Kombucha tea has been used for over two centuries in China and more than ten decades through Europe and Asia for its benefits. Recently, the drink is trending as the new wonder tea for shedding off pounds. So, does the kombucha weight loss tea live up to the hype?
If your current routine has taken a toll on your waistline and your belly, then one of the ways you can lose weight is by changing your diet. Incorporating kombucha tea into your routine is a great way to get started with your training. Here is what you need to know about this magical tea, its benefits, how to use it for weight loss, and much more.
What Is Kombucha Tea?
Kombucha is a fizzy, sour, and sweet drink made from tea. It is usually yellow-orange.
To make the drink, you have to ferment green or black tea with some bacteria. During this process, the bacteria will break down the sugar and tea to unlock friendly probiotic benefits (24).
After fermentation, the drink will become carbonated. This is the reason why it is usually fizzy.
Kombucha contains the following ingredients:
Read More: Oolong Tea For Weight Loss: Can This Perfect-For-A-Rainy-Day Drink Rev Up Your Metabolism?
Kombucha Health Benefits For Weight Loss
When you use Kombucha tea for weight loss, you do not just shed pounds alone. You will also accrue a lot of health gains. Here are the top kombucha benefits for weight loss that are based on scientific facts:
1. Provides The Benefits Of Green Tea
As you might know, green tea is one of the highly adored beverages in the weight loss world.
This is because it contains bioactive compounds like polyphenols. These compounds function as antioxidants in your body (10).
Kombucha, which has been brewed from green tea, will contain the same compounds as regular green tea. This presumably leads to the same benefits.
Scientists have linked green tea consumption with reduced belly fat, improved cholesterol levels, blood sugar control, increased calorie burning capacity, and much more.
Green tea may also reduce the risk of breast, colon, and prostate cancers (7).
2. Contains Antioxidants
Kombucha tea contains antioxidants even when brewed from black tea.
Antioxidants are substances that eliminate reactive molecules and free radicals that can damage your body cells.
Antioxidants derived from foods or drinks are much better than those from supplements.
Rat studies have found that drinking the “mushroom tea” can reduce liver toxicity caused by toxic compounds and chemicals (8).
Although this is a promising finding, more human research on the topic is needed.
3. Kills Bacteria
During the fermentation of kombucha tea, one of the main substances produced is acetic acid.
This acid can deal with a lot of harmful microorganisms in your body.
The drink also has strong antibacterial properties against infection-causing bacteria and candida yeast (14).
This property helps make sure that your body doesn’t have undesirable bacteria or yeasts; healthy bacteria and yeast won’t be affected.
4. Reduces Heart Disease Risks
Heart disease used to be the world’s leading cause of death. The condition has since been overtaken by COVID 19 (20).
Studies in rats show that kombucha tea can improve heart health. It does so by eliminating bad LDL and improving good HDL cholesterol in just 30 days.
Even more promising, if you brew this drink from green tea, it can help protect your LDL cholesterol from oxidation, which contributes to heart disease.
You will have a 31% low risk of developing heart problems if you take kombucha brewed from green tea.
5. Helps Manage Type 2 Diabetes
Type 2 diabetes has so far affected millions of people worldwide. The condition is characterized by insulin resistance and high blood sugar.
A study in diabetic rats concluded that kombucha tea slows down the digestion of carbohydrates, which leads to reduced blood sugar levels. This also improves kidney and liver functions.
Kombucha tea brewed from green tea may be even more beneficial; green tea has been shown to help curb blood sugar levels (5).
A review of 300,000 subjects found out that drinking green tea lowers the risk of becoming diabetic by 18%.
6. Protects Against Cancer
Cancer is one of the leading causes of death in the world. The condition is characterized by uncontrolled cell growth and mutations.
In test-tube tests, kombucha tea has been shown to prevent the growth and spread of cancerous cells. This is highly attributed to its high concentration of polyphenols and antioxidants.
Polyphenols prevent gene mutations and the growth of cancer cells, as well as promote cancer cell death (17).
7. A Source Of Probiotics
As mentioned earlier, Kombucha is made by adding bacteria, sugar, and yeast to green or black tea. It is then left to ferment for a week or more.
During this process, bacteria and yeast will combine to form mushroom-like films on top of the liquid surface. This is the reason why the drink is sometimes known as mushroom tea.
The fermentation process produces an acid found in vinegar known as lactic acid. A large number of lactic acid bacteria will hence be present in the tea, according to an analysis (19). These bacteria might have probiotic characteristics.
So how does kombucha affect weight loss?
Well, it has probiotics that contain healthy bacteria that promote your gut health. These bacteria may also improve your health and digestion, as well as reduce inflammation.
Kombucha Vs. Smoothies For Weight Loss
When it comes to weight loss, which one is better, Kombucha or smoothies?
Well, both are great alternatives. However, they can only be useful if you do not exceed your daily calorie allowance.
As for smoothies, studies show that if you use them as a replacement meal, then they can be filling like solid foods. Hence, when solid foods are consumed later, you won’t overeat. This can lead to weight loss (16).
As for Kombucha tea, there are limited human studies. However, it contains essential substances such as antioxidants and polyphenols, which have been associated with weight loss.
Ultimately, weight loss is a complex process and has a lot of contributing factors. Hence, you cannot compare and contrast kombucha tea and smoothies since they both lead to weight loss in distinct ways.
Generally, to lose weight, you will need to burn more calories than you take in. Smoothies help you eat fewer calories, and kombucha tea can help you burn fats. You can combine the two for significant potential.
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How To Make Kombucha Weight Loss Drink At Home?
You can purchase kombucha tea in the stores or make it yourself at home. When you make it by yourself, you save money and have control over whatever ingredients you use.
However, you should be careful to make it properly. Contaminated kombucha tea can cause serious health problems and even death! Homemade kombucha tea will also contain a little alcohol content (21).
You will need the following to make kombucha tea at home:
- Green or black tea
- Sugar
- Water
- Premade kombucha or yeast
Use the procedure below to make the tea safely at home:
- Heat up and mix all the ingredients.
- Once the mixture is ready, let it sit at room temperature for a week.
- You should attach an elastic or cloth on top of the jar to allow the mixture to breathe.
- The tea will be ready for consumption in 6 to 12 days. The longer it will stay, the sourer and alcoholic it will become.
To avoid possible contamination of your tea:
- Do not use ceramic or lead containers.
- Only store and prepare kombucha in glass containers
- Always sterilize your equipment before brewing the drink.
- Strictly adhere to the above steps.
If you cannot follow the above simple procedure or you are afraid, then buy kombucha at the nearest store. Commercial kombucha will be tasty and alcohol-free (13).
However, be sure to check the ingredients used. Avoid brands with a lot of added sugars and flavors.
How To Drink Kombucha For Weight Loss?
Now that you know the benefits of kombucha tea and have already bought/brewed it, how do you consume it? Here are some ways you can use the drink to support weight loss:
1. Swap Booze For Kombucha
Drinking alcohol regularly can increase your daily consumption of sugars and calories.
Cocktails, wines, ciders, and beer are the worst as they contain a lot of calories.
Drink Aware states that a small glass of wine contains as much as 114 calories. A pint of cedar contains 240 calories! (2)
According to USDA, a 12 ounce of kombucha contains the following:
- 21.2 calories
- 6 grams of sugar
- 5 grams of carbs
- 0 grams of fat
- 0 grams of protein
Swapping beer’s excessive calories with the fewer kombucha calories for weight loss is a sure way to shed off some pounds.
2. Use A Holistic Approach
Kombucha isn’t going to solve all your belly and waistline fat problems.
Yes, you won’t get fantastic kombucha weight results by consuming the product alone. You need to go the extra mile to enhance the rate at which you shed pounds.
Here are some of the ways you can use to achieve your weight loss goals in no time:
-
Drink A Lot Of Water Before Meals
Drinking water can boost your metabolism by up to 30% for up to 1.5 hours. This will help you burn more calories.
One study showed that taking a half-liter of water for half an hour to meals helped participants eat fewer calories and lose 44% more pounds than those who did not drink water before eating (23).
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Replace Grain Breakfasts With Eggs
Eggs are satiating and can help you eat fewer calories in your next 36 hours. Not only that, but they can also help you lose body fat and weight.
If you do not have eggs, you can substitute them for any other source of proteins.
-
Try Fasting
Short-term studies suggest that fasting is very effective for weight loss as it limits your calorie intake between several periods.
Surprisingly, fasting may also help preserve muscle mass loss during your weight loss journey. However, more quality studies might be needed on the topic (9).
Read More: Intermittent Fasting Meal Plan Example To Help You Navigate Your Journey
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Cut Back On Sugars
Do not add too much sugar to your kombucha tea. Sugar is one of the worst ingredients in the drink.
It is strongly associated with obesity and other conditions such as diabetes and heart disease. So, if you want to lose weight, cut back the consumption of sugars.
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Eat Unrefined Carbs
Refined carbs have sugar and grains whose fiber and nutritious parts have been stripped out.
These carbs can cause a spike in your blood sugar, lead to hunger as well as cravings. This will increase the amount of food you will take a few hours later. Eating excessive refined carbs is linked to obesity (6).
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Use Small Plates
Using a small plate helps some people to eat fewer calories.
However, this might not work for everyone. If you are overweight, then it won’t work for you.
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Count Calories And Control What You Eat
Controlling the number of calories you take each day can be beneficial in your weight loss journey.
Studies show that keeping a food diary helps some people lose weight (3).
Anything that will increase the awareness of what you eat will be beneficial to your weight loss journey.
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Perform Some Exercise
You can choose to do aerobic exercises or just lift weights.
Doing aerobics training is an excellent way to burn a lot of calories and improve your mental and physical health.
Cardio exercises are particularly helpful in losing belly fat.
On the other hand, lifting weights prevent muscle loss when you are dieting or in starvation mode. This is especially helpful if you want to build muscle alongside cutting body fats.
Studies show that lifting weight can also help improve your metabolism; this will lead to weight loss (18).
3. Number of Kombucha To Drink For Weight Loss
Kombucha is safe for most people. However, its consumption should be limited for several reasons.
The drink contains a lot of sugar, so over-drinking it isn’t suitable for your weight loss journey.
To reap a lot of benefits from kombucha without overdoing it, limit your intake to 240 ml per day.
4. Right Time To Drink Kombucha For Weight Loss
So, when should you take your glass of kombucha tea? Is it in the morning, at night, or during meals? Well, here is a breakdown of the best time to take the drink:
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Breakfast
Kombucha contains probiotics; this is why a lot of people love it.
But drinking probiotics on an empty stomach can cause stomach upset if you are not yet accustomed to these probiotics(4).
If you are used to drinking kombucha, then taking it in the morning is the best way to maximize its benefits. Other foods won’t get into the way; the probiotics in the tea will pass through your stomach quickly.
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At Mealtime
Drinking kombucha at mealtime will aid your digestion and make you feel fuller for longer. This is especially useful for weight loss.
Drinking sour and acidic drinks before a meal can also lead to weight loss. However, research on this topic is limited.
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At Night
Kombucha is made from green or black tea, which contains caffeine (12).
If you are sensitive to caffeine, then do not take the drink in the hours before bedtime as you will stay up for many hours.
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The Downsides Of Using Kombucha For Weight Loss
Although kombucha is good for you, it has several side effects when consumed in large quantities. They include the following:
1. Can Lead To Weight Gain
Kombucha is sweet and tasty. This means that you can easily take a lot of it.
Some brands have as high as 120 calories per bottle. If you take the drink daily, it can lead to excess calorie consumption and eventually weight gain.
People who take high-calorie drinks frequently consume more calories on a daily basis than those who don’t, which can lead to weight gain (1).
2. Can Cause Digestive Distress
Consuming too much kombucha can cause bloating effects.
The drink is carbonated, so too much can easily lead to bloating and excessive gas.
Additionally, the tea has compounds known as FODMAPs. These are carbs that can cause digestive issues in some people, especially those living with IBS (15).
3. It Is Dangerous To Some People
The beverage can cause severe side effects to some individuals.
Since the drink contains different types of yeasts and bacteria, it can promote some opportunistic bacteria, which leads to infections in a few people.
For instance, people with weak immune systems like those living with HIV, cancer, or kidney diseases, can develop severe complications by taking kombucha.
It also contains alcohol and caffeine and should be avoided by breastfeeding and pregnant women (22).
The Bottom Line
Kombucha weight loss drink has been linked to a lot of benefits. Not only might the drink help you burn that fat in your belly and waistline, but it can also improve your digestion, prevent a lot of chronic illnesses, and much more. You only have to limit the drink consumption to avoid possible side effects such as weight gain, digestive stress, and so forth.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
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- Resistance training conserves fat-free mass and resting energy expenditure following weight loss (2008, pubmed.ncbi.nlm.nih.gov)
- Sequence-based analysis of the bacterial and fungal compositions of multiple kombucha (tea fungus) samples (2014, pubmed.ncbi.nlm.nih.gov)
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- What are the health benefits of kombucha? (2020, medicalnewstoday.com)
