Anyone who deals with the topic of weight loss knows that soft drinks are unhealthy and that water becomes boring in the long run. If you are looking for alternatives, sooner or later you will stumble across so-called slimming teas. But can it really be that tea helps you lose weight?
It is not surprising that doubts often arise on this subject in particular. That's why we want to answer all the important questions about losing weight with tea. In this article we will tell you exactly how this works and what valuable alternatives there are.
the essentials in brief
- The ingredients of various teas can have a positive effect on weight loss. They boost the metabolism and can thus increase fat burning.
- Tea is a stimulant and can suppress cravings. This makes it easier to avoid sugary drinks like lemonade or cola.
- Varieties such as green tea, oolong tea, black tea, white tea, ginger tea, and mate tea can aid in weight loss.
Losing weight with tea: what you should know
Just wait and see? Unfortunately, it's not quite that simple. Tea can be of great help in losing weight. However, you should be clear about some aspects. We summarize everything you need to know and answer the most important questions about losing weight with tea.
Can I lose weight with tea?
In general, you only lose weight when you are in a calorie deficit . That means you have to burn more calories than you take in. The best way to do this is with a healthy diet and regular exercise. You should also make sure you drink enough fluids.
However, you can support the weight loss process with certain types of tea. Some tea extracts have been shown to reduce body weight and can prevent diseases such as diabetes. The ingredients in teas have the potential to produce positive effects such as satiety and fat burning (1). You can achieve good results from as little as 3-4 cups a day (2).
How does losing weight with tea work?
Some types of tea contain extracts that have a positive effect on weight loss. In the body, these extracts influence the following main mechanisms (3).
- Reduction in calorie intake: In the intestine, the absorption of fats and proteins is reduced, resulting in fewer calories.
- Inhibition of metabolic pathways and promotion of energy release: The enzyme AMPK serves to maintain the cellular energy supply. When the enzyme is activated, fat cells are inhibited and energy is released.
- Reduction of oxidative stress: This inhibits the process of obesity, i.e. obesity.
With the help of tea you can also alleviate the metabolic syndrome. This means obesity, dyslipidemia, elevated blood sugar and high blood pressure. Green, black, white and oolong tea in particular contain these extracts.
Which types of tea are suitable for losing weight?
If you only want to suppress your hunger and cravings for sweets, you can use any type of tea. However, some strains have certain extracts that boost fat burning. We have listed six types of tea that will help you lose weight and have valuable functions:
| type of tea | Effect |
|---|---|
| Green tea | Green tea extract reduces food intake and body and fat mass and increases energy expenditure and fat oxidation (4) |
| Oolong tea | Cholesterol levels, body fat content and body weight are reduced and fatty acid synthesis is inhibited (5) |
| Black tea | Decreases body weight and visceral fat volume (6) |
| White tea | Energy expenditure and fat oxidation are increased and satiety and obesity are reduced (7) |
| Ginger tea | The gingerol found in ginger reduces feelings of hunger and food intake and increases feelings of satiety (8) |
| mate tea | Reduces food cravings and hunger and has a positive effect on metabolic and satiety effects (9) |
The green tea extract also works on its own, but in combination with running training , the weight loss effect is much more significant. In addition, it can reduce obesity, insulin resistance and blood sugar to a greater extent (10).
Traditional Chinese oolong tea can also reduce obesity and control diabetes (11). The gingerol extract in ginger also reduces insulin and, when combined with green tea, has a positive effect on BMI (12).
Ginger can not only reduce the feeling of hunger and food intake, but also increase the feeling of satiety. In addition to improving weight loss, mate tea has a concentration and energy-increasing effect, giving you more focus.
How much tea do I need to drink to lose weight?
When it comes to teas without calories, you can and should usually drink as much as possible. But beware: Depending on the variety, the tea can also have a laxative and draining effect. Caffeinated teas should also be consumed with caution.
To achieve positive effects on weight loss, it is recommended to drink at least three to four cups (600-900 mg of tea catechins) or more per day (13). Catechins have an antioxidant effect and are the main component of green tea, for example.
There are many different types of tea that have a variety of active ingredients. In this way, some can satisfy cravings and stimulate fat burning, thus supporting weight loss. (Image source: TeaCora Rooibos / Unsplash)
Catechins are also found in black, white, and oolong tea. With a 12-week intake, you can reduce your body weight, BMI, waist circumference, and body fat mass (14).
Which tea can I use to lose weight quickly overnight?
There is no slimming tea that is especially suitable for the night. However, there are active ingredients that promote overnight weight loss and some that you should not drink before bed.
You should be careful with green, black and mate tea. Although they reduce hunger, their caffeine content acts as a stimulant. You should also avoid stinging nettle tea and ginger tea before going to bed. They are said to have diuretic and draining properties.
Teas that promote sleep and weight loss at the same time are white or rooibos tea. White tea does contain caffeine, but in very small amounts. Rooibos curbs the appetite for sweets and can help you with sleep and relaxation problems in particular.
Chamomile and peppermint tea also have a positive effect on sleep. Chamomile tea has calming properties and promotes sleep. Peppermint tea can curb cravings and relieve cramps, thereby relieving gas and bloating.
Can I get rid of belly fat with tea?
To make it short: Yes! The varieties of green tea and black tea can help you lose fat in a targeted manner around your stomach. Although decaffeinated green tea extract alone has a positive effect on belly fat, you can only achieve the most effective reduction in belly fat in conjunction with regular running training.
In general, green tea is more effective than black tea.
Green tea has the property of lowering blood sugar levels. If this is reduced, it also has a positive influence on the insulin level, which is responsible for breaking down fat. When combined with caffeine, it increases fat burning and energy expenditure (4).
But black tea also helps to reduce visceral fat volume, i.e. abdominal fat. Black tea polyphenols inhibit the absorption of fats and carbohydrates, reducing calorie intake (15).
How can I make weight loss teas myself?
You can make the fastest weight loss tea with ginger. Instead of reaching for tea bags, you can simply use 5 grams of fresh ginger roots. Depending on your taste, soak the ginger in half a liter of hot water for 5 to 10 minutes. Seasoned with lemon juice, you have made a simple tea for losing weight.
To vary the taste, you can refine the ginger tea with other herbs such as stinging nettle, lemongrass or fresh mint. This gives your body even more benefits and an additional fresh mix.
What alternatives are there to tea to lose weight?
You don't just want to drink tea all the time? Variety is especially important in a diet. We show you good alternatives to make your everyday life easier with losing weight.
| alternatives | Effect |
|---|---|
| Water | Contains no calories, infused water provides additional vitamins |
| Coffee | Caffeine accelerates fat burning, has an appetite-suppressing effect and inhibits the digestive enzymes |
| juices | Juice cures can be drunk as a food substitute and have a draining and deacidifying effect |
| Apple Cider Vinegar | The acid in vinegar has an antibacterial effect and speeds up metabolism |
| smoothie | Green smoothies are lower in calories than fruit smoothies and are health-promoting |
| protein shake | Whey or casein protein has a satiating effect and promotes fat loss, shakes can be drunk as a food substitute |
As you can see, you don't always have to reach for soft drinks or lemonade. In addition to tea, there are plenty of low-calorie and filling alternatives for losing weight. You can create a variety of drinks with fruit and vegetables in particular:
Water
The most obvious alternative to tea is water. The body needs sufficient fluid intake to ensure important metabolic processes. If tasteless water is too monotonous for you, you can also make so-called infused water.
By adding different fruits like berries or vegetables like cucumber you give your water taste. But effective herbs such as mint are also ideal for this. This way you get extra vitamins - which pure water doesn't have.
juices
In order to lose as much weight as possible over a short period of up to a week, there is the alternative of a juice cleanse. Only cold-pressed fruit and vegetables are drunk every day and solid food is avoided.
Five to seven fruit or vegetable juices a day provide the body with important vitamins, minerals and enzymes. (Image Source: Devin Avery / Unsplash)
This has a positive effect on the acid-base balance and the body undergoes natural detoxification. In total, you drink 1 - 1.5 liters of juice throughout the day. Since the juice cleanse should only be taken for a short period of time, this alternative is recommended as a start for a change in diet.
Apple Cider Vinegar
Drinks with apple cider vinegar are said to help reduce appetite and boost digestion. Vinegar is also said to have a regulating effect on blood sugar and a positive effect on the intestinal flora.
However, you should not drink apple cider vinegar straight to protect the mucous membranes in the digestive tract. Mixing two teaspoons of apple cider vinegar with a cup of lukewarm or cold water is enough.
smoothie
Green smoothies are drunk for detoxing, as a breakfast substitute or simply as a snack. Although green vegetables have a high nutrient density and are low in calories, they often have a bitter taste.
Pureeing the green vegetables makes them more digestible.
You can use lettuce or cucumber. If that's still too bitter, you can simply mix your smoothie with different fruits. This gives you filling fiber, lots of vitamins and minerals.
Conclusion
Although weight loss teas alone are not a miracle cure, they can have a positive effect on weight loss thanks to their diverse health-promoting properties. Certain types of tea are particularly suitable and facilitate the path to weight loss. With the help of green and black tea, you can even lose fat in certain areas of the body.
If tea is too monotonous for you in the long run, you can confidently fall back on other low-calorie drinks. It is important that you also pay attention to a balanced diet and sufficient exercise. With this combo you can achieve your desired weight - and with the right tea you can also support it.
References
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