7 tips for drinking tea to help you lose weight and stay healthy
Green tea is considered one of the healthiest drinks. Some evidence suggests it may also help with weight loss. So how and how much should you drink to reap these benefits?
If you're a tea drinker, you probably know that tea has many health benefits. "Tea has medicinal properties and is the second most consumed beverage in the world," says nutritionist Vicki Shanta Retelny (Chicago, USA).
But can tea help you lose weight? Here's what scientists know about tea's effects on body weight. Some teas may help you lose weight thanks to plant compounds called catechins that can regulate metabolism.
How can drinking tea help you lose weight?
According toEveryday HealthIf your beverage is typically high in calories, swapping tea for a high-sugar mocha at a coffee shop can easily save you a few hundred calories, says nutritionist Sarah Koszyk, RD.
Some studies show that drinking green tea helps support weight loss. Photo: Ex
Research suggests that tea may also play a direct role in weight loss. “Tea contains catechins, which can increase metabolism by stimulating the body to break down fat faster and burn more calories,” says Koszyk.
According to research, catechins are a class of plant compounds with powerful antioxidant properties. Tea is particularly rich in four catechins: epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG), and epigallocatechin gallate (EGCG). According to one review, of these four, EGCG is the most abundant and is believed to contribute the most to tea's many health benefits.
There are many types of tea, and their unique flavors and properties are due to differences in processing, geographical location, and plant variety. These differences also affect the nutritional composition of each tea, meaning that some teas may be better suited for weight loss than others.
Most stories about tea and weight loss tend to start with green tea. Of all the teas, this mild, bitter-tasting tea has been the most studied for its potential weight loss benefits.
For example, one study found that people who drank 2 cups of green tea a day for more than 10 years had lower body fat percentages and smaller waists than people who did not drink green tea regularly. The researchers simply observed an association between drinking green tea and having a smaller waist, not a cause-and-effect relationship.
Additionally, the researchers relied on survey data, which can have room for error.
The calorie-burning effects of green tea may come from the combined effects of EGCG and caffeine, which appear to work synergistically.
“Studies have reported that caffeine must be present along with EGCG to aid in weight loss because a stimulated nervous system is needed for optimal effects. According to a review of studies, green tea only has a weight loss effect when combined with 80 to 300 milligrams of caffeine per day,” says Koszyk.
What’s more, the EGCG and caffeine in green tea may specifically target fat cells. Another study found that taking 300 mg of EGCG in supplement form for three days increased fat oxidation (the process of breaking down fatty acids). According to another study, 300 mg of EGCG is equivalent to the amount you’d find in three cups of brewed green tea.
“In addition, EGCG may inhibit fat cell growth, so the body doesn't form new fat cells,” says Koszyk.
According to another research paper, animal studies show that catechins in green tea interfere with fat absorption and metabolism.
However, more research is needed to determine the true effects of green tea on weight loss.
How to drink tea to lose weight
In a recent Instagram post, nutritionist Leema Mahajan suggested some tips on how to drink tea to lose weight. Here are 7 effective tea drinking tips for weight loss according toHealthshots:
Limit tea intake to 2 cups per day
Since tea is a low-calorie beverage, it does not directly contribute to weight gain. However, adding whole milk and sugar will increase the calorie content.
When it comes to weight loss, moderation is key. Consuming too much tea can lead to consuming too much caffeine and other compounds that can have side effects. “Limiting your tea intake to two cups a day will strike a balance, allowing you to enjoy the benefits without going overboard,” says Leema Mahajan.
Maintain a gap between tea time and meals
Drinking tea right before or after a meal can hinder proper digestion and nutrient absorption. To optimize your weight loss efforts, you should maintain a gap of at least 30 minutes between drinking tea and meals. This practice allows your body to absorb nutrients from food effectively.
Avoid drinking tea close to bedtime
Tea can interfere with sleep and digestion if consumed too close to bedtime. Getting enough sleep is essential for weight control as it helps regulate hormones and promote overall health. To ensure you get a good night’s sleep, avoid drinking tea within a few hours of bedtime.
Do not drink tea on an empty stomach
Drinking tea on an empty stomach can increase the acidity in your digestive system, potentially leading to digestive upset. It is best to drink tea after a light meal to prevent any adverse effects on your stomach.
Drink water 30 minutes before and after drinking tea
Staying hydrated is important for overall health and weight management. To reduce the side effects of tea, Leema Mahajan suggests drinking a glass of water about 30 minutes before and after drinking tea. This practice helps maintain proper hydration levels and aids digestion.
Use only skim milk in tea.
If you want to add milk to your tea, choose skim milk or a low-fat milk alternative. These options are lower in calories and fat than whole milk or cream. By making this simple switch, you can significantly reduce your overall calorie intake while still enjoying your tea.
Add less sugar
Sugar is a common ingredient added to tea, but it can contribute significantly to weight gain and negatively impact your health. To promote weight loss, gradually reduce the amount of sugar you add to your tea until you can enjoy it without any sweetener.
Additionally, you can use natural sweeteners like honey in moderation.
Does drinking green tea have any side effects?
Dr. Phung Tuan Giang, President of the Vietnam Institute for Research and Development of Traditional Medicine, said that green tea may be very beneficial, but drinking green tea alone will not improve longevity or protect us from disease. Research shows that a combination of lifestyle factors bring health benefits to tea drinkers.
“Overall, green tea is considered one of the safest and healthiest beverages to consume. However, there are still some things to keep in mind when drinking green tea. There are some side effects, although many of them are rare. Most of these side effects affect people who are sensitive to caffeine or tannins,” says Dr. Giang.
According to him, most of the side effects of consuming green tea can be avoided by consuming only moderate amounts. Many of these side effects only occur when consumed in large amounts.
Some people who are sensitive to ingredients in green tea should also avoid this beverage. The main compound in green tea that causes reactions in sensitive people is caffeine.
Patients with kidney failure, liver disease, heart disease or serious cardiovascular problems should not take green tea extract without medical supervision.
People who are sensitive to caffeine should use caution. Pregnant and breastfeeding women should not drink more than one or two cups a day, as some studies have shown that more caffeine than this can interfere with normal heart rhythm./.