5 best teas for weight loss

Some herbal teas can help you lose weight, thanks to plant compounds called catechins that can stimulate your metabolism. Here are the teas experts say have the most potential to help you lose weight.

If you are a tea lover, you probably already know that your cup is good for your health. Tea has medicinal properties and is the second most consumed beverage in the world.
Observational research has found that drinking two to three cups a day is associated with a lower risk of early death, heart disease, type 2 diabetes and stroke.

How drinking tea can help you lose weight

If your drinks are usually high in calories, replacing them with tea can make you lose weight. For example, substituting sweet chocolate for calorie-free coffee tea can easily save you a few hundred calories.

Research suggests that tea may also play a direct role in weight loss. Tea contains catechins, which can increase metabolism by stimulating the body to break down fat faster and burn more calories. Catechins are a type of plant compound with powerful antioxidant properties. Tea is particularly rich in four types of catechins: epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG). Of these four substances, EGCG is the most abundant and contributes the most to the many health benefits of tea.

There are many types of tea, and many traditional ones: green, black, white, oolong are harvested from the dried leaves of the Camellia sinensis plant. Their unique flavors and characteristics are due to differences in processing, geographic location, and plant varieties. These differences also affect the nutritional composition of each tea, which means that some teas may be more conducive to weight loss than others.

There is still a lack of solid research on tea and weight loss, but there is evidence for it.

However, several studies are examining the effects of tea in capsule or tablet form, which may provide study participants with a more concentrated dose of plant compounds like EGCG than a regular tea bag. Other studies do not use humans, and if they did, the population numbers would be smaller. These are important limitations, so more large-scale human studies using fermented tea are needed so that scientists understand and can better determine the potential weight loss benefits for people. Either way, health experts agree that unsweetened fermented tea is generally healthy. Go ahead, have your cup ready, and while you’re sipping on it, check out our list of the best teas for weight loss, in order from strongest to weakest evidence.

Here’s what can be said about the effect of tea on weight loss

1 green tea

Most conversations about tea and weight loss tend to start with green tea, and for good reason. Of all the teas, this sweet and sour variety has the most research to support its potential weight loss benefits. For example, a study of nearly 1,200 Taiwanese men and women found that those who drank two cups of green tea per day for more than 10 years had lower body fat and lower waistlines than tea drinkers. Irregular green. The researchers simply observed an association between green tea consumption and a smaller waist, not a causal relationship. The researchers also relied on survey data, which may leave room for error.

Other studies have suggested a more direct link between green tea and weight loss, although this research also has limitations, including study size and duration, and lack of tea use. In a very small laboratory study, 10 healthy men burned an additional 63.5 to 200 calories in 24 hours after taking two supplements of green tea extract three times a day, compared to one day when they took a placebo. These small increases can help people lose weight over time.

The calorie-burning effects of green tea may come from the combined effects of EGCG and caffeine, which appear to work synergistically. Studies have reported that caffeine must be present with EGCG to promote weight loss, as a stimulated nervous system is essential for optimal results. According to an analysis of 15 clinical trials published in June 2017 in Nutrición Hospitalaria, green tea was only effective for weight loss when combined with 80 to 300 milligrams of caffeine per day.

In addition, the EGCG and caffeine in green tea can specifically target fat cells. Another small study in 10 obese or overweight men found that taking 300 mg of EGCG in supplement form for three days helped increase fat oxidation (the process of breaking down fatty acids). According to previous research, 300 mg of EGCG is roughly what is found in three cups of brewed green tea. Also, EGCG can inhibit the growth of fat cells so that the body does not create new fat cells.

2 black tea

After harvesting black tea leaves can be oxidized. That is, the ambient air is absorbed for a longer time than other types of tea. This intensifies their flavor, making black tea one of the strongest varieties on the market. Prolonged oxidation, commonly referred to as “fermentation,” alters the composition of the polyphenols, or plant compounds, in black tea. If it contains EGCG like less processed teas, it is a better source of theaflavin. Formed when black tea leaves are oxidized, these polyphenols may provide weight loss benefits, according to a review published in April 2018 in Molecules.

One study found that men and women who drank three cups of powdered black tea per day gained less weight and reduced their waist circumference after three months, compared to those who did not drink black tea. The polyphenols in black tea may work by decreasing calorie intake and decreasing the absorption of fats and carbohydrates. Polyphenols can also modify gut bacteria in ways that fight obesity. In a study published in September 2017 in the European Journal of Nutrition, researchers fed a group of obese mice a diet rich in fats and sugars and supplemented them with black tea extract. After four weeks, the weight of these animals was reduced to the same weight as a group of obese mice that were fed a low-fat diet. By taking samples from the intestines of the animals, researchers found that the black tea-treated group had fewer gut bacteria associated with obesity and more bacteria associated with lean tissue.

3 oolong tea

This partially oxidized tea is a popular choice that has a stronger flavor than green tea, but is lighter than black tea. Oolong tea contains a blend of the polyphenols that green tea and black tea are famous for: catechins (green tea) and flavins (black tea), according to a previous study. Like these other teas, oolong also provides caffeine and may aid weight loss. For example, a study published in February 2018 in Nutrients found that oolong tea extract helped increase fat burning in mice.

Other research suggests that these benefits may apply to humans as well, although larger studies are needed. A small study with 12 participants published in December 2020 in Nutrients found that non-obese men who drank oolong tea for breakfast and lunch experienced a 20% increase in postprandial fat burning after 14 days. Men who drank an experimental caffeinated drink had similar results. However, they did not burn as much fat during sleep as the oolong group, suggesting that the caffeine content of the tea is not solely responsible for its effects. According to some researchers, the fat burning effects of oolong tea can directly lead to weight loss by promoting fat metabolism. For example, a previous study showed that drinking four cups of oolong tea per day helps adults who are overweight or obese lose weight. In fact, about 70% of obese people (those with a BMI greater than 35) lost more than 5 kg after six weeks.

4 white tea

According to one study, white tea is the least processed type of tea, which explains its mild and delicate flavour. Minimal processing also means that white tea retains a significant amount of the anti-inflammatory and fat-burning antioxidant EGCG, making it another beneficial beverage for weight loss. White tea has been suggested to help speed up the breakdown of fat cells and prevent the formation of new ones, giving them potential weight loss benefits. For example, a test-tube study found that white tea extract did exactly that: stimulate the breakdown of human fats and prevent the formation of new fat cells. According to the researchers, these effects were largely due to EGCG.

5 hibiscus tea

This refreshing tea, harvested from hibiscus leaves, contains catechins such as EGCG and has been shown to help lower blood pressure and cholesterol. A previous review of animal and human studies, for example, suggests that hibiscus extract shows promise in treating high blood pressure and high cholesterol, although the authors say we need more research before we can make recommendations. It can also help you maintain your weight at a healthy level. In one study, overweight or obese adults who took hibiscus extract for 12 weeks experienced lower body weight, BMI, fat mass, and hip-to-waist ratio, compared to a control group. Researchers attribute these benefits to the plant compounds found in hibiscus extract. Another study reported similar results after feeding hibiscus extract to obese mice for 60 days, although studies of similar duration have not been conducted in humans.

* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.

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