Tea for weight loss – does it really support weight loss?
Table of contents
- Introduction
- Tea as a weight loss companion
- Green tea and its effects
- Other effective teas for weight loss
- Evening tea to support weight loss
- Recommended amounts of tea
- Proper preparation of different types of tea
- Conclusion
1 Introduction
Tea is often advertised as a miracle cure for weight loss, but what is really behind it? Can tea actually help you lose weight? This article highlights the effect of different types of tea on the weight loss process.
2. Tea as a weight loss companion
Tea can play a supportive role in losing weight. Certain types of tea have a positive effect on metabolism and the feeling of satiety and can therefore promote weight loss. They have no calories and are therefore an ideal thirst quencher.
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Metabolism boost: Certain types of tea, such as green tea and oolong tea, are known to speed up metabolism. The antioxidants it contains, especially catechins, can increase the metabolic rate and thus promote fat burning.
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Appetite suppression: Some teas can help increase satiety. For example, drinking tea before meals can make you feel fuller, which in turn can reduce food intake.
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Calorie-free hydration: Tea generally contains no calories unless you add sugar or milk. Therefore, it is a good alternative to high-calorie drinks for those who want to lose weight.
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Diuretic effects: Some teas, especially herbal teas, have diuretic properties that can help with dehydration. This can result in a lower weight on the scale in the short term, even if it doesn't result in actual fat loss.
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Improve Digestion: Some teas can aid digestion and relieve problems such as bloating and constipation. Healthy digestion is an important part of any weight loss program.
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Reducing stress and cortisol levels: Stress can lead to weight gain, especially in the abdominal area. Tea, especially herbal tea like chamomile, can have a calming effect and help reduce stress.
However, it is important to note that tea alone cannot work miracles. It should be considered as part of a balanced diet and exercise program. It is also advisable to consume teas in moderation and pay attention to high caffeine intake and additives such as sugar or artificial sweeteners.
3. Green tea and its effects
Green tea is known for its ability to speed up metabolism and increase fat burning. Catechins, a group of flavonoids, contribute to this effect by reducing fat absorption in the gastrointestinal tract. Studies show that regular consumption of green tea can significantly reduce body weight.
The effect of green tea on metabolism, fat burning and weight loss has been the subject of numerous studies. Here are some key findings from the research:
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Combination with exercise: Green tea supplementation in combination with exercise can have positive effects on body composition in overweight and obese individuals (Braschi et al., 2022).
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Effects on energy expenditure: Green tea catechins may have positive effects on the respiratory quotient, but their effects on resting metabolic rate and energy expenditure are still unclear. Further research is needed to determine the appropriate dosage of green tea catechins (Rondanelli et al., 2021).
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Synergistic effect of caffeine and catechins: Combinations of caffeine and catechins can reduce weight gain and fat accumulation by affecting the activity of lipid metabolism-related enzymes (Zhang Qing-feng, nd).
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Reduction of body fat and stimulation of thermogenesis: Green tea catechins can reduce body fat, inhibit fat accumulation and stimulate thermogenesis, which can lead to weight loss and improved metabolic activity (source not specified).
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Increase fat burning during exercise: Tea, including green tea, can increase fat burning during exercise, thereby contributing to weight loss when combined with exercise programs (Ahmadihekmatikar & Ebrahimi, 2019).
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Impact on gut microbiota and enzyme inhibition: The weight loss effects of green tea may be more related to the inhibition of enzymes and interactions with the gut microbiota, which ultimately improves lipid metabolism (O'Neill Rothenberg, Zhou & Zhang, 2018).
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Ambiguous results in some studies: Despite positive findings, the effectiveness of green tea supplements for weight loss and weight maintenance in overweight or obese adults remains unclear in some studies (Jurgens et al., 2012).
In summary, green tea shows potential for supporting weight management, especially when combined with physical activity. However, the exact mechanisms and optimal dosage require further research.
4. Other effective teas for weight loss
- Ginger tea : Known for its metabolism-stimulating properties.
- Mate tea : Contains caffeine and can boost metabolism.
- Rooibos tea : Can reduce cravings for sweets.
- Herbal tea blends : Peppermint, nettle and dandelion can help you lose weight.
- Cumin tea : May reduce body fat percentage and waist circumference.
5. Evening tea to support weight loss
Hop and nettle tea are good options for the evening as they have a calming effect and do not contain caffeine.
Hop tea
- Calming Effects : Hops are known for their calming and relaxing properties. This makes it ideal for the evening, especially if you have trouble falling asleep.
- Taste : The taste may take some getting used to as it tends to be tart. Some people combine it with other herbs or honey to enhance the flavor.
- Health Benefits : In addition to the calming effect, hops are also said to have anti-inflammatory properties.
Nettle tea
- Draining and Purifying : Nettle tea is often considered a natural diuretic, meaning it can help drain and cleanse the body.
- Supporting Weight Loss : While nettle tea is not a miracle weight loss cure, it can still play a supportive role, particularly by promoting kidney and liver health.
- Rich in nutrients : Nettle is rich in vitamins (especially vitamin C) and minerals and can therefore make a positive contribution to the general diet.
Additional tips
- Combination with other herbs : Both types of tea combine well with other herbs to enhance the taste and provide other health benefits. For example, lavender or chamomile could provide additional relaxation.
- Enjoy Regularly : As with all natural remedies, regularity is key. An occasional tea probably won't do much, but regular consumption can be part of a healthy routine.
6. Recommended amounts of tea
Limit green tea consumption to a maximum of four cups per day. Peppermint tea should also be limited to three to four cups daily due to its high essential oil content.
7. Proper preparation of different types of tea
Each type of tea requires a specific water temperature and steeping time. Correct preparation is crucial to develop the full flavor and avoid the formation of bitter substances.
8. Conclusion
Tea can be a valuable aid in losing weight, but should not be viewed as the sole means of losing weight. A combination of a healthy diet, regular exercise and drinking tea can lead to success.
