The Best Types Of Tea For Intermittent Fasting Periods

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The Best Types Of Tea For Intermittent Fasting Periods

Intermittent fasting has become a popular dietary approach for better health and well-being. With its flexible schedules and potential benefits for weight management and metabolism, many have turned to intermittent fasting to achieve their health goals. 

However, navigating the fasting periods can sometimes be challenging, leading individuals to seek strategies to ease hunger and cravings. One such strategy gaining traction is incorporating herbal teas into intermittent fasting routines.

Let’s explore the best types of tea for intermittent fasting periods, their role in supporting your journey, and the difference they can make in your fasting experience.

Why Choose Intermittent Fasting?

Intermittent fasting is an eating pattern that alternates between periods of fasting and eating. One of the most common intermittent fasting methods is the 16/8 method, which involves a 16-hour fast followed by an 8-hour eating window.

The 5:2 method is an alternative that entails eating regularly five days a week and capping calories at 500–600 on two non-consecutive days.

Additionally, alternate-day fasting alternates between fasting days, where little to no calories are consumed, and non-fasting days where eating is unrestricted.

Intermittent fasting has been found to have health benefits. Research indicates that reducing calorie intake and increasing fat burning may lead to weight loss1,2

Intermittent fasting has been associated with improved insulin sensitivity, which could help lower the risk of type 2 diabetes3,4.

Furthermore, intermittent fasting has been shown to induce cellular repair processes and may benefit brain health and longevity5,6.

Overall, intermittent fasting offers a flexible and practical approach to improving health and may be suitable for individuals seeking a sustainable way to manage their weight and enhance metabolic health.

Health Benefits Of Tea While Intermittent Fasting

Incorporating tea consumption into intermittent fasting routines can offer several health benefits, such as:

Promotes Weight Loss

Drinking tea can help promote weight loss during intermittent fasting. Research suggests that compounds found in tea, such as green tea catechins and caffeine, can enhance metabolism and increase fat oxidation, leading to more significant calorie expenditure and helping to lose weight7.

A study found that green tea consumption significantly reduced body weight and waist circumference in overweight and obese individuals undergoing intermittent fasting8,9.

Supports Metabolism

Tea consumption during fasting periods can help the body metabolize fat more efficiently. Studies have shown that the polyphenols present in tea, especially green tea, can activate enzymes that break down stored fat for energy10.

Researchers observed increased fat oxidation and energy expenditure in individuals who consumed green tea extract during fasting11.

Boosts Immune System

Herbal teas can notably support immune function during fasting. Herbal teas like chamomile and ginger contain antioxidants and anti-inflammatory compounds that help strengthen the immune system. 

A study found that consuming chamomile tea was associated with increased antibacterial activity and improved immune response12,13.

Heart Health Benefits

Regular tea consumption has been linked to reduced risks of cardiovascular diseases. Incorporating tea into the diet during intermittent fasting can further support heart health.

A meta-analysis demonstrated a significant association between tea consumption and a reduced risk of coronary heart disease14.

Maintains Body Weight

Drinking tea during fasting periods can help individuals maintain a healthy weight. Research suggests that the combination of hydration, mild caffeine content, and potential appetite-suppressing effects of tea can contribute to better weight management.

A study found that regular tea consumption was associated with lower body fat percentage and BMI15.

The Best Types Of Tea For Intermittent Fasting Periods

Tea can be enjoyed in various forms, such as tea bags, capsules, strips, or loose leaves. Regardless of your preferred tea consumption method, intermittent fasting teas can aid your fasting journey. The best ones for intermittent fasting are:

1. Herbal Tea

Herbal teas, such as chamomile or peppermint tea, are caffeine-free options that can help soothe your stomach and alleviate hunger during fasting.

Peppermint tea, in particular, contains peppermint oil, which has been shown to reduce appetite and promote feelings of fullness16.

2. Ginger Tea

Ginger tea is renowned for its digestive benefits, making it an excellent choice for easing discomfort during fasting. Its spicy and warming properties can also help suppress appetite and keep cravings at bay17,18.

3. Hibiscus Tea

Hibiscus tea is not only flavorful but also rich in antioxidants, which can support overall health during fasting. It also helps lower blood pressure and reduce bad cholesterol19,20.

Its tart flavor can satisfy taste buds without adding any calories, making it an excellent choice for fasting periods.

4. Green Tea

Green tea is well-known for its metabolism-boosting properties, making it a favorite for those looking to enhance fat burning during fasting. Its moderate caffeine boosts gentle energy without compromising your speed7,8,9.

5. Oolong Tea

Oolong tea balances green and black tea, providing a unique flavor profile and moderate caffeine content. It can help support metabolism and energize you throughout your fasting window.

A cup of freshly brewed oolong tea has about 38mg of caffeine21. It also contains an amino acid called L-theanine, which positively affects cognitive performance and relaxation22.

6. Rooibos Tea

Rooibos is a caffeine-free herbal tea with a rich, earthy flavor. It is not related to green or black tea.

Given its natural lack of caffeine, rooibos tea is a superb substitute for black or green tea23.

However, overindulgence has been associated with heart palpitations, heightened anxiety, disrupted sleep patterns, and headaches24. So it’s best to consume rooibos tea in moderation to avoid these potential side effects.

7. Black Tea

Black tea offers a bold flavor and a moderate caffeine boost, making it suitable for those who prefer a stronger tea during fasting. It also contains the amino acid L-theanine22.

Just be mindful not to add sweeteners or milk to maintain your fast.

8. White Tea

White tea is known for its delicate flavor and high antioxidant content, making it a gentle option for fasting periods. It can provide a refreshing break from water while supporting your overall health goals.

White tea contains abundant polyphenols, which offer potent antioxidant benefits. These compounds are essential in combating chronic inflammation by shielding the body from oxidative stress caused by free radicals25,26.

Final Thoughts

Incorporating tea into your intermittent fasting routine can be a game-changer for supporting your health goals. Opting for unsweetened tea varieties ensures you receive the benefits without adding unnecessary calories. 

While some teas contain caffeine, it generally contains less than coffee, making it a suitable option for those sensitive to caffeine or aiming to limit their intake. 

However, be mindful not to consume excessive amounts of tea, as caffeine can accumulate in the body, which can disrupt sleep patterns and cause other adverse effects. 

Whether you prefer green, black, or other types of tea during fasting periods, moderation is vital to optimizing your fasting experience and reaping the benefits of intermittent fasting.


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2 Institute of Medicine (US) Subcommittee on Military Weight Management. Weight Management: State of the Science and Opportunities for Military Programs. Washington (DC): National Academies Press (US); 2004. 4, Weight-Loss and Maintenance Strategies.

3 Yuan X, Wang J, Yang S, Gao M, Cao L, Li X, Hong D, Tian S, Sun C. Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. Int J Endocrinol. 2022 Mar 24;2022:6999907. doi: 10.1155/2022/6999907. PMID: 35371260; PMCID: PMC8970877.

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7 Vernarelli JA, Lambert JD. Tea consumption is inversely associated with weight status and other markers for metabolic syndrome in US adults. Eur J Nutr. 2013 Apr;52(3):1039-48. doi: 10.1007/s00394-012-0410-9. Epub 2012 Jul 10. PMID: 22777108; PMCID: PMC3515715.

8 Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012 Dec 12;12(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. PMID: 23235664; PMCID: PMC8406948.

9 Basu, A., Sanchez, K., Leyva, M. J., Wu, M., Betts, N. M., Aston, C. E., & Lyons, T. J. (2010). Green Tea Supplementation Affects Body Weight, Lipids, and Lipid Peroxidation in Obese Subjects with Metabolic Syndrome. Journal of the American College of Nutrition, 29(1), 31–40. https://doi.org/10.1080/07315724.2010.10719814

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14 Yang X, Dai H, Deng R, Zhang Z, Quan Y, Giri M, Shen J. Association between tea consumption and prevention of coronary artery disease: A systematic review and dose-response meta-analysis. Front Nutr. 2022 Nov 24;9:1021405. doi: 10.3389/fnut.2022.1021405. PMID: 36505265; PMCID: PMC9729734.

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18 Bode AM, Dong Z. The Amazing and Mighty Ginger. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 7. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92775/

19 Najafpour Boushehri, S., Karimbeiki, R., Ghasempour, S., Ghalishourani, S., Pourmasoumi, M., Hadi, A., Mbabazi, M., pour, Z. K., Assarroudi, M., Mahmoodi, M., Khosravi, A., Mansour‐Ghanaei, F., & Joukar, F. (2020, January 14). The efficacy of sour tea (Hibiscus sabdariffa L.) on selected cardiovascular disease risk factors: A systematic review and meta‐analysis of randomized clinical trials. Phytotherapy Research, 34(2), 329–339. https://doi.org/10.1002/ptr.6541

20 Sanadheera, S., Subasinghe, D., Solangaarachchi, M. N., Suraweera, M., Suraweera, N. Y., & Tharangika, N. (2021, July 27). Hibiscus rosa-sinensis L. (red Hibiscus) Tea, Can It Be Used as A Home-Remedy to Control Diabetes and Hypercholesterolemia? Biology, Medicine & Natural Product Chemistry/Biology, Medicine, and Natural Product Chemistry. https://doi.org/10.14421/biomedich.2021.101.59-65

21 FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/1104264/nutrients

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23 Piek H, Venter I, Rautenbach F, Marnewick JL. Rooibos herbal tea: An optimal cup and its consumers. Health SA. 2019 Feb 21;24:1090. doi: 10.4102/hsag.v24i0.1090. PMID: 31934411; PMCID: PMC6917459.

24 Temple JL, Bernard C, Lipshultz SE, Czachor JD, Westphal JA, Mestre MA. The Safety of Ingested Caffeine: A Comprehensive Review. Front Psychiatry. 2017 May 26;8:80. doi: 10.3389/fpsyt.2017.00080. PMID: 28603504; PMCID: PMC5445139.

25 Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009 Nov-Dec;2(5):270-8. doi: 10.4161/oxim.2.5.9498. PMID: 20716914; PMCID: PMC2835915.

26 Almajano, M. P., Carbó, R., Jimenez, J., & Gordon, M. H. (2008, May 1). Antioxidant and antimicrobial activities of tea infusions. Food Chemistry. https://doi.org/10.1016/j.foodchem.2007.10.040


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