Timing Your Matcha Intake for Dieting

With each passing day, there is at least one positive online review on the effectiveness of matcha tea for weight management. I was skeptical at first, but the fear of missing out pushed me to give it a try, and all I can say is that each cup is full of goodness. The current post aims to highlight some of the tips on timing matcha intake, especially for those who are dieting.

What is the best time to take matcha tea for weight loss? The best time to take matcha tea is one hour before lunch or dinner. Other equally good timings include before exercise, after breakfast, or takin little sips throughout the day. These times have been deemed most appropriate based on how the main components of matcha, such as caffeine and catechins, interact with the bodily functions and influence the physiological processes of the body.

Matcha is arguably the newest weight management secret formula that has proven its worth in terms of weight loss. However, the effectiveness of the magical powder may vary from one person to the next based on several factors, especially the time at which the tea is taken. Other reasons may include an individual’s lifestyle, specifically diet, exercise, and sleep.

Matcha Tea 101

First, I would like to ensure everyone is up to speed. Matcha tea is the “it beverage,” and many people are ditching their favorite weight loss concoctions for a cup of this magic. It can be loosely classified as a hybrid of green tea since both come from the same plant.

It is made from younger leaves of Camellia Sinensis, grown under a shade. The processed powder is whisked directly in a mug of hot water, and there lies the difference it has with green tea, which is infused in water and then removed before taking the beverage.

Louise, in her book, The Book of Matcha, gives an excellent analogy to distinguish between the two. Green tea is like boiling spinach, after which you throw away the leaves and drink the water. On the other hand, matcha tea is drinking the water, and after you finish, you eat the leaves as well. Even though you are getting some nutrients in the former, you end up throwing the better part of it. With matcha, zero nutrients go to waste.

With that, I hope the difference between the two teas is clear.  

Matcha Fact Series

Did you know that while biologists quote light as one of the fundamental requirements for having healthy plants, some of the best matcha powder comes from plants grown under a shade? That is confusing, right?

The farmers grow the plants under shade to increase the chlorophyll content of the leaves. Essentially, it is a nutrient preservation strategy. Apart from that, in a bid to protect the nutrients, most native Japanese used to grind the leaves at night. It is not clear whether that practice stopped. Nonetheless, the strategy must be gold, especially since the finest matcha arguably comes from Japan. Could that be the reason why taking the tea at night is useful? 

Nuggets of Wisdom with Matcha

A proper weight management plan begins with a healthy lifestyle. Getting your diet in check, exercising, and getting sufficient sleep is paramount. No amount of matcha will do that for you, and neither will green tea, or any other tea for that matter. So, you’ve got to raise your game, especially in those three aspects of your life.

Matcha powder is highly potent. If you plan to take it, it is best to start slow. Baby steps go a long way in ensuring that you get the most benefits from the tea. Worth noting is the fact that the drink has high caffeine content. Therefore, those who have allergic reactions or have specific medical conditions that prevent them from taking caffeine should consult with their healthcare providers.

Once your physician has cleared you, you can come back and continue reading.

Warning: Matcha tea is very addictive, in a good way. It has a characteristic sweet aftertaste that will leave you positively unstoppable immediately after you take the first sip.

Timing Your Matcha Intake for Dieting

I know most people are going to be irked, but I have to digress- for the sake of Bill. You may be able to purchase all the matcha in the world, but if you maintain your know-it-all attitude, three years down the line, you will still be the same weight, probably more.

I had to mention that because of a guy, Bill, in our gym. A rich and generous guy- God bless him. However, for the longest time, he has remained the same weakling he was the first day, and by this, I mean, he has made zero gains. Apparently, the only thing that has changed after almost a decade of “dedicated workouts” is his fitness apparel. Everyone hopes that one day he will realize how much his arrogance is costing him- the guy never listens.

You can do better, don’t be like Bill. Read and learn. 

Anyway, here are the best times to take your matcha tea for optimal benefits:

After Breakfast

After Breakfast. Simple. Don’t try to outdo your fitness partners by taking some before breakfast. It is a rookie mistake. While some people may claim that taking it before breakfast is optimal since the body is in a nutrition deficit state, and it will readily accept nutrients, there is much they overlook.

Yes, in the morning, the body is quick to absorb nutrients. However, matcha tea has high caffeine content and a polyphenol called tannins. Caffeine leads to dehydration when taken in an empty stomach. As a result, it can trigger the release of gastric acid. If you are lucky, you may have a stomach upset, and it stops at that. However, most people who ingest high caffeine content on an empty stomach develop ulcers.

Similarly, tannins can cause a buildup of stomach acid in extreme cases. Apart from that, you can become nauseous, develop stomach ache or severe constipation. That is why taking matcha tea on an empty stomach is a suicidal mission.

Before Going to Bed

Dietitians recommend taking matcha tea before going to bed for good reasons. Weight gain occurs at night. That is because, while you are asleep, the physical activity of the body drops, which causes a corresponding decrease in metabolic rate.

By drinking tea before going to bed, your metabolic rate will remain elevated for the better part of the night. As a result, excess glucose will be utilized to produce energy, rather than being deposited as fat. Additionally, a high metabolic rate means that the body’s energy requirement will be relatively high, which is vital in burning the existing fat deposits in the body.

However, don’t forget that the tea has caffeine. For most people, caffeine affects their ability to have a peaceful sleep. In such a case, taking matcha tea immediately before going to sleep may not be the wisest idea. Remember, good sleep is the foundation for weight loss.

30 Minutes Before Workout

Taking matcha tea before a workout session is another good timing that most people fail to acknowledge. The powder contains caffeine and a unique amino acid known as L-theanine. These two components increase mental focus and finding from a study, and study, prove that taking caffeine before any physical activity builds resistance. 

Why not take advantage of this to shed off excess weight? You will be able to exercise for much longer before burning out. At the same time, matcha will be doing its thing in between sets, while you are resting.

It is important to note that before the workout, you don’t necessarily have to take matcha in the form of tea. You can opt to mix it in your protein shake or sprinkle it in your pre-workout meal.

An Hour Before Meals

Dietitians recommend taking water before meals since it reduces the quantity of food a person eventually eats. By taking water, you trick your body to send nerve impulses to the stomach, as would happen when you are eating. As a result, you get a sense of fullness.

I know you get where this is heading. Why not substitute your water therapy with matcha tea?

Taking the tea before meals can help you lose weight in two ways. First, it will reduce the amount of food you consume in a sitting, through the “water effect,” for lack of a better word. That means that you will consume fewer calories, which is ideal for anyone serious about loosing weight.

Additionally, it will kickstart your metabolism before you devour the main meal and the bulk of the nutrients you consume will convert to energy instead of being stored as fat.

On the same note, a somewhat similar question may arise. Is it also good to take it following a meal? Simply put, No. Taking the tea with or immediately following a meal obstructs the digestion process since high concentration of caffeine and tannins interferes with normal nutrient absorption in the body.

Sips Throughout the Day

Taking small sips thought the day is an excellent way to ensure that your body continuously burns fat throughout the day. Apart from that, that is the best way of detoxing the body; one of the most underrated ways of burning fat.

Through detoxing, the body can eliminate free radicals which have negative implications on weight loss, most notably, cortisol. Cortisol is a catabolic hormone produced in the body in response to stress. It stimulates the metabolism of carbohydrates and fat to release energy. As a result, a person develops a craving for sweet and sugary foods, which in the long run, can cause weigh gain. Apart from that, high cortisol levels suppress the production of testosterone, which results in a decrease in muscle mass. Consequently, the body’s fat burning capabilities decline, which causes in increase in fat deposition.

Another reason why small sips throughout the day is one of the most effective strategy is the fact that the body remains hydrated. Recommendation by food and nutrition board is that taking 125 ounces of water from all sources is vital for good health. Findings from a study show that less hydrated people are more likely to have a higher body mass index.

Being hydrated generally can lower your appetite, which means your daily caloric consumption will be much lower. As a result, you will lose weight in the process before even considering the positive effects matcha has on the body.

The Perfect Cup of Matcha Tea

Now that you have purchased your first batch of matcha to embark on your weight loss journey, a simple yet overlooked question is how to prepare matcha tea, and by that, I mean, good matcha tea.  

For beginners, there is a recommended working ratio to get you started. For one mug of hot water, 2g of the magical powder does the trick. However, if your sense of weight is skewed, you can approximate the measurement with a half level tea spoon, which is roughly 2.5 grams.

With time, you will begin to notice the subtle differences that exist with different water to matcha ratio. Through these nuances, you will be able to tweak your ingredients to obtain the perfect ratio that works for you. One thing you must realize is that, the skill is more of a polynomial equation, since several variables are interacting with each other. In this case, they may include sweetener, milk, etc. You can experiment with a few additives until you find the one that tickles your fancy.

For the sake of those who still don’t have a clue on how to make a good cup of matcha, the following procedure can serve as a starter’s guide:

1. Add a half-teaspoon (2 grams) of matcha into a bowl. If it is clumpy, you may be forced to sieve it first before you proceed.
2. To the bowl, add four ounces of hot water (125ml). The water should be slightly below the boiling point, but then again, it shouldn’t be lukewarm.

I am not sure why we have to specifically use water that is just below the boiling point like we do with other teas. Nonetheless, we will stick to that.

• Whisk the contents of the bowl thoroughly, till it forms a frothy layer on top.
• Pour it into a cup.
• Enjoy!

As your skill level increases, you will realize that the cup of matcha you make will improve from being flat and slightly bitter to an umami flavored, frothy drink with brilliant green color.

As I said earlier, the tea is very addictive. Therefore, should you suspect that you may have taken too much tea in a day, this is what you are supposed to do:

Do Not Google, “Help I Took Too Much Matcha Tea”

Though there is a possibility that you may have landed here by doing just that, it is a bad practice. While my tone is a calm voice of reason (or so I think), the same cannot be said about most fear-mongering internet users featuring brutal tales of those who took high caffeine in the past.

Yes, let’s face it, caffeine can cause stomach ulcers, increased heart rate, headaches, insomnia- you name them. But honestly, when was the last time you heard someone fell into a coma or hallucinated due to taking too much caffeine? For this reason, stay out of internet forums. It won’t help.

I am going to put it in a difference perspective. I have never heard of anyone fell into a coma, died, or hallucinated from taking chocolate. Did you know some dark chocolates contain as high as 160mg of caffeine per 100g? That means that if you have ever eaten four dark chocolates, you should be dead by now, or perhaps in a coma. On another note, if you have never tried binge eating chocolate, then you are missing out on some of the best parts of the unpredictable duality of life.

Side Effects of Matcha Tea

Matcha tea is relatively safe for consumption, provided that you take within the recommended guidelines. For your safety, you should not consume caffeine exceeding 400mg per day.

Overconsumption of the drink may cause side effects relating to excess caffeine in the body. These include being jittery and anxious, heart palpitations, insomnia, restlessness, headache, and dizziness.

Also, some people may not experience any of the side effects, as mentioned, even when their caffeine consumption exceeds the daily recommendations. Nonetheless, it is not worth the risk.

The following groups of people should consult with their medical practitioners before taking matcha tea:

• Brest feeding and pregnant women.
• Patients suffering from severe anxiety or bipolar disorder.
• Individuals with bleeding disorders.
• People with epilepsy.
• Those with weak bones (osteoporosis).
• Hypertensive patients.

Warning:  There is one thing that I have realized most people overlook, and I am mainly referring to those who actively take coffee and other teas with high caffeine content. Supposing you take 3 or 4 cups of coffee daily (approximately 350 mg of caffeine), you should be cautious with taking too much matcha tea since it is easy to exceed the daily caffeine limit.

For such people, only one advise is sensible; take the beverage which you feel will be beneficial to you in the long run. 

Recommended Questions

Why Is My Matcha Tea Not Frothy?

It is a common complaint most people have. Sift the powder before making your tea. By sifting the powder, you will have reduced its probability of forming clumps when you dissolve it in water.

Apart from that, it could be that the matcha to water ratio you are using is inappropriate. Using too much water weakens the powder, and may prevent it from frothing.

Is Matcha Supposed to Be Bitter?

No.

That is a sign of low quality matcha. Often, you will find that most people describe “bitter matcha” as having pale green or even yellowish color (other telltale signs of poor quality). However, good matcha should be bright green, and leave a particularly sweet vegetal aftertaste.