Herbal Plants for Weight Loss – Many herbs and spices have been shown to fight cravings and promote fat burning and weight loss.
Here are 13 amazing herbs that can help you lose weight:
1. Herbal Plants for Weight Loss Fenugreek
Fenugreek is a common household spice that comes from Trigonella foenum-graecum, a plant that belongs to the legume family. Several studies have found that fenugreek can help control appetite and reduce food intake to support weight loss.
In one study, 8 grams of fenugreek fiber daily supplementation boosted feelings of fullness and decreased hunger and food consumption compared to a control group in 18 participants. Another small study found that taking fenugreek seed extract lowered daily fat intake by 17%, compared to a placebo. This results in a lower number of calories consumed throughout the day.
2. Cayenne Pepper Herbal Plants for Weight Loss
Cayenne pepper is a type of chili pepper, which is popularly used to impart a spicy flavor to many dishes. It contains the compound capsaicin, which gives cayenne pepper its signature heat and provides many health benefits.
Some studies show that capsaicin can slightly increase your metabolism, increasing the number of calories you burn throughout the day. Capsaicin may also reduce hunger to promote weight loss.
In a tiny trial, consuming capsaicin capsules led to feelings of satiety and reduced overall calorie intake. Another study in 30 people showed that eating foods containing capsaicin reduced levels of ghrelin, the hormone responsible for stimulating hunger.
3. Ginger Herbal Plants for Weight Loss
Ginger is a spice made from the rhizomes of the flowering ginger plant, Zingiber officinale. Often used in traditional medicine as a natural remedy for various ailments, several studies have shown that ginger may also aid weight loss.
One review of 14 human studies showed that supplementing with ginger significantly reduced body weight and belly fat. Another review of 27 human, animal, and test-tube studies also concluded that ginger may aid weight loss by increasing metabolism and fat burning while reducing fat absorption and appetite.
Oregano is a perennial herb that belongs to the same plant family as mint, basil, thyme, rosemary and sage. It contains carvacrol, a powerful compound that may help promote weight loss.
One study in rats on a high-fat diet containing or not containing carvacrol found that those who received carvacrol gained significantly less body weight and body fat than the control group.
Carvacrol supplements have also been found to directly impact certain genes and proteins that control fat synthesis in the body. However, research on the effects of oregano and carvacrol on weight loss is very limited. Human-based studies are sorely lacking.
Ginseng is a plant with health-promoting properties that is often considered a staple food in traditional Chinese medicine. It can be categorized into several types, including Korean, Chinese and American, which all belong to the same genus of the ginseng plant.
Many studies show that this powerful plant can help with weight loss. One small study found that taking Korean ginseng twice daily for eight weeks resulted in measurable weight loss, as well as changes in gut microbiota composition.
Similarly, an animal study showed that ginseng combats obesity by altering fat formation and delaying intestinal fat absorption. However, more high-quality large-scale studies are needed to examine the impact of ginseng on weight loss in humans.
6. Caralluma Fimbriata
Caralluma Fimbriata is an ingredient that is often included in many diet pills. It is 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 experienced significantly greater reductions in belly fat and body weight, compared to those who took a placebo.
Another small study showed that taking 1 gram of Caralluma Fimbriata daily for two months led to reduced body weight and hunger levels, compared to a control group.
Turmeric is a spice revered for its taste, vibrant color and potent 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.
One study in 44 have a higher weight people showed that taking curcumin twice daily for one month was effective in increasing fat loss, reducing belly fat and increasing weight loss by up to 5%. Similarly, an animal study found that supplementing rats with curcumin for 12 weeks reduced body weight and body fat by blocking fat synthesis.
However, keep in mind that this study used concentrated amounts of curcumin, much greater than the amounts present in regular turmeric doses. More research is needed to examine how turmeric itself might affect weight loss.
8. Black Pepper
Black pepper is a common household spice that comes from the dried fruit of Piper nigrum, a flowering vine native to India. It contains a powerful compound called piperine, which supplies a nutty flavor and potential weight loss effects.
One study found that supplementing with piperine helped reduce body weight in rats on a high-fat diet, even without changes in food intake. Additionally, a test-tube investigation revealed that piperine efficiently slowed the growth of fat cells.
Unfortunately, animal and test-tube studies still dominate the field of study today. Further studies are needed to determine how piperine and black pepper might affect weight loss in humans.
9. Gymnema Sylvestre
Gymnema sylvestre is an herb that is often used as a natural remedy to help lower blood sugar levels. However, some research suggests that it may also benefit those looking to lose weight.
It contains a compound called gymnemic acid, which can help cut the sweet taste of food to ward off sugar cravings. In fact, one study concluded that taking Gymnema sylvestre reduced appetite and food intake, compared to a control group. A three-week animal study also found that eating this herb helped maintain weight in rats on a high-fat diet.
10. Cinnamon Herbal Plants for Weight Loss
Cinnamon is an aromatic spice made from the inner bark of trees in the Cinnamomum genus. Rich in antioxidants and offers several health benefits. Some studies have even found that cinnamon can promote weight loss. It is very effective at stabilizing blood sugar, which can help reduce appetite and hunger.
Studies show that certain compounds found in cinnamon can mimic the effects of insulin, helping to transport sugar from your bloodstream to your cells to use as fuel. Cinnamon can also lower the levels of certain digestive enzymes to slow down the breakdown of carbohydrates.
While these effects have the potential to decrease appetite and lead to weight loss, more research is needed to study cinnamon’s effects directly on body weight.
11. Green Coffee Bean Extract
Green coffee bean extract is commonly found in many weight loss supplements. It is made from coffee beans that have not been roasted and is high in chlorogenic acid, which is thought to play a role in weight loss.
One study found that consuming green coffee reduced body mass index (BMI) and belly fat in 20 participants, even without a change in caloric intake. Another review of three studies concluded that green coffee bean extract can lead to an average weight loss of 5.5 pounds (2.5 kg).
However, the researchers note that the quality and size of the available studies is somewhat limited. Therefore, more high-quality studies are needed to evaluate the effectiveness of green coffee beans for weight loss.
Cumin is a spice made from the dried and ground seeds of Cuminum cyminum, a flowering plant from the parsley family. It’s known for its distinctive nutty flavor but is also packed with health benefits, including the potential to accelerate weight loss and burn fat.
One small three-month study found that women who consumed yogurt with 3 grams of cumin twice daily lost more weight and body fat than a control group.
Similarly, an eight-week study reported that adults who took cumin supplements three times daily lost 2.2 pounds (1 kg) more than those who took a placebo.
Cardamom is a very valuable spice, made from the seeds of plants in the ginger family. It is used worldwide in both cooking and baking, but may also support weight loss.
One animal study found that cardamom powder helped reduce belly fat in rats on a high-fat, high-carbohydrate diet.
Similarly, another animal study showed that black cardamom was particularly effective at reducing abdominal fat and total body fat in rats on a high-fat diet. Unfortunately, most of the research on cardamom’s weight loss potential is limited to animal studies.