Kombucha, this fizzy, sweet yet slightly tart drink, is often hailed for its health benefits. But does it really have a role in weight loss?
Well, there’s no clear-cut answer and I’m not here to make definitive scientific claims. What I can share with you, however, is how this wonderful brew made my journey toward healthier eating habits more enjoyable and manageable.
Cutting back on processed food and calories doesn’t have to feel like a chore when you have kombucha as your ally. Its unique taste can satisfy your cravings for a sweet treat while keeping your calorie count in check. But remember, the key here is intentionality. Use kombucha as a tool to break free from old, unhealthy habits, or even addictions.
But Kombucha isn’t just about weight loss. It’s packed with science-backed health benefits that can support your overall wellness journey.
So buckle up, as we’re about to dive into the world of kombucha, exploring its potential benefits and how you can integrate it into your weight loss plan. Let’s get brewing!
9 Kombucha Weight Loss Tips That Will Help You Break Free and Drop Weight
Here are 9 ways that I’ve used Kombucha to lose weight. During this time, I dropped about 50 pounds and drank my own homemade kombucha on a daily basis.
Was it the only thing I did for weight loss? Absolutely not. Did it contribute significantly to my weight loss? Definitely.
Pick and choose which of the following strategies will work best for you:
1. Replace All Of Your Caloric Beverages With Kombucha
Soda, juice, and even most of your smoothies need to go. But it’s so hard to eliminate them from your diet when you crave their refreshing sweetness and tartness!
Well, Kombucha is a worthy replacement for those who aren’t interested in artificial sweeteners.
Not only did it eliminate my biggest empty sugar calories, but it acclimated my taste buds to kombucha.
The vinegary flavor that most people pinch their nose at eventually faded into the background and I truly enjoyed kombucha as much as high-sugar juices and sodas after a few weeks of replacing them.
Here’s a quick and easy plan for switching over:
- Start by replacing one sugary drink every day with kombucha, and slowly increase the amount.
- When you feel comfortable drinking kombucha more than any other beverage, replace them all!
Yeah, it’s really simple. There are lemon lime kombuchas cola kombuchas, and just about every other flavor under the sun. So use this time to experiment and see what variations work best for you.
Tip: You don’t need to replace a 12-ounce can of soda with 12 ounces of Kombucha. Consider replacing it with 2 – 6 ounce portions as you get used to Kombucha.
2. Cut Out Cocktails and Add Probiotic Mocktails
About a year ago I cut out all alcohol and effortlessly dropped 30 pounds. That’s right, it doesn’t take much more than eliminating one bad habit to lose weight, as demonstrated above by cutting out sugary beverages.
So consider doing the same with alcohol. This also led to a lot less bloating for me, which made me look slimmer in addition to burning fat.
Chronic inflammation was a bigger part of my weight loss journey than I gave it credit for, and my nightly wine and weekend Mezcal Margaritas weren’t doing me any favors.
So consider making healthy Kombucha Mocktails as a way to avoid a hangover, reduce bloat, and encourage the weight to melt off.
Tip: I get it, you don’t want to stop drinking. No problem! Try using Kombucha as a mixer, purchase lower-calorie alcoholic Kombucha cans, or just replace a few of your drinking nights with mocktails.
3. Use Kombucha As an Apéritif Before Each Meal
An aperitif is a beverage consumed before a meal to help aid in digestion. And when our digestion is functioning properly, we burn our calories more efficiently and lose weight.
There are plenty of concoctions we can drink as aperitifs. These drinks tend to be bitter and bracing, which stimulates saliva production.
Our saliva contains helpful natural digestive enzymes that help us to more efficiently break down our food.
When my digestion is working properly, it gives me tons more energy than when I’m sluggish, bloated, or feel “plugged up” after a meal. That means more energy to actually burn calories rather than collapse in an overstuffed half coma on the couch after each meal.
And of course, it means better productivity overall, and who doesn’t want that?
Tip: To make your aperitif work as well as possible, choose kombucha blends with digestion-friendly ingredients such as bitter herbs, ginger, turmeric, or pineapple.
4. Up Your Salad Game With Healthy Kombucha-Based Dressings
It’s time to bring this beverage into the realm of food because it can really help us spruce up a healthy meal.
I usually like to make salad dressings with my kombucha. I simply replace the vinegar in the recipe with this drink or mix it with equal parts olive oil or avocado oil and add a bit of salt, pepper, and Italian seasonings.
These dressings are good for weight loss because they don’t contain very much sugar and provide probiotics that help you break down your salads even better.
Here are a few salads that kombucha can help to flavor:
- Cucumber salads
- Traditional salads with greens
- Pasta salads
- Tomato basil mozzarella salads
Tip: You can use kombucha as an ingredient in your marinades as well. The hot cooking process will halt the raw probiotic benefits of the kombucha marinade, but it’s still a flavorful low-sugar option for cooking.
5. Drink Green Tea-Based Kombucha
If you’re someone who stays updated with health trends, it’s likely that you’re aware of the advantages linked to green tea. The key component in green tea is a polyphenol known as Epigallocatechin Gallate (also referred to as EGCG).
This polyphenol provides our body with antioxidants, reduces inflammation, and some studies suggest it may also correlate to weight loss. Most sources recommend 2 to 3 cups of green tea each day to see results.
There are plenty of green tea-based kombuchas on the market that can help with weight loss. Even better, if you make kombucha, you can exclusively use green tea in your batches.
Not only is this tea good for weight loss, but it provides a much cleaner form of caffeinated energy in my opinion. I tend to get more jittery with black tea or coffee than with green tea caffeine.
Tip: If you’re making your own fermented tea kombucha, opt for green tea varieties that are particularly healthful such as sencha or matcha.
6. Make Your Own Kombucha
Incorporating kombucha into your lifestyle can be expensive. I feel excited when I can purchase a bottle on sale for $2.50, while most “fast food” drinks can be found at the dollar store for the same portion.
Making your own kombucha is the best way to save money and ensure you drink kombucha consistently enough to reach your weight loss goals.
I pay about 10 cents per bottle when I’m making my own, and invest in the best kombucha bottles so I don’t need to pay to replace them endlessly.
When you brew your own kombucha, you can also slightly reduce the amount of sugar you use for a drier end product.
Now, your kombucha uses sugar as a fuel source, so don’t eliminate it entirely. But you certainly have more control when you’re making it yourself.
Tip: When you flavor your own kombucha, use herbs and fruits that support weight loss such as grapefruit, ginger, or turmeric.
7. Make SCOBY Snacks
The SCOBY, also known as the Symbiotic Colony of Bacteria and Yeast, is a collection of microorganisms that ferments kombucha.
It’s also referred to as “the mother” and this weird soft beige disc of material is where all of the magic happens and kombucha is produced.
With every batch of kombucha you make, a new SCOBY will produce, so you’ll eventually have a backup of SCOBYs you’ll need to find uses for.
Many people throw them in their compost, feed them to their dogs, or even eat the SCOBY themselves.
Benefits of eating a SCOBY include added probiotics, enzymes, and minerals to one’s diet as well as fiber for digestion.
It can also stop you from grabbing a bag of chips, candy, or anything else that will sabotage your weight loss goals.
Tip: You don’t have to eat that SCOBY raw! Many people dehydrate it to make SCOBY jerky, which is much more pleasant to eat and a bit more shelf-stable.
8. Add Sparkling Water for Low-Calorie Kombucha
There are fewer calories in a 16-ounce glass of kombucha than there ar in a 16-ounce glass of soda. But you can actually reduce the caloric content even more by adding some sparkling water.
I like to use 2 parts kombucha to 1 part sparkling, or 3 parts kombucha to 1 part sparkling.
If my kombucha consumption level is high, this helps me to spread out my usage per serving of kombucha tea, as well as lowering the overall calories.
And of course, staying more hydrated, or even adding in a few more nutrients if I opt for mineral water.
Tip: If sparkling water makes your kombucha too bland, add a bit of lemon or some fresh mint or basil leaves to spruce up the flavor.
9. Add Other Fermented Foods To Your Diet
Ok, this one isn’t specifically about kombucha. But I couldn’t write this article without mentioning how other fermented foods were incredibly helpful for my weight loss journey.
And while there are plenty of types of ferments, I’m specifically talking about vegetable ferments.
Getting more veggies into your diet will help with digestion, keep you more full, and of course, reduce calories and aid in weight loss.
But if you ferment your vegetables, the probiotics will increase their bioavailability which can further support digestion and nutrient assimilation.
Some super easy vegetable ferments you can purchase or make include:
- Sauerkraut
- Kimchi
- Fermented Kale
- Fermented Onions
If you’re trying to lose weight with these ferments, use them as a healthy garnish for meals, a snack alternative, or even a condiment.
Tip: I strongly recommend you make vegetable ferments yourself. It’s so easy and cheap and truly only requires a plant, salt, a jar, a towel, and a rubber band. Check out my guide on how to ferment vegetables here.
Additional Health Benefits of Kombucha
I don’t just drink kombucha because of its benefits for weight loss but also appreciate the other health benefits it provides.
Kombucha is incredibly effective for gut health, as the probiotics found in kombucha help to balance out your system and promote healthy digestion.
The studies aren’t good enough yet to be fully conclusive, but they are there. You can also find consistent and long-term anecdotal evidence stating that kombucha is good for you as well.
To get a deeper dive into Kombucha’s rich history as a wellness practice, I recommend any of Sandor Katz’s books. He’s an incredible fermentation expert who has dedicated his life to the practice of fermentation and its health benefits.
You may want to start with Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods. This book changed my life and helped me up my energy while losing weight with a variety of ferments.
How To Choose The Best Kombucha For Weight Loss
If you’re trying to lose weight with kombucha, it’s important to choose the best kombucha for your goals.
But don’t worry, I’ve got you covered. Here’s a handy checklist to help you make the best choice:
- Overall Calories: Look for a brand that has lower calories per serving. This way, you can enjoy your favorite drink without worrying about excessive calorie intake.
- Overall Sugar: Kombucha needs sugar for fermentation, but some brands add more sugar after this process. Opt for one with less added sugar.
- Type of Tea: Kombucha can be made from various types of tea. Green tea kombucha is a great choice because it contains beneficial compounds that can aid in weight loss.
- Price: The cost of kombucha can vary widely. Determine your budget first, then find the best quality kombucha within that range.
- Flavor: Ultimately, you’ll want to enjoy drinking your kombucha. Don’t like vinegar flavors? Go for a smoother herbal blend. Try different flavors to see which one you like the best.
- Simplicity: Look for a brand that has simple ingredients and is organic or wild-crafted. The fewer ingredients, the better.
FAQs: How To Drink Kombucha For Weight Loss
If you have any lingering questions about how to drink kombucha for weight loss, here’s everything you need to know:
How often should I drink kombucha for weight loss?
According to various sources, there is no strict rule regarding how often one should drink kombucha for weight loss. Some suggest drinking it every other day while others recommend a serving of around 4-12 ounces per day. It can be consumed all at once or divided into two servings throughout the day.
As I mentioned above, adding sparkling water or mixing up mocktails can extend your servings and make the drink more enjoyable.
Are there any dangers in using Kombucha for weight loss?
While kombucha is typically safe for the majority of people, certain groups should refrain from its consumption. This includes those who are pregnant or nursing, individuals with liver or kidney conditions, those with HIV, persons with compromised immune systems, and those struggling with alcohol dependence.
If any of these circumstances apply to you, talk to your doctor before using kombucha for weight loss.
A balanced diet is also crucial alongside this fermented drink. Failing to do so could lead to nutritional deficiencies and further health complications.
Does kombucha help you lose belly fat?
There’s no conclusive evidence that kombucha helps you to lose belly fat. But since it helps with your overall health and may reduce inflammation, it could potentially make your stomach look flatter if it takes down some bloat.
Is it better to drink kombucha at night or in the morning?
Since kombucha contains caffeine, it’s usually better to drink it earlier in the day. We don’t want to drink much caffeine (or caloric beverages in general) too late in the day, because it may disrupt our sleeping patterns.
Sleep helps us to lose weight by optimizing our energy levels during the day and helping to regulate hormones like leptin, which plays an important role in weight management.
However, if you’re not sensitive to caffeine and want a probiotic boost at night, it’s perfectly fine to drink kombucha at any time of the day.
Is it OK to drink kombucha every day?
Yes, it’s generally safe to drink kombucha every day, provided you start by drinking a small amount at a time and working up to larger portions.
The Bottom Line: How To Drink Kombucha For Weight Loss
Is kombucha good for weight loss? In my experience, absolutely yes.
I did a few additional things such as using an under-desk Urevo treadmill to get moving and cutting out most processed carbohydrates.
But otherwise, simply replacing several bad habits with this good one was a pillar in keeping consistent (as well as keeping my sanity) with maintaining a healthy diet.
No counting calories, no checking the scale every day, just using good old fermented foods and beverages to keep me on the right path.
So give it a try! Start by buying and tasting kombucha for the first time if you’ve never done so. Or if you’re more ambitious, invest in a kombucha starter kit such as the Cultures for Health Kombucha Kit.
Either way, stay consistent and don’t give up. This could be the one habit that gets you to your weight loss goals.
