Best Weight Loss Teas: An Evidence-Led Guide
What are the best weight loss teas? Whatever you like and can drink without harm. Having tea as part of your diet is a good thing if you are drinking something with no added sugar. However, tea will not make you lose weight by itself.
I will go over the different types of teas by what they have been studied on: caffeine content, taste, and if it’s safe to drink. There has been more research done on green tea. Matcha, oolong, black tea, and herbal teas have little to no information about them helping you lose weight.
My takeaway is simple: it’s great to have a cup of tea if you enjoy it. It’s always better than drinking something that has sugar in it. Just don’t expect it to help you lose weight.
Key takeaways
- There is no tea that will help you lose a substantial amount of weight. Green tea seems to have more information regarding weight loss, but nothing conclusive.
- Tea is a good alternative to a sweetened beverage if you keep it unsweetened. But there is no magical quality to it that will make you lose weight.
- Find a tea that you enjoy and know what you are consuming. If the tea states that it can help with weight loss or is some type of detox, check for laxatives, concentrated teas, and amounts of ingredients listed.
- Caffeine can affect you differently depending on the person. Make sure to consult with your doctor or pharmacist if you are pregnant or taking medications. Also, know that some teas have concentrated amounts of caffeine, which can affect your sleep.
I see tea as an enjoyable part of a routine, not a shortcut to weight loss. Choosing a tea you like and checking its ingredients are more useful than expecting it to burn fat.
Can tea help with weight loss?
Not that we know of. There is more research done on green tea and weight loss, but again, it seems minimal. If a study is done on green tea extract or supplements, that doesn’t mean that it will apply to someone who drinks tea.
The National Center for Complementary and Integrative Health states that green tea may slightly affect body weight. The NIH Office of Dietary Supplements has similar statements about studies being inconclusive. Both agree that if you are going to lose weight from tea, it will be minimal.
As mentioned, if you switch your drink to unsweetened tea, you may benefit from losing some calories from your beverage choice.
Best weight loss teas to consider
There is no one tea that will help you lose weight. Below are some things to look for when comparing teas.
| Tea | What research says | Caffeine | Considerations and who may enjoy it |
|---|---|---|---|
| Green tea | The most studied tea in weight-management research. Any effect appears modest, and results do not show that it causes significant weight loss. | Yes. The amount varies by product and preparation. | A good choice for people who like a grassy, fresh flavor. Brewed tea is different from concentrated green tea extract. |
| Matcha | Matcha is powdered green tea, but limited direct research does not establish that drinking it leads to meaningful weight loss. | Yes. The amount varies by serving and product. | Its strong, earthy flavor may appeal to people who enjoy green tea. Check sweetened matcha mixes and café drinks for added ingredients. |
| Oolong tea | Human research on lasting weight change is limited. Short-term changes in fat use do not prove lasting body-fat loss. | Yes. The amount varies. | Its flavor may suit people who find green tea too light and black tea too strong. |
| Black tea | Some studies have examined black tea and weight-related measures, but evidence does not establish meaningful weight loss from drinking it. | Yes. The amount varies. | A bolder option for people who prefer a stronger taste. Consider its caffeine if you are sensitive to stimulants. |
| Herbal teas | “Herbal tea” includes many different plants. There is no sound basis to treat all herbal teas as weight-loss drinks. | Often caffeine-free, but blends can vary. | Peppermint, ginger, or rooibos may suit people looking for a caffeine-free drink. Check the ingredients, especially in blends marketed for slimming or detox. |
Curious about another tea option? Read our guide to All Day Slimming Tea.
Green tea
Green tea is made from the Camellia sinensis plant. There are many studies on caffeine and EGCG found in green tea. Just because they are in green tea doesn’t mean it will help you lose a significant amount of weight.
There are no known issues with consuming green tea in its brewed form, according to NCCIH. However, green tea extract has some side effects and can even lead to liver damage in rare cases. Learn more about green tea and weight loss here.
Matcha
Matcha is green tea that has been ground into a powder and whisked into a liquid. Matcha also contains caffeine, and the amount will vary depending on the product and how much you consume. There are not many studies done on matcha and weight loss. Similar to green tea extract, you should not assume that it will cause you to lose weight.
You may find that you like the strong taste of matcha. If you prepare it with just water, you can decide to add milk or sweetener. Learn more about the studies on matcha here.
Oolong tea
Like green tea, oolong tea is also produced from the Camellia sinensis plant. It contains caffeine. Studies have shown that it can help your body burn fat faster, but this does not translate to actually losing weight.
Oolong tea has a similar taste to green and black tea. If you enjoy oolong tea, you can consume it brewed and without any sweeteners. Our oolong tea guide reviews the limits of the research.
Black tea
Black tea is also a type of tea that contains caffeine. Just like with green tea, there are many studies on what is in black tea, but that doesn’t mean it will cause you to lose a significant amount of weight.
Black tea has a stronger taste and can be consumed hot or cold. Drink it if you enjoy the taste.
Herbal teas
Herbal teas are not made from the Camellia sinensis plant. They are usually caffeine-free. Herbal tea may be something you enjoy if you want a drink that does not contain caffeine. Do not assume that it will help you lose weight.
Our herbal tea guide explains why “herbal” does not automatically mean effective or safe for every person.
How to choose a tea
Drink a tea that you enjoy the taste of. If you like a tea, you are more inclined to continue drinking it. You can also look at how much caffeine each tea has and the price of buying tea.
Drinking tea may help you cut down on calories if you replace a drink that contains sugar with tea. You can add flavor by putting lemon or mint in your tea. Be careful when purchasing pre-packaged tea blends and read the ingredients. Some brands claim their product will help you lose weight by “cleansing” your body or are “slimming” teas.
Tea should not replace any healthy habits or treatments you are currently doing.
Teas and products to be cautious about
As mentioned above, some “detox” teas have laxatives in them. Senna is one of those ingredients that can be found in “detox” teas. According to MedlinePlus, Senna is a laxative that can help with constipation but should not be taken long-term without consulting your physician. Again, just because you are having bowel movements does not mean you are losing fat.
The NCCIH states that these laxatives can dehydrate your body and prevent you from absorbing nutrients. Not all “detox” teas will have these side effects, so make sure to check the ingredients.
Always be cautious when taking high concentrations of tea and weight loss supplements. There are many side effects that can come from taking supplements. Learn more about what to avoid in our article What to Avoid in Weight Loss Teas.
How to enjoy tea safely
Some people will be more sensitive to caffeinated tea. According to the FDA, some individuals can experience adverse reactions from caffeine. They go on to say that consuming 400 mg of caffeine per day is unlikely to produce adverse effects in healthy adults. This is not a goal to aim for. Each tea will contain varying amounts of caffeine, so don’t just assume all teas have the same amount.
Teas can affect your sleep. Caffeine can take hours to leave your system, according to the National Heart, Lung, and Blood Institute. If you find yourself not sleeping well after drinking tea, try drinking less or switching to a non-caffeinated drink.
Consult your doctor or pharmacist before using tea in a concentrate form or supplement if you are pregnant, taking any medications, or if you have a medical concern. Consult a health professional if you are pregnant, taking any medication, or have any medical concerns. Drinking tea and tea in concentrated form are not the same thing.
Simple recipe: unsweetened iced green tea
This recipe is a simple way to enjoy tea. It is not a weight-loss treatment.
Ingredients
- 1 green tea bag or 1 teaspoon loose-leaf green tea
- 1 cup hot water
- Ice
- Lemon slice, optional
Method
- Steep the tea according to the package directions.
- Remove the tea bag or strain the leaves.
- Let it cool, then pour it over ice.
- Add lemon if desired.
Frequently asked questions
What is the best tea for weight loss?
There is no tea that will help you lose weight dramatically. Green tea has been researched the most when it comes to weight loss, but results are not guaranteed. You can choose whatever tea you like that you enjoy and see how it goes.
Does green tea burn belly fat?
There is no proof that green tea will help you lose belly fat. While there have been studies on tea that show it can help with weight loss, there is no evidence that shows drinking green tea will cause you to lose weight.
Is herbal tea better than green tea for weight loss?
There is nothing that shows herbal teas will help you lose weight any more than green tea. There are many ingredients that go into herbal tea that are not in green tea. There are more studies on green tea when it comes to losing weight.
Can weight-loss tea replace diet and exercise?
Tea is not going to help you lose weight.
Are detox teas safe?
These teas can have various ingredients in them. Some contain laxatives, which can be harmful to your body if you consume too many. Be sure to read the label on any tea that you buy and speak to your doctor if you have any questions about how it may affect you.
How much caffeine do different teas contain?
It depends on the type of tea you drink, how much you drink, and what brand you buy. Green tea, matcha, oolong, and black tea all contain caffeine. Herbal teas typically do not contain caffeine but can vary depending on what kind you drink. Always check the label if possible.
Can caffeine affect sleep or cause side effects?
Yes, caffeine can cause you to feel nervous and jittery. It can also affect your ability to fall asleep. Everyone reacts differently to caffeine.
What should readers check on a slimming tea label?
Read the entire label. See how much caffeine it has and if it contains any other ingredients. Be careful if the tea has laxatives or high amounts of caffeine. If the label says “cleansing tea” or “helps burn fat,” it probably won’t do either.
Who should ask a doctor or pharmacist before trying these teas?
If you are pregnant, take medication, or have any medical concerns, speak to your doctor. You can always ask your pharmacist if you are unsure about any of the ingredients.
So, after looking at these teas, what should you know? What do you like the taste of? Do you want caffeine? Make sure you know what you are drinking.
Conclusion
These are some of the best weight loss teas you can try. Keep in mind that none of these teas will cause you to lose weight. You can drink any tea that you like and see if it makes you feel good. Just be sure to know what you are drinking.
Curious about another tea option? Read our guide to All Day Slimming Tea.
