Weight loss is a journey, often perceived as a battle against cravings and restrictive diets. While discipline and a healthy eating plan are crucial, incorporating natural herbs can provide additional support by boosting metabolism and overall well-being. Many herbs and spices have been shown to fight cravings and boost fat burning and weight loss. But is there a place for Italian herbs in this journey? Let's explore some herbs with potential weight loss properties.
Herbs with Weight Loss Potential
Here are a few herbs that have magical weight loss properties, which you should include in your daily life to lose weight faster. These are natural and therefore doesn’t have any side-effects. You can definitely give these a shot:
Ginger
Ginger is a spice made from the rhizome of the flowering ginger plant, Zingiber officinale. Ginger is a widely used herb, especially in Indian cuisine. It's a common ingredient in morning tea and a spice to enhance the taste of dishes. It has its roots in Ayurveda for its magical weight loss properties. It is often used in folk medicine as a natural remedy for a wide variety of ailments, some research indicates that ginger could aid weight loss as well. A 2024 review and meta-analysis examined 27 studies that analyzed the effects of ginger on weight loss. The researchers concluded that ginger supplementation can reduce body weight, body mass index and body fat percentage. Try drinking ginger tea in the morning to get the best benefits of this magical herb.
Ginger provides powerful anti-inflammatory effects and helps reduce oxidative stress in the body. Ginger supplements can help significantly reduce body weight and waist-to-hip ratio. Ginger also helps reduce BMI and insulin levels.
Ginseng
Ginseng is a plant with health-promoting properties that is often considered a staple in traditional Chinese medicine. It is a popular herb mostly used in Korean, Chinese cuisines and is known to add a distinctive flavor of its own, in any bland dish. It can be categorized into several different types, including Korean, Chinese and American, all of which belong to the same genus of ginseng plants. It has anti-inflammatory properties and is filled with antioxidants that help in boosting metabolism and maintaining the blood sugar level. Many studies have suggested that this powerful plant could aid weight loss. Ginseng also helps in controlling your food cravings and also acts as an appetite suppressant. One small 2014 study found that taking Korean ginseng twice daily for eight weeks resulted in quantifiable reductions in body weight, as well as changes in gut microbiota composition. Use fresh ginseng to garnish your salads or soups, also you can make ginseng tea.
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Ginseng affects fat and cholesterol metabolism through its effects on adiponectin, leptin, and insulin. The active compounds in ginseng (ginsenosides) stimulate fat loss at a molecular level, which helps decrease hunger and maintain insulin levels. Finally, ginseng increases your energy levels and reduces fatigue.
Garlic
Garlic is a versatile herb that helps in suppressing your cravings and burning extra calories. Garlic was recommended to those who suffer from depression in ancient Babylon. In ancient Indian medicine, garlic was a valuable remedy used as a tonic, to cure a lack of appetite, common weakness, cough, skin disease, rheumatism, hemorrhoids etc. The Egyptians fed their slaves with garlic to make them strong and capable of doing more work. Raw garlic is known for its magical weight loss properties that act as a detoxifying agent and flushes out toxins from the body. Garlic is responsible for boosting energy levels that burn all the calories, keeping you fitter. It is known to boost your metabolism, further helping you lose weight efficiently. Garlic is a known appetite suppressant. It helps keep you fuller for longer, further preventing you from overeating. A study published in the Journal of Nutrition, there is an association between garlic and fat-burning. The compounds in it are known to stimulate the fat-burning process. It is a great detoxifying agent. It helps flush out toxins that can be a hindrance to your digestive system. He has had the best fat-loss results using extracts with high doses of allicin. Try eating two-three cloves of raw garlic in empty stomach for few months to experience its amazing health benefits.
Oregano
Oregano is a perennial herb that belongs to the same plant family as mint, basil, thyme, rosemary and sage. Whenever we think of oregano either pizza or pasta crosses our minds, right? But did you know the same oregano that we use to add flavor in our cuisines, can also be a great weight loss herb? It contains carvacrol, a powerful compound that may help boost weight loss. Oregano is filled with nutrients, it has anti-cancer, anti-inflammatory, and antibacterial properties. It also contains antioxidants, thus helps in boosting your metabolism. A 2021 review examined the potential benefits of essential oils, including oregano, in obesity and obesity-related metabolic diseases. It noted that many in vivo and in vitro studies confirmed the positive benefits of these oils on obesity-related conditions and their effects. Carvacrol supplements were also found to directly impact some of the specific genes and proteins that control fat synthesis in the body. Oregano oil has carvacrol that aids in weight loss, it helps in reducing visceral fat. It is a great herb to shed those extra inches around your tummy.
Fenugreek
Fenugreek is a common household spice derived from Trigonella foenum-graecum, a plant belonging to the legume family. Fenugreek has been used in alternative medicine for many years and is also an herb used in many Indian dishes. This household spice gives dishes a sweet, nutty flavor. Several studies have found that fenugreek may help control appetite and reduce food intake to support weight loss. One tablespoon of fenugreek seeds provides iron, magnesium, and manganese to support health. Fenugreek may also help with metabolic conditions like diabetes. A 2023 systematic review built on previous findings on cardiometabolic risk factors by expanding its analysis to waist circumference and blood pressure. It found that, among other benefits, administering fenugreek could positively affect waist circumference. Another review analyzed research that investigated fenugreek supplementation on high-fat-fed rats. It concluded a positive potential effect of fenugreek for weight loss, with minimal risks, possibly due to the leptin levels in adipose tissue being reduced by the fenugreek, which helps control appetite. Thanks to its fiber content, fenugreek helps control appetite. Reduced hunger and food intake can aid in weight loss.
Cayenne Pepper
Cayenne pepper is a type of chili pepper, popularly used to bring a spicy dose of flavor to many dishes. It contains the compound capsaicin, which gives cayenne pepper its signature heat and provides numerous health benefits. Some research shows that capsaicin can slightly boost metabolism, increasing the number of calories you burn throughout the day. Capsaicin may also reduce hunger to promote weight loss. However, one 2016 study concluded that the effects of capsaicin on satiety may be more the result of gastrointestinal distress rather than an increase in the hormones that influence feelings of fullness.
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Caralluma Fimbriata
Caralluma Fimbriata is an herb that is often included in many diet pills. It’s thought to work by increasing levels of serotonin, a neurotransmitter that directly affects appetite. One 12-week study in 33 people found that participants who took Caralluma Fimbriata had significantly greater decreases in belly fat and body weight, compared to those on a placebo. Another small study showed that consuming 1 gram of Caralluma Fimbriata daily for two months led to reductions in weight and hunger levels, compared to a control group.
Turmeric
Turmeric is a spice revered for its flavor, vibrant color and potent medicinal properties. Turmeric is a bright yellow spice loved for its flavor, color, and medicinal properties. Most of its health benefits are attributed to the presence of curcumin, a chemical that has been studied extensively for its effects on everything from inflammation to weight loss. A 2023 review of studies concluded that curcumin supplements might have positive effects on BMI. Researchers suggested that taking the supplements alongside increasing exercise and making other lifestyle changes would be an effective way to see the weight loss benefits of curcumin supplementation. Research from 2022 also gave results that suggest curcumin may be beneficial for weight loss. Curcumin enhances fat loss, decreases belly fat, and enhances weight loss efforts. Curcumin blocks the synthesis of fat. Turmeric has anti-inflammatory properties that reduce systemic inflammation. It can also suppress fat tissue growth and regulate glucose levels by lowering insulin resistance.
Black Pepper
Black pepper is a common household spice derived from the dried fruit of Piper nigrum, a flowering vine native to India. It contains a powerful compound called piperine, which supplies both its pungent flavor and potential weight-lowering effects. One 2022 study found that supplementing with piperine helped reduce body weight in rats on a high fat diet, even with no changes in food intake. Another 2020 study on high fat diet-induced obese mice found similar results.
Gymnema Sylvestre
Gymnema sylvestre is an herb that is often used as a natural remedy to help reduce blood sugar levels. However, some research shows that it may also benefit those looking to lose weight. It contains a compound called gymnemic acid, which can help reduce the perceived sweetness of foods to ward off sugar cravings. In fact, one 2022 study looked at the effects of a 14-day program that involved Gymnema sylvestre supplementation on the consumption of sweet foods and discretionary sugar intake in adults. It found that people who consumed Gymnema sylvestre mint noted a reduced desire, perceived pleasantness, and intake of sweet food over that period, right from day 1 of the study.
Cinnamon
Cinnamon is an aromatic spice made from the inner bark of trees in the Cinnamomum genus. It’s especially effective in stabilizing blood sugar, which may help reduce appetite and hunger. Studies show that a specific compound found in cinnamon can mimic the effects of insulin, helping transport sugar from the bloodstream to your cells to be used as fuel. Cinnamon may also decrease levels of certain digestive enzymes to slow the breakdown of carbohydrates.
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Green Coffee Bean Extract
Green coffee bean extract is commonly found in many weight-loss supplements. It’s made from coffee beans that haven’t been roasted and is high in chlorogenic acid, which is thought to account for its potential weight-lowering effects. A 2017 study on female obesity involved participants taking 400 mg of green coffee bean extract for 8 weeks. This supplementation, alongside a modified diet, resulted in more weight loss than following the modified diet alone.
Cumin
Cumin is a spice made from the dried and ground seeds of Cuminum cyminum, a flowering plant of the parsley family. It’s well known for its distinct nutty flavor but also packed with health benefits, including the potential to accelerate weight loss and fat burning. One small study involved the addition of cumin and lime to the diet and weight loss routine of 72 overweight participants. Researchers concluded this regime had positive effects on their weight management. Another small study focused on 88 overweight women. It found that cumin supplementation accelerated weight loss in some participants.
Cardamom
Cardamom is a highly prized spice, made from the seeds of a plant in the ginger family. It’s used worldwide in both cooking and baking but may also support weight loss. One 2021 review examined some human and animal studies that had focused on cardamom in relation to metabolic conditions.
Boosting Metabolism for Weight Loss
Metabolism is the chemical reactions that allow the body to extract energy from food and use it as fuel. Simply put, metabolism is the rate at which calories are consumed, broken down into useable energy, and then used by the body. One of the best ways to increase your metabolism and aid your weight loss efforts is to include exercise in your daily routine. As you build muscle, your metabolism gets a significant boost. To maximize your weight loss efforts, try to get at least 60 minutes of exercise each day.
The Role of Herbs in a Weight Loss Plan
Herbs can provide many medicinal benefits and enhance the flavors of foods. Herbs like turmeric, ginseng, and oregano help strengthen your body’s ability to burn fat, increase metabolism, and reduce cravings.