Appetite Suppressant Blog

How Much Caffeine in Green Tea and Other Green Tea Questions

The growth in demand for this drink over the past few years has been rapidly increasing. Incredibly, the trend looks set to continue with a forecast of 7.5 percent growth in the market annually. In the end, we hope to find out how much caffeine in green tea.

It’s health benefits, combined with a growing interest in the fitness and wellness sector, have been the major driving forces behind its popularity.

However, there's a misunderstanding about this beverage, apart from, “it’s good for you.”

This article will examine the key questions behind this drink. It will illustrate whether the health benefits it claims are necessary and open your eyes to other interesting facts.

What Is Green Tea?

All tea is originally green. It comes from the leaves of the Chinese plant camellia sinensi. Usually, we think of traditional tea being dark brown or black. The leaves only take on this hue through oxidation - they are put in a room to wither and react with oxygen.

Green tea, however, does not undergo this process. The leaves undergo the process of steaming and drying which allows the green/brown chlorophyll color to remain. After the process, the leaves are put into hot water to brew, the green color of the leaves carries through into the drink.

How Much Caffeine in Green Tea?

how much caffeine in green tea: green tea brew close up

A ‘normal’ cup of tea (8 oz) contains 35 mg of caffeine. However, this can vary between certain parameters of around 25 mg-50 mg. The difference depends on the variety of the green tea leaves, their preparation process and how long they have been in hot water to brew.

Also, how much caffeine in green tea also depends on the age and form of the tea itself. Older green teas lose their caffeine content with age. Tea bags (which contain much finer leaves than loose types) create a heavier-caffeinated drink. Because the smaller tea bag leaves create a greater surface area over which the caffeine can infuse.

A useful comparison is to compare it to coffee which contains between 107 mg-151 mg per cup.

In simple terms, 2-3 cups of green tea equals one cup of coffee.

Is Green Tea a Stimulant?

As for how much caffeine in green tea, it is a stimulant. Caffeine affects the entire nervous system making you feel alert and energized.

Also, green tea also contains the stimulants theobromine and theophylline. The former is a muscle stimulant which affects the heart in particular. It can dilate the arteries and has been utilized as a treatment for high blood pressure.

Theophylline works on the respiratory system. It is used to treat severe respiratory diseases including asthma.

This, unfortunately, does make green tea sound like a drink that could cause issues with those sensitive to stimulants. But that is not the case. Only the caffeine content can create serious side effects such as headaches, nausea and heart palpitations. Unless you consume green tea to great excess, this will not be an issue.

Can Green Tea Reduce Iron Levels?

Polyphenols in green tea (or any tea) can inhibit the absorption of iron from food. Studies have shown that even while following a healthy diet, with how much caffeine in green tea excessive consumption of green tea reduces iron intake and can lead to anemia.

Individual susceptibility to these polyphenols varies. It recommends drinking no more than six cups of green tea per day.

What Are Antioxidants in Green Tea?

Found in some foods and drinks, antioxidants remove waste products known as free radicals which can cause damage to the body’s cells. The antioxidants in green tea are the polyphenols, in particular, Epigallocatechin gallate (EGCG).

Despite how much caffeine in green tea, these antioxidant effects are of most interest to scientists as they have been shown to delay the onset of some cancers.

With How Much Caffeine In Green Tea, Is It a Diuretic?

The polyphenols and depending how much caffeine in green tea can act as diuretics, that is, make you urinate more frequently. As long as it is not consumed in excess, this can have beneficial effects for the body including:

  • Removing excess water
  • Assisting with kidney infections
  • Reducing swollen tissues

Will Green Tea Help Me Lose Weight?

Firstly, plain green tea is virtually a zero calorie beverage. If you add milk, sugar or other flavorings, this can increase the calorie count.

Also, while finding how much caffeine in green tea, it has proven abilities to shed weight and is, therefore, an ideal drink for people on a weight loss regime. I have explored below the major benefits of green tea for shedding pounds.

Boosts the Metabolism

Caffeine boosts the metabolism, but it is not the only ingredient in green tea that does so. Epigallocatechin gallate (EGCG) not only has antioxidant properties but also raises the Basal Metabolic Rate (BMR).

If you have ever looked at the ingredient list on a natural weight loss supplement, you often find it contains green tea extract for this reason.

Raising the metabolism increases energy usage. This requires fuel which it finds in fat cells. The higher the metabolism, the more fat burn whether exercising or at rest.

Raises Lipolysis (Fat Breakdown)

EGCG in green tea can increase the level of norepinephrine. This hormone is a precursor to fat cell breakdown.

Studies have shown that green tea consumption can effectively promote weight loss through this method. As fat is broken down, it can then be used for energy in the form of fatty acids or expelled through waste.

Suppresses the Appetite

Green tea can be an appetite suppressant, in that its consumption leads to smaller meals and less in-between snacking. The process behind this has not been fully established, although it is considered that caffeine acts as the suppressant.

While consumption of green tea has proven weight loss benefits, bear in mind that this is in conjunction with eating healthily and remaining active.

Can Green Tea Prevent Cancer?

There is increasing evidence that consuming green tea may protect the body against certain types of cancer or reduce its severity.

The most powerful aspect seems to be green tea’s ability to prevent or reduce metastasis. This is the process whereby a tumor grows and then promotes secondary cancerous growths at separate sites. While this may prevent the progression of cancer, it does not cure it.

However, some studies have shown that there may be cancer-preventing properties in green tea.

For example, prostate cancer is lower in Asian countries than those in Western countries. It assumes that this may be due to dietary differences. On this basis, a study was conducted on males in Japan where green tea intake was monitored against cancer proliferation. It concluded that green tea might lead to a decreased risk of prostate cancer.

A further Japanese study of 8522 people illustrated similar results. These subjects follow over a nine-year period for signs of cancer and with their green tea consumption monitored. The results showed that the rate of cancer was significantly lower in those with high green tea consumption.

Can Green Tea Prevent Heart Disease?

The antioxidants in green tea can lower LDL (‘bad’) cholesterol.

Too much LDL cholesterol can cause atherosclerosis, where the blood vessel walls build causing them to narrow. This results in less oxygenated blood reaching the heart, which in severe cases can cause heart attacks or stroke.

Consumption of green tea can lower this risk.

Will Green Tea Stop Me From Developing Alzheimer's Disease?

Alzheimer's disease is the leading cause of dementia, and its incidence is expected to double every 20 years. Currently, there are an estimated 24 million sufferers from this disease.

Plaques known as beta amyloids build up in the brain which at first impair brain cell function and finally destroy them.

Catechins in green tea can help with preventing the onset of Alzheimer’s. Studies have shown that these catechins can:

  • Prevent inflammation in the brain
  • Suppress the toxicity of beta-amyloid
  • Impair increases in beta amyloids
  • Protect DNA against damage

Furthermore, it has also been suggested that the catechins can promote new neuron growth to reverse the process of Alzheimer's possibly.

Can Green Tea Damage the Liver?

The adage of ‘everything in moderation’ applies here. Drinking a few cups of green tea per day is not going to harm your liver. The health benefits far outweigh any damage they could cause.

The recent increase in concern regarding the liver and green tea seems to stem from the rise of supplementation with a green tea extract.

A normal cup of green tea contains around 100 mg of antioxidants. An average daily supplement contains 800-1000 mg. Typically, this extract is present in weight loss supplements, and some users try to increase the fat-shedding effect by exceeding the dosage.

If the daily intake exceeds 1000 mg per day, there is a danger of hepatotoxicity.

However, supplements completely safe when taken responsibly. As is drinking green tea. Conversely, a recent study showed that green tea might prevent liver disease.

Conclusion

Despite a heavy consumption in Asia for centuries, it is only within the past few decades that the enormous benefits of drinking green tea have been discovered.

As long as green tea is not in excess, there are no adverse health effects from this beverage.

With zero calories, numerous antioxidant and weight loss properties, it is a valuable drink to supplement a healthy lifestyle. Furthermore, as a beverage which can protect against health problems, it is a positive step to ensure your well-being in the future.

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Easy Steps on How to Curb Hunger

Hunger is a fact of life. This trait evolved to ensure that we live for as long as possible. However, in modern times, it can be an inconvenience as well as a primal survival mechanism. For this reason, we will uncover the ways how to curb hunger.

There are different reasons why we may want to curb hunger: health, losing weight, that uncomfortable feeling after overeating or ‘stomach growls’ during an important meeting. Whatever the reason, there are simple ways to prevent this from happening.

In this article, we have put together the best solutions for curbing hunger. Most are easy lifestyle adjustments and involve little to no cost.

How Does Hunger Work?

In general, there are two types of hunger: physiological and mental.

Physiological Hunger

Physiological hunger begins when the body’s sugar levels drop. When this happens, the hormone ghrelin stimulates the hypothalamus located in the brain. As a consequence, neuropeptides are released creating that hungry feeling.

This physiological hunger is a response to an actual requirement for food. This in itself is not an issue. However, when overeating and snacking occurs, there is more happening in the brain than simple hunger pangs.

Mental Hunger

We enjoy a meal because it leaves us feeling satisfied. But there is more to it than having enough fuel to power you through to your next meal. Eating food can provide us with a kick and a very powerful one at that.

Foods high in fat and sugar act to release opioids into the body. This creates feelings of happiness, well-being and even euphoria. Studies have discovered that an excessive attachment to these feelings operates similarly to drug cravings in addicts. This can include the awful feeling of withdrawal.

When we fulfill these hunger pangs, the body provides us with a ‘reward.’ Dopamine is released - the hormone responsible for sexual pleasure. Not only does the food please us, but we receive further enjoyment after the food is consumed.

When looking at how to curb hunger, both of these processes need to be addressed.

How to Curb Hunger

Depending on your lifestyle, and the challenges you face staving off cravings, at least one of these tips will help you feel less hungry.

Eat Something

It may sound obvious, but eating can sometimes be the best solution. The secret is to eat foods that leave you feeling satisfied, meaning that you are less likely to overindulge or snack between meals.

Here are the best foods how to curb hunger:

  • Fiber-based - foods that are high in fiber such as beans, peas or lentils are not only good for digestion but have been shown in studies to reduce hunger and lead to lower body weight
  • Spicy foods - not just for adding flavor to meals, spices such as cayenne and chili have proven in trials to reduce appetite. Furthermore, if you are looking to lose weight, they have fat burning properties
  • Dark chocolate - recent studies have shown that dark chocolate works as an appetite suppressant. It is so powerful that even smelling this treatment reduces the desire for food by inhibiting ghrelin
  • Protein foods - seafood, eggs, and meat are all high in protein and promote a feeling of fullness. Also, if you are exercising regularly, protein is an excellent way to build firm and toned muscle

Become Mindful of Eating

Mindfulness, as an approach to improving overall well-being, has become increasingly popular during the past decade. With its origins in Zen Buddhism, this technique includes the process of eating.

Mindfulness involves concentrating solely on your present actions. For example, if someone is talking to you, at the same time, you should not be thinking about how to solve that difficult problem at work tomorrow.

Too often when we eat, the process accompanies another action. We eat while reading a book, watching the television or using social media. Instead, mindful eating involves doing nothing but consuming the food, concentrating on its flavors and enjoying every mouthful.

Studies have shown that eating food mindfully increases pleasure, reduces appetite and can help how to curb hunger.

Drink More Water

how to curb hunger: man wearing black shirt drinking water

Staying hydrated has numerous health benefits. In addition to an increase in energy, drinking a sufficient amount of water can leave you feeling more alert while improving your skin and suppressing the appetite.

However, this does come with a word of caution. Drinking constantly can have the opposite effect. Water in the stomach can increase the rate of digestion, which may lead to you feeling hungry again.

The best time to drink water is directly before your meal. Recent trials indicated that people who consumed 17 oz. of water (two cups) before a meal ate nearly 25 percent less than those who did not drink.

Use an Appetite Suppressant Supplement

This does involve some cost, but for many people, it works as an invaluable way how to curb hunger - especially when trying to lose weight.

Appetite suppressants are available without the prescription and come with little to no side effects. These supplements are usually sold in pill form and contain natural ingredients that are scientifically proven to inhibit hunger. Usually, they are taken twice a day - once in the morning and again around lunchtime.

When looking for an effective appetite suppressant, seek out those which contain glucomannan, garcinia cambogia and raspberry ketones - all proven and powerful suppressants.

Also, if you are looking for weight loss, many of these supplements include fat- burning and energy-boosting ingredients.

Exercise

If you are still looking for ways how to curb hunger, why not try to exercise? Aerobic exercise improves health and can reduce food cravings. It has been shown that intense workouts inhibit the hormone ghrelin, which sends the signal to the brain that the body requires food.

For weight loss, this can have positive effects. It was once thought that high energy expenditure led the body to crave food to replace lost calories. Therefore, it provided no benefit if this desire was fulfilled. However, new studies illustrate that exercise can create an energy imbalance; that is, you are using more calories than you consume.

Kitchenware

how to curb hunger: round-white-ceramic-plate-and-silver-colored-fork and knife on brown surface

Selecting what plates and cutlery to use for meal times has been shown to reduce food intake and increase the feeling of satiety.

The process is 100 percent psychological, but then again, so are the cravings mentioned earlier in this article.

The steps to take are as follows:

Use Small Plates

This has two effects. First, seeing food on a small plate fools the brain into thinking it is eating more food volume. Second, the larger the plate, the more likely you are to put more food on it.

Possibly originating from childhood, when we were taught to finish our meals before play was allowed - a large full plate may be finished despite already being satisfied.

Use Contrasting Colors

Some studies have shown that people consume less and feel more satisfied when the color of the plate contrasts with that of the food. For example, eating pasta from a dark blue or black plate is more satisfying than eating from a white plate. It could be that the contrast provides the illusion there is more food.

Use a Large Fork

Another good way how to curb hunger is utilizing a large fork. It is believed that when using a small fork, people feel they are not getting a sufficient amount of food.

Research has shown that people with larger forks eat on average 10 percent less than those with smaller utensils.

Avoid Stress

It is easy to say ‘don’t be stressed’ but consciously trying to control this state of mind can reduce hunger.

When we are stressed, the body releases cortisol - the ‘fight-or-flight hormone.’ If we are in a life-threatening situation, this can prove very useful. However, if we are stressed by other factors, such as work, running or fighting, it can be counterproductive.

Studies have shown that cortisol stimulates hunger and a desire to ‘binge eat.’ Therefore, avoiding or alleviating stress can curb this cortisol-related craving. Consider meditation, exercise and spending more time with friends and family.

Drink Tea and Coffee

As already mentioned in this ‘How to Curb Hunger’ article, an increase in water intake can, in some circumstances, reduce appetite. However, tea and coffee contain an additional bonus that can inhibit hunger.

Both of these drinks contain caffeine. This stimulant has proven appetite-suppressing abilities. But, as with all things in life, do not overdo it. If you become addicted to caffeine, the crashes can lead to stress or depression, both of which stimulate hunger.

Prioritize Quality Sleep

Sleep has a remarkable effect on appetite hormone levels. With too little sleep, ghrelin (the hunger hormone) increases while leptin (the satisfied hormone) decreases.

This means that when you wake the next day, your body demands food. Studies on men in their early 20s, who had their sleeping time reduced, showed an increase in hunger of over 20 percent.

So, avoid daytime napping, do some exercise, eat healthily and ensure your body has enough calcium and magnesium to promote sound slumber.

Conclusion

Hunger is important. It is our body’s way of telling us we need more energy to function adequately.

The problem arises when we are not hungry because we require it, but our pleasure-loving brains are demanding an opioid or dopamine hit. The above steps are an excellent way how to curb hunger.

Why You Should Go Swimming

Introduction And Background
There are many exercises which might bring a frown on your face. Maybe a jog is something that would irritate you after a hard day’s work and maybe going to the gym and lifting weights is also not that appealing unless you are a body builder. But there is one exercise which everyone is quite fond of, especially during their childhood days. And maybe that feeling persists even when the children turn into adults. Yes, that exercise is swimming. When summertime comes around the corner, it’s like the only thing to suddenly do is go swimming, whether it is in the pool or the beach or even a nearby lake in the community. While there is no doubt that there are many benefits to go swimming, the important thing is to know and acknowledge them so that you understand better why you should go swimming. If you keep reading, you might just consider it THE thing to do during the summer or even during wintertime if there is a proper heating system in a nearby swimming pool.

It Can Make You Lose Weight
The most obvious of reasons to go swimming is weight loss. In fact, it is a total body workout, were you aware of that? If you have been swimming, you will notice that your entire body is working in a synchronous manner, doesn’t matter what type of swimming style you are adapting to. Whether it is the free stroke or the butterfly stroke or even backward swimming, you will be moving your arms and legs, adjusting your head and trying to stay afloat with the energy you can muster. Isn’t it better than lifting a few dumbbells for your arms or maybe doing crunches for your stomach? This way, you are doing a bit of something for all parts of the body. Thus, swimming is a good exercise for weight loss and one you can look forward to. It is exciting, jumping into the water. It might just get you to lose weight if you are avoiding and are tired of other kinds of exercises.

Good For The Joints
As you grow older, you really have to be careful about the joints. You probably cannot do squats as well as you could when you were twenty. You also cannot lift very heavy weights that easily at above the age of fifty. Since the bone mass decreases as we grow older, we really have to be careful about our joints. Swimming is one exercise which do not harm the joints in any way, otherwise they are pretty much vulnerable to any other exercise you can name. Swimming is the only exception. In the fluid motion in the pool, doesn’t matter how much you thrash about or how much you swim, your joints will still be in a good stature.

No Equipment Needed At All
You don’t need any equipment, besides a giant pool that is! But they aren’t that hard to find and most people building homes should definitely consider installing a pool if they have the space. It would really help in the future. Besides, buying machines will be much more expensive than getting a membership for a pool for a few months.

Something For Everyone
Aside from children splashing in the pool with the young adults trying to do laps and the middle aged people going in for a bit along with the old people trying to do something, you will find someone of every age in the swimming pool. That is the best part, there is no restriction and it is just so much fun to go swimming! In fact, it is a good cardio workout. That is why most old people go swimming, their doctors recommend it, especially for those who have had a heart bypass surgery or anything of that sort. It is healthy and keeps you in tip top shape.

A Good Calorie Burner
Swimming burns a lot of calories and the best part is that you won’t even get tired. Once your stamina is built after two or three days, you can swim for a longer time as compared to going running or even using machine equipment for some other kind of exercise. Actually, if you swim for an hour, you can burn close to five hundred calories! That really is something!

Conclusion
Why you should go swimming? Well, that question has already been answered hopefully. Doesn’t matter what age you are at, swimming is going to benefit you whether you are bordering across senility or are young with fervor. It will benefit you anyway. Summer is about to start, get going to the nearby pools and set a routine, guaranteed you will enjoy it and once you get used to it, it will become a terrific addiction!

 

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