Oolong Tea for Weight Loss: Benefits, Risks, Optimal Dosage
Reading Time: 14 minutes Drinking oolong tea is an excellent way to improve your health and help yourself lose weight more efficiently.
Not only will oolong tea will help you get healthy and stay healthy in multiple ways, but drinking oolong tea for weight loss is a scientifically backed way to promote weight loss.
Just like green tea and black tea, oolong tea also comes from the Camellia Sinensis plant.
Although green tea, black tea, and yerba mate tea are all great natural fat burners and weight loss aids, oolong tea might be the best tea for weight loss!
I will discuss more about the best oolong tea for weight loss below, but if you would like to buy oolong tea, I suggest Vahdam Himalayan Oolong Tea Bags:
Keep reading below to learn more about the benefits of drinking oolong tea for weight loss.
What is Oolong Tea?
Oolong tea, a traditional Chinese tea, occupies a unique position in the spectrum of teas.
It is distinct from green tea and black tea, both of which also originate from the Camellia Sinensis plant.
The defining characteristic of oolong tea lies in its partial fermentation process, which places it between unfermented green tea and fully fermented black tea in terms of oxidation and flavor.
The oxidation process of oolong tea can vary significantly, ranging from 8% to 80%, which results in a wide diversity of flavors and aromas.
This spectrum can offer a delicate, floral taste akin to green tea on the lower end of oxidation or a robust, malty flavor similar to black tea when more heavily oxidized.
Cultivation and production of oolong tea are predominantly centered in China and Taiwan, with each region contributing its unique twist to the tea.
This regional variation leads to an impressive array of oolong teas, each with distinct characteristics.
For instance, the famous Taiwanese “Milk Oolong” offers a creamy, buttery taste, while the Chinese “Da Hong Pao” presents a rich, earthy flavor.
In addition to its delightful flavor profile, oolong tea is also celebrated for its health benefits.
It contains several vitamins, minerals, and antioxidants, which are known to offer a range of health benefits, including aiding digestion, improving skin health, and even reducing stress levels.
Its role in weight management, particularly in increasing your metabolism, makes it a popular choice for those looking to maintain a healthy lifestyle.
Oolong tea is not just a beverage; it’s an experience.
Its diverse range, from light and fragrant to dark and full-bodied, coupled with its health benefits, makes it a fascinating subject for tea enthusiasts and health-conscious individuals alike.
Why is Oolong Tea Good for Weight Loss?
Oolong tea is a great home remedy for weight loss for many reasons.
Polyphenol Content
The first reason that drinking oolong tea for weight loss is a good idea is that the polyphenol compounds present in oolong tea are effective in controlling the body’s metabolism, by activating certain enzymes that trigger the functions of the fat cells found in the body.
By activating this process, the consumption of just two cups of oolong tea every day can greatly reduce obesity
In 2014, an animal study published in The Journal of Nutrition reported that polyphenols obtained from green, oolong, or black tea helped to increase fat and weight loss, even with a high-sugar diet.
One of the polyphenols known as “catechins” has been shown to prevent your metabolism from slowing down while you lose weight, an effect with negates the stalling of weight loss that occurs naturally.
As stated in a review article that was published in The American Journal of Clinical Nutrition in 2013, this effect of oolong tea makes it slightly easier to keep losing weight and maintain weight loss.
Furthermore, in a study published in the Chinese Journal of Integrative Medicine in February 2009, the consumption of oolong tea for six weeks assisted participants in decreasing both their body fat and overall weight.
As stated by the study,
“Oolong tea could decrease body fat content and reduce body weight through improving lipid metabolism. Chronic consumption of oolong tea may prevent against obesity.”
By simply drinking oolong tea instead of other beverages, you may be able to nearly double your average amount of body fat burned!
If you are someone who has never drunk oolong tea before, this can be an excellent and easy way to break through a weight loss plateau.
Caffeine Content
Oolong tea’s caffeine content is a key factor in its role as an aid in weight loss.
Generally, oolong tea contains a moderate amount of caffeine, typically falling between the caffeine levels of green tea and black tea.
The exact caffeine content can vary depending on the specific variety of oolong tea and the brewing method used, but it usually ranges from 30 to 50 milligrams per 8-ounce cup.
Caffeine, a well-known stimulant, plays a significant role in weight loss by boosting metabolism and increasing fat burning.
The presence of caffeine in oolong tea helps to enhance metabolic rate, which is the speed at which the body burns calories.
Studies have shown that the consumption of caffeine can increase the metabolic rate by 3-11%, with larger doses having a greater effect (Acheson et al., 1980; Dulloo et al., 1989).
This increase in metabolism aids in more efficient calorie burning, which is crucial in weight loss.
Moreover, caffeine stimulates the nervous system, which sends direct signals to the fat cells, telling them to break down fat.
This process is known as lipolysis, where the body releases fatty acids into the bloodstream and uses them as energy.
This action of caffeine, in conjunction with other compounds in oolong tea, such as polyphenols, enhances the tea’s ability to use fat as an energy source, further contributing to weight loss.
Additionally, caffeine can also provide a boost in physical performance by mobilizing fatty acids from fat tissues and making them available for use as energy.
This increased availability of energy can enhance physical performance by an average of 11-12%, as indicated by research (Ganio et al., 2009).
This improvement in physical performance can encourage more active and intense workouts, which are beneficial for weight loss and overall health.
As you can see, the caffeine content in oolong tea is a pivotal component in promoting weight loss.
It assists in boosting metabolism, increasing fat breakdown, and enhancing physical performance, all of which contribute to more effective weight management.
However, it’s important to consume caffeine in moderation, as excessive intake can lead to side effects such as jitteriness, insomnia, or increased heart rate.
For these reasons, drinking oolong tea for weight loss is a healthy and beneficial decision!
Benefits of Oolong Tea for Weight Loss
Oolong tea offers a natural and scientifically supported way to promote weight loss by enhancing fat burning, boosting metabolism, and supporting overall metabolic health.
Its unique combination of polyphenols, antioxidants, and moderate caffeine content works synergistically to stimulate fat oxidation, preserve lean muscle mass, and improve the body’s ability to use stored fat for energy.
Drinking oolong tea for weight loss bridges the gap between green tea’s fat-burning benefits and black tea’s metabolic-boosting effects, making it one of the most effective teas for healthy weight management.
Whether you are just beginning your fat loss journey or trying to overcome a weight loss plateau, adding oolong tea to your daily routine provides a practical, evidence-based strategy to accelerate your results naturally.
Increased Fat Breakdown
One of the primary benefits of oolong tea for weight loss is its rich polyphenol content, which supports lipid metabolism and helps the body break down stored fat more efficiently.
These natural compounds not only help accelerate fat oxidation but also prevent the slowdown of metabolism that often occurs during prolonged dieting.
Caffeine-Induced Thermogenesis
Another key factor is the caffeine content in oolong tea, which stimulates thermogenesis—the body’s process of burning calories to produce heat (Acheson et al., 1980). By increasing energy expenditure, oolong tea can help create a more significant daily calorie deficit, essential for sustainable fat loss.
Studies have found that drinking oolong tea may increase fat burning by up to 12% compared to baseline levels (Komatsu et al., 2003).
This means that by simply replacing other beverages with oolong tea, you can significantly amplify your body’s natural fat-burning capabilities.
Improved Long-Term Health
Additionally, oolong tea has been shown to improve lipid metabolism, helping lower blood triglycerides and enhance cholesterol profiles, which are crucial factors for long-term weight management and cardiovascular health.
Unlike many commercial fat burners, oolong tea offers a safer, more sustainable solution because it provides moderate, steady caffeine release without the jittery crash often associated with energy drinks or synthetic supplements.
Relaxation & Stress Relief
Moreover, oolong tea contains the amino acid theanine, which promotes relaxation and stress reduction.
Lowering cortisol levels may indirectly support weight loss efforts, as high stress often leads to overeating and fat accumulation around the abdomen (Steptoe et al., 2005).
How Much Oolong Tea to Drink for Weight Loss?
Depending on the amount of caffeine you can tolerate per day, I suggest you drink between two and five cups of oolong tea per day.
The caffeine content of oolong tea can range from about 15mg/
If you can handle four or five cups of oolong per day (assuming you don’t drink any other caffeine-containing beverages), this will be a great amount of oolong tea for weight loss.
Also, if you can schedule it properly, drink your oolong tea before working out during the day or before fasted cardio in the morning.
Oolong is one of the best teas to drink in the morning, and drinking oolong before fasted cardio can significantly enhance weight loss efforts.
Potential Side Effects & Precautions When Drinking Oolong Tea for Weight Loss
While oolong tea is generally safe for most people, there are a few potential side effects and precautions to keep in mind, especially if you’re consuming oolong tea for weight loss daily.
Caffeine Sensitivity & Excessive Caffeine Consumption Risks
Oolong tea contains a moderate amount of caffeine, typically between 30 to 55 mg per cup.
For individuals sensitive to caffeine, this can lead to jitters, insomnia, increased heart rate, or digestive discomfort if consumed in excess or late in the day.
If you already consume coffee, energy drinks, or other caffeinated supplements, monitor your total caffeine intake to avoid overstimulation.
Consuming more than 5–6 cups per day could lead to excessive caffeine intake, potential liver strain (in very rare cases), or nutrient imbalances.
Moderation is key, so stick with 2 to 4 cups daily to support weight loss without negative effects.
Risk of Iron Absorption Inhibition
Like other true teas, oolong contains tannins, which can bind to non-heme iron and reduce its absorption.
If you have iron-deficiency anemia, it’s best to avoid drinking oolong tea with meals and instead consume it between meals to minimize interference with nutrient uptake.
Gastrointestinal Discomfort
Drinking oolong tea on an empty stomach may cause nausea or acid reflux in some individuals due to its natural acidity and catechin content.
If you’re prone to stomach issues, try pairing it with a small snack or drinking it after meals.
Pregnancy and Breastfeeding
Oolong tea is not inherently harmful during pregnancy or breastfeeding, but the caffeine content should be limited to under 200 mg/day.
Always consult your healthcare provider before introducing oolong tea regularly if you are pregnant or nursing.
Drug Interactions
Oolong tea may interact with certain stimulant medications, anticoagulants, or blood pressure drugs.
If you’re taking prescription medications, consult your doctor or pharmacist to avoid unintended interactions.
Oolong Tea vs Green Tea for Weight Loss: Which is Better?
Both oolong tea and green tea are powerful natural tools for enhancing fat loss, but they work slightly differently in the body.
Green tea is good for weight loss as it is rich in catechins, particularly epigallocatechin gallate (EGCG), which boosts fat oxidation and increases energy expenditure.
Multiple studies have shown that green tea extract can increase fat burning by up to 17% during moderate exercise (Venables et al., 2008).
Oolong tea, by contrast, combines the benefits of green tea and black tea through its partial oxidation.
It contains a broader spectrum of polyphenols, which not only support fat burning but may prolong elevated metabolism for a longer period after drinking.
In a direct comparison, research suggests that oolong tea may stimulate energy expenditure more consistently throughout the day than green tea (Komatsu et al., 2003).
Additionally, oolong tea’s moderate caffeine content is slightly higher than green tea on average, and it can provide a stronger boost to metabolism and physical performance, helping you burn more calories during workouts.
When it comes to stress management, both oolong tea and green tea offer similar benefits.
Thanks to their theanine content and calming properties, each may help regulate cortisol levels and support weight loss indirectly by reducing stress-related overeating.
Ultimately, both teas offer valuable fat-burning benefits.
If you are sensitive to caffeine or prefer a gentler stimulant effect, green tea may be a better choice.
However, if you want a tea that offers a longer metabolic boost and a broader antioxidant profile, oolong tea is likely the superior option for weight loss.
Incorporating both teas into your routine strategically, with green tea during the day and oolong tea before workouts, could offer the best of both worlds.
What is the Best Oolong Tea for Weight Loss?
The best oolong tea for weight loss is high-quality oolong tea that is grown to have the most polyphenols and antioxidants.
Here are my choices for the best oolong tea for weight loss:
Vahdam Himalayan Oolong Tea Bags
If you are looking for the best oolong tea bags for weight loss (which you don’t need a tea diffuser for), I suggest Vahdam Himalayan Oolong Tea Bags.
Vahdam Himalayan Oolong Tea Bags are handpicked from high elevation tea estates in the Himalayas.
Not only are these the best oolong tea bags for weight loss, but it is also an ethical company that provides fair wages and does not negatively affect the environment.
Vahdam Tea is certified climate-neutral and plastic neutral, and 1% of their revenue is redirected towards the education of their tea growers’ children.
Not only are Vahdam Oolong Tea Bags the best quality oolong tea for weight loss, but they are a sustainable brand that you can be happy you purchased from.
Last update on 2025-04-29 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Tealyra Jin Xuan Milky Oolong
If you have a tea diffuser and are looking for the best loose-leaf oolong tea for weight loss, I suggest Tealyra Jin Xuan Milky Oolong.
Tealyra Jin Xuan Milky Oolong is a luxury grade oolong tea that comes straight from Jin Xuan Taiwan.
Last update on 2025-04-29 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Teawan Lishan Oolong Loose Tea Leaves
Teawan Lishan Oolong Loose Tea Leaves is another one of the best oolong teas for weight loss.
Teawan Lishan Oolong Loose Tea Leaves is a traditional oolong tea that is lightly oxidized and sourced from the high mountain tea farms in Taiwan.
Teawan Lishan Oolong Loose Tea Leaves is a bit more expensive but it is an incredible oolong tea!
Last update on 2025-04-29 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
FGO Organic Oolong Tea Bags
FGO Organic Oolong Tea Bags is a very affordable oolong tea, and it is certainly one of the best oolong teas for weight loss as well.
FGO Organic Oolong Tea Bags are certified USDA Organic by California Certified Organic Farmers (CCOF), free of dyes, adhesive, glue, and chlorine bleach, and they have no staples, strings, or extra waste.
Also, the bags are made from hemp fiber, which makes them additionally respective of the environment.
FGO Organic Oolong Tea Bags are affordable oolong tea bags that can certainly help you lose weight!
Last update on 2025-04-29 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Final Thoughts: Is Oolong Tea Good for Weight Loss?
Drinking oolong tea for weight loss is a great decision because oolong tea can help you lose weight, and it can help improve your health in other ways as well.
For example, according to a study published in Diabetes Care, oolong tea may be an effective adjunct to other medications in the treatment of type 2 diabetes.
Additionally, since oolong tea is packed with caffeine, it can assist in revitalizing your mental alertness and enhancing your performance.
Furthermore, research indicates that the consumption of oolong tea helps in the improvement of stress levels by about 10-18 percent.
The polyphenols and theanine found in oolong tea work as potent stress-busters!
Lastly, oolong tea consumption will ultimately help to make your skin vibrant and youthful because of its large antioxidant content.
Oolong tea is full of antioxidants, a moderate amount of caffeine, and unique health benefits that can help you live a longer and healthier life.
Combining oolong tea with daily exercise and a consistent diet is a great way to build a healthy and aesthetic physique.
