Weight Loss

Green Tea Diet – How To Lose Weight With Green Tea

ISSA Certified Specialist in Fitness & Nutrition
Green Tea Diet – How To Lose Weight With Green Tea Hyderabd040-395603080 November 6, 2017

Juggling work and home and not getting enough time to take care of yourself? Have you gained weight because you are unable to hit the gym or undertake a weight loss program? Well, that’s the story of most women today. For me, the situation got worse when I couldn’t fit into my old clothes anymore. All I saw was the protruding double chin staring at me from all my photos!

Stressed and worried, I started looking for an alternate weight-loss solution. It’s kind of funny that the solution was right there in my kitchen cupboard but I just never saw it. It was the age-old (drum roll) green tea.

Green tea not only helped me lose 10 pounds in 3 weeks but also improved my health. Today, I feel great about how I look and feel. So, I have decided to share my green tea diet plan with you. But first, let’s see how green tea can help you lose weight.

How Does Green Tea Help You Lose Weight

How Does Green Tea Help You Lose Weight Pinit

Image: Shutterstock

Green tea contains an active antioxidant compound, Catechins. One of the catechins, known as Epigallocatechin gallate (EGCG) helps to boost metabolism and burn fat. EGCG helps to mobilize the fat by inhibiting an enzyme that breaks down a hormone called norepinephrine (1). This increases the level of norepinephrine. Now, norepinephrine signals the fat cells to break down fat. Green tea also contains a generous amount of caffeine that stimulates weight loss.

Now that you have a fair idea of how this wonder drink exactly does let’s take a peek into my 7-day green tea diet plan.

7-Day Green Tea Diet Plan

This 7-day diet plan should be followed for three weeks for desired results.

Day 1 (Monday)

Green Tea Diet - Day 1 (Monday) Pinit

Image: Shutterstock

MealWhat To Eat
Early Morning (7:30 a.m)1 cup green tea + 1 tablespoon lime juice
Breakfast (8:30 a.m)2 boiled eggs + 1 cup fat-free milk + 4 soaked almonds
Pre-Lunch (11:00 a.m)1 cup green tea
Lunch (12:30 p.m)Options

Chicken salad

Zoodles with olive oil and cherry tomatoes

Post-Lunch (3:00 p.m)½ cup yogurt
Pre-Dinner (5:00 p.m)1 cup green tea + 1 multigrain biscuit
Dinner (7:30 p.m)Options:

Grilled salmon with tomato and asparagus

Mushroom clear soup

Why This Works

Lime juice adds to the taste and flavor of your morning green tea. It also helps to boost your immunity. A heavy nutrient-rich breakfast will keep you active throughout the day. Pre-lunch and pre-dinner green tea will suppress your appetite and prevent you from eating too much. Yogurt contains good gut bacteria that helps in digestion and in turn, aids weight loss. Keep lunch/dinner delicious and nutritious but light.


Lime juice – apple cider vinegar
Eggs – mushroom
Milk – soy milk
Almonds – macadamia nut or walnut
Chicken – salmon or tuna
Zucchini – cucumber
Olive oil – Dijon mustard
Cherry tomato – bell pepper
Yogurt – buttermilk
Multigrain biscuit – saltine cracker
Salmon – mackerel or chicken
Asparagus – French beans
Mushroom soup – Cabbage or lentil soup

How Will You Feel By The End Of Day 1

As you will be having the right quantity of food at the right time, you will not feel hungry or weak. Do not expect to see any visible result right now.

Day 2 (Tuesday)

 Green Tea Diet - Day 2 (Tuesday) Pinit

Image: Shutterstock

MealWhat To Eat
Early Morning (7:30 a.n)1 cup green tea with ½ teaspoon cinnamon powder
Breakfast (8:30 a.m)Oatmeal + Watermelon juice + 4 almonds
Pre-Lunch (11:00 a.m)1 cup green tea
Lunch (12:30 p.m)Options

Grilled chicken lettuce wrap

Spinach, broccoli, and swiss chard salad with light dressing

Post-Lunch (3:00 p.m)1 cup fruits
Pre-Dinner (5:00 p.m)1 cup green tea + 1 saltine cracker
Dinner (7:30 p.m)Wheat pasta with zucchini, tomato, and feta
Why This Works

Cinnamon helps to burn fat. It also adds sweetness and flavor to the green tea. A breakfast with high dietary fiber content and healthy fats will help mobilize the stored fat. Again the dinner and lunch would be nutritious but exciting and light. A cup of fruits post lunch will prevent you from eating unhealthy snacks. Pre-lunch and pre-dinner green tea should not be avoided.


Cinnamon – black pepper
Oatmeal – wheat flakes or quinoa
Watermelon juice – muskmelon juice
Almond – walnuts or hazel nut
Chicken – turkey or tuna
Lettuce – Chinese cabbage or kale
Spinach – kale
Broccoli – cauliflower
Swiss chard – Kale
Fruits – fresh fruit juice or 1 cup coconut water
Saltine cracker – multigrain biscuit
Wheat pasta – Brown rice
Zucchini – cucumber
Tomato – red bell pepper
Feta – ricotta cheese

How Will You Feel By The End Of Day 2

On this day too you will not feel hungry or weak as the diet chart is compact with nutritious and filling foods. But you will notice a change in your activity levels. You will be more energetic and alert through the day.

Day 3 (Wednesday)

Green Tea Diet - Day 3 (Wednesday) Pinit

Image: Shutterstock

MealWhat To Eat
Early Morning (7:30 a.m)1 cup green tea with honey
Breakfast (8:30 a.m)Kale and cucumber smoothie + 4 almonds
Pre-Lunch (11:00 a.m)1 cup green tea
Lunch (12:30 p.m)1 cup fruits + 1 cup coconut water
Post-Lunch (3:00 p.m)1 cup buttermilk
Pre-Dinner (5:00 p.m)1 cup green tea + ¼ cup boiled corn with a dash of lime juice
Dinner (7:30 p.m)Options

Tuna salad

Chickpea stuffed bell pepper

Why This Works

Honey is a potent antibiotic agent and therefore helps to keep you strong and healthy. The breakfast smoothie will jump start your day and almonds will provide you with healthy fats. Fruits and coconut water for lunch will help you feeling full for a longer time and keep you hydrated. Buttermilk contains probiotics (good bacteria) beneficial for your gastrointestinal system as it ensures proper digestion. Boiled corn with lemon will break the boredom of eating fruits for lunch. A protein packed dinner will help to rejuvenate your muscles.


Honey – maple syrup
Almond- walnut or macadamia nuts
Kale- spinach
Cucumber – watermelon
Fruits – Vegetable salad
Coconut water – Buttermilk
Corn – Cucumber
Tuna – mackerel
Chickpea – Soy chunks
Bell pepper – eggplant

How Will You Feel By The End Of Day 3

By the end of day 3, you would have lost a good amount of water weight. Therefore, you will now be able to see visible results.

Day 4 (Thursday)

Green Tea Diet - Day 4 (Thursday) Pinit

Image: Shutterstock

MealWhat To Eat
Early Morning (7:30 a.m)1 cup green tea
Breakfast (8:30 a.m)Quinoa + 1 cup tomato juice
Pre-Lunch (11:00 a.m)1 cup green tea
Lunch (12:30 p.m)Option

Grilled veggies and mackerel

Kidney bean chili

Post-Lunch (3:00 p.m)½ cup baby carrots
Pre-Dinner (5:00 p.m)1 cup green tea
Dinner (7:30 p.m)Shell pasta with broccoli, spinach, and olive oil
Why This Works

Kickstart your day with green tea. Having a large breakfast with quinoa and tomato juice will keep you full for a longer time. Pre-lunch and pre-dinner green tea will help suppress your appetite. You can skip the post lunch baby carrots if you are not hungry. A tasty and nutritious lunch and dinner will prevent you from getting bored of this diet.


Quinoa – Oats
Tomato – Celery
Grilled veggies – Sauteed veggies or vegetable clear soup
Mackerel – Tuna
Kidney bean chili – Boiled garbanzo beans with sauteed onions
Baby carrots – cucumber
Shell pasta – wheat spaghetti
Broccoli – cauliflower
Spinach – Zucchini
Olive oil – Fat-free mayonnaise

How Will You Feel By The End Of Day 4

You will lose more water weight and look toned down than before.

Day 5 (Friday)

Green Tea Diet - Day 5 (Friday) Pinit

Image: Shutterstock

MealWhat To Eat
Early Morning (7:30 a.m)Green tea with ½ teaspoon cinnamon
Breakfast (8:30 a.m)1 banana + 2 almonds + scrambled eggs
Pre-Lunch (11:00 a.m)1 cup green tea
Lunch (12:30 p.m)Cucumber soup (without cream)
Post-Lunch (3:00 p.m)1 cup watermelon
Pre-Dinner (5:00 p.m)1 cup green + ½ cup unsalted popcorn
Dinner (7:30 p.m)Grilled chicken/veggies with hummus
Why This Works

Green tea and cinnamon tastes good and also aids weight loss. The banana provides energy, almonds are rich in healthy fats, and eggs are rich in protein. Cucumber soup is light and tasty. It will keep you from feeling tired. Watermelon is rich in vitamins, minerals, dietary fiber and will keep you hydrated. The most exciting part of the day is popcorn. Yes, you can have ½ cup of unsalted popcorn along with green tea. Protein packed dinner will keep your taste buds alive and tone your muscles.


Cinnamon – lime juice
Banana – avocado
Almonds – walnuts
Eggs – 1 cup milk
Cucumber soup – squash soup or chicken soup
Watermelon – muskmelon
Popcorn – saltine crackers
Chicken – salmon or tuna
Veggies – tofu or cottage cheese
Hummus – yogurt dip

How Will You Feel By The End Of Day 5

Though you will eat fewer calories on day 5, you will be happy to see the results so soon. Your body will slowly start to mobilize fat. You will feel more energetic, and you will look forward to the 6th day, your cheat day!

Day 6 (Saturday) Cheat Day!

Green Tea Diet - Day 6 (Saturday) Cheat Day! Pinit

Image: Shutterstock

MealWhat To Eat
Early Morning ( 9:00 a.m)Green tea with lime juice
Breakfast (9:45 a.m)Wheat pancakes + 1 cup pomegranate juice
Pre-Lunch (11:00 a.m)1 cup green tea
Lunch (1:00 p.m)Options

Egg and chicken burrito

Creamy sweet potato burrito

Post-Lunch (4:00 p.m)4 strawberries dipped in dark chocolate
Pre-Dinner (5:00 p.m)1 cup green tea
Dinner (7:30 p.m)Options

Mashed potato stuffed chicken breast with sauteed veggies + 1 small brownie

Broccoli + spinach+ parmesan casserole + 1 small scoop frozen yogurt

Why This Works

This cheat day works toward helping you to lose weight by creating a need for more energy to metabolize the food you consume. If you are on the same diet plan, your body tends to get used to it, and the weight loss process plateaus. Start your day with green tea and a tasty breakfast. Before lunch drink nothing but green tea. Have a protein rich lunch and dinner that will also contain cheese. Cheese is good for health unless you consume too much. Dark chocolate dipped strawberries are the best cheat day snack. Before dinner have one cup of green tea to help start your metabolism.


Lime juice – apple cider vinegar
Pancake – waffles
Pomegranate juice – cranberry or orange juice
Egg – avocado
Chicken- tuna
Sweet potato – cottage cheese
Strawberries – apple
Dark chocolate – caramel
Potato – sweet potato
Veggies – garbanzo bean
Brownie- vanilla muffin
Broccoli – cauliflower
Spinach – purple cabbage
Parmesan – cheddar cheese
Frozen yogurt – 1 cube dark chocolate

How Will You Feel By The End Of Day 6

Cheat day always feels good. Just do not overdo it otherwise, you will gain all the weight back.

Day 7

Green Tea Diet - Day 7 Pinit

Image: Shutterstock

MealWhat To Eat
Early Morning (7:30 a.m)Green tea with cinnamon and honey
Breakfast (8:30 a.m)Kale smoothie + 1 boiled egg
Pre-Lunch (11:00 a.m)1 cup green tea
Lunch (12:30 p.m)Grilled broccoli, asparagus, carrots with mushroom/chicken
Post-Lunch (3:00 p.m)1 cup cucumber
Pre-Dinner (5:00 p.m)1 cup green tea + 1 multigrain biscuit
Dinner (7:30 p.m)Asian style stir-fried veggies + tofu/chicken + brown rice
Why This Works

Green tea with cinnamon and honey jump starts your metabolism. Kale is rich in dietary fiber that helps to flush out the fat molecules. Egg is an excellent source of protein that helps to rejuvenate the muscles. Grilled veggies are high in complex carbs, vitamins, and minerals. Mushroom and chicken provide the body with essential amino acids. Multigrain biscuit and brown rice are rich in dietary fiber and improve bowel movement. Stir fried veggies taste delicious and are nutritious.


Cinnamon – lime juice
Honey – maple syrup
Kale – spinach
Egg – boiled chicken
Broccoli – cauliflower
Asparagus – french beans
Carrots – squash
Mushroom – tofu
Chicken – salmon or tuna
Cucumber – zucchini
Multigrain biscuit – saltine cracker
Tofu – soy chunks
Chicken- basa fish or turkey
Brown rice – sticky rice (½ the quantity of brown rice)

How Will You Feel By The End Of Day 7
How Will You Feel By The End Of Day 7 Pinit

Image: Shutterstock

You can easily figure out a more toned down and slim body. However, you will not feel weak as the 7-day green tea diet chart contains nutritious foods and maintains the necessary calorie requirements for the body to function properly. Besides, your skin health will improve, and you will start sleeping better at night.

After completing 3 weeks on this diet, you will feel lighter, become active, your brain function and sleep will improve, your skin will glow, and you will weigh 10 pounds less.

Do you know how to prepare green tea for weight loss? Producing a perfect cup of green tea can be a tricky process. Although it is best to follow instructions printed on the packet to make a perfect cuppa, there are a few general guidelines to follow to brew a steaming cup of tea.

How To Make Green Tea Yourself At Home

How To Make Green Tea Yourself At Home Pinit

Image: Shutterstock

  • Take 1 tea bag or 2-4 grams of green tea in a cup.
  • Boil 1 1/2 cups of water.
  • When water starts to boil, switch off the gas.
  • Allow it to stand for 2 minutes.
  • Now pour the heated water into the cup, where tea was kept.
  • Allow it to steep for 3 minutes.
  • Remove the tea bag (if using the bag) or remove the leftover leaves.
  • Again allow it to stand for 2 more minutes.
  • Now your green tea is ready.

You may have noticed that the diet chart suggests that you take green tea with other weight loss agents. Here’s how you can prepare green tea with cinnamon, honey, or lemon/lime.

Green Tea With Honey

Green Tea With Honey Pinit

Image: Shutterstock

  • Take 1 cup water and bring it to a boil.
  • Pour it in a cup and add the green tea bag.
  • Let it soak for 2-3 minutes.
  • Add 1 teaspoon organic honey.
  • Stir well.

Green Tea With Lemon/Lime

Green Tea With Lemon/Lime Pinit

Image: Shutterstock

  • Bring a cup of water to a boil.
  • Pour the boiled water into a cup and add the green tea bag.
  • Let it soak for 2-3 minutes.
  • Add 1 tablespoon of lime/lemon juice.
  • Stir well.

Green Tea With Cinnamon

Green Tea With Cinnamon Pinit

Image: Shutterstock

  • Soak a cinnamon stick overnight in a cup of water.
  • Or soak ½ teaspoon cinnamon powder for 15 minutes.
  • Strain the water using a sieve.
  • Boil the water till the water level becomes half.
  • Pour it in a cup.
  • Add green tea bag and soak it for 2-3 minutes.
  • Stir well before drinking.

Though preparing green tea is quite easy, the tough part is finding a good brand of green tea. Here are few brands of green tea that are authentic and does the job for you.

Good Brands To Consider

By now you must be excited to know the best green tea for weight loss, isn’t it? There are many brands available in the market that are good for consumption. You could try Waghbakri, Green Label, Tulsi, Tetley, Taj, Lipton, Tazo, Bigelow, Stash and Himalaya herbal teas.
How else can you benefit from drinking green tea? Here is a list of scientifically proven list of benefits from drinking green tea.

Other Health Benefits Of Green Tea

  • EGCG in green tea has been found to have anti-inflammatory properties and has the potential to cure rheumatoid arthritis (2).
  • Green tea has also been shown to have antimicrobial properties (3).
  • Studies have also confirmed that green tea extract can be used to fight different types of cancer, including breast cancer (4).
  • Green tea can also protect the skin from UV radiation (5).
  • Green tea helps to improve blood pressure (6).
  • Green tea also helps to maintain cardiovascular health (7).

There are two sides to every coin, so is the case with green tea too. Let’s take a look at the side effects of consuming too much green tea.

Side Effects Of Green Tea

Side-Effects-Of-Green-Tea Pinit

Image: Shutterstock

  • Irritability
  • Insomnia
  • Heart palpitations
  • Dizziness
  • Nausea and vomiting
  • Diarrhea
  • Headaches
  • Loss of appetite.
  • If a person drinks a lot of green tea which has caffeine in it and starts to vomit, then surely it is a symptom of caffeine poisoning. If your symptoms are severe, then you should immediately lower your consumption of caffeinated green tea and consult your doctor.

This is all about green tea and weight loss. To conclude, I would only say that green tea worked wonders for me and so will it for you. So, get a good brand of green tea today and start the green tea diet today. Give it three weeks time, and then you will know what I am talking about! Till then, if you have any questions, please leave a comment in the box below.


Expert’s Answers For Readers’ Questions

Can I drink green tea after childbirth or during the breastfeeding months?

Please consult your gynecologist first. However, I would suggest that you avoid being on any diet right after child birth or during the breastfeeding months.

Can I put sugar in green tea?

Absolutely not. You can opt for 1 teaspoon honey or maple syrup.

Do you get the same benefits with flavored Green teas?

Flavored green teas are not as much effective as the non-flavored one. If you want to lose weight, have green tea without any flavors. But you can use lime or cinnamon if it is hard for you to drink green tea without any flavors.

How much green tea should I have per day?

You can have 3-4 cups of green tea every day. Do not overdo it.

What is the best time for drinking?

The best time for drinking green tea is right after waking up and before meals.

Does brand really matter for green tea?

Yes. You should buy a reliable and good brand of green tea as most other green teas do not have the same effect. To put it straight, there is a reason why some green teas in the market are way cheaper than others.

Can green tea go bad?

I would suggest you throw away the green tea pack if it has passed the expiry date. If not, it’s good to go.

Can I drink iced green tea for weight loss?

There are no studies so far that claim that iced green tea can help you lose weight. So, ditch it.

Recommended Articles