This is a diet based on drinking brewed yerba mate ; it's a very simple plan to follow that can help you lose those extra pounds that bother you so much. If you follow it strictly and combine it with a healthy lifestyle, it can help you lose weight in just a few days , taking advantage of yerba mate's properties for fat burning , satiety , and metabolism.
To follow this diet, you must be in good health , sweeten your herbal teas with sweetener or drink them unsweetened, drink as much water as possible daily, and season your food with salt and a minimal amount of olive oil . You must repeat the menu detailed below every day you follow the diet, and if you have any metabolic disorder or are taking medication, it is advisable to consult a healthcare professional before starting.
Why brewed yerba mate helps with weight loss
Yerba mate contains bioactive substances such as caffeine, theobromine, theophylline, polyphenols, and saponins that act together on metabolism. Research conducted at Juan AgustÃn Maza University observed that, in overweight individuals following a dietary plan, those who hydrated with 2 liters of yerba mate daily instead of water lost more weight and more fat than the control group that only drank water.
These studies showed that people who consumed mate had a greater reduction in total fat mass , as well as an improvement in blood parameters: up to 10% less total cholesterol , around 15% less LDL cholesterol ("bad" cholesterol) and significant decreases in triglycerides , exceeding 30% in some cases, always within the context of a balanced diet.
Biochemist Rafael Pérez Elizalde, who is responsible for some of this research, explains that the saponins in yerba mate coat fat particles in the intestine and reduce their absorption, thus facilitating their elimination. Furthermore, certain compounds in yerba mate appear to inhibit steps in cholesterol synthesis , helping to lower "bad" cholesterol without negatively affecting "good" cholesterol.
Furthermore, brewed yerba mate has a mild thermogenic effect thanks to its caffeine and other methylxanthines, meaning it helps the body burn more energy at rest . It also slows gastric emptying and increases the feeling of fullness , making it easier to control appetite between meals—key when trying to lose weight without going hungry.
All these effects make mate an excellent complement to a low-calorie diet , not only for aesthetic purposes, but also to reduce risk factors associated with metabolic syndrome , such as high cholesterol, high triglycerides and insulin resistance.
Additional health benefits of brewed yerba mate
Besides its role in weight-loss diets , brewed mate offers other health benefits . For every 50 grams of yerba mate diluted in water, the infusion provides virtually no fat or sugar and very few calories, along with small amounts of protein, minerals, B vitamins, and vitamin C.
Its content of antioxidant polyphenols helps protect cells against oxidative damage, with a potential anti-inflammatory effect and a possible protective role against chronic diseases. Several studies suggest that regular consumption of yerba mate can help improve cardiovascular health by regulating blood lipid profiles and promoting better blood flow.
The combination of caffeine, theobromine, and other compounds gently stimulates the central nervous system, increasing mental energy , alertness , and concentration , with less risk of tachycardia or nervousness than coffee in many sensitive individuals. This can translate into improved physical and athletic performance , greater exercise tolerance, and a feeling of reduced fatigue.
The diuretic effect of brewed yerba mate helps reduce fluid retention , which can be noticeable as less bloating. At the same time, some studies suggest that it may improve insulin sensitivity and support blood sugar control, which is helpful for people with type 2 diabetes, provided the mate is consumed without sugar and under medical supervision.
Finally, yerba mate also exhibits antibacterial and antifungal activity against certain microorganisms, which, combined with its vitamin and mineral content, contributes to strengthening the immune system . As with any caffeinated infusion, it should be consumed in moderation and avoided by people with uncontrolled hypertension, intense anxiety, or insomnia . The water should also not be excessively hot to prevent irritation of the mouth and esophagus.
Daily menu of the yerba mate diet for weight loss
This plan is designed to take advantage of yerba mate's ability to increase satiety and reduce appetite, making it easier to follow a lower-calorie diet . Yerba mate should be consumed unsweetened or with sweetener , avoiding sugar to prevent adding unnecessary carbohydrates.
Breakfast: yerba mate and 1 piece of fruit. You can drink as much yerba mate as you like , ideally hot but not boiling, to avoid damaging the oral and esophageal mucosa.
Mid-morning: brewed mate. You can drink as much brewed mate as you like, using this time to control the urge to snack on high-calorie foods.
Lunch: 150g of lean meat, chicken, or fish , 1 piece of fruit, and yerba mate tea. You can drink as much yerba mate tea as you like. The combination of lean protein and yerba mate helps maintain muscle mass while losing fat.
Mid-afternoon: brewed mate. You can drink as much brewed mate as you like. It's a good time to take advantage of its mild stimulating effect and avoid the usual afternoon energy slump.
Snack: yerba mate and 1 low-fat yogurt. You can drink as much yerba mate as you like. The yogurt provides protein and calcium , and combined with the yerba mate, it helps you feel full until dinner.
Dinner: 1 large portion of your choice of vegetable salad , 1 piece of fruit, and yerba mate tea. You can drink as much yerba mate tea as you like. It's important not to add high-calorie sauces and to use only a minimal amount of olive oil for dressing.
Following this menu, along with a total daily intake of approximately 1 to 2 liters of yerba mate tea spread throughout the day and adequate hydration with water, can promote weight loss and improve cholesterol and triglyceride levels, provided it is accompanied by moderate physical activity and good sleep habits. As with any weight loss plan, it is advisable to personalize the duration and quantities with the help of a specialist.
