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Knowing which foods and beverages support weight goals are key for anyone trying to lose weight or maintain a healthy weight. And while it’s not surprising that sugary drinks and fruit juices are high in calories and may need to be limited by anyone watching their weight, some teas may support your weight loss goals.
Lasting weight loss includes eating a healthy diet, getting exercise and plenty of sleep, as well as reducing stress, but additional practices such as drinking tea can support overall health, including weight loss. We explain how this works and which teas might help your weight loss efforts.
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What Is the Best Tea to Drink for Weight Loss?
Even the simple act of preparing and drinking tea may play a role in losing weight. One of the most significant benefits of tea is that it promotes mindfulness, says Brittany Werner, M.S., a Pennsylvania-based registered dietitian and Forbes Health Advisory Board member. “Pausing and preparing tea really allows us to check in with our hunger cues, leading to more mindful decisions around food. Hot tea also has a soothing effect that may lead to a reduction in emotional eating,” she says.
The most popular teas to consume are black tea, green tea and oolong tea, and in addition to being virtually calorie-free, they contain ingredients that may contribute to weight loss. Here’s what we know about consuming tea—without added sugar or milk—and weight loss.
Black Tea
Drinking black tea may contribute to weight loss due to its caffeine. “The caffeine in black tea will slightly increase someone’s daily calorie burn,” notes Werner. In fact, a 2019 review of randomized controlled trials showed caffeine intake may contribute to lower fat and body mass index (BMI) and body fat reduction[1]. An 8-ounce cup of black tea contains about 48 milligrams of caffeine.
Black tea also contains polyphenols, which are compounds found in plant foods that may provide protection against type 2 diabetes and cardiovascular disease, among other capabilities.
The effect of black tea on weight loss is very small, Werner says, but it can help weight loss as a calorie-free drink—and of course it’s only calorie-free when it’s made without sugar or milk. “I would recommend black tea as a good low-calorie replacement for sugary beverages,” she adds.
In fact, drinking tea has the most impact on weight when it replaces drinking beverages with a lot of calories.
Green Tea
Drinking green tea has several health benefits, and contributing to weight loss may be one of them.
Green tea is made by steaming, pan frying and then drying tea leaves. An 8-ounce cup contains about 29 milligrams of caffeine. In addition to caffeine, “there are compounds in tea that may play a role in our metabolism,” notes Werner. “The antioxidant catechin is mostly found in green tea, and it’s been shown to boost fat oxidation and improve overall metabolism.”
Antioxidants protect cells from free radicals, which are unstable cells that may have a role in aging and diseases such as cancer.
Catechins are found in some teas and foods, such as legumes, and may help prevent chronic illnesses like cardiovascular disease and type 2 diabetes. The combination of catechins and caffeine could affect a person’s weight, depending on their physical activity, according to the National Center for Complementary and Integrative Health. A review of 26 randomized controlled trials that lasted eight to 12 weeks found that tea consumption, primarily involving green tea, did contribute to weight loss[2].
But more research on humans is needed to confirm the positive effects of catechins on weight management.
Oolong Tea
Like black and green tea, oolong tea is made from the Camellia sinensis plant. While black tea is processed with fermentation, oolong tea is only partially fermented.
More than 100 compounds have been identified in oolong tea, and a review of literature on this tea showed that it can help prevent obesity and the onset of diabetes. Among its many compounds, oolong tea contains catechins, which may support weight loss.
Drinking any type of tea can be an enjoyable, calming activity that may have benefits beyond contributing to weight loss.
“Teas have multiple ingredients that, while they don’t directly influence fat loss, do support overall health,” says Werner. “Herbal teas are typically caffeine-free, and while they will not promote fat loss, they can help support overall wellness, digestion, hydration and appetite regulation,” she adds. “Peppermint and ginger support healthy digestion, and cinnamon and hibiscus have positive effects on blood sugar regulation and lowering blood pressure.”
