Tea is one of the world’s favorite beverages and it is used by many people who want to lose weight or maintain their health. Both black and green tea contain caffeine and the soothing amino acid L-theanine.
Black tea contains theaflavins, thearubigins and catechins, however they are oxidized so some of the benefits may not be as potent as those of unoxidized green tea. However, a study showed that both black and green tea significantly changed the bacteria in the gut, altering energy metabolism.
Green Tea
Organic Green tea has gained popularity as a weight loss aid thanks to its slew of health benefits. It improves immunity and memory, and it prevents lifestyle diseases like heart disease and diabetes. It is also low in calories, making it a healthy choice to replace sugary drinks. Green tea is a rich source of antioxidants, which boost metabolism and help in fat burning. The polyphenols present in it also improve insulin sensitivity, helping in weight loss.
The caffeine in green tea acts as a natural stimulant, improving mood, alertness and reaction time. But the amount of caffeine in green tea is lower than coffee, so it doesn’t cause jitteriness or a spike in blood pressure. Studies have shown that drinking two cups of green tea daily can reduce body fat. The catechins in green tea inhibit an enzyme that breaks down fatty acids, which helps in fat burning.
The best way to reap the benefits of green tea is by choosing a premium, whole leaf green tea brand that has been minimally processed. Look for brands that offer organic and non-GMO products to ensure that the leaves have not been contaminated with pesticides or other harmful chemicals. Moreover, choose green tea with high-catechin content to lose visceral fat, which is associated with serious health conditions like heart disease and diabetes.
Black Tea
Black tea is made from the same Camellia sinensis plant as green tea but it is fermented, producing a more robust brew that can range in color from reddish-to-copper-colored to dark brown. It contains a high amount of caffeine that acts as an appetite suppressant and helps you burn calories. Like green tea, it is also rich in the amino acid L-theanine, which promotes relaxation and decreases stress levels.
In addition to caffeine, black tea contains polyphenols that aid in weight loss. The most abundant polyphenol in black tea is a subgroup called theaflavins, which may help reduce fat storage by influencing metabolism and inhibiting intestinal fat absorption. (1)
A study published in the European Journal of Nutrition found that both black and green tea are able to alter gut bacteria, resulting in an increase in bacterial metabolites that can support weight loss. These metabolites can stimulate the growth of good bacteria that assist with digestion, boost metabolism and reduce calorie intake.
However, not everyone will see the same results when it comes to drinking tea for weight loss. As with any dietary change, it is best to consult a certified nutritionist before making changes. At HealthifyMe, our nutritionists can design and personalize meal plans for you based on your specific needs and goals. Contact us today to get started!
Caffeine
The stimulant in black tea and green tea, caffeine, has been shown to increase metabolism. Combined with a healthy, calorie-controlled diet, it can help you burn fat more quickly. However, caffeine should be avoided in high amounts by those with heart problems, anxiety disorders, stomach ulcers and certain health conditions such as kidney disease.
Green tea contains an antioxidant called EGCG, which has been found to promote weight loss by increasing the breakdown of fat in the body. One study found that consuming a cup of green tea with EGCG and caffeine 90 minutes before exercise significantly increased fat oxidation. The effect lasted for over an hour, indicating that EGCG and caffeine can have a synergistic effect on fat burning (4).
The EGCG in green tea can inhibit an enzyme that breaks down the hormone norepinephrine, which boosts the breakdown of fat in the bloodstream and makes it available for energy by cells like muscles. The combination of EGCG and caffeine in green tea may also increase thermogenesis, the process by which your body burns calories for energy.
Other types of tea, including white, oolong and pu-erh teas, can also aid in weight loss as they contain varying amounts of catechins and caffeine. However, it is important to note that these teas may have additional ingredients such as sugar and artificial flavors.
Polyphenols
Polyphenols are plant compounds that act as antioxidants to help prevent cellular damage caused by free radicals, which are produced during normal metabolism and from exposure to pollution, tobacco smoke, rancid oils, and other sources. Various studies have linked consumption of polyphenols to decreased risk of cardiovascular disease, cancer, diabetes, and inflammatory conditions.
Polyphenol compounds can be divided into four categories based on their chemical structure and other molecules they contain: phenolic acids, flavonoids, stilbenes, and lignans. Generally, phenolic acids are found in acidic-tasting fruits such as blueberries and cherries while flavonoids are abundant in colorful vegetables such as spinach, beets, and kale. The most common stilbenes are quercetin and resveratrol, while lignans are found in whole grains, berries, nuts, and seeds.
After a 4-week dietary intervention, researchers found that mice who consumed either green tea or black tea lost weight and were at a lower body fat percentage than those who did not drink the teas. Additionally, the mice who consumed the teas had less of the gut bacteria associated with obesity and more of the bacteria that promote lean body mass.
The results suggest that black tea could be beneficial for weight loss because of its EGCG and theaflavins. During the fermentation process that gives black tea its characteristic color, theaflavins are formed, which can stimulate the growth of gut bacteria and create short-chain fatty acids, a type of bacterial metabolite that has been shown to alter liver energy metabolism.
