Does green tea really work like a "natural Ozempic"?

Green tea has been considered a diet aid for centuries, with the drink recommended for weight loss in ancient China more than 2,000 years ago. It is currently celebrated on social media as a "natural Ozempic." In some posts and videos, it is recommended to drink up to five cups a day.

Those who want to lose weight effectively and quickly usually rely on the slimming injection Ozempic, or on its active ingredient semaglutide, which is now also used in other medications such as "Wegovy" to help people lose weight. The success of slimming injections: semaglutide, originally developed for patients with type II diabetes, mimics the gut hormone GLP-1, which stimulates the pancreas to release insulin after a meal – thereby lowering blood sugar.

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GLP-1 also slows down the rate at which food leaves the stomach and affects brain areas that regulate hunger. In short: The body is tricked into feeling full. The concept sounds promising and has had success.

However, the long-term effects have not yet been thoroughly researched, and sometimes slimming injections have unpleasant side effects such as persistent nausea, a feeling of fullness, constipation, or diarrhea. And: Once you stop injecting, the hunger returns.

Green tea: not a gamechanger, but a gentle helper

Similar to the slimming injection, green tea is also said to boost GLP-1 production and lower blood sugar. Is that true?

There are indeed studies that show green tea extract can lower blood sugar in diabetic mice – which is why some researchers have theorized that it might work in humans too. However, the evidence here is thin:

A study involving 92 people with type II diabetes suggests that the GLP-1 production of people taking green tea extract does not differ significantly from those taking a placebo.

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Green tea: slimming miracle weapon?

Green tea has moderate effects, but nowhere near the depth or reliability of Ozempic. In fact, many foods can increase GLP-1 levels, but they drop just as quickly afterward. In contrast, Ozempic and similar medications remain in the body for days and are far more effective than the natural hormone.

What's in green tea

However, the hot drink can be a gentle helper in the fight against the pounds: two components of green tea are responsible for this: caffeine and powerful antioxidants (catechins). In combination with caffeine, catechins stimulate heat production in the body – this slightly increases calorie consumption.

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They slow down the absorption of sugar from the intestine, which can counteract cravings. They also neutralize free radicals and protect cells from oxidative stress – this is good for the skin, blood vessels, and metabolism.

How much green tea daily for weight loss?

If you want to integrate green tea into your daily routine for weight reduction, you should consider the following tips:

• Choose the right variety: High-quality green tea: e.g. Sencha, Gyokuro, or Matcha, contains particularly high levels of catechins. Matcha offers the highest antioxidants because the whole (powdered) leaf is consumed.
• Timing of drinking: Before meals (about 30 minutes beforehand): can have a slight appetite-suppressing effect and dampen the insulin response. Mornings & early afternoons: The caffeine has an activating effect without disturbing sleep.
• Preparation: Water temperature at 70–80 °C (too hot destroys the active ingredients). Brew time: 2–3 minutes. Do not combine with milk – this inhibits the effect of the catechins.
• Quantity and regularity: 2-4 cups a day are considered optimal. It's best to drink regularly over weeks – the effect builds up slowly.
• Combination with exercise & nutrition: The fat-burning effect unfolds better in combination with moderate exercise and a protein-rich and low-sugar diet.
• Note: Those who are sensitive to caffeine or suffer from certain conditions (e.g., stomach irritation, iron deficiency) should consume green tea with caution.