Do you know that matcha is good when you want to lose weight? If you drink matcha properly, you can lose weight easily. The tips to lose weight are not only drinking matcha but also doing easy exercises. But it’s very easy!
In this article, we will introduce that the fact that matcha is good for diet and what to do for that.
- The reason that matcha is good for diet
Matcha contains the following components:
Protein, lipid, carbohydrate, sodium, potassium, calcium, magnesium, phosphorus, iron, zinc, copper, tocopherol α, vitamin K, B1, B2, niacin, B6, B12, folic acid, pantothenic acid, vitamin C, saturated fatty acid , unsaturated fatty acids, dietary fiber, catechins, caffeine, theanine, flavonol, fluorine, gaba, flavonoids, saponins, beta-carotene, chlorophyll
Among them, the main nutrients that can be expected diet effect are…
Catechin, theanine, dietary fiber, caffeine
Catechin (to burn fat efficiently)
The most common component in matcha is catechin.
Catechin, a type of polyphenol, has the effect of reducing sugar absorption by acting on the sugar content and preventing excess sugar that you took excessively in diet from being turned into fat.
Catechin also has other effects such as antioxidant, anticancer, anti-hypertensive, anti-mutation, anti-platelet aggregation, antibacterial, anti-caries, anti-viral cholesterol, anti-viral, anti-allergic and deodorant. In addition to the effects of reducing the cholesterol level in the blood, promoting the burning of visceral fat and subcutaneous fat, it has a great bactericidal action.
Among the catechins, those contained in matcha are called "tea catechins" and contain a component called epigallocatechin gallate (EGCG), which has very strong antioxidant power.
Epigallocatechin gallate (EGCG) has got particular attention as one of the characteristics of tea catechins because it has not yet been found in plants other than green tea, and it is hardly contained in oolong tea and black tea.
It is said that the antioxidant power of this substance is about 90 times that of vitamin C and about 23 times that of vitamin E. Therefore, the expectations for that as a therapeutic agent for various diseases are increasing.
Theanine (relaxing effect)
Theanine that is also used for medical has a great relaxing effect, suppresses the rise of blood pressure and "hunger caused by stress". It is said that it can calm the sympathetic nerves that cause irritation and generate alpha waves from people who are relaxing.
Dietary fiber (to clean body with detox)
Matcha contains a lot of dietary fiber. 70% of matcha is dietary fiber. The amount is about six times that of burdock! Furthermore, the calorie of matcha is one fifteenth of roasted potato. In other words, matcha is low in calories and full of dietary fiber. It is said that matcha is effective for diet because it detoxifies the body.
Caffeine (awaking effect, improve metabolism)
When caffeine stimulates the central nervous system in the brain, you feel like to exercise or be active. Therefore, it leads to burn fat.
Matcha refreshes your brain, blows out drowsiness and excites the nerves. However, theanine has an excitatory inhibitory effect, so even if you drink matcha too much, it will rarely make your nerves tingling like coffee. The diuretic action also removes toxins from the body.
Caffeine in matcha dissolves in the body more slowly than green tea. Therefore, the effect lasts 6 to 8 hours after drinking. It is said that this improves metabolism and increases energy consumption by about 40%.
- How to succeed diet
As you can see the explanation of the components, matcha itself has a sufficient effect to support diet. Matcha is much healthier than drinking coke with a lot of sugar or other juice that you worry about pesticides and additives.
However, it doesn’t mean that you can lose weight easily only with drinking matcha. Matcha supports when you are on diet. Therefore, it’s better to do some easy exercises. It’s very simple, so you should try!
The one of secrets that you can lose weight easily in the short term is dietary restriction. When we say this, you may think that “okay, then I shouldn’t eat any foods or less.” However, it is totally opposite. If you don't eat, you can't lose weight. Every diet that fails is a "the way that you don’t eat."
First, you have to eat food. If you don't eat or reduce the amount of food too much, your body will "starve." This is really bad. Your brain sends out danger signals and your body goes dormant. It switches to an energy-saving mode that consumes less energy.
It’s really hard to lose weight when this mode is on. Even if you think you lost weight, you rebound immediately. And when you rebound, you will be fatter than before. In addition, in diet that you don’t eat food, your body try to get nutrition from bones. Therefore, it leads to "osteoporosis". When you have osteoporosis, your bone breaks easily. If you repeat diet like this, you will be bedridden when you get older.
That's why you can't turn your body to the enemy. The key to a successful diet is not to make your body think "it’s dangerous condition because of hunger/starvation". Therefore, you need to eat. Eat well until you feel 80% full to satisfy your stomach.
Many women who want to lose weight tend to eat only salad! However, this is big No No!! And you can eat food, but what you eat and when you eat are very important. Remember that “You are what you eat”. That means that your body is made by food that you eat. Therefore, you need to be careful what you eat.
Even on diet, what you can eat is "good protein". That means meat and fish. It’s better to remove as much fat as possible and eat red meat such as chicken breast and fillet of beef and pork. Eat less fat but eat more meat. That’s a point.
Also, you can choose shrimp, crab, octopus, shellfish, tuna, cod. They are so-called "lean seafood". Even if you want to eat fatty tuna, it’s better to avoid eating it while you are on diet. Tofu and natto are also good for diet.
Oil that you should use are olive oil, linseed oil, and sesame oil. Be careful not to take them too much. Some vegetables are good and some are not good for diet, however, you don't have to think strictly about vegetables.
What you shouldn’t really eat is sugar. Eliminating this thoroughly in diet is the tip to lose weight. What's surprising is that the fruit also has "fructose". Therefore, it’s better not to eat as long as you are on diet.
In addition, carbohydrates are sugar. Think that you eat sugar when you eat rice. If you really want to eat it, eat brown rice up to about half a bowl per day. And you shouldn’t eat pasta and bread because they are carbohydrates. You can eat bread a little bit if they are unsweetened bread. Decide not to use sugar as seasonings. The sweetness is OK if you use honey instead.
Eat three times of these foods when you feel 80% full in the stomach. When you eat slowly with chewing well, it’s good for your body. When you keep this diet, you can lose weight without starvation.
Regarding time for dinner, it’s better to finish your dinner around 6 and try not to eat food after 6. Early dinner is also important. Especially for 5-6 hours before going to bed, you shouldn’t eat anything except water or tea.
If you drink matcha every meal in such a diet, the diet effect of matchta will be maximized.
Work out so as not to lose muscle
When you hear this, you may wonder “Why do I need muscle to lose weight?” However, you can not lose weight without doing "muscle training". Or we can say that it’s easy way to lose weight!
In order to lose weight, you need to "improve your basal metabolism and efficiently consume calories". Basal metabolism is how much calories you use without doing anything. People without muscles have a poor basal metabolic rate. And their body hardly consume calories. If you make muscle, you will burn more calories even if you don’t do anything.
The good work out for diet are push-ups, sit-ups, and squats. The most important tips when doing the work out is not the number that you do but your posture. Make sure that you have the right posture no matter 5 or 10 times.
You can read books or YouTube that shows how to do sit-ups, push-ups, and squats correctly. You don't need to do them many times. For the time being, do push-ups, sit-ups, and squats, all in a perfect posture.
The important thing is to do it slowly and correctly, not in the frequency. Do it until the last time you can do it. Do it until you think “I can’t do even one more time”. Then when you really think that “I can’t do it anymore”, do it one more time.
Drinking matcha before work out doubles the effect in a surprising way.
Catechin in matcha has the effect of promoting the burning of visceral and subcutaneous fat. Dieting with matcha means this. If you take matcha like this, Matcha Diet will be a great success. Don't believe the words, "Lose weight only by drinking this matcha supplement".
Aerobic exercise for at least 30 minutes
After all aerobic exercise is important to lose weight. It is effective to jog at a speed that allows you to talk while jogging. If you are not good at running, you can walk fast.
It’s better to jog or walk fast for 30 minutes every day. However, if you are busy with work, you can get off just one stop before your station and walk to home. Make some time for aerobic exercise every day.
The tip of aerobic exercise is to do a 30-meter dash, sometimes. Decide to do 30-meter dash to that telegraph pole, or to a convenience store, and dash for a short distance. Be careful not to be hit by cars, motorcycles, bicycles or hit people.
Do this dash five times before you get home from the station. At least three times. If you take it during aerobic exercise, you will lose weight surprisingly.
It will be perfect if you drink matcha before jogging. It’s expected to see the same effect when you drink it before work out.
The answer to the question that you may have “Can I lose weight by drinking matcha?” is “Yes, when you drink matcha properly and do some easy exercise.”
・Drinking matcha at a meal can prevent sugar from being absorbed into fat.
・Drinking a cup of matcha before exercising or work out maximizes the benefits.
・If you drink matcha before walking or jogging, the effect will be accelerated.
・Avoid excessively unreasonable diets, and aim to lose weight without rebound.
・Drink matcha and a lot of water. Matcha is caffeine, so caution should be taken if you drink matcha too much. However, there is no problem for adults to drink 5-6 cups a day (because it depends on individuals, check and see the reaction of your body)
If you make muscle, eat properly and lose weight, you will get a perfect and fit body. Don’t lose weight only drinking matcha but you should know how to lose weight with matcha properly. Matcha will support your diet very well!