha lattes, or matcha smoothies, we recommend the following ceremonial-grade matcha powders: EnchaPique, and Tenzo.

Does matcha really help you lose weight?

Yes, matcha can help with weight loss due to its high concentration of antioxidant EGCG, which boosts metabolism and promotes fat burning, along with providing added energy for exercise. So, incorporating matcha into a comprehensive weight-loss program can be beneficial.

Does matcha give you a flat stomach?

Matcha doesn't specifically give you a flat stomach but it can help reduce belly fat by containing catechins, which inhibit an enzyme that degrades the body's primary fat-burning hormone. Consider incorporating matcha into your diet for potential belly fat reduction.

What does drinking matcha everyday do to your body?

Drinking matcha everyday can boost your health by providing antioxidants, improving concentration, and promoting potential weight loss. Additionally, it may strengthen your immune system and alleviate inflammation, due to its high EGCG content.

14 thoughts on “Matcha For Weight Loss – How It Helps You To Burn Fat and Lose Weight”

  1. Does matcha tea have the same benefit when drinking it with almond milk? What is the best way to consume matcha tea for weight loss?

    Reply
    • Hey Mariana,

      Yes, matcha tea has the same benefit when consumed with almond milk. It is one of my favorite ways to enjoy it!

      I use unsweetened almond milk to keep the calories down.

      If I was serious about losing weight, I would just have matcha tea, made from a ceremonial grade matcha powder.

      Hope this helps!

      Reina

      Reply
  2. How long after consuming matcha do the benefits last for? If I drink matcha in the evening will I still get the effects throughout the following day?

    Reply
    • Hi George, as far as stimulative benefits go, one cup of matcha can last between 2-6 hours. However, in terms of weight loss, most studies showed that there was only a boost in metabolism that resulted from matcha consumption, when coupled along with moderate physical activity.

      Reply
    • Hi Sony, thanks for your question. There is no evidence that drinking matcha on an empty stomach is bad for you or can make you sick. However, there are people that experience an upset stomach from drinking matcha on an empty stomach due to the tannins which can increase stomach acids. As with most things, people can experience things differently, and personally, I have tried drinking a cup of matcha at all times of the day and never had any negative side effects.

      Reply
    • There isn’t a specific grade or brand of matcha that is better for weight loss benefits than another. However, we do recommend an organic high quality matcha powder such as Encha or Tenzo, because they taste the best with water which gives better weight loss effects, and they are totally free of harmful radiation and chemicals.

      Reply
    • Hi Thomas, there is no specific brand or matcha product that can directly help you lose more weight than another. However, that being said, we do recommend Encha Matcha or Tenzo for weight loss, due to the fact that they taste the best with just water, and therefore contain lower calories, resulting in increased weight loss effects of the matcha.

      Reply
    • Hi Kitty, thank you for your question. I have personally never tried to mix the powder into coffee as I don’t believe the two flavors would mix well. I have tried to mix matcha powder into juices or smoothies though and it tastes wonderful!

      Reply
    • Hi! The ideal time to drink matcha for weight loss has been shown to be before a workout. We would not recommend drinking matcha more than one time per day, so if you workout 3 times per week, then it’s also a good idea to drink matcha 3 times per week for best weight loss results!

      Reply

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