You can’t rely on herbal teas alone for weight loss, you also have to change your diet and exercise. Using herbal teas alone for lasting weight loss can be dangerous as the caffeine and ephedrine present in them can cause severe side effects like insomnia, high BP and heart palpitation when used excessively or taken without any other supplements. Therefore, it is better to take herbal tea along with a healthy diet and regular exercise
What Herbs Are Good for Weight Loss?
1. Green Tea
Green tea is probably the best-known herbal tea for weight loss and there have been plenty of scientific studies into its effectiveness. It contains both caffeine and a group of powerful antioxidants called catechins.
These compounds encourage our bodies to produce more of a hormone called norepinephrine, which sends a signal to our cells that they should release stored fat so that it can be burnt for energy. As a result, drinking green tea might help our bodies to burn fat faster.
Green tea also boosts our metabolism and helps us recover faster from exercise. And it can help to suppress appetite too, which makes it easier for us to resist cravings.
2. Cayenne Pepper
Cayenne pepper might be more associated with cooking than tea, but this tongue-tingling spice can also be used as an ingredient in herbal tea blends. As well as adding a pleasant heat to the tea, cayenne pepper can help you resist food cravings, especially when combined with green tea.
The capsaicin in cayenne pepper also helps to give our metabolisms a boost, meaning we burn more calories throughout the day. And it appears to reduce our levels of ghrelin – a hormone that makes us feel hungrier – which might make it easier to eat a bit less or resist the urge to snack between meals.
3. Ginger
Another fiery herb, ginger is a favourite in Asian cooking and lends itself well to making a delicious herbal tea. Its refreshing, warming flavour is a great complement to other herbs.
When it comes to weight loss, making ginger a regular part of your diet can boost your metabolism, increase fat burning, and help you lose belly fat.
Ginger also helps to reduce the amount of fat your body absorbs from your food. Although it doesn’t appear to affect LDL cholesterol, it can increase your levels of HDL cholesterol – the ‘good’ cholesterol that reduces your risk of cardiovascular disease.
4. Kelp
Seaweeds like kelp have become increasingly popular in recent years as we learn more about the many benefits they have for our health. Low in fat and calories, but packed with vitamins and minerals, there are plenty of reasons to make kelp a part of your diet.
Kelp contains a fibre called alginate, which reduces the amount of fat we absorb from our food by encouraging our bodies to release less lipase – the hormone responsible for fat metabolism.
Brown seaweeds like kelp are also a great natural source of iodine, a nutrient many of us lack in our usual diets. Iodine is vital to the healthy function of our metabolism, so getting the right amount can support our weight loss efforts by helping us burn more calories.
Although you can eat kelp as a food, it can also be dried and used as part of a herbal tea blend.
Best Teas To Help Boost Your Metabolism, Burn Fat, And Lose Weight
Whether you’re a tea drinker or more of a coffee person, you can’t deny that there’s something calming about a steaming cup of Earl Grey. Relaxation is not all there is to this drink, though. Indulging in a mug can also bring some potential health benefits (think: cancer and heart disease prevention) and may even support your efforts in losing weight. You should know even the best teas for weight loss won’t help you shed pounds or burn belly fat overnight (sorry to disappoint!), but they can be a great addition to a healthy diet and fitness routine.
“No tea is going to act as a magic bullet,” says Liz Sasso-Karelitsky, RDN, of Love Food RD, but one way to get the most out of your tea is by having a cup right after eating. “The act of making a cup of tea and taking the time to sit and drink it would help to signal to your mind and your body that the meal is over.” The ritual of preparing it also helps you take a moment and tune into your fullness cues, she adds.
Tea is also a great way to stay hydrated, says Sarah Rueven, RDN, CDN, the founder of Rooted Wellness. When you’re dehydrated, you might crave sweets and other sugary foods even though you’re just thirsty. Drinking enough fluids can also help your cells communicate better, which encourages your body to put in the extra work to slightly increase your metabolism. Plus, herbal teas that are meant to help you sleep can also contribute to weight loss, since getting sufficient rest can be a major factor in the process, she explains.
If you’re more into iced than hot tea, note that the benefits are the same, no matter what temperature your brew is. But if you prefer to order your chilled refreshment out, Sasso-Karelitsky suggests being careful about what’s in your cup. Chains like Starbucks are known for pouring lots of sweeteners and juices into their iced teas, she says. So, always ask for unsweetened.
One note: Pregnant women should stay away from herbal teas containing licorice root, which can be harmful in high doses. Instead, stick to other options like peppermint, chamomile, and ginger, Rueven says. Also, make sure to consume caffeinated teas in moderation, Sasso-Karelitsky adds.
Matcha Tea
Matcha is a Japanese green tea that’s sold as a powder. It contains more antioxidants than other kinds of tea because the tea plants are grown in the shade, according to one study in the scientific journal Foods. It’s considered to be the highest quality green tea on the market.
Drinking matcha one day, then 30 minutes before exercising can increase fat oxidation, or the rate at which your body burns fat, research in the International Journal of Sport Nutrition and Exercise Metabolism shows. (But it’s worth noting that the study was small, and more testing still needs to be done.)
Note that matcha contains a high amount of caffeine, so avoid drinking it in the evening.
Rooibos Tea
Rooibos tea is a type of herbal tea that grows in South Africa. There’s red rooibos and green rooibos, which are processed differently—red is fermented, while green isn’t.
A review in the journal Planta Medica concluded that the aspalathin in rooibos tea can potentially increase sugar and fat metabolism. You can take in this compound by drinking rooibos tea or by consuming green rooibos extract, which contains a high concentration of aspalathin. Again, more research (specifically on humans) is still needed to confirm the effects.
Oolong Tea
This caffeinated tea may help you burn off more energy because it stimulates fat burning and ups your metabolic rate. It may help lower body fat content, per a review in Food Science and Human Wellness.
Mate Tea
Mate tea, including the popular Yerba mate tea, could have some serious weight loss benefits. One Journal of Functional Foods study found that mate can help you burn off more calories and lose weight. It can also lower cholesterol, in case you need another reason to brew a cup.
Purple Tea
Purple tea is a kind of green tea that was first developed in Kenya. One small study in the International Journal of Biomedical Science found that the caffeine in purple tea leaves and extract can stop the body from absorbing fat. Ten male participants noticed weight loss and lower body fat after downing 100 to 200 mL of tea twice a day for one month.
Pu-Erh Tea
Fermented Pu-Erh tea hails from China’s Yunnan Province and is a popular weight loss aid in Asia. It contains two compounds, therabrownin and gallic acid. They can help fight off free radicals and clear out toxins—plus, they have anti-obesity effects, according to a study published in Food Research International.
Best Teas for Losing Weight and Boosting Your Metabolism
Plus, why drinking more tea is always a good idea.
The next time you pop into your favorite coffee shop, consider skipping the pumpkin spice latte, caramel macchiato, or cold brew iced coffee and go for a soothing, steaming cup of tea instead. Because in addition to tea’s well-known power to soothe sore throats and even help prevent cancer and diabetes, it may help you reach your weight loss goals.
“Drinking tea may support weight loss or weight maintenance because it fills the void of beverages that are high in sugar and calories,” says Josh Axe, D.N.M., founder of Ancient Nutrition. “When you switch out flavored lattes, coffee with added cream and sugar, and sugary sodas or juices and replace them with tea, you are cutting a massive amount of calories a day.” (We too, love Starbucks’ salted caramel mocha, but a grande packs a whopping 420 calories compared to zero in their wellness tea!)
Aside from being calorie-friendly (unsweetened tea is basically plant-flavored water), certain teas have antioxidant-rich compounds that may encourage weight loss, while also touting other health benefits such as improved sleep. However, it’s worth noting that further research is needed to confirm the exact relationship between tea and losing weight.
With that being said, enjoying a daily cup of steeped goodness definitely won’t to do you any harm, and can certainly keep sweet coffee cravings at bay. So, whether you enjoy them hot or iced, here are the teas that may provide the biggest boosts, plus some recommended picks to shop.
Harney & Sons
Japanese Sencha Green Tea, 50 Bags
The most popular and well-studied tea for weight loss is definitely green tea. It’s filled with antioxidants called catechins, including a substance called epigallocatechin gallate (EGCG), which is believed to increase metabolism and help burn fat.
“Researchers have found that green tea extract causes changes in the expression of fat metabolism genes, especially when it’s consumed consistently for longer periods of time,” says Dr. Axe. One Chinese study found that when subjects drank tea that was super-rich in catechins twice a day, after 90 days, they saw a change, losing an average of 1.9 cm in waist circumference and 2.6 pounds of body weight. Another large review of studies concluded that green tea’s mix of EGCG and caffeine has a positive effect on weight loss and weight management.
Teatulia
Organic Oolong Tea, 50 Bags
Though green tea has long been thought of as the go-to variety for weight loss, some researchers believe that oolong–a Chinese tea that falls somewhere between green and black—may be even more powerful. “Oolong tea promotes thermogenesis (so the body produces heat from energy, thereby burning more calories), and suppresses the production of new fat cells,” says Dr. Axe. One small Japanese study found that for two hours after drinking oolong tea, women found their resting energy expenditure increase 10%, whereas the metabolism bump was only 4% after they drank green tea.
Additionally, a 2020 Japanese study found that drinking two cups during the day boosted energy and therefore metabolism in participants, ultimately encouraging fat burning during sleep.
Taylors of Harrogate
English Breakfast Tea, 50 Bags
English Breakfast is a variety of black tea, which is actually made from the same plant as green tea—the difference is that the leaves are exposed to the air to trigger fermentation. One study found that over three months, those who drank three cups of black tea per day had less weight gain and reduced waist circumference compared to those who drank a caffeinated beverage that was devoid of the flavonoids in tea. If you’re not a fan of English Breakfast, you can also try Earl Grey.
Twinings
Pure Peppermint Herbal Tea, 20 Bags
Though some people swear sipping a cup of mint tea can stave off food cravings, there is little evidence behind the claim. However, there is research to suggest it aids in digestion and stomach pain. Plus, if you’re jonesing for a minty sip, a cup of unsweetened peppermint tea has far fewer calories than a sugary peppermint mocha.
Cederberg Tea Company
Red Rooibos Tea, 100 Bags
Rooibos is an herb grown in South Africa that can be brewed into a delicious, caffeine-free cup of tea. A 2014 study published in Phytomedicine found that fermented rooibos tea can inhibit adipogenesis—the development and accumulation of fat cells—therefore potentially preventing weight gain.
Another animal study conducted in 2014 also suggests that it may help with fat burning, however, more research is needed to further corroborate those claims. Either way, the drink makes for a colorful and tasty addition to your tea caddy.