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First thing’s first: Weight loss teas aren’t regulated by the U.S. Food and Drug Administration. However, that doesn’t mean you shouldn’t give them a spin — or sip.

In combination with proper diet and exercise, certain teas may indeed boost your weight loss efforts.

That being said, there’s a lot of false claims out there, not to mention quite a number of high-profile celebrities being paid to promote one tea or another on Instagram. So let’s separate skinny tea fact from fiction, shall we?

Think caffeine is the only way to rev up your weight loss? Think again. Certain non-caffeinated herbal teas can give you an edge without feeling edgy.

Rooibos and ginger and rosehip, oh my!

While sipping pretty won’t melt away the pounds on its own, certain herbal teas can facilitate weight loss by promoting gastric function, elimination, and overall metabolism. Here are some crowd favorites to consider.

Rooibos tea for weight loss

Rooibos tea is an herbal tea that is traditionally fermented, although it comes in non-fermented varieties as well. Its high concentration of aspalathin, a natural antioxidant, has been shown to balance blood sugar levels and reduce glucose intolerance in mice.

So, if a sugar dependency or spiking blood sugars are foiling your weight loss efforts, consider adding Harney & Sons Organic Rooibos Herbal Tea to your roster.

You can drink rooibos as you would any black tea, but take it easy on the milk and sugar if you’re trying to slim down.

Ginger tea for weight loss

Ginger tea is another popular option. While most of the studies linking ginger tea to weight regulation have been performed on rats, the results look promising for us humans too.

Like rooibos, ginger may help regulate blood sugar. Some research has shown ginger (1600 mg per day, or about 1 tea bag’s worth) to be effective at lowering insulin levels, A1C, and triglycerides in peeps with type 2 diabetes.

You can DIY some ginger tea at home by steeping a few slices of fresh ginger root in hot water, but there are also some tasty dried versions to consider, like Triple Leaf.

Pro tip: Ginger tea pairs excellently with fresh lemon juice.

Rosehip tea for for weight loss

Research has shown that tiliroside, an antioxidant found in the rosehips from the Rosa canina plant, may actually burn fat.

In both mice and human studies, rosehip extract scaled back body weight, and belly fat in particular. Keep in mind, extract and tea aren’t the same thing, and more research is needed to see if the latter has the same slimming effect.

The naturally sweet and delightfully tart flavor of rosehip tea is pretty yummy on its own. Try Buddha Teas Rose Hips Tea for a refreshingly tangy way to slim down.

A word of caution:

Rosehip tea has a high concentration of vitamin C and it can have a diuretic effect, so it may not be suitable for people with certain pre-existing medical conditions or those on certain medications.

An apple (cider vinegar tea) a day keeps the pounds away

Apple cider vinegar (ACV) is pretty much the MVP of holistic wellness. When it comes to weight loss, ACV has been shown help. To make APC tea, add a couple of teaspoons of quality ACV like Bragg Organic to a cup of hot water. A little bit of honey can make it less tart, but don’t go overboard.

Pu-erh tea hails from the Yunnan province in China, where it’s made from a natural fermentation process.

In one study, pu-erh tea was shown to fight weight gain in rats on a high-fat diet and reduce post-prandial blood sugar in mice. Go pinkies up with some of these pu-erh offerings:

  • Positively Tea: This organic, bold, and preservative/colorant-free loose leaf tea comes with a money back guarantee if it doesn’t please your palette.
  • Numi Organic: Instead of coffee, this aged and naturally caffeinated tea will put an extra pep in your step.
  • Lifestyle Awareness: This pu-erh rooibos blend promises the best of the herbal and non-herbal worlds with the added bonus of zesty cardamom.

Green tea works double time for your weight loss. Not only does the caffeine in green tea help burn fat and improve exercise performance, the antioxidant epigallocatechin gallate (EGCG) has its own fat-fighting effects.

Here are some tasty ways to feel the burn while sipping green:

Matcha tea

Matcha tea is like super-charged green tea. That’s because the young leaves of the Camellia sinensis plant are covered before harvesting, concentrating the caffeine and antioxidants above regular green tea.

While Matcha lattés are all the rage, keep any add-ons to your tea in check if your goal is to lose weight. Here are some options you can brew at home:

Oolong tea comes from the same plant as green and black tea (Camellia sinensis), but it’s processed differently.

Whereas the leaves used in green tea aren’t allowed to oxidize very much, oolong tea leaves are oxidized a bit longer and also fermented which lends to its unique flavor.

Some studies showed a decrease in body fat, waist circumference, and fat absorption in humans consuming 8 grams oolong tea per day for 6 weeks. Try these oolong teas for yourself:

Black tea comes from the same plant as green and oolong teas, except the leaves are allowed to oxidize the longest, giving black tea its signature dark color. Some popular varieties include Earl Grey and English breakfast.

Black tea’s potential weight loss-boosting effects have been tied to its flavones, which are antioxidant plant pigments.

Research has shown that individuals whose diets are rich in flavones like those in black tea tend to have a lower BMI than those who consume less flavones.

The higher caffeine content in black tea makes it an excellent breakfast option, so consider these picks for your morning brew:

White tea also hails from the same plant as green, oolong, and black teas, but it’s the least processed. Minimal processing means high levels of antioxidants, like the EGCG in green tea that’s been found to burn fat.

If you prefer tea with a more delicate flavor, sample one of these white teas:

When it comes to tea, be it green, white, black, or herbal, none of them are a silver bullet. In order to lose weight, you can’t rely on tea alone to do the trick.

What you eat, when you eat, how much you eat, and exercise are all part of the equation. That being said, without all the milk and sugar, all teas are calorie free, and some of them just might tip the scales in the right direction.