Is matcha good for weight loss?

If you’re trying to slim down, you’ve probably been  tempted by a weight loss “hack” or two (hello, lemon balm tea!). Unfortunately, there’s no quick fix, but somedrinks offer more metabolic support than others. So, is matcha good for weight loss? Yes, this powdered green tea may help promote weight loss — at least indirectly.

Read on to find out what research and experts say about matcha for weight loss, including the answers to questions like, “Does matcha boost metabolism?” and “How much matcha should I drink to lose weight?”

Matcha can be a helpful addition to a weight loss plan. There’s no evidence that matcha alone causes weight loss, but it may support weight loss thanks to plant compounds that can boost metabolism and fight inflammation that’s linked to obesity.

“I don’t recommend matcha tea for weight loss per se, but I do think incorporating it into a balanced, whole food diet can help with gut health, chronic disease prevention, and fending off inflammation,” says Vicki Shanta Retelny, RDN, a registered dietitian and author of The Total Body Diet For Dummies.

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Matcha may be part of a weight loss journey due to its effects on metabolism and its antioxidant and anti-inflammatory properties. Let’s dive into the science.

May boost metabolism

Matcha contains caffeine and EGCG catechins, both of which give your metabolism “a tiny boost,” says Allison Childress, PhD, RDN, CSSD, LD, an associate professor in the Nutritional Sciences Department at Texas Tech University. 

Matcha packs in at least triple the EGCGs (that stands for epigallocatechin gallate) of other green teas, Retelny says. This makes it one of the best teas for weight loss — but Dr. Childress emphasizes that even matcha’s metabolic boost is too small to offset an unhealthy diet or inactivity. 

Could enhance fat burning 

Matcha may promote fat burning during exercise, Retelny says. In one small study, women who consumed  3 g of matcha daily for three weeks burned more fat during a 30-minute moderate-intensity walk compared to placebo, even though total calories burned stayed the same.

Caffeine can slightly help your body burn fat, but matcha’s benefits don’t come from caffeine alone. Research shows the biggest boost happens when caffeine is paired with green tea compounds like EGCG. Matcha naturally contains both, and even with less caffeine than coffee, studies show it can help your body use more fat for energy during exercise.

Helps combat inflammation

Matcha is packed with antioxidants, and emerging research shows that antioxidant therapy might help reduce body weight, body mass index (BMI), and fat mass. Retelny says at least one study suggests that matcha, when paired with a low-calorie diet, may have beneficial effects on your cholesterol levels and the way your body metabolizes sugar, potentially due to its anti-inflammatory effects. . 

Ultimately, more research is needed to confirm whether matcha’s anti-inflammatory effects result in clinically significant weight loss and determine how much matcha would be needed to produce this effect.

Contains very few calories

One teaspoon of Japanese matcha green tea powder contains just five calories. Matcha’s low-calorie nature doesn’t cause weight loss in itself. But Dr. Childress points out that replacing a sugary latte or energy drink with matcha could help support your weight loss goals by creating a calorie deficit (when you burn more calories than you consume). Just keep in mind that some matcha lattes can be high in added sugar, so either make your matcha at home or check the nutrition information when ordering out.

“I recommend focusing on consistency rather than chasing a ‘magic dose,’” Dr. Childress says. She also says just one or two servings of matcha tea per day is enough to experience a slight boost in metabolism without adding too much caffeine to your daily diet.

Want to try matcha for weight loss? Follow these tips and tricks to get the most out of your new green tea habit.

• Stick to 1–2 servings per day. Dr. Childress says 1–2 servings is enough to support a metabolism boost without causing jitteriness from too much caffeine. 

• Choose matcha powder over supplements. Most studies focused on the benefits of powdered matcha (usually consumed in tea form) rather than a supplement. Dr. Childress also warns that supplements may vary in strength and purity. 

• Look for finely ground, bright green matcha powder. Fine, powdery matcha dissolves more easily into hot liquid. And bright, vibrant green is characteristic of fresh, high-quality matcha.

• Keep preparation simple. Retelny warns that store-bought matcha lattes often contain a lot of added sugar and cream, which can undermine your weight loss goals. Dr. Childress recommends dissolving your matcha powder in hot water or unsweetened almond milk. 

• Avoid it before bed. Drinking matcha in the evenings isn’t unsafe, but the caffeine might mess with your sleep. Drink your daily matcha in the mornings or before workouts for a little boost of energy.

In general, matcha is considered safe for most people. But it does contain caffeine, which can cause side effects in some people, including:

• Jitteriness

• Trouble sleeping

• Upset stomach

• Headache

• Heart palpitations

• Increased heart rate

People who are allergic to green tea should avoid matcha. If you’re sensitive to caffeine, start with a small serving. And if you have gastrointestinal issues or are pregnant or breastfeeding, check with your provider before adding matcha to your routine.

Finally, matcha can interact with some medications, so if you’re on any prescription medications, check with your healthcare provider before adding matcha to your daily routine.

Remember, there’s no evidence that matcha alone can cause weight loss. Your daily matcha is best served along with more scientifically proven strategies.

Eat a healthy, balanced diet

Aim for meals full of minimally-processed foods that give your body the nutrients it needs without piling on extra calories from sugar and fat.

Fill your plate with:

• Fruits and veggies

• Fiber-rich whole grains

• Lean proteins

• Healthy fats (think: yes to nut butters and avocado in moderation, no to marbled beef and mayonnaise in excess)

As with matcha, no single food can supercharge your weight loss efforts. The goal is to consistently fuel your body with nutrient-dense foods that also help you feel full.

Exercise regularly

Dr. Childress says matcha can give your metabolism a slight nudge, but lifestyle habits like daily exercise do more to move the needle. Experts typically recommend getting at least 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic exercise every week. Add some strength training to boost your metabolism even more.

Pro tip: If you’re new to exercise, you can lower your risk of injury and improve your odds of success by getting personalized guidance from a healthcare professional or certified personal trainer. If you’re starting a new exercise routine, it’s also a good idea to get medical clearance from your healthcare provider first.

Drinks lots of water

Some research suggests that, in addition to keeping you hydrated, drinking water before eating might help you feel full, so you eat less at mealtimes. If plain still water doesn’t appeal to your palette, try plain or flavored (unsweetened) sparkling water. 

Consider weight loss meds 

If the number on your scale isn’t budging even after making diet and lifestyle changes, don’t hesitate to get personalized advice from a healthcare provider. In some cases, they may recommend trying weight loss medications approved by the United States Food and Drug Administration (FDA), such as:

• Wegovy (semaglutide)

• Zepbound (tirzepatide)

• Saxenda (liraglutide)

These medications reduce your appetite and improve insulin sensitivity, promoting weight loss. 

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Can matcha help you lose weight? Indirectly, yes. Like the “coffee loophole” or the “turmeric hack,” drinking matcha may support healthy weight loss efforts — but it’s not a magic solution on its own, Dr. Childress says. 

Here’s the recap on matcha for weight loss:

• Matcha can support weight loss efforts, but it doesn’t cause weight loss. “It’s helpful as part of a healthy routine if you enjoy it, but it won’t drive weight loss on its own,” Dr. Childress says.

• Matcha contains compounds that may promote weight loss. The caffeine and catechins in matcha can support weight loss by boosting metabolism and enhancing fat burning, especially when accompanied by an exercise routine. Antioxidants in matcha may also have anti-obesity effects when used alongside lifestyle changes like diet and exercise.

• Matcha is generally safe, but it’s not right for everyone. Matcha contains caffeine and may interact with certain medications. Check with your healthcare provider before starting a daily matcha routine.

• The most effective weight loss plans prioritize a healthy diet and regular exercise, not quick-fix solutions. Talk to a healthcare professional for personalized guidance on reaching your weight loss goals.