4 Types of Slimming Teas (2023)

According to legend, the Chinese emperor Shen Nong first discovered tea in 2737 BC. When the leaves are placed in boiling water, says Sharon Palmer, a registered dietitian in Ojai, California, she tooPlant-Based Plans to Beat Diabetes.

Palmer notes that tea contains health-promoting compounds called polyphenols, which have been linked to good health. Polyphenols have antioxidant properties that help protect the body from cellular damage caused by free radicals.

Drinking tea is associated with the following potential beneficial effects^[2]Williamson G.The role of polyphenols in modern nutrition.Nutrition Bull. 2017; 42(3): 226-235.^[3]Khan N, Mukhtar H.Tea and Health: A Human Study. Curr Pharm Des。 2013; 19 (3​​4)：6141-7。:

• Cardiovascular health is improved due to the ability of polyphenols to improveblood pressureand LDL (bad)cholesterol.
• reduce risktype 2 diabetes.
• Reduces the risk of certain cancers, such as breast, lung and prostate cancer.
• reduce riskRheumatoid Arthritis.
• Enhances protection against neurodegenerative diseases such as Parkinson's disease.

Some studies suggest that certain types of tea may helplose weightBy increasing your metabolism, says Kylie Churnetski, a registered dietitian and health coach in Dallas.

Churnetski added that drinking tea is a healthier habit than beverages such as soda and energy drinks. Research has linked regular consumption of sugar-sweetened beverages to weight gain and chronic diseases such as heart disease and type 2 diabetes. However, excess sugar intake is not the direct cause of these health conditions.

And, just because tea is a healthier choice, doesn't necessarily mean drinking it will help you lose weight right away. Like many so-called "diet foods," the science is a little more complicated.

Here are some of the teas most commonly associated with weight loss, and what they actually do for your body.

green tea

"Green tea comes from the same plant as white, oolong and black teas:tea treePalmer said. It is made by steaming or frying and drying tea leaves. Green tea contains high levels of the polyphenol epigallocatechin-3-gallate (EGCG), which may reduce the risk of heart disease and certain cancers. According to Churnetski, there is evidence that drinking green tea increases thermogenesis (energy expended after eating) and stimulates fat burning due to EGCG and other catechins.

In fact, a 2018 review of the weight loss effects of tea polyphenols found that the combination of catechins and caffeine in green tea appeared to have a small but positive effect on weight loss and weight maintenance^[4]Rothenberg DO, Zhou C, Zhang L.A review of the effect of oxidized tea polyphenols on weight loss.molecular. 2018? 23(5):1176..

Supplementing with green tea extract can also help with weight loss, Churnetski says. In a 2018 randomized controlled trialBMC Complementary and Alternative Medicine, green tea extract was shown to increase leptin levels and lower LDL cholesterol in overweight and obese women^[5]Huang, LH., Liu, CY., Wang, LY. wait.Effects of green tea extract on overweight and obese women with elevated low-density lipoprotein cholesterol (LDL-C): a randomized, double-blind, crossover, placebo-controlled clinical trial. BMC Complementary and Alternative Medicine. . 2018; 294.. Leptin is a hormone involved in appetite regulation and energy balance, and leptin abnormalities are related to obesity and other diseases. However, this trial was a short-term study and no long-term firm conclusions can be drawn.

In addition, research on the effects of green tea on obese patients has shown that drinking green tea in beverage or capsule form helps reduceBMI(BMI) and waist circumference, and improved inflammatory biomarkers^[6]Guimaraes PB, Fernandez LS, Duarte IA, Ferreira AVM.Effects of green tea (Camellia sinensis) herbal medicine on obesity: a systematic review of clinical and experimental studies. J Nutri Med Diet Care. 2022;8:057..

ConsumptionMatchaA small 2017 study suggests that a tea made with green tea leaf powder may also help burn fat during exerciseInternational Journal of Sports Nutrition and Exercise Metabolism.However, the researchers note that the results should not be exaggerated^[7]Willems MET, Sahin MA, Cook MD.Matcha green tea drink boosts fat oxidation during brisk walking in women. Int J Sport Nutr Exercise Metab. 2018 Science 1;28(5):536-541..

While the research on green tea and weight loss looks promising, there is no definitive amount of consumption that directly leads to weight loss as different studies use different amounts and forms.

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(Video) Green Tea & Weight Loss | ग्रीन टी पीने का सही तरीका, समय | Who Should Avoid | Benefits | EP - 4

white tea

Only the young leaves or growing shoots from the tea leaves are used to produce white tea. Like green tea, white tea is unfermented, meaning it doesn't oxidize from exposing the leaves to air and moisture for extended periods of time. Compared with other major types of tea, except for herbal teas, white tea is generally the lowest in caffeine but higher in polyphenols, including catechins.

2022scientific chronicleThe narrative review concluded that white tea is rich in polyphenols, especially catechins, which may contribute to its health benefits, including potential to aid in weight loss. In addition, a number of small studies cited in this review show that combining white tea consumption with exercise can significantly reduce BMI, LDL cholesterol and triglyceride levels, while increasing HDL (good) cholesterol.

The review also noted that drinking white tea an hour before exercise may help increase fat burning in obese patients. However, the researchers concluded that more research is needed to investigate the relationship between white tea intake and overall health benefits.^[8]Rezaee Z、Rashidlamir A、Krüger K、Oral O。Is white tea a potential weight loss herbal drink? narrative commentary. Chronicle of Science. 2022;27(3):421-430..

oolong tea

Oolong tea is made by withering, bruising and partial oxidation (or semi-fermentation) of the tea leaves. As such, it is in the middle of the oxidation spectrum between lightly oxidized green and white teas and fully oxidized black teas.

Compared with green tea, there has been less research on the effects of drinking oolong tea on weight maintenance. However, the studies showed some beneficial effects, Churnetski said. In a six-week study of 102 obese and overweight participants, drinking oolong tea daily caused most participants to lose a little weight.^[9]He R, Chen L, Lin B.等。Beneficial effects of oolong tea consumption on diet-induced overweight and obese subjects.jaw. J. Points. medicine. 2009? 15:34–41..

In a recent study, a two-week randomized controlled trialNutrientssuggest that drinking oolong tea may increase fat burning. However, the researchers noted that the two-week trial was insufficient to assess the intervention's effect on body weight and further research is needed^[10]Zhang S, Takano J, Murayama N, et al.Subacute intake of caffeine and oolong tea increases fat oxidation without affecting energy expenditure and sleep architecture: a randomized, placebo-controlled, double-blind crossover trial. Nutrients. 2020? 12(12):3671..

black tea

The production of black tea involves wilting, bruising, rolling and full oxidation of the tea leaves. "Certain components in black tea can aid in weight loss, such as the caffeine content that naturally stimulates metabolism," notes Churnetski.

A small study assessed the effect of black tea on the body composition of 111 participants. After three months, regular consumption of black tea was found to prevent weight gain and reduce waistlines^[11]Bøhn SK, Croft KD, Burrows S, et al.Effects of black tea on body composition and metabolic outcomes associated with cardiovascular disease risk: a randomized controlled trial. Food business. 2014 Jul 25; 5(7): 1613-20..

Another 2016 study also highlighted the potential benefits of black tea, particularly polyphenols, noting that these polyphenols may inhibit fat digestion and absorption and inhibit the obesity process by reducing oxidative stress. However, the authors of this study emphasize the need for more specific studies to better understand the mechanism of action of black tea polyphenols.^[12]Pan H, Gao Y, Tu Y.Mechanism of black tea polyphenols for weight loss.molecular. 2016? 21(12): 1659..

While drinking different types of tea can help your body manage your weight (especially when combined with healthy lifestyle choices like diet and exercise), Churnetski advises people to be wary of "teas that claim to help with weight loss and detoxification." Palmer agrees, noting that "there has been some overzealous claims about tea and tea products, and some companies have been sued for making false claims about the effectiveness of their products."

Churnetski noted that teas promoted with such claims may fall into the supplement category, and that the U.S. Food and Drug Administration (FDA) regulates supplements differently than drugs. Unlike regular teas, which only contain tea leaves and flavorings, some of these teas that claim to aid weight loss and detoxification contain other ingredients, such as laxatives, Palmer said. "It's important to look at the ingredient list," he warns.

"Think of drinking tea as part of an overall healthy lifestyle, not a panacea," Palmer says. "And be careful what you add to your tea, like cream and sugar, because that can negate the beneficial effects of the tea."

To achieve sustainable weight loss, it is important to strive for a balanced dietdietand regularlypractiseAnd enlist the help of a professional, such as a nutritionist or trainer, who can support your long-term health goals, says Churnetski.

Finally, drink smartly. Be aware of your caffeine intake if you are advised to adjust your intake due to a medical condition.