5 Types of Tea That May Help With Weight Loss

Most conversations about tea and weight loss tend to start with green tea — and for good reason. Of all the teas, this mild, bittersweet variety has the most research to back up its potential weight loss benefits.

For example, one study found that those who drank 2 cups of green tea per day for more than 10 years had a lower percentage of body fat and a smaller waist than nonregular green tea drinkers. The researchers simply observed an association between drinking green tea and having a smaller waist, not a cause-and-effect relationship. Also, the researchers relied on survey data, which may have left room for error.

The calorie-burning effects of green tea may stem from the combined effects of EGCG and caffeine, which appear to work synergistically: “Studies have reported that caffeine must be present with EGCG to aid in weight loss because a stimulated nervous system is needed for optimal results,” Koszyk says. According to a review of research, green tea was only effective for weight loss when it was combined with 80 to 300 milligrams (mg) of caffeine per day.

Moreover, the EGCG and caffeine in green tea may target fat cells in particular. Another study found that taking 300 mg of EGCG in supplement form for three days helped increase fat oxidation (the process of breaking down fatty acids). Per other research, 300 mg of EGCG is about what you’d find in 3 cups of brewed green tea.

“In addition, EGCG can inhibit fat cell development, so the body doesn’t form new fat cells,” Koszyk says. Research in animals suggests that the catechins in green tea interfere with the process of fat absorption and metabolism, according to another research article.

However, more research is needed to determine the actual effects of green tea on weight loss, due to the aforementioned limitations to previous studies.

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After they’re harvested, black tea leaves are allowed to oxidize — that is, soak up the surrounding air — longer than other teas, according to one article. This intensifies the flavor, making black tea one of the boldest varieties on the market.

Prolonged oxidation, which is commonly referred to as “fermentation,” also changes the makeup of polyphenols, or plant compounds, in black tea. While it does contain EGCG like less-processed tea varieties, it’s a better source of theaflavins. These polyphenols form when black tea leaves are oxidized, and they may offer weight loss benefits, according to a review of research.

For example, one study found that men and women who drank 3 cups of powdered black tea per day gained less weight and slimmed their waistlines after three months compared with those who didn’t drink black tea. But these changes had not continued at a six-month follow-up point, so these effects of black tea appear to be limited.

Retelny says that the polyphenols in black tea may work by lowering calorie intake and decreasing the absorption of fats and carbs.

The polyphenols may also alter gut bacteria in a way that combats obesity. In another study, researchers fed a group of obese mice a high-fat, high-sugar diet and supplemented it with black tea extract. After four weeks, these animals dropped to the same weight as a group of obese mice that were fed a low-fat diet. When researchers took samples from the animals’ intestines, they found that the black tea group had fewer gut bacteria associated with obesity and more bacteria related to lean tissue. The results are far from conclusive though. More research is needed to see if these effects hold true for humans.

This partially oxidized tea is a popular pick with a bolder flavor than green tea, yet one that is milder than black.

Oolong contains a mixture of polyphenols that give green and black tea their claim to fame: catechins (green tea) and theaflavins (black tea), according to a review. Like these other tea varieties, oolong also provides caffeine and may promote weight loss.

For example, a study found that oolong tea extract helped increase fat burning in mice.

Other research suggests these benefits may be true in humans, too, though larger studies are still needed. Another study found that men without obesity who drank oolong tea at breakfast and lunch saw a 20 percent boost in postmeal fat burn after 14 days. Men who drank an experimental caffeine beverage saw similar results. Still, they didn’t burn as much fat during sleep as the oolong group, suggesting that the tea’s caffeine content isn’t solely responsible for its effects.

The fat-burning effects of oolong tea may lead directly to weight loss by aiding lipid metabolism, some researchers theorize. For example, a study found that drinking 4 cups of oolong tea per day helped adults who were overweight or obese lose weight. In fact, roughly 70 percent of the subjects with severe obesity (those with a body mass index higher than 35) lost more than 2.2 pounds by the end of six weeks, and 22 percent lost more than 6 pounds.

But while some studies show promise, more research is needed to determine if and how oolong tea helps with weight loss, Koszyk notes.

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According to a review, white tea is the least processed of all the teas, which accounts for its light, delicate flavor. The minimal processing also means white tea holds onto a high amount of anti-inflammatory antioxidants and fat-burning EGCG, making it another potentially beneficial brew for trimming weight.

“White tea has been suggested to help speed up the breakdown of fat cells and block the formation of new ones, so it can potentially offer weight loss benefits,” Koszyk says.

For example, one study conducted in test tubes found that white tea extract did precisely that: stimulate the breakdown of human fats and prevent new fat cells from forming. According to researchers, these effects were in large part thanks to EGCG.

While test-tube studies can help direct future research, the results don’t necessarily translate to actual human beings, Kosyk says. Those human studies are still needed.

This tart, tangy tea — harvested from hibiscus leaves — offers catechins like EGCG and has been shown to help lower blood pressure and cholesterol, Retelny says. One review of animal and human studies, for instance, suggests that hibiscus extract shows promise in the treatment of high blood pressure and high cholesterol, though the authors more research is needed before recommendations can be made.

It may also help you keep your weight at a healthier level. In one study, adults who were overweight or obese who took a hibiscus extract for 12 weeks had reduced body weight, body mass index, body fat, and hip-to-waist ratio, compared with a control group. The researchers attributed those perks to the plant compounds in the hibiscus extract.

Another study reported similar results from feeding obese mice hibiscus extract for 60 days, though studies of similar duration haven’t been conducted in humans.

Unfortunately, current research is limited to hibiscus extract. More research with liquid tea is needed before scientists can make any conclusions about its effectiveness for weight loss.

“There is no magic elixir for weight loss,” Koszyk says. “Drinking tea can help improve hydration and increase metabolism, but for sustainable weight management, you need to make dietary and lifestyle changes.”