Sometimes all you need for weight loss can be found in your kitchen cupboard. The herbs and spices you use to flavor your food may help you lose weight.
Here’s what you’ll learn in this article:
- 6 powerful herbs that can help with weight loss.
- What science says about each one.
- How to use them for the best results.
Garlic, for example, is not just great for making garlic prawns or to flavor soups. It’s packed with anti-obesity properties such as suppressing appetite.
This means you’ll eat fewer calories and have better control over your cravings. We’ll discuss this in detail in the next section.
6 Science-Backed Herbs For Weight Loss
Before we get started, please remember that herbs are not miracle pills to lose weight. They’re not going to make you shed several pounds within a few days, as some people claim.
Don’t blindly fall for before and after photos of people claiming they got results from a particular pill, even if it claims to be an all-natural product.
Another thing to keep in mind is that some unknown herbal pills can have deadly side effects such as liver and kidney damage. Do your research on the ingredients to see if science supports their claims and on the potential side effects.
However, when used correctly, they can help you to lose excess body weight and prevent weight gain gradually.
1. Black seed oil
Black seed oil is obtained from black seeds, also known as black cumin, kalonji, and black caraway. It’s derived from a plant called Nigella Sativa that primarily grows in the Middle East, Asia, and some parts of Europe.
It’s one of the most potent ancient herbs known for its medicinal properties. Its also used in cooking, and many people across the world use black seed oil for hair and skin care.
Thymoquinone (TQ) is the main active ingredient of this herb responsible for its therapeutic uses. It’s a rich source of anti-inflammatory, anti-ischaemic, and antioxidant properties [1].
What does science say about black seed for weight loss?
One study investigated the effect of black seed oil on 20 sedentary overweight female participants. They were divided into two groups. One group received 2 g of crushed black seed (500 g per capsule) every day, and the other received a placebo for eight weeks.
Both groups also participated in an aerobic exercise program three times per week for eight weeks. Results showed that those in the black seed group had a significant reduction of total cholesterol, LDL (bad) cholesterol, and BMI [2].
Black seed supplementation also increased their HDL (good) cholesterol. In a recent systematic review, researchers examined various databases up to 2017 to find out the effect of black seed on obesity.
They found that 11 studies have had positive weight loss results. In all of those studies, black seed oil resulted in moderate to a significant reduction in BMI, body weight, and waist circumference. They also pointed out that it had no serious adverse effects [3].
How to use black seed oil for weight loss:
- You can enjoy fresh toasted black seeds on your bread or sprinkle some in your bowl of oats.
- Use it to flavor your curries and soups.
- Take it in its most potent form as black seed oil or capsules. Although black seed oil is not associated with any serious adverse effects, please make sure to stick to the dosage instructions from the manufacturer.
2. Ginseng
Like the black seed, ginseng is also one of the powerful ancient herbs, and its oldest record dates back to 2000 years ago. It’s particularly famous in traditional Chinese medicine.
Ginseng is a short fleshy root plant that belongs to the Panax plant family. There are several types, but the American and Asian ginseng are more popular.
The two main active components responsible for the health benefits of ginseng are ginsenosides and gintonin.
Some of the widespread health benefits of ginseng herb include energy boost, improved cognitive function, and offer protection against inflammatory diseases.
What does science say about ginseng for weight loss?
Studies and research papers have shown that ginseng possesses some anti-obesity properties. Ginseng has been found to decrease the inflammatory markers associated with the negative regulation of hunger hormones.
One of the ways ginseng herb can help you lose weight is by suppressing your appetite. Some animal studies have noted that ginseng may help reduce diet-induced obesity. E.g., in one study, mice were divided into one of the five groups for twelve weeks [4]:
- High-fat diet
- Normal diet
- HF with 1% ginseng extract
- HF with 3% ginseng
- HF with 5% GE
Results showed that ginseng supplementation reduced diet-induced liver fat accumulation, blood cholesterol, and white adipose tissues. Ginseng also increased the total fat excreted via fecal matter in the mice.
Another study investigated the effect of Panax ginseng on gut microbiota in 10 middle-aged obese women. In this study, the participants took 4 grams of ginseng extract a day for eight weeks.
Results showed a significant improvement in the gut microbiota of the participants. They also had lost a notable amount of body weight and BMI [5].
How to use ginseng for weight loss:
You can add ginseng to your diet in several ways, such as:
- Simmer a few slices in water and enjoy it as tea.
- Throw in a couple of slices to soups and salads.
- Take it in oil or capsule form if you’re looking for a concentrated version. Start with 300-400 mg per day and then gradually increase up to 1-2 grams per day.
3. Ginger
Ginger is one of the tastiest ayurvedic herbs packed with lots of health benefits. Ginger belongs to a flowering plant family called Zingiberracea, and it’s believed to have originated from Southeast Asia.
It’s used in daily cooking in some parts of the world like India. Gingerol is the active component of ginger that’s responsible for many of its medicinal properties.
Ginger is a famous remedy for nausea, especially in pregnant women. Some of its other notable benefits include its ability to reduce the risk of heart disease and treat digestion problems.
What does science say about ginger for weight loss?
Several studies and research papers have shown that ginger has anti-obesity properties. Research has shown that poor gut microbiota is often linked to obesity. One way ginger can help you lose weight is by improving your gut health.
In one study, four groups of mice were administered a regular diet or a high-fat diet with or without ginger for 16 weeks. Results showed that the mice in the ginger group had lost body weight and had improved insulin sensitivity [6].
They also found that ginger extract increased the good bacteria and improved gut microbiota.
Another way ginger can help with weight loss is by increasing thermogenesis and reducing appetite. In another study, ten overweight middle-aged men were given breakfast with or without a hot water beverage containing 2 grams of ginger [7].
Results showed that ginger helped reduce hunger and increase the feeling of fullness for up to 6 hours.
Ginger can help you lose weight by improving insulin resistance. In one study, groups of rats were assigned on a high-fat high-carb diet with or without 200 mg of ginger daily for ten weeks.
Results showed ginger helped improve insulin resistance in the rats that had it [8].
A recent 2019 systematic review investigated the effect of ginger for weight loss in overweight and obese participants. They studied fourteen randomized clinical trials with a total of 473 participants [9].
Their results showed that ginger significantly reduced body weight, insulin resistance, and waist-hip ratio. They also noted a significant increase in HDL (good) cholesterol.
How to use ginger to lose weight:
- The simplest and most delicious way to use ginger is by making ginger tea with honey.
- Use it to flavor your curries, soups, meat marinades.
- Make green smoothies and juices with ginger.
- You can also take ginger in capsule form.
4. Aloe Vera
Aloe vera is a type of succulent plant that belongs to the family of Asphodelaceae herbs. It’s believed to have originated from the middle eastern countries. Aloe vera is famous for its use in treating burns, skin, and haircare.
Some of the widely known health benefits of aloe vera include relief for constipation, improving liver function, and digestion.
What does science say about aloe vera for weight loss?
Aloe vera has been found to possess some anti-obesity properties. In one study, groups of 7-week old rats were put on a standard diet or a high-fat diet for four weeks.
At week 11, the diet-induced obese rats were given two doses (20 and 200 mg) a day of aloe vera gel powder for 90 days. Their results showed a modest reduction in the bodyweight of the obese rats [10].
However, the surprising part of their results was that the aloe vera herb helped to reduce both subcutaneous and visceral fat significantly. These two fats are primarily found in the belly area.
The former is the type of fat you can pinch, and the latter is the dangerous type that covers the inner cavities of your digestive organs. So the point is, aloe vera may help you lose both types of belly fat.
Aloe vera gel may help you lose weight by improving insulin resistance. In one study, insulin resistance mice were administered 350 grams of aloe vera extract daily for four weeks [11].
Results showed the polyphenol content of the aloe vera significantly reduced body weight and blood glucose of the mice.
In another randomized controlled trial, researchers investigated the effect of aloe vera on 136 obese participants who had prediabetes or early diabetes and were not on medications. They were randomly assigned to an experimental group or a control group [12].
The dosage is not mentioned, but the experimental group received aloe vera gel complex powder. Results showed a significant reduction in body weight, serum insulin, and fasting blood glucose. Aloe vera also helped improve their insulin resistance.
How to use aloe vera for weight loss:
- One of the easiest ways to lose weight with aloe vera is by drinking it as a juice every day, preferably 30 minutes before each meal.
- All you need is some fresh aloe vera gel obtained from the fleshy aloe vera leaf and some water to make the juice. You can make it taste better and boost its power by adding some lemon juice and honey.
- If drinking fresh juice is not an option, then you can enjoy the weight loss benefits of this herb in capsule form.
5. Garlic
Garlic is a close relative of the onion, chive, shallots, and it belongs to the family of Amaryllidaceae. It’s a powerful medicinal herb that has been used in traditional Chinese and Indian medicine for thousands of years.
Garlic is also a regular ingredient used in Asian and Indian cuisine. Some well-known health benefits of this herb include its ability to fight common colds and infections, reduce blood pressure, and lower the risk of heart disease.
What does science say about garlic for weight loss?
Studies have shown that garlic can help you lose weight and reduce your risk of developing obesity. In one study, groups of mice were fed a high-fat diet for eight weeks to make them obese.
After that, they were fed a high-fat diet with 2 or 5% garlic extract for seven weeks, and one group remained on the high-fat diet without garlic as a control. They found that garlic significantly reduced the body weight, mass, adipose white tissue of the mice, and improved their lipid profiles [13].
A 2011 study also investigated the anti-obesity effect of garlic in mice. In this study, groups of mice were fed a standard diet or a high-fat diet for five weeks. The mice were then allocated into one of the following groups [14]:
- Standard diet
- High-fat diet
- A high-fat diet with 2 or 4% of garlic
Their results revealed that garlic significantly reduced diet-induced weight gain and blood cholesterol. It also reduced cardiovascular risk factors by up to 91%.
Another study investigated the effect of garlic for weight loss in 110 participants with nonalcoholic fatty liver disease (NAFLD). The participants were randomly assigned to receive either 400 mg of garlic powder capsules twice daily for 15 weeks. One group received a placebo in the same manner [15].
Results showed that those who received the garlic extract a significant amount of body weight and fat mass than the control group.
How to lose weight with garlic:
- There are so many ways to incorporate garlic into your weight loss regimen. The simplest way to do that is to add garlic to your food.
- Store peeled garlic cloves in a glass jar with raw organic honey. Eat 1-2 garlic cloves with the honey mixture every morning.
- Garlic extract is available in capsule form.
6. Coleus Forkohlii
Coleus forskohlii, also known as Plectranthus barbatus, is one of the tropical herbs that belong to the family of Lamiaceae. It’s used in traditional medicine to treat various health conditions such as convulsions and urinary infections.
How does this herb help with weight loss?
According to available research, Coleus forkohlii is more useful in preventing weight gain.
In one randomized controlled trial, thirty overweight and obese participants were assigned to receive either 250 mg of Coleus Forkohlii twice daily or a placebo for twelve weeks. Participants were also asked to restrict their daily calorie intake [16].
Results showed that both groups lost weight. However, the experimental group also had improved insulin sensitivity. So one-way C.Forkohlli can help you lose weight is by improving your insulin resistance.
In another randomized study, 23 overweight women were given either 250 mg of CF extract or a placebo twice daily for twelve weeks. According to the results of this study, consumption of this herb helped prevent further weight gain more than helping to lose weight [17].
A 2014 study investigated the effect of Coleus Forkohlli on diet-induced obese rats. The experimental groups of rats were administered given 50 or 100 mg of CF extract with a cafeteria diet [18].
Results from this study showed that CF extract significantly reduced hunger and weight gain. It also reduced high blood cholesterol.
How to use this herb for weight loss:
- Take 100-250 mg in capsule form. Start with one capsule per day, then increase it to no more than two capsules per day.
Takeaways
- The herbs discussed in this article are packed with medicinal properties and can also help you lose weight.
- Some of the best herbs you can use for weight loss include black seeds, ginseng, and ginger.
- Please follow dosage instructions from the manufacturer if you wish to take any of these in capsule or oil form.
- Some of the herbs may not be suitable for people who have a sensitive stomach, allergies or are on serious medications. So if you’re one of them, please consult with your doctor first before trying any of these.
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