Herbs That Can Help You Lose Weight

If you think the best weight loss diet is with plain chicken or fish salad and brown rice, then you are missing out on some important ingredients that have been shown through research to help the body burn fat: herbs and Spices

Herbs and spices are the best way to add flavor to food without any extra calories, sugar, sodium, or other waste. Why? It’s simple: Research shows that if you don’t like the taste of what you eat, you are less likely to stick to any diet, no matter how disciplined you are. Herbs and spices add a lot of flavor to food and can turn this piece of plain chicken into a restaurant-worthy dish, for example, with a little rosemary, paprika, sea salt, and crushed pepper. (Lose up to 15 pounds without dieting with Eat Clean to Get Lean, our 21-day clean eating plan.)

In addition, many herbs and spices can actually increase your metabolism and help your body burn fat faster. Here are 13 herbs and spices that will help you lose your desired weight in the new year:

cinnamon

Especially useful for patients with type 2 diabetes, cinnamon is a weight loss spice that has a profound effect on blood sugar levels.

Keeping blood sugar levels low is key to maintaining clean and stable energy throughout the day. Cinnamon helps reduce the amount of insulin produced by eating too many carbohydrates.

Some of the best ways to get more cinnamon in your diet are to have the same protein shake, coffee, a bowl of oats, yogurt, or chicken breast!

Fenugreek

Fenugreek is a common household spice derived from Trigonella foenum-graecum, a plant belonging to the fruit family.

Numerous studies have shown that fenugreek can help control appetite and reduce food intake for weight loss.

A study of 18 people found that eating 8 grams of fenugreek fiber daily increased the feeling of fullness and reduced appetite and food intake, compared to a control group (1 trusted source).

Another small study found that fenugreek seed extract reduced daily fat intake by 17% compared to placebo. As a result, the number of calories consumed during the day is reduced (2 trusted sources).

paper Mint

Peppermint has an interesting weight loss effect when you feel hungry. One study, in particular, showed that people who were told to sniff mint when they were hungry ate 1800 fewer calories in a week than those who did not.

I don’t talk much about essential oils, but they would be a great source of concentrated peppermint.

Use oil or make some peppermint tea, and be sure to take a few breaths before drinking.

Ginger

Ginger is a spice made from the rhizome of the flowering ginger plant, Zingiber officinale.

Often used in folk medicine as a natural remedy for a variety of ailments, some research suggests that ginger may also help in weight loss.

A review of 14 human studies shows that supplementation with ginger significantly reduced both body weight and belly fat (7 trusted sources).

Another review of 27 human, animal, and test-tube studies concluded that ginger can help with weight loss by increasing metabolism and fat burning while simultaneously reducing fat absorption and appetite (8 Trusted). Source).

Garlic

Adding fresh garlic to food not only enhances the taste but also helps the body to better metabolize carbohydrates and fats. Some studies have also shown that garlic prevents the body from producing more fat.

Add it to fresh food or in powder form.

Oregon

Oregano is a perennial herb that belongs to the same family of plants as mint, basil, thyme, rosemary, and sage.

It contains carvacrol, a powerful compound that can help you lose weight.

A study of rats on a high-fat diet, with or without carvacrol, found that those who received carvacrol had significantly lower body weight and body fat than the control group.

Carvacrol supplements have also been shown to have a direct effect on certain genes and proteins that regulate body fat synthesis (9 trusted sources).

However, research on the effects of oregano and carvacrol on weight loss is still very limited. There is a lack of study, especially on a human basis.

Clove

Clove is another spice that a healthy kitchen needs because it helps speed up the metabolism and helps the body burn more calories. They are also anti-inflammatory and very nutritious.

They combine very well with turkey and sweet potatoes.

Ginseng

Ginseng is a plant that has health-promoting properties that are often considered important in traditional Chinese medicine.

It can be divided into several different species, including Korean, Chinese, and American, all of which belong to the same genus of ginseng plants.

Many studies have suggested that this powerful plant may help in weight loss.

A small study found that taking Korean ginseng twice daily for eight weeks resulted in significant weight loss, as well as changes in the structure of the gut microbiota (10 trusted sources).

Similarly, an animal study found that ginseng counteracted obesity by altering fat formation and delaying the absorption of fat in the intestines (11 trusted sources).

However, more high-quality, large-scale studies are needed to test the effects of ginseng on weight loss in humans.

Cardamom

It is another interesting spice that helps increase metabolism and has been shown to lower blood glucose levels. Lowering blood glucose levels lowers insulin and increases the body’s ability to burn fat.

Cardamom comes in either whole form or powder, but I recommend the powder for ease of use. Try adding it to the chicken to get started. Some people even add it to coffee!

Turmeric

Turmeric is a spice that is respected for its flavor, vibrant color, and powerful medicinal properties.

Most of its health benefits are attributed to the presence of curcumin, a chemical that has been extensively studied for its effects on everything from inflammation to weight loss.

A study of 44 overweight people found that using curcumin twice daily for a month was effective in reducing fat, reducing belly fat, and reducing weight by up to 5% (16 trusted sources). ۔

Similarly, an animal study found that supplementing rats with curcumin for 12 weeks reduced body weight and body fat by inhibiting fat synthesis (17 trusted sources).

However, keep in mind that these studies used concentrated amounts of curcumin, which is much higher than the amount found in a typical turmeric diet.

Further research is needed to examine how turmeric itself can affect weight loss.