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Best natural herbs and spices that help with weight and fat loss

The type of food a person consumes, the quantity they consume, how they consume them, when they consume them, and how they burn them matter when it comes to body weight management. Certain foods, including herbs, may be great for burning fat and losing weight, as will be discussed in this article

best herbs and spices for weight loss

Key takeaways

  • Herbs are natural plants that serve therapeutic purposes and are sometimes edible in different parts of the world.
  • Herbs such as turmeric, rosemary, and turmeric pepper can help with weight loss, managing BMI, and burning fat.
  • Other benefits of herbs include improving gut health, providing antioxidants to slow down aging, and boosting immunity. Despite the health benefits of herbs, people who have received a diagnosis of a medical condition should not take them in place of their prescribed medications.

Including powerful herbs and spices such as ginger, garlic, cayenne pepper, and turmeric into diets helps kickstart metabolism and detoxifies body. Some of these herbs can also be used to make detox smoothies to shed belly fat.

This article will discuss a natural way of losing weight using herbs and spices. It will highlight some powerful herbs best for fat burning and the safety of these weight-loss herbs. 

Some powerful natural herbs for weight loss and fat burning include the following:

1. Ginseng

Ginseng has been known for its medicinal properties. The Chinese have used it for ages to treat ailments. This herb can help suppress hunger, making the weight-loss journey easier. 

Ginseng can also help reduce insulin resistance, regulate blood sugar levels, and lower the body's low-density lipoprotein (unhealthy fat) level. It can also help reduce stress and inflammation, both of which have been associated with obesity, according to research.

A 2014 study of the effect of ginseng on obesity and the gut microbiome in middle-aged, overweight Korean women indicated that the herb positively affected their gut health and aided weight loss. Ginseng extract mixed with cinnamon powder and lime can also help with belly fat burning.

2. Turmeric

Turmeric is a food spice that can give foods a distinct color and add a sweet aroma to dishes. However, aside from helping make meals delicious, turmeric can play an important role in health and general fitness, helping with fat loss.

Studies have shown that this natural spice can reduce inflammation and lower cholesterol, which can lower body weight. It contains curcumin, which may help reduce waist circumference, BMI, and body weight, according to a recent 2019 study.

You can chew the turmeric root or blend it into your food. It can also be taken as a drink by blending the root with water or mixing the powder with water and lime juice. 

3. Ginger

Ginger is one of the most effective herbal remedies for weight loss. Ginger contains fiber, which aids digestion and is good for the digestive system. Some people use it as a natural remedy for ailments such as sore throat and cough. 

If you are looking for a way to lose weight naturally using herbs and spices, you may want to start with ginger, which is readily available and affordable in most parts of the world. 

Ginger may help reduce weight by reducing hunger, appetite, and fat absorption. Studies such as a recent one published in Critical Reviews in Food Science and Nutrition showed that taking ginger as a food supplement can help shed belly fat and body weight.

4. Garlic

Like ginger, garlic is a popular cooking ingredient with numerous health benefits. Garlic belongs to the Allium genus, like onions. It is common in different parts of the world, including Africa and Asia.

Garlic is good for the digestive system. It helps improve gut health and aids bowel movement. It also has high antimicrobial and antioxidant properties. This means it can boost immunity.

Studies have shown that garlic can boost metabolism and reduce body weight and fat deposition. For results, you can include one garlic glove when you cook your daily meals. It can also be taken with ginger as “ginger and garlic tea”. 

Consuming ginger may help keep hunger pangs at bay, improve heart health, and lower cholesterol levels. It also has anti-cancer properties. 

5. Cayenne pepper

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If you love spicy foods, then the chances are that you have eaten meals prepared with cayenne pepper. Cayenne pepper is a type of chili pepper that families use to prepare meals, such as fish and meat pepper soups.

Cayenne pepper is distinctly hot because it contains capsaicin, which also has many health benefits. Capsaicin may promote weight loss by reducing hunger. Eating less and only when hungry will help reduce calorie intake, which is good for weight loss and fat burning.

An older 2009 study found that consuming foods that contain capsaicin caused a reduction in ghrelin (a hormone that induces hunger). Another study found that the spice may slightly boost metabolism, thus increasing the number of calories a person burns.

6. Fenugreek

Fenugreek is derived from Trigonella foenum-graecum, a leguminous plant. Fenugreek is a herb that may aid in weight loss by controlling appetite and reducing food intake. 

Fenugreek is sold as a supplement. It can also be brewed into tea. It is good for gut health and can help lower blood sugar. Aside from their use as food supplements, fenugreek seeds, and extracts are used in some beauty products.

Fenugreek contains a substantial amount of vitamins and minerals, such as folate, vitamin A, phosphorus, magnesium, and calcium. Its powder can be mixed with water to form a tea called methi water. This tea is touted for its usefulness in reducing blood sugar levels and burning fat.

Fenugreek may also help induce fat loss and support weight maintenance by reducing daily fat intake, according to an older 2009 study published in the European Journal of Clinical Pharmacology.

7. Rosemary

Rosemary is another powerful herb touted for its potential to aid weight loss and fat burning.

Rosemary increases fat oxidation (the process of breaking down fatty acids) and liver glycolysis (a process by which the glucose stored in the liver is broken down to produce energy). Through these processes, rosemary helps lower blood glucose and cholesterol levels.

High cholesterol levels and high blood glucose levels (diabetes) have been linked to obesity, and lowering them may reduce the risk of being overweight.

Rosemary is rich in antioxidants and is also antimicrobial. It can prevent bloating and serve as a detoxifying agent. 

You can use fresh or dried rosemary leaves for cooking to get all the nutrients. You can also buy and consume its supplement in tablet form. 

8. Cumin

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Though cumin is not common in countries like Nigeria, this herb is one of the most effective for weight loss. Cumin can aid digestion, fight inflammation, and lower blood sugar and blood pressure when consumed.

Cumin powder significantly reduced the BMI, fat mass, waist circumference, and triglycerides (bad fats) in obese and overweight females who consumed the herb for three months, according to a 2014 study published in Complementary Therapies in Clinical Practise.

You can consume cumin as a juice by adding about two spoons of its powder into water and adding honey to taste.

Cumin also helps improve sleep, enhances gut health, and prevents anemia and the common cold. Combining it with honey, which is antibacterial, can help fight infections and flush out toxins.

Other herbs that can aid weight loss

Other powerful herbs that can aid weight loss include:

These herbs are also packed with nutrients, which are good for overall health.

Are herbs safe to use?

The herbs listed here are fairly safe to use. However, it will be best not to go overboard with them, as they have minimal risks of side effects. Consume them moderately, seek the opinion of a healthcare practitioner, and ensure you are eating healthy, balanced meals to support.

When taking herbs in the form of supplements, stick with the recommended dosage. Also, if you are taking medications or have underlying health conditions, it will be best to talk with a doctor before taking herbs for weight loss.

Other health benefits of herbs

Aside from encouraging weight loss and fat burning, herbs have other health benefits, such as:

  • Rich sources of antioxidants, which means they can help slow down the aging process
  • Reducing cholesterol level
  • Fighting inflammation
  • Improving gut health
  • Enhancing cognitive function
  • Relieving symptoms like nausea and bloating
  • Fighting infections and boosting immunity
  • Regulating blood sugar levels (helps manage diabetes)

Summary

You can achieve weight loss and physical fitness by targeting your muscles (exercise) and watching what you eat. Herbs are excellent sources of vitamins and minerals. Most of them are antimicrobials, anti-inflammatory agents, and antioxidants. They can also boost metabolism, reduce appetite, and aid fat burning. 

If you consume any of them and feel like your body doesn’t like them, you can stop. You may also want to consult your doctor or a dietician to recommend herbal weight loss remedies tailored to your specific body needs. 

References

  1. Akbari, Maryam et al. (2019). The Effects of Curcumin on Weight Loss Among Patients With Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
  2. Chevassus, Hugues et al. (2009). A fenugreek seed extract selectively reduces spontaneous fat consumption in healthy volunteers.
  3. Lee, Mak-Soon et al. (2011). Reduction of body weight by dietary garlic is associated with an increase in uncoupling protein mRNA expression and activation of AMP-activated protein kinase in diet-induced obese mice.
  4. Ludy, Mary-Jon, and Richard D Mattes. (2011). The effects of hedonically acceptable red pepper doses on thermogenesis and appetite.
  5. Maharlouei, Najmeh et al. (2019). The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials.
  6. Smeets, Astrid J, and Margriet S Westerterp-Plantenga. (2009). The acute effects of a lunch containing capsaicin on energy and substrate utilisation, hormones, and satiety.
  7. Tu, Zheng et al. (2013). Rosemary (Rosmarinus officinalis L.) extract regulates glucose and lipid metabolism by activating AMPK and PPAR pathways in HepG2 cells.
  8. van der Valk, Eline S et al. (2018). Stress and Obesity: Are There More Susceptible Individuals?
  9. Zare, Roghayeh et al. (2014). Effect of cumin powder on body composition and lipid profile in overweight and obese women.