In This ArticleView AllIn This ArticleWeight Loss BenefitsSide Effects
In This ArticleView All
View All
In This Article
Weight Loss Benefits
Side Effects
From lemon water to apple-cider vinegar shots, there is an endless number of trendy drinks that social media influencers claim will help you lose weight fast. Not to mention the large market for “weight-loss teas.” Unfortunately, when it comes to losing weight, there isn’t a single food or beverage that works like magic. Thesmartest approach to weight lossis multifactorial—including lots of fruits and vegetables, whole grains and lean protein on your plate, exercising regularly and adopting healthy sleep habits.
So, what should you be sipping on if weight loss is your goal? Green tea! Read on to find out why.
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Weight Loss Benefits of Green Tea
Tea is the second most widely consumed beverage in the world after water. There are two main categories of tea: true teas and herbal teas. True teas, which include green, oolong, black and white teas, are all made from the leaves of the same plant, theCamellia sinensisplant, while herbal teas are made from the spices, flowers and leaves of edible, non-tea plants.
Although allteas offer potential health benefits, here is why green tea wins out as our No. 1 drink for weight loss.
Helps You Consume Less Added Sugar
Regularly consuming too many sugar-sweetened beverages could come with a slew of negative health effects, such as weight gain, type 2 diabetes and arthritis, according to theCenters for Disease Control and Prevention(CDC). Swapping out a sugar-sweetened beverage for something like unsweetened green tea is an excellent strategy for reducing your added sugar intake.
Swapping higher-calorie beverages like a sweetened coffee drink for an unsweetened tea can effectively reduce your total calorie intake. Americans consume an average of 145 calories from sugar-sweetened beverages daily, so choosing a drink with much less sugar can make a big difference over time, according to theNational Center for Health Statistics.
May Boost Metabolism and Improve Exercise Recovery
True teas all contain some level of catechins, a naturally occurring polyphenol linked to increased metabolism and stimulating the body to break down fat for energy, per a 2020 review in theInternational Journal of Molecular Sciences. Green tea contains the highest levels of catechins. The most well-known and abundant catechin in green tea is called epigallocatechin gallate (EGCG).
Green tea may help with exercise recovery, so you may feel more motivated to get your workout in. The antioxidants in green tea may help reduce the stress and inflammatory response after exercise, which could mean a quicker recovery, according to a 2022 review published in theInternational Journal of Environmental Research and Public Health.
Contains Energy-Boosting Caffeine
The weight loss benefits from green tea may be tied to the combination of EGCG and caffeine, although the research is not clear on this mechanism. Caffeine is a naturally occurring stimulant that canhelp you feel more alertand enhance exercise performance. Researchers do believe that tea consumption in the amounts of 3-4 cups per day influences body weight reduction, possibly from the synergistic effect of the polyphenols and caffeine, according to a 2021 review published inPhysiological Research.
Potential Side Effects
Green tea extract is a popular ingredient in many weight-loss supplements and products. According to theNational Institutes of Health, green tea supplements have been associated with potential adverse effects like constipation, nausea, liver damage and increased blood pressure. However, no safety concerns are reported for consuming green tea as a beverage.
Difficulty Sleeping
One 8-ounce cup of green teacontains about 30 mg of caffeine, which is far less than the 90 to 100 mg of caffeine in a typical cup of coffee. However, choosing a decaffeinated green tea may be a better option if you are moresensitive to caffeine, since caffeine can potentially interrupt how much sleep you get at night. Sleep deprivation or disrupted sleep can alter your body’s hunger hormones—increasing ghrelin, the hormone that tells you to eat, and decreasing leptin, the hormone that tells you you’re full, according to a 2022 review study published inNutrients.
May Interfere with Iron Absorption
Green tea contains natural compounds called tannins and oxalates, and it has been widely accepted that tannins interfere with the body’s ability to absorb iron. In addition, the polyphenols in tea are believed to interfere with iron absorption, according to a 2024 update published inNIH StatPearls.A decrease in iron levels can cause your energy level to plummet, making you feel more tired than usual—this may impact your ability to get your daily physical activity, which could interfere with weight loss efforts.
The Bottom Line
Although the effects of drinking green tea for weight loss are likely small, it still offers some health benefits beyond plain water. If weight loss is your goal, consider sipping on some green tea, as it can keep you hydrated, supply an energy boost from caffeine and provide powerful antioxidants in the form of catechins. There are also some potential negative side effects from consuming green tea that can interfere with weight loss, including difficulty sleeping. If you are considering starting a weight loss plan, see a registered dietitian or speak with your physician to see if adding green tea is right for you and your goals.
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