Black Tea for Weight Loss – A Simple Guide
Drinking tea has been associated with weight loss and other health benefits due to its low-calorie content and potential to increase fat oxidation and metabolism.
Green tea and oolong tea are two types of tea that have been significantly studied for their potential weight loss benefits. However, black tea is a more oxidised form of tea than oolong, green, or white tea and is one of the most popular tea varieties.
UK data indicates that the 50-64 age group consumes more black tea than the 19-24 age group, with 644 ml consumed by the former and 298 ml consumed by the latter.
Tea is a rich source of antioxidants and other nutrients that can contribute to overall health. To make the most of tea’s potential weight loss benefits, one should consume it unsweetened or with minimal honey or other natural sweeteners.
It’s important to remember that tea should be part of an overall healthy diet and lifestyle that includes balanced nutrition and physical activity.
Black Tea – An Overview
Black tea, derived from the ‘Camellia Sinensis’ plant native to China, has been a popular beverage since ancient times. It has a strong, bold taste and long shelf life and is known for its health benefits.
It is often consumed with milk and sugar and is popular worldwide. Rich in antioxidants, it is thought to have a variety of positive effects on health.
Common varieties of black tea include Assam, Darjeeling, Kenya, Nilgiri and Nepal. Furthermore, black tea is an excellent source of antioxidants, which are essential for the body’s health and well-being.
Although black tea and green tea share similar benefits, scientists are particularly interested in black tea due to its oxidation process. Black tea offers a range of health benefits that make it a worthwhile beverage to incorporate into one’s daily routine.
Nutritional Information of Black Tea
People often drink black tea with milk, but it has the highest health benefits when consumed with water. It has a unique flavour, taste, and texture, ranging from savoury to sweet and from amber to dark brown.
Many drink it for its caffeine content, which can provide energy and alertness and help boost metabolism before a workout.
Black tea contains antioxidants that protect our cells from DNA damage. Studies indicate that these antioxidants in black tea may reduce the risk of atherosclerosis in women. To understand its weight loss benefits, let us look at black tea’s nutritional value.
Nutritional Components of Black Tea
Black tea is a low-calorie beverage with numerous health benefits. One 8-ounce (240 millilitres) serving of black tea contains just two calories, 0 grams of fat, 0 grams of protein, and 0 grams of carbohydrates.
Black tea is a good source of flavonoids, including catechins and theaflavins, potent antioxidants that can reduce the risk of heart disease and stroke and improve cardiovascular health.
Black tea also contains other essential nutrients, such as potassium, manganese, and magnesium, although the amounts may vary depending on the type and preparation of the tea.
Does Black Tea Help Lose Weight?
Some evidence suggests that black tea may have a small role in weight loss. While black tea is not a weight loss supplement, it does contain compounds that may have a modest effect on weight management.
Catechins, a type of flavonoid antioxidant in black tea, may have a small role in weight management. These compounds boost metabolism, increase fat oxidation, and reduce body fat. However, more research is needed to fully understand their impact on weight loss.
Black tea contains catechins and caffeine, which may slightly impact weight reduction. As a stimulant, caffeine can boost metabolism and fat burning, which may aid in weight loss. Although the effects of caffeine on weight loss are usually minimal, it cannot substitute for a balanced diet and exercise.
The HealthifyMe Note
Though black tea may assist in weight loss, it is not a miracle solution. An appropriate diet and regular exercise are essential to sustain a healthy weight. Moreover, the effect of black tea on weight loss demands more human research.
Black Tea Benefits for Weight Loss
There are several ways in which black tea may help with weight loss:
Boosting Metabolism
Black tea contains caffeine, which is a stimulant that can increase metabolism. A cup of black tea contains around 47 milligrams of caffeine.
It can give you more energy and boost your metabolic rate. When your metabolism is higher, your body can burn more calories, even at rest. As a result, it can help with weight loss.
Increasing Fat Oxidation
Catechins, a flavonoid antioxidant found in black tea, may increase the body’s ability to oxidise fat. Fat oxidation breaks down the fat and uses it as an energy source, which may help with weight loss.
Drinking black tea before exercising can make your workout more effective and help you burn fat faster. Furthermore, the caffeine in black tea increases your body temperature, known as thermogenesis. It causes reactions in your body that aid the metabolism of vitamins and nutrients and fat burning.
Reducing Body Fat
Some studies have suggested that catechins may help to reduce body fat, particularly abdominal fat. However, more research is needed to fully understand catechins’ role in weight loss.
Improves Digestion
A study evaluated the connection between tea compounds and the gut microbiome and suggested that black tea is a probiotic that helps the digestive process.
Furthermore, health professionals maintain that flavonoids specific to black tea can help people lose weight. Additionally, black tea is incredibly low in calories, having only two calories per cup, and contains zero cholesterol and saturated fat.
The HealthifyMe Note
Replacing sugary drinks like juice and soda with black tea is a great way to kick-start your weight loss journey. Black tea contains flavonoids which can help promote fat distribution, leading to healthier weight loss outcomes. Even though black tea may not substitute for a healthy diet and regular exercise, it can still be a great addition to your routine. It not only tastes delicious but also has almost negligible calories. Therefore, black tea is a great way to add variety to your weight loss journey and maintain a healthy weight.
Other Health Benefits of Black Tea
Black Tea Helps Improve Heart Functions
Studies have demonstrated that drinking black tea can reduce the risk of stroke in adults. It is due to flavonoids in the tea, which help prevent plaque buildup in the arteries and reduce cardiac stress.
In addition, the caffeine content in black tea dilates the blood vessels, resulting in increased blood flow to the body’s organs and tissues.
Black Tea Reduces the Risk of Diabetes
Research has indicated that consuming black tea over a long period can help reduce fasting blood glucose levels, potentially leading to a decrease in the incidence of type-2 diabetes. It is due to the high levels of polyphenols, specifically flavonoids.
Black Tea May Help in Preventing Cancer
Antioxidants in black tea can keep these free radicals at bay, playing an essential role in preventing various types of cancer, including skin, breast, ovarian, and stomach cancer. Furthermore, black tea can increase globulin hormones in women during their menstrual cycle.
Black Tea Helps Relieve Stress
The University College London (UCL) research has revealed that drinking black tea can significantly reduce cortisol levels, a stress hormone.
That is because black tea is abundant in I-theanine, an amino acid that promotes relaxation and reduces stress.
Ways to Use Black Tea for Weight Loss
How to Make Black Tea for Weight Loss?
To make black tea for weight loss, you can follow these simple steps:
| Step | Action |
|---|---|
| 1 | Boil water: Bring a pot of water to a boil. The water should be between 190-200°F (88-93°C). |
| 2 | Prepare the tea: Place the desired amount of black tea leaves (or tea bags) in a teapot or infuser. You can use about 1-2 grams of tea leaves per 8 ounces (240 millilitres) of water. |
| 3 | Steep the tea: Pour the hot water over the tea leaves and allow them to steep for 3-5 minutes. You can adjust the steeping time to suit your preference for strength. |
| 4 | Strain the tea: Remove the tea leaves or tea bags from the pot and discard them. |
| 5 | Enjoy: Serve the black tea hot, with or without milk and sweetener. You can also drink it cold by letting it cool and then refrigerating it. |
The Pro Tip for Making Black Tea for Weight Loss
To maximise the weight loss benefits of black tea, you can drink it unsweetened and without milk, as these add calories to the beverage.
You can also add lemon or ginger to your tea, boosting metabolism and aiding digestion. However, it is essential to remember that while black tea may have a modest effect on weight loss, it is not a substitute for a healthy diet and regular exercise.
When to Drink Black Tea for Weight Loss?
No specific time of day is best for drinking black tea for weight loss. Some people prefer to drink it in the morning to help boost their metabolism and energy levels, while others like to drink it in the afternoon as a pick-me-up.
If you are sensitive to caffeine, it may be best to avoid drinking black tea too close to bedtime, as caffeine can disrupt sleep. Likewise, scheduling your caffeine intake for earlier in the day is a good idea, as consuming caffeine later in the day can interfere with sleep.
Possible Side Effects of Black Tea
It is clear that black tea benefits your health, but it is essential to remember that one shouldn’t consume it excessively. Too much black tea can lead to side effects and unwanted reactions. Therefore, the best way to enjoy the health benefits of black tea is to drink it in moderation. That way, you can get all the positive effects without negative consequences.
Some of the potential adverse impacts of overconsuming black tea are as follows.
- Reduced iron absorption
- Increased anxiety and restlessness
- Poor sleep
- Nausea
- Heartburn
- Pregnancy complications
- Caffeine dependence
- Headaches
- Dizziness
It is essential to speak with a certified nutritionist before making any changes to your weight loss plan. They can assist you in determining the impact of a particular beverage on your body. However, since everyone is unique, it is crucial to tailor meal plans to your needs.
HealthifyMe is the perfect partner to help you design and personalise meal plans to fit your needs. So reach out to a HealthifyMe nutritionist today to begin your weight loss journey.
Conclusion
If you are health conscious, it is best to drink plain black tea for its many health benefits, such as controlling diabetes and reducing the risk of heart disease.
However, adding milk, sugar, cream, and syrups will increase the calorie content and possibly reduce its health benefits. Furthermore, avoid ready-to-drink teas and iced teas, as they are less healthy.
Make sure to practice moderate consumption of black tea and consult your doctor before including it in your diet.
Frequently Asked Questions (FAQs)
Q. Is black tea good for you to lose weight?
A. Black tea may have a small role in weight loss, but it is not a magic bullet. It contains compounds, such as caffeine and catechins, that may affect weight management. However, the impact of black tea on weight loss is generally small, and one should not use it as a replacement for a healthy diet and regular exercise.
Q. Is it OK to drink black tea every day?
A. Yes, drinking up to 4 cups daily benefits the body and can cause no harm. However, excessive intake is risky due to caffeine amounts, which can cause adverse effects.
Q. When should I drink black tea for weight loss?
A. There is no specific time of day that is best for drinking black tea for weight loss. Some people prefer to drink it in the morning to help boost their metabolism and energy levels, while others like to drink it in the afternoon as a pick-me-up. If you are sensitive to caffeine, it may be best to avoid drinking black tea too close to bedtime, as caffeine can disrupt sleep.
Q. What is the side effect of black tea?
A. Black tea is generally safe to consume, and most people can enjoy it without experiencing adverse side effects. However, like any food or beverage, it is possible to have too much of it, and some people may be more sensitive to its effects than others. Some side effects can be insomnia, nervousness etc.
Q. Can I drink black tea on an empty stomach for weight loss?
A. It is generally safe to drink black tea on an empty stomach, but paying attention to your body’s response and consuming it in moderation is essential. For example, if you are sensitive to caffeine or have digestive issues, you must consider limiting your intake of black tea or avoiding it on an empty stomach.
The Research Sources
1. A survey carried out in Great Britain on behalf of the Food Standards Agency and the Departments of Health by the Social Survey Division of the Office for National Statistics and Medical Research Council Human Nutrition Research
https://faunalytics.org/wp-content/uploads/2015/05/Citation291.pdf
2. Saita E, Kondo K, Momiyama Y. Anti-Inflammatory Diet for Atherosclerosis and Coronary Artery Disease: Antioxidant Foods. Clin Med Insights Cardiol. 2015 Jul 6;8(Suppl 3):61-5. doi: 10.4137/CMC.S17071. PMID: 26279633; PMCID: PMC4519361.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4519361/
3. Pan H, Gao Y, Tu Y. Mechanisms of Body Weight Reduction by Black Tea Polyphenols. Molecules. 2016 Dec 7;21(12):1659. doi: 10.3390/molecules21121659. PMID: 27941615; PMCID: PMC6273558.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273558/
4. Nagao T, Komine Y, Soga S, Meguro S, Hase T, Tanaka Y, Tokimitsu I. Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men. Am J Clin Nutr. 2005 Jan;81(1):122-9. doi: 10.1093/ajcn/81.1.122. PMID: 15640470.
https://pubmed.ncbi.nlm.nih.gov/15640470/
5. Bond T, Derbyshire E. Tea Compounds and the Gut Microbiome: Findings from Trials and Mechanistic Studies. Nutrients. 2019 Oct 3;11(10):2364. doi: 10.3390/nu11102364. PMID: 31623411; PMCID: PMC6835862.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835862/
6. Jing Y, Han G, Hu Y, Bi Y, Li L, Zhu D. Tea consumption and risk of type 2 diabetes: a meta-analysis of cohort studies. J Gen Intern Med. 2009 May;24(5):557-62. doi: 10.1007/s11606-009-0929-5. Epub 2009 Mar 24. PMID: 19308337; PMCID: PMC2669862.
