Oolong tea is a popular beverage that may benefit people trying to lose weight by influencing the potential mechanisms by which weight loss happens.
- Boosts Your Metabolism
Oolong tea may help with weight loss by boosting metabolism. Metabolism is a chemical process in your body that converts food into energy. A more efficient metabolism could make weight loss slightly easier.
Catechins are compounds found in oolong and other types of tea that have an antioxidant and anti-inflammatory effect. Epigallocatechin gallate (EGCG), in particular, is a type of catechin that may be responsible for the positive impact of oolong tea on metabolism.
- Helps Your Body Burn Fat for Energy
Drinking oolong tea may also help your body burn fat (from both food and fat stores) at an increased rate.
In one study, participants consumed two cups of oolong tea, caffeine, or a placebo for two weeks. The researchers found that those who drank oolong tea and caffeine had about a 20% increase in fat breakdown compared to the control group, with no effect on their sleep quality or duration.
These results are promising and indicate that oolong tea may help burn fat. However, more research is needed to study more extended periods and the use of decaffeinated oolong tea to determine whether the fat-burning results are from caffeine or compounds in the oolong tea itself.
- Supports Blood Sugar Regulation
Type 2 diabetes, weight gain, and blood sugar are all interrelated. The antioxidants in oolong tea may help regulate blood sugar and prevent type 2 diabetes.
Evidence shows that other types of tea, such as green, white, and black, can prevent type 2 diabetes and lower blood sugar.3Â It’s possible that oolong tea could, too, but more research is needed to confirm this effect.
- Helps Reduce Appetite
Oolong tea may help with weight loss by reducing your appetite. Feeling fuller will make you less likely to overeat at mealtimes.
Camellia sinensis, the plant from which oolong tea is made, has been shown to reduce appetite. One way it may do this is by decreasing ghrelin and leptin, hormones associated with hunger and fullness.
However, most of the research on tea and appetite reduction has used green tea, and not oolong tea. More research on oolong tea, specifically, is needed to make conclusions.
- Contributes to Gut Health
Oolong tea may help with weight loss by contributing to gut health. Obesity has been linked to poor gut microbiota (the microorganisms, such as bacteria, that live in your gut). Improving your gut microbiota is associated with weight loss.
All types of tea are associated with improving gut microbiota, but fermented teas such as oolong and black are more effective than unfermented teas (e.g., green).
One significant way oolong tea improves gut health is with its polyphenols, which are antioxidant compounds. Over 90% of tea polyphenols pass through the small intestine without being absorbed, eventually reaching microbes in the large intestine.
The polyphenols serve as food for the microbes, which break them down to produce byproducts that benefit your gut health. One of these byproducts is short-chain fatty acids, which help your body burn fat.
- Reduces Inflammation
Oolong tea also has anti-inflammatory effects, primarily due to its health-promoting polyphenols and polysaccharides (molecules that store or supply energy and support digestion).
Obesity is associated with chronic, low-grade inflammation in the body. It’s possible that oolong tea could help reduce this inflammation, but more research using human participants is needed.
- Increases Energy
Oolong tea contains a moderate amount of caffeine. There’s less caffeine in oolong tea than in coffee or green tea, but more than in black tea.
Everyone’s caffeine sensitivity is different. However, the caffeine in oolong tea may be enough to boost energy, focus, and concentration.
It might also give you more energy for physical activity, which can help you burn calories and improve your fitness.
Oolong Tea Nutrition
Oolong tea is made from the Camellia sinensis plant, which also produces the following teas:
- White
- Green
- Yellow
- Black
- Dark
The difference between oolong and other teas from the same plant lies in their processing.
During processing, Oolong tea is partially oxidized (10% to 70%). The oxidation level affects the concentration of bioactive compounds that provide many of oolong tea’s anti-inflammatory and antioxidant health benefits. These compounds include:
- Theanine
- Polyphenols
- Polysaccharides
- Alkaloids
- Vitamins (B, C, A, E, K, and more)
- Flavonoids
- Chlorophyll
- Minerals (magnesium, potassium, copper, calcium, zinc, and more)
Oolong tea contains moderate caffeine. In one cup (approximately 3.5 fluid ounces) of brewed oolong tea, you’ll find about 38 mg of caffeine.
How to Drink Oolong Tea for Weight Loss
How to Prepare Oolong Tea
To prepare oolong tea, follow these steps:
- Boil water.
- Place oolong tea leaves in your cup, either in a tea bag, tea ball, or tea infuser device.
- Pour the boiling water over the oolong tea leaves.
- Let steep for your desired time, typically about three to five minutes.
- Remove oolong tea leaves before drinking.
Traditionally, oolong tea is drunk without any milk or additional ingredients to preserve its delicate flavour. However, some people also choose to add ingredients such as:
- Cream
- Milk
- Sugar
- Lemon
Drink your oolong tea plain, avoiding cream and sugar, to lose weight.
Best Time to Drink It
There’s no “right” time to drink oolong tea, so listen to your body. Consider these timings if your goal is to lose weight:
- Morning:Â Oolong tea contains caffeine, so if you’re sensitive to caffeine, you may prefer to drink it in the morning to prevent sleep disruption.
- Pre-workout:Â You may also drink oolong tea before a workout to boost energy from the caffeine.
- Before meals:Â Because of oolong tea’s appetite-suppressing effects, you might also drink it 30 minutes or so before meals.
How Much to Drink Daily
There’s no exact prescription for how much oolong tea to drink daily for weight loss. The most effective way to lose weight is through lifestyle changes like exercising and eating a low-calorie diet.
Keep in mind that experts recommend limiting caffeine to 400 milligrams (mg) daily, so drink oolong tea in moderation.
Potential Side Effects
Oolong tea is safe to drink. However, as with any beverage that contains caffeine, you may experience side effects if you drink large quantities at a time. These include:
- Racing heartbeat
- Heart palpitations
- Anxiety
- Jittery feeling
- Insomnia
- High blood pressure
- Dehydration
- Upset stomach
- Headache
Key Takeaways
- Oolong tea is a popular tea that may offer weight loss benefits.
- It may help you lose weight by boosting metabolism, burning fat, reducing appetite, increasing energy, improving gut health, reducing inflammation, and regulating blood sugar.
- There is less research on oolong tea than on other teas like green and black; more evidence is needed to make firm conclusions about oolong tea and weight loss. (Verywellhealth)
Written by Sarah Bence, OTR/L. Â Medically reviewed by Aviv Joshua, MS, RDN
