10 best teas for weight loss, according to science

If weight loss is one of your health goals, sipping on certain unsweetened teas might help you in your journey — especially when incorporated into a balanced and healthy diet. So, which ones should you be drinking? The best teas for weight loss include:

1. Green tea

2. Black tea

3. Ginger tea

4. Hibiscus tea

5. Rooibos tea

6. Oolong tea

7. Yerba mate tea

8. White tea

9. Pu-erh tea

10. Peppermint tea

Ahead, we take a closer look at these 10 teas and how they may help you meet your goals.

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1. Green tea

Green tea is one of the top teas for weight loss. It’s packed with antioxidants, particularly catechins. A quick science lesson: Antioxidants are beneficial molecules that fight free radicals to ultimately reduce oxidative stress. 

This can be particularly helpful for managing weight since oxidative stress and obesity are closely linked. Obesity increases oxidative stress, which can worsen metabolic health.  

Research has found that the catechins and caffeine in green tea can boost metabolism, which can increase the body’s ability to burn calories and potentially lead to some effects on weight loss.

In addition to general green tea, matcha is a specific type of powdered tea made from finely ground green tea leaves. Matcha is packed with antioxidants. It also contains high levels of EGCG catechins and, of course, caffeine, both of which may give your metabolism a boost. 

Animal studies suggest that matcha may help combat obesity and metabolic disorders induced by high-fat diets, but more research is needed in humans. Additionally, a small study in women found that matcha may promote more fat burning during exercise. 

2. Black tea

Drinking black tea for weight loss can have its merits. The beverage is packed with polyphenols, a type of plant compound with antioxidant properties. In other words, polyphenols  \can be especially effective at combating oxidative stress, which is closely linked to obesity and its metabolic complications. 

What’s more, research has found that these antioxidant-esque compounds in black tea can decrease fat and sugar digestion. This can potentially reduce how many calories your body absorbs, paving the way for potential weight loss, though more research in humans is needed.

Black tea is also high in caffeine, which has been shown to support fat burn. In fact, according to the US Department of Agriculture (USDA), black tea contains more caffeine than green tea: an 8-ounce cup of black tea contains 48 mg of caffeine, while the same amount of green tea contains nearly 29 mg.  

So, if you’re looking for one of the best teas for weight loss and a boost of energy, black tea might fit the bill.

3. Ginger tea

Known for its zesty and spicy flavor, ginger tea can be considered another beneficial tea for weight loss, largely because of gingerol, the main compound found in ginger. 

Gingerol boasts antioxidant, anti-inflammatory, and blood glucose-lowering properties, making it (and, thus, ginger tea) particularly powerful at fighting oxidative stress, inflammation and high blood sugar — all of which can contribute to obesity and can worsen metabolic health. 

But that’s not all gingerol may be able to do in terms of promoting weight loss. According to a 2019 lab study, the compound may be able to boost metabolism by acting on cellular pathways. 

Plus, a 2023 animal study found that gingerol can lower adipogenesis (i.e. the buildup of fat cells) by reducing the growth and multiplication of fat cells. However, it’s worth noting that these studies didn’t involve people, so more research on the weight loss effects of gingerol (and ginger tea) in humans is needed. 

4. Hibiscus tea

If you enjoy bright and tart flavors, hibiscus tea might deserve a spot in your weight management routine. That’s because the drink contains anthocyanins, aka plant pigments with potent antioxidant properties. 

In addition to fighting oxidative stress — which, again, is closely linked to obesity and weight gain — anthocyanins might reduce carbohydrate absorption by inhibiting enzymes that break down carbohydrates in lab studies. This may decrease how many calories your body takes up from carbs, possibly reducing overall body weight. But more research in humans is needed.

But that’s not all: Anthocyanins have been shown to lower lipogenesis (the production of fats) and increase lipolysis (the breakdown of fats) in animal and lab studies, which could boost metabolism. They can also slow down the activity of pancreatic lipase, a protein that breaks down fat in your diet to prepare for fat absorption. 

As a result, anthocyanins (and hibiscus tea) may decrease how much fat — and thus calories — are absorbed in the body, helping to support weight loss.

5. Rooibos tea

As a rich source of antioxidants, rooibos tea may promote weight loss by reducing oxidative stress and inflammation, which, as you (hopefully) know at this point, are closely linked to weight gain. Rooibos tea has also been found to reduce adipogenesis (i.e. the formation of fat cells) in lab studies, potentially decreasing overall accumulation of body fat. 

Plus, the herbal tea is a calorie-free drink with a slightly sweet flavor. This makes it an ideal swap for sugar-sweetened beverages, which tend to be high in calories. Drinking too much of the latter can lead to weight gain, and sipping on zero-calorie alternatives — like rooibos tea — can help manage weight.

6. Oolong tea

Oolong tea is a traditional Chinese tea that’s full of disease-fighting antioxidants, which can reduce risk factors associated with obesity, including oxidative stress and inflammation. 

There’s also some evidence from animal studies that the drink may be able to decrease the buildup of fat tissues, potentially helping weight loss. The only catch? Most of the studies examining the link between oolong tea and weight involve rats. So more research on humans is needed to truly determine oolong’s tea benefits for weight loss. 

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7. Yerba mate 

With a rich and earthy flavor, yerba mate is a tea that’s rich in polyphenols, plant compounds with antioxidant properties. It also contains caffeine and theobromine, another plant compound that boosts energy. 

Some research shows that consuming yerba mate supplements for 12 weeks may reduce body fat percentage, though effects on overall body weight have been inconsistent. 

However, keep in mind that this was through yerba mate supplements, not tea itself. Additionally, lab and animal studies suggest that yerba mate can improve fat burning. However, more research is needed to confirm these benefits from drinking yerba mate tea specifically.  

8. White tea 

White tea is a minimally processed tea with a light and subtle flavor, packed with polyphenols and antioxidants. It also contains high levels of EGCG, which results in antioxidant and anti-inflammatory properties.

Lab and animal studies suggest that white tea shows promise for stimulating lipolytic activity (fat breakdown) and reducing levels of blood triglycerides (a type of fat in the bloodstream). Another small study in humans also showed that white tea may help reduce body weight and prevent obesity. However, human studies on white tea and weight loss are very limited, so more research is needed.  

9. Pu-erh tea

Pu-erh tea is a unique type of fermented tea that’s been used in traditional Chinese medicine for centuries, particularly to support metabolic health. The tea has been shown to help improve cholesterol levels and overall lipids (fats) in the blood.

There’s some evidence from a small clinical trial showing that pu-erh tea extract may help people with metabolic syndrome lose some weight and reduce body mass index (BMI), along with improvements in lipid profile. Another study also showed promising results, with participants experiencing weight loss, fat reduction, and even reduced appetite after drinking pu-erh tea. But not all of these findings were statistically significant.

10. Peppermint tea

Peppermint has properties that may be beneficial for the digestive tract. The menthol in peppermint is thought to be antispasmodic, meaning it relaxes muscles in the gastrointestinal tract and may reduce bloating. While less bloating doesn’t equal weight loss, it could make you feel and appear slimmer.

Additionally, a small study found that peppermint oil may reduce appetite. However, more research is needed to determine whether peppermint tea would have the same appetite-suppressing effects. 

Teas that support potential weight loss, such as those listed above, are very different from the “weight loss teas” you might see on social media. 

Also known as “detox teas” or “teatoxes,” these herbal drinks are marketed specifically for weight loss, but can have a  diuretic effect or even contain laxatives such as sennosides, according to Johanna P. Salazar, MS, RDN, registered dietitian. 

This means they promote urination and bowel movements, respectively, which can lead to temporary weight loss by removing water and waste from the body.

So what is in weight loss teas, exactly? The exact ingredients depend on the product, but “some [are] green tea extract, dandelion, peppermint, licorice, senna, and fennel,” Salazar says. 

These teas are also associated with many risks. For starters, since herbal products are considered supplements, they’re not regulated by the US Food and Drug Administration (FDA) like prescription medications. This means  they don’t have to go through rigorous testing, so it’s difficult to know if they’re safe or effective. 

Some detox teas have even been found to contain potentially harmful ingredients, such as sibutramine, a weight loss drug that was removed from the market in October 2010 for safety reasons. It can increase blood pressure and heart rate in some people, posing a risk for those with a history of heart disease or stroke. Plus, it may interact with other medications.  

Due to their diuretic and laxative properties, these “detox teas” can also negatively affect the gastrointestinal system, Salazar says. 

Long-term use of laxatives can cause abdominal pain, cramping, and diarrhea. What’s more, laxative-induced bowel movements can rid the body of essential electrolytes, such as sodium, potassium, chloride, and magnesium, which are crucial for maintaining blood pressure and hydration, she explains. Overall, research on weight loss or detox teas is lacking, but they are not regulated by the FDA the same way medications are and could potentially have harmful effects. 

• Eat a balanced diet. Focus on eating fruits, vegetables, whole grains, lean protein (think: chicken and fish), and sources of healthy fats. Fruits, vegetables, and whole grains contain fiber, which helps you feel fuller for longer.  Lean protein and healthy fats also help you feel fuller for longer, further helping your weight loss efforts. 

• Get enough sleep. Inadequate sleep has been linked to changes in appetite-regulating hormones, such as decreased leptin (which signals fullness) and increased ghrelin (which can lead to a bigger appetite and weight gain over time). shown to reduce leptin (the satiety hormone) and increase ghrelin (the hunger hormone), leading to a bigger appetite and weight gain. To support a healthy weight, try to get 7–9 hours of shut-eye per night.

• Practice stress management. Chronic mental and emotional stress can increase cortisol, not to mention chronic inflammation, fueling the possibility of weight gain. Try to prioritize stress management techniques, such as meditation, journaling, and deep breathing. 

• Stay hydrated. Drinking plenty of fluids supports healthy metabolism. Plus, thirst can be mistaken for hunger in some people, so regularly drinking water can help curb your appetite. Of course, there is such a thing as drinking too much water, so consult a healthcare provider before drastically changing your water consumption.  

• Exercise regularly. Exercise is a key component of any weight management routine, as regular physical activity can support weight loss by burning calories. Aim for at least 150 minutes of moderate aerobic activity (or 75 minutes of vigorous activity) per week. Also, try to do strength training at least twice a week, which will help build muscle. The more muscle you have, the more calories you’ll burn at rest.

• Consult a pro. Everyone’s weight loss journey is different; some people may need a little extra support. So, you may also consider consulting a healthcare provider to discuss other steps you can take to meet your weight loss goals, such as taking certain weight loss medications like the Wegovy pen, Wegovy pill, and Zepbound. On Ro, for example, a provider can review your health history and weight loss goals to determine if you’re a good candidate for medication and prescribe it from there, if so. 

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No tea (or drink or food or…well…any one thing) is a silver bullet for weight loss, but some types may be able to help you reach your goals. Here are the key takeaways when it comes to weight loss teas: 

• Some of the best teas for weight loss include green, black, ginger, hibiscus, rooibos, and oolong teas, among others. 

• When part of a balanced diet, these teas — alongside regular exercise and an all-around healthy lifestyle — may help support your weight loss goals.

• Opt for general teas rather than teas that are specifically marketed as weight loss or detox tea, as these are not regulated by the FDA the same way medications are and can contain harmful ingredients.

• Consult a healthcare provider before you start sipping anything new, as some teas contain caffeine and others might interact with certain medications.