14 Powerful Teas that May Burn Fat and Promote Weight Loss
Tea is well-known for its health benefits. However, one often-overlooked benefit is weight loss.
Listed below are different types of tea shown to contain fat loss properties, which are potentially helpful to those on a weight loss journey.
Green tea is one of the most popular herbal teas on the market today. It is abundant in antioxidants that may benefit health and stimulate weight loss.
Green tea contains Epigallocatechin gallate (EGCG). EGCG may help the body burn fat by blocking the enzyme that blocks the release of norepinephrine, a chemical that tells the body to use fat for energy.
Green tea also contains caffeine. Caffeine has a proven record of increasing the body’s ability to burn fat and enhancing workout performance.
According to a couple of sources, here are the best ways to maximize the fat-burning effects of green tea:
- Include caffeine (but not too much, or else it can cancel out green tea effects)
- Physical activity
- Moderate calorie reduction (cutting calories too much can negate green tea fat-burning effects)
- Make sure Green Tea has high EGCG content
White tea is the cousin of black tea. It comes from the young leaves and new buds of the plant. It is considered one of the purest teas available, and since it is dried naturally, the minimal processing makes its antioxidant content higher. White tea is from the Camellia sinensis plant and contains catechins like epigallocatechin gallate, but it can have different tastes. Studies show that catechins could help the body burn fat.
According to a 2009 human study, white tea could act as a fat blocker. Its active ingredients directly affect the fat metabolizing enzymes, potentially inhibiting the formation of new fat cells.
The study also suggested that white tea may help burn fat by stimulating its breakdown. White tea also has a moderate amount of caffeine.
Oolong tea originates from the leaves of the Camellia sinensis. Camellia sinensis is also used to make blend green teas. It has a broad spectrum of benefits, including potential fat-burning effects.
Oolong tea also contains catechins. Catechins are a group of polyphenols that may help boost metabolism by regulating fat-building enzymes in the body. A six-week 2009 human study discovered that after consuming oolong tea, participants dropped, on average, 4 to 6 pounds.
Oolong tea also contains ellagic acid, an antioxidant that may help the body burn fat.
It may also increase the body’s immune response, potentially keeping harmful bacteria at bay.
Pu-erh is an aged, fermented tea. The leaves ferment before they are dried, changing the composition of the tea and adding more healthy microorganisms that increase its effectiveness. Pu-erh tea may help reduce high blood pressure and ward off obesity.
Pu‐erh tea may reduce plasma, total cholesterol, triglyceride concentrations (unhealthy fat in the blood), and low‐density lipoprotein‐cholesterol (LDL, also known as the unhealthy cholesterol).
A 2005 study with mice discovered that compounds in Pu-erh Tea reduced the production of new fat. The tea may curtail the activity of the fatty acid synthase (the enzyme responsible for synthesizing fats), and possibly reduce the production of new fat to a minimum.
According to a 2010 study with mice, Pu-erh tea may also increase the activity associated with lipoprotein lipase. Lipoprotein lipase helps the body burn fat more efficiently.
A 2011 study with human participants showed they dropped weight after taking pu-erh thrice daily before meals but in concentrated form (e.g. as an extract pill). Another study conducted a few years later with human participants showed similar results with pu-erh extract, including improved lipid profiles.
Guggul tea offers numerous health benefits, including potential weight loss. This herbal tea may help the body burn fat due to a compound called guggulsterone.
According to a 2008 study, guggulsterone may influence lipolysis (the breakdown of fat). In other words, guggul tea could play an active stimulant role in the process of breaking down fat.
It has been recommended for underactive thyroid problems, metabolic syndrome, cardiovascular disease, inflammatory bowel disease (IBD), and high cholesterol. Because of its bitter taste, some people may opt to buy it in supplement form.
Originating from the ‘red bush’ plant in the Cedarburg region of South Africa, this tea contains high levels of flavonoids. Regularly consuming foods and beverages high in flavonoids may reduce the risk of developing chronic and cardiovascular diseases, cancer, and neurodegenerative disorders.
Rooibos tea has high levels of one type of flavonoid, aspalathin. Studies have shown aspalathin numerous benefits for health and overall well-being.
Researchers from a 2009 study with mice noted that aspalathin and another antioxidant, nothofagins, are “stronger in antioxidant activity than other flavonoids.” Therefore, it possesses strong anti-inflammatory properties for reducing oxidative stress and inflammation. As a result, rooibos tea may defend against DNA damage and chronic inflammation linked to obesity and a myriad of other health problems.
Aspalathin may help regulate blood sugar by improving impaired glucose tolerance and increasing insulin sensitivity.
One study showed aspalathin’s potential ability to assist with type-2 diabetes by “stimulating glucose uptake in muscle tissues and insulin secretion from pancreatic beta-cells.” Blood sugar (glucose) and insulin regulation are vital for weight loss and overall health.
Chaga Mushroom Tea
The potent mushrooms associated with Chaga Mushroom Tea are typically consumed as tea. It is also available in pill and powder form.
Despite its potential cancer-preventing properties, it may also act as an appetite suppressant. Because of its appetite-reducing ability, it may also help reduce cravings for certain foods.
Chaga Mushroom is rich in many vitamins and minerals such as copper, zinc, magnesium, iron, potassium, and vitamins B1, B2, B3, and D2.
Mint tea is another aromatic and widely consumed tea used as a weight-loss stimulant. This tea may curb overeating and help with weight loss.
Mint tea may reduce the appetite and suppress cravings. It may provide other health benefits like constipation relief, gut health improvement, and intestinal motility.
Barberry tea is known for its healing properties; however, it may also help weight loss because it contains berberine. According to numerous research studies, berberine is an essential compound that may help the body burn fat.
Studies looked at its effectiveness and suggested it may boost the body’s ability to use more energy and lower the number of fat receptors on the fat cells.
Berberine may also lower blood sugar, thus helping reverse insulin resistance. Research studies have noted that the compounds in berberine may help promote the growth and activation of the fat-burning beige or brown fat. It may also activate thermogenesis in white fat.
Blue tea originates from the butterfly pea flower, a plant in the pea family. It is lesser-known than other teas that contain catechins (e.g., green or oolong tea). Its blood sugar-regulating properties may help improve glucose metabolism.
According to a report published in the Journal of Ethnopharmacology, blue tea “has been used for centuries as a memory enhancer, nootropic, antistress, anxiolytic, antidepressant, anticonvulsant, tranquilizing and sedative agent.
A wide range of secondary metabolites including triterpenoids, flavonol glycosides, anthocyanins and steroids has been isolated from Clitoria ternatea Linn. Its extracts possess a wide range of pharmacological activities including antimicrobial, antipyretic, anti-inflammatory, analgesic, diuretic, local anesthetic, antidiabetic, insecticidal, blood platelet aggregation-inhibiting and for use as a vascular smooth muscle relaxing properties.”
Blue tea is caffeine-free, making it an alternative for caffeine-sensitive people or those wanting a late-night drink without worrying that it will keep them up all night. Blue tea may block iron absorption from foods and supplements, so someone taking iron supplements should wait until several hours after consuming blue tea.
Turmeric/Ginger Tea blend
Turmeric is the spice of the moment. Turmeric is a common spice and a main ingredient in curry powder. Substances found in turmeric, called curcuminoids, could influence blood sugar levels by blocking alpha-glucosidase. It is an enzyme that converts starches and table/added sugars to glucose (i.e., blood sugar).
Blocking alpha-glucosidase reduces sugar absorption in the blood; thereby, potentially decreasing blood sugar spikes. It may also help reduce sugar cravings; one of the biggest obstacles to weight loss.
Research studies, like this published 2019 human study, for example, revealed that turmeric helped participants lower their weight and Body Mass Index (BMI).
One 2015 human study noticed that its participants dropped body weight by taking bioactive curcumin.
Turmeric’s anti-inflammatory properties may also benefit the digestive system. More specifically, it may ease digestive issues like bloating, excess gas, and indigestion; and based on current information, it may also improve bowel movements and functionality.
In supplement form, it’s recommended to get turmeric with phytosomes or black pepper as those compounds have been shown to increase its bioavailability. Online tutorials advise readers on how to add black pepper to their turmeric tea.
Turmeric may interact with blood-thinning medication. It may increase blood thinning and interfere with iron absorption. Those with gallbladder problems may also want to avoid turmeric. In rare cases, it can elevate liver enzymes. This reaction was the case with a woman who took turmeric supplements.
Its antioxidant properties may help with weight loss. Gingerol, a compound of ginger, may regulate blood sugar; and 6-paradol, another substance in ginger, may activate brown fat, which helps the body burn fat.
A 2019 human study showed that participants supplementing with a ginger extract dropped more weight (including fat mass) than the non-ginger extract/placebo group.
Yellow tea comes from the same Camellia Sinensis plant as green tea. It also contains the potent polyphenol epigallocatechin gallate (EGCG). Yellow tea also goes by the following names: Junshan Yinzhen, Huoshan Huangyan, Beigang Maojian, Da ye Ging, and Haimagong Cha.
Countless studies, including this human study published in 2017, show that polyphenols like EGCG help the body burn fat through a process of fat oxidation. Also, yellow tea contains caffeine, which some studies show enhances the fat-burning effect of EGCG.
Researchers from the 2017 study stated:
Therefore, we confirmed that a long-term polyphenol-rich diet contributes to body weight loss, which can offer protection from several chronic diseases. For future research, similar studies should be conducted in the general population, and specific mechanisms need to be explored by further clinical trials.”
This Ayurvedic herbal tea is rich in nutrients and provides numerous benefits for overall health and well-being. Because of its potential for increasing the function of natural killer cells and reducing stress, Ayurvedic supplementation may significantly impact the immune system.
Stress weakens the immune system’s ability to fight off dangerous bacteria, viral respiratory infections, and other pathogens. Experts tout the Ashwagandha herb as one of the most potent adaptogen herbs on the market today. Adaptogen herbs help the body deal with stress and anxiety. They could also regulate cortisol and blood sugar.
Article of Interest: Boost Your Immune System with These Powerful Foods
Ashwagandha may help the body burn fat by regulating cortisol and supporting the adrenal glands. The adrenal glands are responsible for secreting cortisol.
Studies suggest this herb may regulate blood sugar, improve muscle development, increase testosterone, and reduce stress. For those dealing with chronic stress, Ashwagandha may be effective at helping the body deal with the ill effects of prolonged stress. Chronic stress is an often overlooked but significant factor in obesity.
Ashwagandha may improve cholesterol levels. It may also enhance gastrointestinal health and improve symptoms associated with depression. Ashwagandha tea may optimize energy levels and promote sleep. Ashwagandha may help a person on their weight loss journey and benefit their overall health.
All in all, the fat-burning process can be challenging; however, it is achievable. Drinking teas with potential, fat-burning abilities is just one small piece of the weight loss puzzle. Some experts recommend drinking tea before or after meals as it may reduce iron and protein absorption from foods.
The teas will only help if the user follows specific nutritional guidelines and addresses certain physiological issues.
Tea can be a great addition to your weight loss regimen. It provides numerous health benefits and may boost weight loss; however, as with anything else, it shouldn’t be considered a cure-all but more like a supplement. Don’t expect a huge decrease in body fat.
Tea consumption should be paired with healthy eating and regular physical activity to maximize its potential weight loss benefits. Addressing physiological issues is also essential.
If any of the tea mentioned previously interest you, it is vital to check their potential medication interactions. Women who are pregnant or nursing should always consult a doctor before taking herbal supplements.
If you found this article helpful, would you mind sharing it? We would greatly appreciate it!
What Are Flavonoids?; By Jessie Szalay published October 20, 2015; https://www.livescience.com/52524-flavonoids.html
Ask the Doctors: Can foods rich in flavonoids help reduce blood pressure, improve cognition?
These phytonutrients that give fruits and vegetables their bright colors are associated with a host of health benefits; By Dr. Eve Glazier and Dr. Elizabeth Ko Oct 8, 2021,
Interdiscip Toxicol. 2011 Sep; 4(3): 114–124; Flavonoids in prevention of diseases with respect to modulation of Ca-pump function
Lubica Horákov; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3203913/
Theabrownin from Pu-erh tea attenuates hypercholesterolemia via modulation of gut microbiota and bile acid metabolism
Fengjie Huang, Xiaojiao Zheng; Nature Communications volume 10, Article number: 4971 (2019); https://www.nature.com/articles/s41467-019-12896-x
What Are the Health Benefits of Pu’erh Tea?; By Amy Myszko Updated December 27, 2018
Puerh Tea: This Is China’s Best Kept Secret For Weight Loss; Sarika Rana
Pu-Erh Tea – Uses, Side Effects, and More – WebMD; https://www.webmd.com/vitamins/ai/ingredientmono-1169/pu-erh-tea
Pu-erh Tea: Before or After Meals?; by Toffler | Jun 10, 2015; https://worldvitae.com/blog/pu-erh-tea-before-or-after-meals/
Biofactors. 2004;21(1-4):109-12.; Chaga mushroom extract inhibits oxidative DNA damage in human lymphocytes as assessed by comet assay
Yoo Kyoung Park, Hyang Burm Lee, Eun-Jae Jeon, Hack Sung Jung, Myung-Hee Kang; https://pubmed.ncbi.nlm.nih.gov/15630179/
Chaga Mushroom – Memorial Sloan Kettering Cancer Center
Guggul – Memorial Sloan Kettering Cancer Center; https://www.mskcc.org/cancer-care/integrative-medicine/herbs/guggul
Guggul Benefits; https://www.indigo-herbs.co.uk/natural-health-guide/benefits/guggul
Health Secrets of Ayurveda #4: Guggul; Steena Joy·Contributor; 20 January 2021
Front. Pharmacol., 06 August 2018; Googling the Guggul (Commiphora and Boswellia) for Prevention of Chronic Diseases
Ajaikumar B. Kunnumakkara1, Kishore Banik, Devivasha Bordoloi; https://www.frontiersin.org/articles/10.3389/fphar.2018.00686/full
Cardiovasc Drug Rev. Winter 2007;25(4):375-90; Therapeutic effects of guggul and its constituent guggulsterone: cardiovascular benefits
Ruitang Deng; https://pubmed.ncbi.nlm.nih.gov/18078436/
Anticancer Res. Nov-Dec 2008;28(6A):3647-64; The guggul for chronic diseases: ancient medicine, modern targets
Shishir Shishodia, Kuzhuvelil B Harikumar; https://pubmed.ncbi.nlm.nih.gov/19189646/
Centre for Reviews and Dissemination (UK); 1995; Guggul for hyperlipidemia: a review by the Natural Standard Research Collaboration
Review published: 2005; Bibliographic details: Ulbricht C, Basch E, Szapary P; https://www.ncbi.nlm.nih.gov/books/NBK72258/
Rooibos Tea: Research into Antioxidant and Antimutagenic Properties; ISSUE: 59 Page: 34-45; By Laurie Erickson; https://www.herbalgram.org/resources/herbalgram/issues/59/table-of-contents/article2550/
Supplement Spotlight: Berberine for Weight Loss, Fertility, Metabolic Health, and More
Written by CentreSpringMD; https://centrespringmd.com/supplement-spotlight-berberine-for-weight-loss-fertility-metabolic-health-and-more/
Health Benefits of Berberine; Reviewed by Dan Brennan, MD on November 11, 2020; https://www.webmd.com/diet/berberine-health-benefits#2
Am J Transl Res. 2018; 10(11): 3322–3329; Berberine is a potential therapeutic agent for metabolic syndrome via brown adipose tissue activation and metabolism regulation
Xiaofei Hu, Yaqi Zhang, Yuan Xue,1 Zhuoli Zhang, and Jian Wang; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6291723/
Journal of Ethnopharmacology; Volume 120, Issue 3, 8 December 2008, Pages 291-301; The Ayurvedic medicine Clitoria ternatea—From traditional use to scientific assessment
Pulok K.Mukherjeeab, Venkatesan KumaraN, Satheesh Kumara, Micheal Heinrichb; https://www.sciencedirect.com/science/article/abs/pii/S0378874108004911
What is Blue tea and how it helps in losing weight; Times Food; Last updated on – Jan 5, 2019
Blue Tea: All You Need To Know About This Herbal Tea That May Help In Weight Loss
Blue Tea is made by seeping dried butterfly-pea flowers in water and can be enjoyed both hot and cold. It is also said to have weight loss benefits.
NDTV Food; Updated: February 06, 2020; https://food.ndtv.com/weight-loss/blue-tea-all-you-need-to-know-about-this-herbal-tea-that-may-help-in-weight-loss-1957747
Here’s all that you need to know about blue tea and how it aids weight loss
Alisha Alam | Updated: Dec 4, 2018, 18:08; MISS KYRA; https://www.misskyra.com/lifestyle/heres-all-that-you-need-to-know-about-blue-tea-and-how-it-aids-weight-loss/articleshow/66937089.cms
7 Amazing Benefits Of Yellow Tea, According To Science; Reviewed By Rachelle Caves, RDN, CNSC, CPT, Registered Dietitian Nutritionist, Registered Dietitian Nutritionist
July 29, 2019 Written by Ravi Teja Tadimalla, https://www.stylecraze.com/articles/health-benefits-of-yellow-tea/
Nutrients. 2018 Jan; 10(1): 75; Dietary Supplement of Large Yellow Tea Ameliorates Metabolic Syndrome and Attenuates Hepatic Steatosis in db/db Mice
Yun Teng, Daxiang Li, Ponmari Guruvaiah, Na Xu, and Zhongwen Xie; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793303/
Nutrients. 2017 May; 9(5): 452; Polyphenol Levels Are Inversely Correlated with Body Weight and Obesity in an Elderly Population after 5 Years of Follow Up (The Randomised PREDIMED Study)
Xiaohui Guo, Anna Tresserra-Rimbau; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452182/
J Evid Based Complementary Altern Med. 2017 Jan; 22(1): 96–106; Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract
A Double-Blind, Randomized, Placebo-Controlled Trial; Dnyanraj Choudhary, MD,1 Sauvik Bhattacharyya, MPharm, PhD; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871210/
Weight loss: Here’s how ashwagandha can help you lose weight; By TIMESOFINDIA.COM; Created: Sep 7, 2019
The Health Benefits of Ashwagandha – Ancient herb eases stress, boosts memory, and may help you lose weight
By Cathy Wong; Updated on June 07, 2020; https://www.verywellfit.com/the-health-benefits-of-ashwagandha-89543
Ashwagandha and Weight Loss; 88Herbs.com; https://88herbs.com/ashwagandha-weight-loss/
KSM-66 Ashwagandha; 88Herbs.com; https://88herbs.com/ksm-66-ashwagandha/
Mayo Clinic Q and A: Turmeric’s anti-inflammatory properties may relieve arthritis pain; By Liza Torborg; January 24, 2020
Benefits of Turmeric; Feb 05, 2020 University of Utah Health; https://healthcare.utah.edu/healthfeed/postings/2020/02/turmeric.php
Everything you need to know about turmeric; Written by Megan Ware, RDN, L.D. on May 24, 2018
Journal of Functional Foods; Volume 31, April 2017, Pages 304-310; Neuroprotective effect of 6-paradol enriched ginger extract by fermentation using Schizosaccharomyces pombe
Authors: Ji WonChoiaHo-YoungParkaMyung SookO; https://www.sciencedirect.com/science/article/abs/pii/S175646461730083X
Auton Neurosci. 2011 Apr 26;161(1-2):63-7.; Extract of grains of paradise and its active principle 6-paradol trigger thermogenesis of brown adipose tissue in rats
Momoe Iwami, Fatma A Mahmoud; https://pubmed.ncbi.nlm.nih.gov/21185236/
Advances in Nutrition, Volume 8, Issue 3, May 2017, Pages 473–483; Dietary Factors Promoting Brown and Beige Fat Development and Thermogenesis
Meshail Okla, Jiyoung Kim, Karsten Koehler, Soonkyu Chung; https://academic.oup.com/advances/article/8/3/473/4558096
Health Benefits of Ginger – WebMD; Medically Reviewed on 11/06/2020; https://www.webmd.com/diet/ss/slideshow-health-benefits-ginger