Herbal teas have become increasingly popular in the dieting world, with many promising to cleanse the body, increase energy, reduce bloating, and promote weight loss. But do these teas really work, and are they a healthy way to lose weight? Let's take a closer look at the science, potential benefits, and risks associated with herbal teas for weight loss.
What are Weight-Loss Teas?
Weight-loss and "detox" teas are herbal blends marketed to help individuals lose weight. These teas often contain ingredients like senna, which has a laxative effect, increasing the frequency of bowel movements. Some plans suggest drinking two tea bags daily, one in the morning and one at night, with a daytime energizing herbal tea combined with a nighttime tea bag containing a laxative. Some plans may also suggest changes to your eating patterns, while others suggest drinking the teas in addition to your normal diet. Most ‘detox’ diets limit caffeine, salt, sugar and alcohol, as well as refined and processed foods.
How Weight-Loss Teas Work
The primary mechanism behind many weight-loss teas is their laxative effect. Ingredients like senna stimulate bowel movements, leading to a temporary reduction in weight due to the elimination of waste and water. Some teas also contain diuretics, which promote fluid loss through increased urine production.
The Body's Natural Detox System
It's important to remember that our bodies have a built-in detox system, including the liver, kidneys, and gut. You do not need to follow a specific detox regime or drink a specific tea to kick-start the detox process - your body is constantly working hard to do this for you.
Can Tea Really Help You Lose Weight?
While you may experience an initial weight loss, especially if a restricted eating plan is combined with drinking the tea, much of this weight loss will be water, stored glycogen and waste products. It is more than likely that the majority of this loss will be regained once normal eating patterns are resumed.
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Evidence for Weight-Loss Teas
Currently, there is no scientific evidence to support the use of these products for weight loss. Although there is some research to suggest that green tea may result in a small weight loss in overweight or obese people, this is reported as statistically not significant. Any weight loss in this circumstance is thought to be thanks to the natural thermogenic properties provided by caffeine and plant compounds like catechins. That said, there is no reliable evidence to suggest that herbal teas and their ingredients, including those that have a diuretic or laxative effect, may aid fat loss, fat burning or prevent calorie absorption. It is likely that you may lose weight in the form of water, especially if there is a restricted eating plan recommended. However, this weight will almost certainly be regained when you finish the programme and return to eating normally.
Potential Side Effects
Longer-term use may impact the balance of electrolytes, (sodium, potassium and calcium) which may lead to muscle weakness and other side effects. Some of the ingredients in weight-loss teas, like senna, may irritate the gut, causing cramps, discomfort and loose stools. Furthermore, long-term use of laxatives may cause issues with bowel regularity and function. Currently, the NHS advice is that, if you do wish to follow one of these programmes, you should limit your intake of a laxative-containing product. These should only be used occasionally and for a short period of time.
Some herbal ingredients may interact with medications, reducing their efficiency, including steroids and certain heart medications. The laxative effect of some weight-loss teas may also cause medicines to move through the digestive system more quickly, which could prevent proper absorption, potentially reducing the efficiency of certain medications including the contraceptive pill.
Who Should Avoid Weight-Loss Teas?
Those under 18 and the elderly should avoid using weight-loss teas. Furthermore, if you have an underlying health condition or are on medication, including the contraceptive pill, you should consult your GP or medical practitioner beforehand. In addition to this, anyone with emotional or psychological issues around food (including any history of eating disorders), or those with a low body mass index (BMI) should avoid using weight-loss teas.
A Nutritionist’s View
Some of these products contain ingredients like senna, which has a laxative effect and stimulates a bowel movement. Taken in high doses over long periods of time, these ingredients may result in adverse effects. The teas may also include ingredients that act as a diuretic and promote fluid loss through the production of urine. Ongoing and abnormal loss of fluids may lead to dehydration and potentially cause you to lose valuable minerals like sodium, potassium and calcium. Used in the long term, this might lead to complications because your muscles, heart and nerves use these important minerals (electrolytes) to function properly. With no scientific support that consuming weight-loss teas is effective or sustainable, and with the prospect of most dieters regaining the weight they lost when they return to their regular eating patterns, these products are unlikely to be a weight-loss solution.
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Exploring Specific Herbal Teas and Their Potential Benefits
While weight-loss teas, particularly those with laxatives, may not be a sustainable solution, certain herbal teas can complement a healthy lifestyle and potentially support weight management. These teas often contain antioxidants and other beneficial compounds that may contribute to overall well-being.
Green Tea
Green tea is one of the most well-known types of tea, and is linked with many health benefits. It's also one of the most effective teas for weight loss. Organic Green teas, like our Soothing Lemon Mint and Honey Ginseng aren’t just a tasty beverage; they are like a superhero for your gut. The polyphenols in green tea team up with your gut bacteria, promoting the growth of the good guys and putting the brakes on the bad ones. This teamwork can fix imbalances caused by unhealthy diets and support the bacteria that help with breaking down fats. We often hear about caffeine boosting metabolism, but green tea does more. It kicks things up a notch in a way that's way better than your regular caffeine buzz. This magic happens because of a friendly interaction between polyphenols and caffeine. They work together to keep the fat-burning party going, which can be super helpful for managing weight. (2) It's most effective when you make it a long-term habit, keep the doses moderate, and if you're carrying a bit of extra weight.
Black Tea
Black tea is a type of tea that has undergone more oxidation than other types, such as green, white, or oolong teas. Oxidation is a chemical reaction that happens when the tea leaves are exposed to the air, resulting in browning that causes the characteristic dark color of black tea. There are many different types and blends of black tea available, including popular varieties like Earl Grey and English breakfast. Several studies have found that black tea could be effective when it comes to weight control. One 2014 study of 111 people found that drinking 3 cups of powdered black tea each day for 3 months significantly increased weight loss and reduced waist circumference, compared to drinking a caffeine-matched control beverage. Some theorize that black tea’s potential weight loss effects may be because it’s high in polyphenols and flavones, a type of plant pigment with antioxidant properties. These compounds are thought to promote weight loss by reducing calorie absorption, promoting fat metabolism, and decreasing oxidative stress (13). One older study followed 4,280 adults over 14 years. It found that those with a higher flavone intake from foods and beverages like black tea experienced a smaller increase in BMI than those with a lower flavone intake.
Oolong Tea
Oolong tea is a traditional Chinese tea that has been partially oxidized, putting it somewhere between green tea and black tea in terms of oxidation and color. It is often described as having a fruity, fragrant aroma and a unique flavor, though these can vary significantly depending on the level of oxidation. Several studies have shown that oolong tea could help enhance weight loss by improving fat burning and speeding up metabolism. In one older study, 102 people with overweight or obesity drank oolong tea every day for 6 weeks, which may have helped reduce both their body weight and body fat. The researchers proposed the tea did this by improving the metabolism of fat in the body. Another study found that drinking oolong tea twice daily for 14 days increased fat burning by 20%, which could theoretically lead to weight loss.
White Tea
White tea stands out among other types of tea because it is minimally processed and is harvested while the tea plant is still young. White tea has a distinct flavor very different from other types of tea. It tastes subtle, delicate, and slightly sweet. Studies show that white tea is rich in catechins, which may help enhance weight loss (5, 19). Furthermore, one animal study showed that white tea extract could reduce fat gain in mice on a high fat diet by boosting metabolism, increasing the breakdown of fat cells, and preventing the formation of new ones (20).
Read also: Effective Herbal Tea Recipes
Pu-erh Tea
Also known as pu’er or pu-erh tea, puerh tea is a type of Chinese black tea that has been fermented. It is often enjoyed after a meal, and has an earthy aroma that tends to develop the longer it’s stored. Some animal studies have shown that puerh tea may help lower blood sugar and regulate fatty acid metabolism (7, 8). Other evidence suggests that it may also support weight loss. In fact, one study found that daily consumption of puerh tea was associated with reductions in body weight, BMI, triglycerides, and cholesterol levels (9). In another 2014 study, 70 males were given either a capsule of puerh tea extract or a placebo. After 3 months, those taking the puerh tea capsule lost approximately 2.2 pounds (1 kilogram) more than the placebo group (10).
Rooibos Tea
Rooibos tea is another type of herbal tea that may be especially effective when it comes to fat burning. In fact, a 2014 test-tube study showed that rooibos tea increased fat metabolism and helped block the formation of fat cells (22).
Hot Spicy Cinnamon Black Tea
Do you ever find that sipping on a cup of our Hot Spicy Cinnamon Black Tea helps curb your food cravings? It's not about tricking your brain into believing you've indulged in something sweet and delightful when you haven't. There is another science at play here. Firstly, cinnamon spice may help suppress your appetite by stabilizing your blood sugar levels and delaying gastric emptying - this makes you feel full and satiated. (4) Secondly, cinnamon contains a food compound called cinnamaldehyde that activates thermogenesis, warming up your internal burner. As discussed above, thermogenesis may help raise your body temperature to burn more calories.
Strawberry Hibiscus Organic Herbal Tea
Enjoy the vibrant pink hues of a cold brewed cup of Strawberry Hibiscus Organic Herbal Tea, revealing a delightful blend of sweet, tart, and lightly floral flavor notes. This caffeine-free herbal weight loss tea not only tantalizes the taste buds but also packs a healthy punch. The health benefits lie within the hibiscus tea, known for its robust protective effects against obesity by reducing fat absorption and minimizing weight gain.
Other Herbal Teas
- Fennel Tea: May help to naturally reduce cravings and suppress appetite, possibly due to its effect on ghrelin, the hunger hormone.
- Peppermint Tea: May ease bloating and digestion issues, reduce water retention, and support gut health.
- Ginger Tea: Acts as natural metabolism boosters, stimulating thermogenesis, the process by which your body burns calories to produce heat.
- Dandelion Tea: May ease bloating and digestion issues, reduce water retention, and support gut health.
- Chamomile Tea: May ease bloating and digestion issues, reduce water retention, and support gut health.
Black Tea vs. Herbal Tea
Both black tea and herbal tea offer unique benefits for overall health. Black tea is rich in polyphenols, which are powerful antioxidants that support heart health, improve gut balance, and protect cells from oxidative stress. Regular black tea drinkers have been shown to have a lower risk of heart disease and improved cholesterol levels. The caffeine in black tea can also help enhance focus and alertness, making it a great mid-morning or afternoon pick-me-up. Herbal teas are naturally caffeine-free and provide great nutritional benefits, plus the added bonus of being a good source of hydrating liquids. Depending on the type of herbal tea you choose, you will get various antioxidants and plant compounds that offer different perks. For example, chamomile can promote relaxation and better sleep, peppermint may ease digestion, and rooibos supports antioxidant defenses.
Incorporating Herbal Tea into a Weight Management Plan
If you enjoy drinking herbal tea, there are several ways you can incorporate it into your weight management plan:
- Replace High-Calorie Beverages: Substituting sugary drinks with herbal tea can significantly reduce your daily calorie intake.
- Drink Before Meals: Sipping on herbal tea before meals may help you feel fuller, potentially leading to reduced food intake.
- Choose Unsweetened Varieties: To avoid hidden calories, opt for unsweetened herbal teas.
- Combine with a Healthy Diet and Exercise: Herbal tea is most effective when combined with a balanced diet and regular physical activity.
Cautions and Considerations
While herbal teas can be a part of a healthy lifestyle, it's essential to be aware of potential risks and interactions. Some herbs may interfere with medications or are not recommended during pregnancy or breastfeeding. It's always best to consult with your doctor or a registered dietitian before making significant changes to your diet, especially if you have underlying health conditions.