With all the hype and ads trying to pitch "fat burners" it’s no wonder people are consumed.

We’re at the park last night with Ella — our daily routine — and as we’re playing with her, we overheard a conversation between two moms.  What was it about?  Losing their "baby weight" even though they both joked because their youngest were now 5.

Our ears immediately perked up when they then brought up how they saw in a magazine that drinking tea burns fat, so she’s recently started doing that everyday. 

Let’s take a look at this.

Tea is known for it’s health benefits.  Some data suggests it may reduce heart disease, other data suggests it can improve mental focus, and several studies have also suggested drinking green tea may boost fat loss.

And, actually, although a lot of the data and marketing has suggested green tea to be the magic bullet, there has been some other data suggesting all tea is beneficial.  "All tea" meaning green, black, or white teas, which are from the same Camellia sinensis plant. 

Herbal teas, on the other hand, don’t have the same powerful health benefits that actual tea does have.  

Let’s explore this fat loss thing a bit more, though.

While the research suggesting drinking tea can burn belly fat has never been too strong, there was some early on to at least give a bit of hope.  And we always suggested that even if that fat loss benefit doesn’t pan out, tea is still great for you, so drinking it daily is smart.  It’s also a calorie free drink that gives an alternative to plain water.  So while tea itself may not be a magical fat loss supplement, according the latest data, it’s a fantastic option.

Let’s take a look at the study published this month in the esteemed American Journal of Clinical Nutrition (Effect of green tea catechins with or without caffeine on anthropometric measures: a systematic review and meta-analysis — January 2010).

This meta-analysis (an analysis of the results of multiple studies) looked at the overall effects of green tea catechins on body mass index, body weight, waist to hip ratio, and waist circumference.

As an aside, catechins are the antioxidants that are particularly high in green tea.  They are responsible for many of the health benefits and supposedly for the fat burning properties of tea.

Here’s the summary of this analysis:

• Researchers reviewed 15 Green Tea studies.
• Green Tea catechins helped reduce body weight an average of 3 pounds in the studies, but only when combined with caffeine (the studies without caffeine showed NO fat loss benefits)

But:
 
Although statistically significant, the researchers concluded the clinical significance of the fat loss benefits is modest at best (read: useless).

In my opinion, the final word on this after looking at this entire study is:

Green tea (and all tea) is super healthy and definitely suggested.  If you’re looking to tea to shed extra body fat, however, you’re not going to have much luck.  If you instead replace other higher calorie beverages with unsweetened, real brewed green tea, you’re making a great decision!

What do you think?

In Part 1 of the 13 Foods You Should Eat, we covered a nice variety of veggies, fish, and grains. 

Click here if you missed that article.

We’re back at it today for the final 6 foods we think you should be eating on a fairly regular basis. 

You’ll feel better, look better, and even reduce your risk of many diseases!  Can’t knock that now, can ya’?

For the first 7 foods, click on this link

8.  Black beans.  Outside of fruits and veggies, beans are one of the top carbs in our book.  They are loaded with fiber and protein, which will both help keep you full.  A study in the Journal of Agriculture and Food Chemistry even showed they have the highest level of certain antioxidants among other beans, comparable to that of cranberries and grapes!  Add then to salads, wraps, or soup.

9.  Garlic.  This stuff is not just powerful for your breath, but it is a powerful antioxidant, may have antibacterial properties, research shows it boosts immunity, and may lower cholesterol.  Slice, chop, or mince it at least 10 minutes before using, to get the most benefit.  Add to soups, sauces, eggs, or when sautéing veggies.

10.  Pistachios.  In shell pistachios are often referred to as “the skinny nut” – taking the time to break open the shell slows how quickly they can be eaten.  Combine that with the high fiber and protein content of this nut and you’ve got a win win!  Since they also offer more nuts per serving than other nuts, you really get a lot of bang for your buck with these.  

11.  Wild blueberries.  These tiny little nutrient powerhouses should be a regular part of the diet.  One study showed eating 1 cup of blueberries per day improved mental function – the study was done in rats, but it’s a great start for further research in this area with humans.  The compound that gives blueberries their dark color, anthocyanin, seems to be one of the major factors in their health benefits.  Fortunately you can get them year round – pick up a bag of frozen berries and add them to smoothies, yogurt, or cottage cheese.

12.  Greek yogurt.  This product is fairly new on the scene – at least in terms of popularity.  It is essentially strained yogurt, but that means it has double the protein and half the sugar!  It’s a much thicker consistency than regular yogurt, but works really well in smoothies and even as a base instead of mayonnaise for chicken or egg salad.  There are several fat free versions available.

13.  Tea (green, black, and white).  Several cups each day may keep the doctor away!  Research has shown drinking tea may boost immunity, reduce the risk of heart disease, and may even improve mental function.  I reported on a study recently showing that green tea doesn’t help burn belly fat but it doesn’t mean it’s not still a great option!  Brew your own, don’t fall for the sugary bottled stuff that barely has enough tea in it to even “qualify” as tea.

There you have it – our list of 13 foods you should add to your diet.  Making at least some of these foods, spices, and drinks a regular part of the diet is a wise idea – your body will thank you for it, especially during the cold/flu season.