How to Drink Kombucha for Weight Loss and Good Gut Health

With deep roots in Asia, kombucha benefits your gut health and weight loss. Due to its fame, many wonder how to drink kombucha for weight loss.

While there is no one-size-fits-all approach here, it is recommended to consume at least two glasses of kombucha to reap its weight loss benefits. You can increase your consumption after consulting a specialist, but make sure you take kombucha with less than five grams of sugar in every serving. 

You can make this drink more effective for your weight goals with some tips. Read below to find the details. 

What is Kombucha?

Kombucha has been around for more than 2,000 years. The drink was first brewed in China and soon spread to Russia and Japan. It has become a common favorite in the 20th century, widely being sold around the USA and all over the globe. 

As a black or green fermented tea, kombucha has a bubbly, light profile and contains sugar. It also has a few traces of alcohol caused due to bacterial fermentation. 

Kombucha is made by combining brewed tea with a culture of yeast and bacteria, also known as “mother”. When it comes to taste, kombucha has a tart taste with a fizzy texture. However, most versions have fruity, floral, and herbal notes as per the added flavors. 

Despite the flavors, kombucha has a refreshing taste in its original form. 

Benefits of Kombucha 

Kombucha is known to have plenty of probiotics and antioxidants. The organic acids and polyphenols present in the drink contribute to the drink’s potential health benefits.

Here are a few common ones. 

Kombucha Is Rich in Nutrients and Antioxidants 

This beverage has plenty of bioactive compounds and nutrients. For instance, it is rich in vitamins B1, B2, B6 and B12. It also contains zinc, copper, iron, manganese, and nickel, making the drink effective for a healthy diet. 

This Drink May Support Gut Health

Since the drink contains strains of yeast and beneficial bacteria, it is a good source of probiotics. This makes it quite effective for your gut health. 

The microbiome present in the drink facilitates easy digestion and quick absorption of nutrients. In fact, this benefit has been proven by a 2021 review in Critical Reviews in Food Science and Nutrition

Kombucha May Balance Your Cholesterol Levels 

According to a study, kombucha induces lowered serum levels of TC, TG, VLDL-C, and LDL-C by 26%, 27%, 28%, and 36%, respectively. Additionally, it increases the serum level of high-density lipoprotein cholesterol. 

The Drink Might Improve Your Glucose Tolerance

Another benefit of this beverage is that it may keep your blood sugar levels in check. It may also influence the disease development of your gut’s bacteria. In fact, in a study featuring rats, the drink helped slow down the absorption of carbohydrates, resulting in low blood sugar levels after they had a meal. 

Human studies in this area are rare, but there is some hope for the possible outcome. 

Does Kombucha Help Lose Weight? 

You may have heard celebrities like Lady Gaga, Halle Berry, and Kourtney Kardashian being obsessed with this probiotic-packed beverage recently. With all the possible benefits it offers, we can't blame them for loving it. 

But does kombucha help lose weight as well? Unfortunately, there isn't any conclusive evidence available to prove kombucha's impact on weight loss. However, it does have a few characteristics that may make it a solid part of your weight-loss journey. 

For starters, kombucha is a low-calorie drink as compared to other beverages with added sugar. This makes it a great option to quench your thirst. 

What's more, as stated earlier, kombucha has probiotics that are good for your gut health. This helps aid digestion and contributes to smooth digestion. All of this is important to maintain a healthy weight. 

Also, this beverage is said to protect your body’s cells from oxidative damage. The polyphenol content detoxifies the body to remove toxins and, eventually, facilitate your weight-loss efforts. 

Now that it is clear, let's move to our next main question: How to drink kombucha for weight loss? 

Good news: There isn't any complex science behind this! 

How To Drink Kombucha for Weight Loss? 

There is no recommended quantity fixed for all. It all depends on your weight goals. However, according to experts, you should consume one to two cups of kombucha every day. 

Any drink you want to consume for your weight loss journey should have a low sugar content. But it isn't fair to solely rely on a single drink or food to lose weight. You need to simultaneously have a balanced diet with a suitable workout routine to achieve your weight goals efficiently. 

When you choose this beverage, you should be clear that kombucha contains caffeine. It may also contribute to gastrointestinal issues in some people. Therefore, be sure to check with your doctor before incorporating it into your diet. 

Is There a Right Time to Have Kombucha?

As an extension to the answer of your question “how to drink kombucha for weight loss?”, this part of the article looks into the best times to consume this drink

Early Morning

If your empty stomach can easily bear caffeine in the early morning, this is the best time to have kombucha. This way, your body can benefit most from the probiotics. Also, having a cup of this drink first thing in the morning may help keep your stomach full for a long time. 

However, if the drink upsets your stomach, avoid consuming it this early. 

Before and After Your Workout

Consuming kombucha before a workout can help fuel your body for the exercise ahead. This may help energize your system so you can perform better in the gym and attain your weight loss goal faster than expected. 

Kombucha after workout helps replenish your body with all the required nutrients that you may need. It aids in muscle recovery as well. Also, the antioxidants reduce inflammation, boost your immunity, and support tissue repair. 

Before Bedtime

You should avoid this drink if you can't handle alcohol and caffeine before bedtime. However, if these two components don't bother your system, you may consider kombucha to be a healthy alternative to tea, wine, or coffee before you doze off. 

Kombucha Side Effects

Kombucha, when made in a safe environment, doesn't affect your body negatively. However, when the drink is made in contaminated containers with toxic materials, it may cause certain serious side effects or, worse, poisoning. 

Kombucha is also not safe to consume in certain circumstances. 

  • This drink isn't safe for pregnant women. Those who are breastfeeding should also avoid it. 

  • Since it contains a few traces of alcohol, people who avoid caffeine shouldn’t have this beverage.

  • If you already suffer from diarrhea or have a sensitive stomach, keep safe from consuming kombucha. The fermented drink may worsen this condition. 

  • Anyone with weak immunity should also refrain from drinking kombucha. The fermented beverage might support the growth of fungus and bacteria, which may cause certain infections. 

  • Kombucha may interact with your medicines you take to treat diabetes, reducing your blood sugar levels significantly. If you plan to include this drink in your diet, remember to monitor your sugar levels consistently. 

Storing Your Kombucha Correctly 

Now that you have understood how to consume kombucha for weight loss, you may be interested to get it and try it. 

When you bring a bottle or two home, store it safely so it serves you right. Kombucha must be stored in a refrigerator if you want to keep it safe and fresh for a long duration. Putting it in the fridge will only slow its natural fermentation process, as it deactivates its enzymes and reduces its organic production. 

You can keep a bottle at room temperature if you plan to finish it within a day or two. Keeping it outside for a long duration may add a bitter aftertaste in the drink. 

If you are making the drink at home yourself, you can store it in a glass, plastic, or aluminum bottle. You can check out the basic homemade recipe for the drink online. 

Once the drink is ready, pour it in the desired container or bottle. Make sure that the bottle is tightly closed after every sip you take to keep its fizzy texture and flavor fresh. 

Wrapping Up

Hopefully, now you know what it is and how to drink kombucha for weight loss. While one or two cups of the drink are enough to consume in a day, you must consult with a weight-loss specialist before adding this fermented beverage in your diet. 

There isn't any solid evidence to prove that kombucha, in fact, results in weight loss. However, since it supports gut health and makes you feel fuller, it might reduce your appetite. 

That said, it is imperative to know that regardless of how good this drink may be, it can only support your weight goals with a healthy diet and regular workout. 

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