With the continuous weight loss regimens, diet products, and services we see today, it’s no surprise that the global weight management market reached a value of $470 billion in 2021. While some may be true and others simply a fad, we always have science-backed ingredients to rely on that will aid in our weight loss goals. In this article, you will find a list of herbs that not only show healing properties but also help with the weight loss process.
Always be sure to check the proper doses of your supplements before you begin taking them to ensure you don’t overconsume ingredients and experience negative reactions.
The most popular herbs associated with weight loss often include ginger, cayenne pepper, ginseng, green coffee bean extract, and turmeric.
While you can take supplements in place of cooking with herbs, it’s more effective to use what’s in your food because it can be absorbed more easily.
10 herbs to help you lose weight:
Herbs have been used as a traditional medicine for as long as they have been around, and in conjunction with their healing properties, they can promote healthy weight loss. Here we list 10 natural ingredients that can help you lose weight when combined with a healthy lifestyle.
1. Cayenne pepper
Cayenne pepper is a common chili pepper used in a variety of dishes that can boost your metabolism and help you lose weight. The pepper’s main compound, capsaicin, can boost your metabolism by up to 8% using thermogenesis. When the body goes through thermogenesis and your internal temperature begins to rise, you naturally start burning calories to cool down.
Not only does cayenne pepper help burn calories through the thermogenesis process, but it is known to also help curb your appetite and boost satiety, keeping you feeling full longer.
Along with its vibrant color and unique flavor, turmeric can reduce inflammation and promote fat-burning thanks to its active compound, curcumin. Curcumin is known to boost fat loss (specifically belly fat), helping you lose weight, and just like cayenne, it uses a thermogenic effect. Turmeric is also an excellent option for those who have diabetes, as it can normalize glucose levels.
A systematic review showed throughout 18 articles and 1,604 participants, consumption of curcumin significantly reduced body mass index (BMI), weight, waist circumference, leptin levels, and increased adiponectin levels.
Ginger is known to have a potent effect on weight loss thanks to its compounds. These compounds contain antioxidant and anti-inflammatory properties to reduce oxidative stress and inflammation (as a result of free radicals in the body).
Researchers examined the effect of ginger intake on weight loss, glycemic control, and lipid profiles among overweight and obese subjects. The results indicated that the supplementation with ginger significantly decreased body weight, fasting glucose, and insulin resistance and significantly increased HDL-cholesterol levels.
4. Caralluma fimbriata
Caralluma fimbriata is an edible cactus plant found in India that is often used for weight loss. It is most well-known for decreasing your appetite by increasing serotonin levels. It also blocks certain enzymes which play a role in fat accumulation.
In a 12-week study, 33 participants who took Caralluma fimbriata showed a significant decrease in both belly fat and overall body weight compared to placebo participants.
5. Black pepper
Black pepper contains an ingredient known as piperine, the compound that gives the spice its strong flavor. The compound enhances metabolic performance and prevents fat accumulation in the body. Piperine helps the stomach secrete more hydrochloric acid, essential for digestion, increasing metabolism, and resulting in weight loss.
Research shows that supplementing piperine with a high-fat diet (HFD) can significantly reduce body weight, triglyceride, total cholesterol, LDL, VLDL, and fat mass and increase HDL levels (without changing your food intake).
Ginseng is known for its long list of health benefits, including lowering blood sugar levels, boosting energy, and reducing stress, but it can also be very beneficial in weight loss. There are several different types of ginseng, including American, Siberian, Indian (also known as ashwagandha), Korean, and more.
Ginseng works to decrease adipose tissue in the body, especially in high-fat diets, and can help delay fat absorption.
A study showed Korean red ginseng decreased adipose tissue and adipocyte size, triglyceride, cholesterol, and body weight without changing food intake in a high-fat diet.
7. Gymnema sylvestre
Gymnema Sylvestre may be the answer if sugar cravings are holding you back from losing weight. Gymnema Sylvestre contains the compound gymnemic acid, which is said to help reduce the perceived sweetness of certain foods, resulting in fewer sugar cravings.
One study examined the consumption of a mint containing 4 mg of gymnemic acids with a placebo in 56 subjects. Participants were given samples of chocolate and were directed to rate their hunger 30 seconds before consuming the chocolate. They then consumed the GS mint or placebo mint and immediately rated their desire for more chocolate. Results showed that the number of chocolate bars eaten decreased by 21.3% within 15 minutes for those who consumed the GS mint.
8. Green coffee bean extract
Green coffee bean extract (or unroasted coffee beans) is an extremely popular ingredient in many weight loss supplements. It can help improve blood pressure and cholesterol levels and provides antioxidants. One of the antioxidants it provides is chlorogenic acid, which can boost weight loss and is essential to the effects of the extract.
Research has shown that continuous use of the compound can significantly decrease visceral fat area, total abdominal fat area, body weight, and waist circumference.
Cinnamon is a common spice for many, as we add it to our breakfasts, desserts, teas, and more. In addition, it benefits as an anti-inflammatory, regulates blood sugar levels, and can improve some digestive problems. As for weight loss, cinnamon extract can induce brown adipocytes (brown fat) and reduce white adipocytes (white fat).
Cinnamon is also high in fiber, reducing cravings and keeping you full longer. While keeping you full, it can speed up your metabolism, making it a great option to start your morning.
If you’re looking for an herb to cleanse your palate, parsley is an excellent option for several different food dishes and beverages. Parsley works as a natural diuretic, which is needed to help flush out toxins and refrain from retaining water, which can be uncomfortable and cause swelling. The herb also contains eugenol, an oil that can lower blood sugar levels and even help those experiencing hypoglycemia. As most greens are, parsley is a good source of fiber that helps with healthy digestion and acts as a cleanser.
In conclusion, while herbs are safe to consume, over-consuming them might bring some uncomfortable side effects like nausea, heartburn, digestion issues, and more. Talk to your physician before starting any supplement if you’re currently taking any medications.
In addition to adding sweet, spicy, and savory flavors to your food and beverages, you will be giving your body a handful of health benefits that double as an aid in losing weight. Pairing these herbs with a healthy diet and regular exercise will help you achieve your best results.