Hibiscus Tea for Weight Loss: How It Works & How To Take

Updated in October 2023

Drinking hibiscus tea every day can help with weight loss naturally. This plant contains anthocyanins, phenolic compounds and flavonoids that can help to regulate the genes involved in fat digestion, which can boost fat elimination. These substances also help to manage fat cell hypertrophy by reducing the dize of fat cells. 

However, this plant doesn't appear to have any affect on curbing appetite. Therefore people with bigger appetites looking for weight loss results should use hibiscus combined with another plant that specifically target appetite control, like Caralluma fimbriata or fenugreek.

The best way to use hibiscus to get optimal results is to take it in the form of capsules, as this way, you know you are getting an accurate dose. However, you can also prepare it as a te, using the plant species Hibiscus sabdariffa. This can be found in some grocery stores or pharmacies.

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Unlike green tea, hibiscus has a more pleasant flavor. It is also rich in antioxidants that prevent heart disease and premature aging. There it is a great option for those who don't like to drink green tea.

How to make hibiscus tea

To make hibiscus tea and maintain the flower's properties, the water must be brought to a boil and then removed from heat. Add the hibiscus flowers to the water, cover the pot, and let the flowers soak for 10 minutes before straining and drinking.

The correct proportion of hibiscus and water is:

  • 2 tablespoons of dry hibiscus or 2 hibiscus tea bags; 
  • 1 liter of water just beginning to boil

You should drink 3 to 4 cups of this tea daily, half an hour before your main meals. The tea should be taken without sugar to achieve the expected effect, however optimal weight loss results will be noted when combined with a balanced diet and physical exercise.

Weight loss meal plan with hibiscus tea

The following table provides an example of a 3-day diet menu to lose weight with hibiscus tea:


Day 1 Day 2 Day 3


1 cup of soy milk + 1 cup of strawberries + 1 tablespoon of oats 

1 slice of whole grain bread with 20 g of white cheese + 1/2 a papaya

1 skim yogurt with 1 chopped kiwi and 1 tablespoon of flaxseed flour 


1 scrambled egg + 2 tablespoons of whole grain rice + salad with arugula, corn, carrot and tomato, seasoned with olive oil and vinegar + 1 slice of watermelon 

1 grilled chicken breat + 1/2 cup of whole wheat pasta with homemade tomato sauce + salad with lettuce, pepper, cucumber, seasoned with olive oil and lemon juice + 1 peach 

120 g of grilled tofu + 2 tablespoons of whole grain rice + salad with cucumber, arugula and carrot, seasoned with olive oil and balsamic vinegar + 1 banana with cinnamon 

Afternoon tea

1 cup of hibiscus tea, unsweetened, after lunch 

1 cup of hibiscus tea, unsweetened, after lunch

1 cup of hibiscus tea, unsweetened, after lunch

Afternoon snack

2 whole grain toasts with 20 g of white cheese + 1 cup of natural orange juice 

1 skim yogurt (no sugar) with fruit salad

2 whole grain toasts with 2 tablespoons of guacamole, made with avocado, tomato, pepper and onion 


1 grilled salmon fillet + 2 tablespoons of mashed potatoes + boiled broccoli seasoned with olive oil and lemon juice + 1 apple

1 boiled fish fillet + 2 tablespoons of quinoa + sauteed cabbage with olive oil and garlic + 1 pear

1 sea bass fillet + 2 tablespoons of boiled sweet potato + 3 tablespoons of boiled cauliflower seasoned with olive oil and vinegar + 1 small mango 

Evening tea

1 cup of hibiscus tea, unsweetened, after dinner 

1 cup of hibiscus tea, unsweetened, after dinner 

1 cup of hibiscus tea, unsweetened, after dinner 

The quantities included in this menu vary according to factors like the person's age, sex and health history. Therefore, you are advised to consult a registered dietitian to devise a meal plan that is based on your health needs and goals. 

Check out other great benefits that hibiscus can offer. 

Hibiscus tea recipes for weight loss

Hibiscus tea can be used to prepare healthy and tasty recipes such as juices, popsicles, "soft drinks" or gelatin.

1. Watermelon hibiscus popsicle

Each popsicle contains just 37 calories, and can be eaten as a dessert or snack.


  • 2 large slices of watermelon with seeds
  • 1 cup of hibiscus tea
  • 1 tablespoon of chopped mint leaves

How to prepare:

Mix all the ingredients in a blender and fill popsicle molds with this mixture. You can additionally also place pieces of fruit, such as kiwi and strawberries, inside the molds before filling them, as this will provide the popsicles with more nutrients and make them even more attractive.

2. Healthy hibiscus “soda”

Each 240 ml glass of this soft drink has just 14 calories and can be taken during lunch or dinner.


  • 1 cup of hibiscus tea
  • Sparkling water

How to prepare

Start by preparing the hibiscus tea  by using 3 tablespoons of dried hibiscus flowers for 500 ml of water. Bring the water to a boil, remove from heat and add the hibiscus leaves, covering the pot and letting it infuse for 5 minutes. Strain and place the tea in the refrigerator. Prior to drinking drinking, fill ⅓ of the glass with hibiscus tea and top up the rest with sparkling water.

3. Light summer juice

Each 200 ml glass of this juice has just 105 calories, and can be taken for breakfast or an afternoon snack, for example.


  • 500 ml of cold hibiscus tea
  • 500 ml of sugar-free red grape juice
  • 1 lemon juice
  • 1 lemon cut into slices
  • 3 sprigs of mint

How to prepare:

Make hibiscus tea with 3 tablespoons of the plant for every 500 ml of water. In a pitcher, place the grape juice, the juice of one lemon, the hibiscus tea, the mint sprigs and the lemon slices. Leave in the fridge to cool and add more ice when serving.

4. Hibiscus jello

A cup with 100 ml of hibiscus gelatin has 32 calories, and can be consumed as a dessert for dinner, for example.


  • 2 cups of hibiscus tea
  • 2 tablespoons of natural gelatin powder
  • 1 level tablespoon of sweetener

How to prepare:

Dissolve the gelatin well, according to the label instructions, in the hibiscus tea. Sweeten with the sweetener, and transfer the liquid to a bowl or individual glasses. Place in the fridge for 4 hours or until it is very firm.

Contraindications for hibiscus tea

Hibiscus tea is contraindicated for women who are pregnant, for women during PMS, (as it can worsen their symptoms), and people with low blood pressure. Hibiscus tea may cause hormonal changes and reduce fertility, so it is contraindicated for women trying to conceive.

Excessive consumption of hibiscus tea can also lead to an overdose, changes in blood pressure and muscle weakness, so the maximum daily dose should be 2 to 3 grams or about 6 cups of tea.

Possible side effects

Excessive intake of hibiscus tea can cause symptoms such as excess gas, increased urine volume, stomach pain, constipation and low blood pressure.

How to lose weight fast

Hibiscus is a good way to try to speed up the weight loss process, but you should also eat foods rich in nutrients and avoid everything that contains sugars and fat as much as possible. Ginger tea can also be a good option for weight loss, however be sure to check out other natural teas you can try. 

Going for walks is also very important and staying active is also very important to achieve weight loss results. You engage in some type of physical exercise at least 3 times a week. Check out some chest workouts or leg workouts to incorporate into your exercise routine.