Teas contain a unique blend of amino acids and polyphenols that have been associated with increases in metabolic rate, insulin sensitivity and weight loss. Tea consumption does not make up for poor dietary choices, but it can, in fact, provide a cushion to help continue your weight-loss efforts. Choose the appropriate tea for your weight-loss goals.
Tea Basics
Teas are typically made from dried leaves of plants that are steeped for periods of time. Green tea, oolong and black tea---cousins in the tea family---are frequently consumed and offer unique benefits to those seeking additional weight loss as they contain certain polyphenols like EGCG in green tea that have been implicated in improved weight loss and body composition.
Green Tea
Green tea is a valuable asset and the most researched tea variety for its impact on weight loss and body composition. Regular consumption of green tea has been associated with increased metabolic rate---the rate at which your body burns fat---increased fat oxidation during exercise and improvements in your body's ability to process meals high in carbohydrate, says Dr. Jonny Bowden, a clinical nutrition specialist. Consumption of green tea should be frequent and moderate volume. Most research demonstrates powerful weight-loss effects with 2 to 5 cups of green tea daily, Bowden says.
Oolong Tea
Oolong tea has many unique effects; perhaps most helpful in weight loss efforts is oolong tea's ability to mitigate the negative effects of meals with excessive fat concentrations. Research by Dr. Tariku Hsu published in the November 2006 issue of "European Journal of Clinical Nutrition" demonstrated that three daily servings of oolong tea reduced the amount of fat absorbed and stored following a meal of potato chips. Oolong tea may also improve the body's fatburning ability in concert with its ability to reduce absorption, Hsu says.
Black Tea
Black tea, a cousin of green and oolong teas, has unique weight-loss benefits, particularly its ability to improve insulin sensitivity. When fed a meal high in carbohydrates, those with low insulin sensitivity are at greater risk of storing blood sugar as fat, whereas those with high insulin sensitivity use blood sugar for energy. Bowden suggests consuming several cups of black tea per week to enhance insulin sensitivity.
Choosing Tea
The effects of oolong, green and black teas are synergistic in weight loss efforts, so there may be no need to choose only one type of tea to drink, Bowden says. Instead, emphasize regular consumption of a variety of teas to achieve maximal benefits. Shoot for 2 to 4 cups of tea daily, or choose to supplement with tea extract capsules, according Bowden.
References
- "150 Healthiest Foods on Earth"; Jonny Bowden, CNS, PhD; 2007
- "European Journal of Clinical Nutrition"; Polyphenol-Enriched Oolong Tea Increases Fecal Lipid Excretion; Tariku Hsu, PhD; November 2006
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