You probably already know that what you eat has a significant effect on the weight you lose. But you may still not know that many herbs and spices are just as essential. Below are 13 notable herbs that can help you lose weight by boosting metabolism, promoting fat burning, and reducing hunger.
1. Fenugreek
Fenugreek is a common spice made from the legume Trigonella foenum-graecum. Several studies have shown that fenugreek can help control appetite, reduce food consumption, and lead to weight loss.
In 18 trials, participants supplemented with 8 grams of fenugreek fiber daily promoted anorexia, increased satiety, and reduced food intake compared to controls. In another small study, fenugreek seed extract reduced daily fat intake by 17% compared to placebo. As a result, less calories are burned during the day.
2. Cayenne pepper
Cayenne pepper is a commonly used chili pepper to add a fiery kick to a variety of meals. It contains a compound called capsaicin, which gives cayenne pepper spiciness while providing a variety of health benefits.
According to some studies, capsaicin helps burn more calories throughout the day by moderately improving metabolism. Capsaicin may also help you lose weight by suppressing your appetite. Small trials have demonstrated that capsaicin capsules increase satiety and reduce total calorie expenditure. Another study of 30 participants found that eating a diet containing capsaicin reduced levels of ghrelin, a hormone that promotes hunger.
3. Ginger
Ginger, or ginger root, is the rhizome (main stem) of the blooming ginger plant, Zingiberofficinale. Ginger is commonly used in traditional medicine as a natural remedy for a variety of illnesses, and some findings suggest that it may also help people lose weight. increase.
According to an analysis of 14 human studies, ginger supplements have seen a dramatic reduction in body weight and tummy fat. Another review of 27 animal, human, and test tube studies found that ginger may help weight loss by improving metabolism and fat burning while reducing fat absorption and thirst. rice field.
4. Oregano
In the mint family, oregano is a perennial associated with mint, thyme, sage, basil and rosemary. Oregano contains carvacrol, a powerful substance that can help you lose weight. For example, in one study, mice on a high-fat diet with or without carvacrol had much less body fat and weight than controls.
Carvacrol intake has also been shown to directly affect some proteins and genes that regulate fat synthesis in the body. However, little research has been done on the effects of oregano and carvacrol on weight loss. In particular, human-based research is lacking.
5. Ginseng
Ginseng is a plant used in traditional herbal medicine because of its health-promoting properties. It can be categorized into several types including China, South Korea and America. All are members of the same genus of ginseng plants.
This powerful plant has been associated with weight loss in many studies. For example, taking Korean ginseng twice daily for 8 weeks in a small study resulted in significant weight loss and changes in the composition of gut microbiota.
Similarly, animal studies have shown that ginseng can help people lose weight by altering fat production and delaying fat absorption. However, higher quality and larger studies are needed on the effects of ginseng on human weight loss.
6. Caral Muffin Briata
Caralluma Fimbriata is a common ingredient in diet tablets. This herb is thought to work by raising levels of serotonin, a neurotransmitter that affects appetite.
A 12-week study of 33 adults found that people who took Caralluma Fimbriata had less abdominal fat and weight than those who took placebo. In addition, another small study found that eating 1 gram of Caralluma Fimbriata daily for 2 months reduced weight and hunger compared to controls.
7. Turmeric
Turmeric is a spice that is highly regarded for its aroma, flavor, vibrant color and therapeutic effect. However, curcumin, a chemical that has been thoroughly investigated for its effects on everything from inflammation and heart health to weight loss, bears most of its health benefits.
Curcumin was taken twice daily for one month in a study of 44 overweight people who effectively promoted fat loss, reduced abdominal fat, and increased weight loss by up to 5%. In a similar study, giving curcumin to mice for 12 weeks reduced body weight and body fat by inhibiting fat synthesis.
However, in these studies, much higher amounts of curcumin than found at normal turmeric doses were concentrated and used. In addition, additional research is needed to see how turmeric affects weight loss.
8. Peppercorn
Peppercorn is a popular kitchen spice made from the dried fruits of Pipenigram, an Indian flowering vine. It contains piperine, a powerful compound that gives it a strong flavor and potential weight loss properties.
According to one study, piperine supplementation reduced the weight of rats on a high-fat diet, even though food consumption remained unchanged. Piperine also effectively suppressed adipocyte development in in vitro studies. However, current research is still limited to animal and test tube research. Piperine and black pepper can affect people’s weight loss, but more research is needed.
9. Gymnema sylvestre
Gymnema sylvestre is a slightly bitter herb often used as a remedy to lower natural blood sugar levels. However, some studies suggest that it may also help people lose weight. This is because it contains a compound called gymnemic acid. This helps reduce the perceived sweetness of food and reduce the thirst for sugar.
For example, one study found that taking Gymnemasylvestre reduced hunger and food consumption compared to controls. Similarly, three-week animal studies have shown that eating this herb helps rats on a high-fat diet maintain weight.
10. Cinnamon
Cinnamon is a very fragrant spice made from the bark inside the cinnamon tree. It is rich in antioxidants and has a variety of health benefits. Cinnamon has also been linked to helping weight loss in some studies.
It’s especially good at regulating blood sugar, so you can reduce hunger and eat less. This is because cinnamon contains compounds that mimic the effects of insulin and help the transfer of sugar from the bloodstream to the cells.
In addition, cinnamon can also slow down the breakdown of carbohydrates by reducing the amount of certain digestive enzymes. These benefits can reduce appetite and lead to weight loss, but further research is needed to determine how cinnamon affects weight.
11. Green coffee bean extract
Many weight loss supplements contain green coffee bean extract. Made from unroasted coffee beans, it is rich in chlorogenic acid, which is thought to help you lose weight.
In one study, green coffee consumption reduced abdominal fat and body mass index (BMI) in 20 people, even though their caloric consumption remained unchanged. Meanwhile, analysis of three studies found that green coffee bean extract could lose an average of 2.5 kilograms (5.5 pounds) in weight. Nevertheless, the size and quality of research available was somewhat limited. As a result, even higher quality research is needed to assess the weight loss effect of green coffee beans.
12. Cumin
Cumin is a delicious spice made from the seeds of the flowering plant Cumin Siminum of the family Parsley. Famous for its nutty flavor, it also has many health benefits, including weight loss and faster fat burning.
In a small study, women who ate yogurt containing 3 grams of cumin twice daily for 3 months lost more body fat and weight than women who did not. Similarly, in an 8-week study, adults who took cumin supplements three times a day excreted 1 kilogram (2.2 pounds) more than adults who took placebo.
13. Cardamom
Cardamom is a very valuable spice derived from the seeds of ginger-related plants. It is used in cooking and baking around the world and may also promote weight loss.
One animal study has shown that cardamom powder helps reduce abdominal fat in high-carbohydrate, high-fat diet rats. Another animal study found that black cardamom helped reduce abdominal and total fat in rats fed a high-fat diet. Unfortunately, most studies on the potential weight loss of cardamom have been done in animals. The effect of cardamom on people’s weight loss has not yet been investigated.
How to use herbs safely
The above herbs and spices, when used as food seasonings, can dramatically increase health benefits while minimizing the risk of adverse effects. However, be careful not to overdo it. Limit to 1 tablespoon (14 grams) daily and mix with nutritious Whole Foods to help you lose even more weight.
To avoid side effects, if you are taking herbs as a supplement, stick to the recommended dose of the package. If you have underlying health concerns or are taking medications, you should consult a specialist before taking any supplements. If you have any unpleasant side effects or signs of food allergies, discontinue use immediately and consult a trusted healthcare professional.
