Tea has been cherished for centuries not only for its comforting warmth and delightful flavours but also for its potential health benefits. Among the various types of tea, green tea, white tea, and black tea have gained attention for their roles in supporting weight loss and overall well-being. However, do you know just how much tea you need to drink for it to aid weight loss? While talking to the Onlymyhealth team, Swati Bathwal, Nutritionist, Dietician, And Diabetes Educator answered this question. But first, lets explore the unique properties of three tea varieties and how they contribute to a healthier weight management journey.
How Does Green Tea Aid Weight Loss?
According to a study published in the journal Cochrane Library, green tea, derived from the Camellia sinensis plant, is renowned for its rich antioxidant content, particularly catechins like epigallocatechin gallate (EGCG). These antioxidants play a vital role in promoting weight loss through several mechanisms:
- Boosting Metabolism: EGCG in green tea has been found to increase the body's ability to burn calories for energy, thereby enhancing metabolic rate and aiding in weight management.
- Fat Oxidation: The catechins in green tea can stimulate the oxidation of fats, helping the body utilise stored fat as a source of energy.
- Appetite Regulation: Green tea may have appetite-suppressing effects, reducing cravings and promoting feelings of fullness, which can contribute to lower calorie intake.
White Tea For Weight Loss
A study led by researchers from the Tata Institute of Fundamental Research, Hyderabad, India shared that white tea, known for its delicate flavour and minimal processing, offers its own set of benefits for weight loss and overall health:
- Antioxidant Protection: Like green tea, white tea contains antioxidants that combat oxidative stress and inflammation, supporting a healthy metabolism and weight management.
- Lipid Metabolism: White tea extracts may help inhibit the formation of new fat cells and promote the breakdown of existing fat stores, aiding in weight loss efforts.
- Energy Boost: The moderate caffeine content in white tea can provide a natural energy boost, potentially enhancing physical activity and calorie expenditure.
Losing Weight With Black Tea
The Tea Research Institute of Zhejiang University, China found that black tea, characterised by its robust flavour and rich colour, also offers benefits that can support weight loss and metabolic health:
- Polyphenol Content: Black tea is rich in polyphenols, including theaflavins and thearubigins, which have antioxidant properties and may aid in weight management by regulating lipid metabolism.
- Gut Health: Black tea consumption may promote a healthy gut microbiome, which plays a crucial role in digestion, nutrient absorption, and metabolic processes related to weight management.
- Stress Reduction: The theanine content in black tea has calming effects that can help reduce stress and emotional eating, supporting a balanced approach to weight loss.
How Much Tea To Drink For Weight Loss?
“Tea has negative calories, which means that it has no calories and instead helps you burn calories. This is true for all three- green, white, and black tea, provided you don’t add any milk or additional masalas to it,” said Bathwal. She shared a few pointers that can help you capitalise on the benefits of tea, especially for weight loss:
- Drink atleast 4 cups of tea in 24 hours or in a day.
- On average, each cup of tea allows you to burn upto 25 calories each.
- Drink a cup of tea within an hour of a meal. This can help you burn an extra 10 calories.
- If you take a half hour walk after drinking a cup of tea, it can help you burn an extra 1 gram of fat.
Bathwal concluded that green tea, white tea, and black tea can be a flavorful and beneficial way to support your weight loss journey. With their antioxidant properties, metabolism-boosting effects, and potential to aid in appetite regulation, these teas offer valuable contributions to holistic weight management strategies. However, it's essential to complement tea consumption with a healthy diet, hydration, physical activity, and mindful lifestyle choices for sustainable and effective weight loss results. As always, consult with healthcare professionals for personalised guidance tailoured to your individual needs and health status.