Four Types Of Tea For Weight Burning.
If you’re a tea drinker, you’re not alone. Other than water, one of the most consumed beverages around the globe is tea, which pops up in about 80% of U.S. households. While this beverage certainly has some verified health benefits, there are also a lot of less-substantiated claims out there.
One of these claims is that tea can directly influence weight loss.
While everyone loves a quick fix, it’s important to follow the science before believing any claim. Read on to learn more about the benefits of different types of tea, and whether or not they can promote weight loss.
- Green Tea
“Green tea comes from the same plant as white, oolong, and black tea: Camellia sinensis,” says Palmer. It’s produced by steaming or pan-frying and drying the tea leaves. Green tea contains high levels of polyphenol epigallocatechin-3 gallate (EGCG), which may reduce the risk of heart disease and certain cancers. Evidence shows that drinking green tea may increase thermogenesis (energy expended after eating) and stimulate fat burning due to EGCG and other catechins, according to Churnetski.
Indeed, a 2018 review of the weight loss effects of tea polyphenols finds that the combination of catechins and caffeine in green tea seems to have a minor but favorable impact on weight loss and maintenance.
Supplementation with green tea extract may also help with weight loss, says Churnetski. In a 2018 randomized controlled trial in BMC Complementary and Alternative Medicine, green tea extract was shown to increase leptin levels and reduce LDL cholesterol in women with a lot of extra weight and obesity. Leptin is a hormone involved in appetite regulation and energy balance, and leptin irregularities are linked to various conditions, such as obesity. However, this trial was a short-term study and firm conclusions cannot be drawn over the long term.
Additionally, research on the effects of green tea on individuals living with obesity indicates that consuming green tea in either beverage or capsule form may help to decrease body mass index (BMI) and waist circumference, as well as improve inflammatory biomarkers.
Consumption of matcha tea, made from powdered green tea leaves, may also help burn fat while exercising, according to a small 2017 study in the International Journal of Sports Nutrition and Exercise Metabolism. However, researchers note that the effects shouldn’t be overstated.
While research around green tea and weight loss seems promising, because different studies use different amounts and forms of it, there is currently no definitive amount of consumption that is shown to directly lead to weight loss.
2. White Tea
Only the young leaves or growth buds from the tea leaf are used to produce white tea. Like green tea, white tea is not fermented, meaning it hasn’t been oxidized by exposing the leaves to air and humidity for a prolonged amount of time. Compared to the other main types of tea, and excluding herbal teas, white tea generally has the least caffeine content but more polyphenols, including catechins.
A 2022 Scientific Chronicles narrative review concludes that the rich polyphenol content in white tea, particularly catechins, may contribute to its health benefits, including the potential to help with weight loss. Additionally, a few small studies that this review cites suggest that combining white tea consumption with exercise may lead to a significant reduction in BMI, LDL cholesterol, and triglyceride levels while increasing HDL (good) cholesterol.
The review also notes that drinking white tea one hour before exercising may help increase fat burning in individuals living with obesity. However, researchers conclude more studies are necessary to explore the link between white tea intake and its overall health benefits.
3. Oolong Tea
Oolong tea is produced by wilting, bruising, and partially oxidizing—or semi-fermenting—tea leaves. As a result, it falls in the middle of the oxidation spectrum in between minimally-oxidized green and white teas and fully-oxidized black tea.
Compared to green tea, there are fewer studies on the effects of oolong tea consumption on weight maintenance. However, these studies do show some beneficial effects, says Churnetski. In an earlier study conducted over six weeks involving 102 participants living with obesity and extra weight, drinking oolong tea daily resulted in a small amount of weight loss for a majority of the participants.
In more recent research, a two-week randomized controlled trial in Nutrients suggests that drinking oolong tea may increase fat burning. However, the researchers note that a two-week trial is an insufficient time to evaluate the intervention’s effects on weight and that further research is needed.
4. Black tea
The production of black tea involves wilting, bruising, rolling, and fully-oxidizing the tea leaves. “There are components in black tea that could support weight loss such as the levels of caffeine that naturally stimulate metabolism,” notes Churnetski.
One small study evaluated the effects of black tea on body composition in 111 participants. Over three months, regular black tea consumption was found to impede weight gain and minimize waist circumference.
Another study from 2016 also touts the possible benefits of black tea, specifically the polyphenols, stating that these polyphenols may inhibit fat digestion and absorption, as well as block the obesity process by reducing oxidative stress. However, the authors of this study stress the need for more specific research to better understand the mechanisms of black tea polyphenols.
A Note About ‘Detox’ and ‘Weight Loss Teas’
While drinking different types of tea may help your body when it comes to weight management (especially when combined with healthy lifestyle choices around diet and exercise), Churnetski advises people to be cautious of “teas that claim to help with weight loss and detox.” Palmer agrees, reporting “There are some overly enthusiastic claims made about tea and tea products and some companies have been sued for making false advertisements about the effectiveness of their products.”
Churnetski notes that teas that are promoted with such claims may fall under the supplements category and that the Food and Drug Administration (FDA) does not regulate supplements in the same way that they regulate medications. Unlike regular teas, which contain only tea leaves and flavorings, some of these teas claiming to help with weight loss and detoxification contain other ingredients like laxatives, says Palmer. “It’s important to look at the ingredients list,” she cautions.
“Consider tea drinking as part of an overall healthy lifestyle, not a magic fix,” says Palmer. “And be mindful of what you add to your tea, such as cream and sugar, as this may undo tea’s beneficial effects.”
To achieve sustainable weight loss, it’s important to work towards a balanced diet and regular exercise and enlist the help of professionals like a dietitian or trainer who can support your long-term health goals, says Churnetski.
Finally, sip smartly. Be mindful of your caffeine consumption if you’ve been advised to modify your intake due to a health condition.