There is a wide variety of tea-based drinks, all of which come from the same plant: Camellia Sinensis.
This plant contains theine, the equivalent of caffeine. Their benefits and the metabolism-stimulating effects vary depending on their production and nutritional composition.
Tea is a source of protective antioxidants. It mainly provides flavonoids, compounds that prevent aging of the body and strengthen it.
Their wide variety offers a natural solution for losing weight according to your taste preferences.
Green tea, black tea, white tea, red tea… Which one to choose? And how to incorporate it into a weight loss routine? I share with you five teas for sustainable weight loss to effectively support your healthy lifestyle habits.
Note: Drink your cups of tea preferably outside of meals to avoid reducing absorption of iron, calcium, and magnesium.
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1. White tea
A mild flavor and less rich in caffeine than others, the leaves are kept in their natural state. It is appreciated for its aroma and various benefits.
To enjoy, use hot water between 50-80°C and a long steep of about 15 minutes, 2 cups per day.
Its high content of catechins (EGCG and others) may have beneficial effects on fat cells, according to this German study.
White tea may act on adipogenesis by limiting the formation of new adipocyte cells, inhibit fat storage in existing adipocytes, and promote fat release to generate energy.
2. Green tea
Certainly the most studied, green tea is the most popular tea for weight loss and as an antioxidant.
Several studies have highlighted its effectiveness for losing weight, decreasing body fat, maintaining body weight by avoiding weight gain, and regulating appetite.
You can choose a flavored green tea, mixed with other plants or pure. Prepare it with hot water (maximum 80°C) and let it steep for about 5 minutes.
Matcha, a powder made from ground tea leaves, is even more concentrated in benefits.
Two to three cups per day of green tea are recommended to aid weight loss.
3. Red tea or rooibos
Originally from South Africa, it is extracted from another shrub, Aspalathus linearis.
Its slightly sweet flavor and pretty tinted appearance contain other antioxidants: aspalathin, nothofagin, polyphenols including flavonoids.
Although not technically tea, it fits perfectly on this list thanks to its health and slimming actions. It too may improve lipid metabolism and reduce adipogenesis by promoting stable blood sugar levels.
It is also famous for its anti-stress and relaxing effects.
Let it steep for about 5 to 10 minutes, and drink it plain or with lemon slices. I recommend two to three cups a day, at any time since rooibos contains no theine.
4. Fermented Pu-erh tea
Traditionally used in Chinese medicine, this dark fermented tea stands out with its unique taste.
Its slimming properties are also recognized, likely linked to the transformation of its antioxidants into theaflavins and thearubigins.
It is often consumed after meals to reduce dietary fat absorption and aid digestion.
It may help reduce body fat, specifically waist circumference, thanks to its polyphenols and natural statins. This is revealed by a study conducted on overweight individuals.
5. Kombucha, the detox drink
Made from green or black tea, sugar, and a bit of mother of kombucha, this fermented and slightly carbonated drink is gaining popularity, especially for its benefits on intestinal microbiota.
An ancient probiotic drink noted for its anti-inflammatory, antimicrobial, and antidiabetic effects.
Consuming kombucha during meals may help reduce the glycemic index and insulin index.
The benefits of complementing a balanced diet with this particular tea to aid in weight loss are multiple. Better satiety, fewer insulin spikes and less storage as triglycerides to better mobilize reserves.
If you choose commercial kombucha tea, ensure it contains less than 5 g of carbohydrates.
How can tea help with weight loss?
Good hydration
Since staying well-hydrated is key to health, helping to facilitate the elimination of metabolic waste and maintain a healthy weight, tea is a delicious way to increase your water intake.
Several studies have even demonstrated that water can help reduce calorie intake and improve body composition.
Drinking 1 to 3 cups of tea per day to complement food and water intake helps to vary your routine to avoid becoming bored with the neutral taste of water.
Diuretic and draining properties
Tea, whether combined with other plant-based actives or not, increases diuresis. An effective property for fighting water retention and eliminating excess body water.
These draining and diuretic effects can help lose those first unnecessary kilos, contributing to a sense of lightness with less bloating in the legs, ankles, abdominal area, hands, and arms.
Boosted thermogenesis
Certain teas rich in caffeine and catechins (tea antioxidants) can contribute to increased energy expenditure.
Following this meta-analysis, researchers concluded that if tea can reduce body weight and help maintain weight loss after a slimming diet, it’s by stimulating thermogenesis and fat oxidation.
Better digestion
Depending on the tea varieties and associated plants, they can alleviate some digestive disorders such as intestinal inflammation, gas, or bloating.
This can also help transit and gastric emptying. Improved digestion aids in better nutrient absorption, thereby enhancing overall body function.
During a diet or nutritional adjustment, a less bloated stomach, less fatigue, and regular transit contribute both mentally and physically to weight loss.
A natural appetite suppressant
Tea may help regulate blood sugar by slowing postprandial glucose absorption. It could improve insulin resistance.
An essential point when adopting new eating habits. Hunger and satiety are thus better regulated.
A study also highlighted the effect of catechins combined with caffeine. Regular consumption may enhance the feeling of fullness and reduce snacking and cravings between meals.
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Sources and scientific studies
Stookey JD, Constant F, Popkin BM, Gardner CD – Drinking water is associated with weight loss in overweight dieting women independent of diet and activity – Journal of Human Nutrition and Dietetics, 2008
Hursel R, Viechtbauer W, Westerterp-Plantenga MS. The effects of green tea on weight loss and weight maintenance: a meta-analysis – Int J Obes, 2009
Josic J, Tholen Olsson A, Wickenberg J, Lindstedt S, Hlebowicz J – Does green tea affect postprandial glucose, insulin and satiety in healthy subjects – Nutrition Journal, 2010
Marc Winnefeld; Jörn Söhle, Anja Knott, Ursula Holtzmann, et al – White Tea extract induces lipolytic activity and inhibits adipogenesis in human subcutaneous pre-adipocytes, Nutrition & Metab. J., 2009
F Thielecke , G Rahn, M Boschmann – Epigallocatechin-3-gallate and postprandial fat oxidation in overweight/obese male volunteers: a pilot study – Eur J Clin Nutr, 2010
Effects of rooibos (Aspalathus linearis) on oxidative stress and biochemical parameters in adults at risk for cardiovascular disease, Journal of Ethnopharmacology, 2011
Atkinson et al. – Glycemic index and insulin index after a standard carbohydrate meal consumed with live kombucha – Front Nutr, 2023.
Yasuyuki Oi, I-Ching Hou, Hiroyuki Fujita, Kazunaga Yazawa – Antiobesity effects of Chinese black tea (Pu-erh tea) extract and gallic acid – Phytotherapy Research, 2011
