CapsaicinĬapsaicin is the molecule that makes chili peppers spicy - the spicier the pepper, the more capsaicin it contains. More research is needed to better understand how green tea affects metabolism and body composition. However, a different review found that individuals who took green tea supplements for the same time period experienced an average weight loss of 2.9 pounds (1.3 kg), regardless of the dose taken ( 9). One review found that overweight or obese people who consumed green tea supplements daily for at least 12 weeks lost only 0.1 pounds (0.04 kg) and reduced their waist size by just 0.1 inches (2 cm) ( 8). However, it’s unclear whether this effect leads to significant weight loss or reductions in body fat. Research has found that caffeinated green tea supplements can increase metabolism by roughly 4% and boost fat burning by 16% for 24 hours after ingestion ( 4). EGCG enhances these effects by slowing the breakdown of adrenaline so that its impact is amplified ( 6, 7). Green tea contains two compounds that have thermogenic effects: caffeine and epigallocatechin gallate (EGCG) ( 5, 6).Īs noted above, caffeine stimulates the release of adrenaline, which boosts metabolism and increases fat burning. Since caffeine’s effects on metabolism are relatively small, supplementing is unlikely to make a huge impact on body weight but may help when combined with other diet and exercise changes. Human and animal studies show that doses of 1.4–2.3 mg of caffeine per pound (3–5 mg per kg) of body weight are most effective in boosting metabolism and increasing fat burning ( 3). This means that taking a 150-mg caffeine pill would burn an additional 15 calories over the course of a day ( 4). Research has found that every milligram of caffeine consumed helps burn an additional 0.1 calories in the following 24 hours. This stimulant also reduces appetite and boosts metabolism, helping you burn more calories while eating less ( 3). It increases levels of adrenaline, a hormone that stimulates your fat cells to release fatty acids into your bloodstream, where they can be used by your cells for energy. CaffeineĬaffeine is a stimulant naturally found in over 60 different plants, including coffee, cocoa, tea, kola nut, guarana and yerba mate ( 1, 2). Here’s some of the research behind the most popular thermogenic compounds to determine if they actually help burn body fat.
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