13 Herbs That Can Help You Lose Weight

BY Happy Me Feeling Good
It's no secret that in weight loss, what you place on your plate plays a central role.
But just as critical, might be what you keep in your spice cabinet.
It has been shown that many herbs and spices combat cravings and improve fat burning and weight loss.
Here are 13 fantastic herbs that could help you lose weight.
Fenugreek is a common household spice derived from a plant belonging to the legume family, Trigonella foenum-graecum.

Several studies have found that to support weight loss, fenugreek can help control appetite and decrease food intake.

One study of 18 individuals found that, relative to a control group, supplementing with 8 grams of fenugreek fiber daily improved feelings of fullness and decreased hunger and food intake.

Another small study found that, compared to placebo, taking fenugreek seed extract decreased daily fat intake by 17%. This contributed to a lower amount of calories expended over the course of the day.
Cayenne pepper is a type of chili pepper, popularly used in many dishes to add a spicy dose of flavor.

It contains the capsaicin compound, which gives its signature heat to cayenne pepper and offers various health benefits.

Some studies indicate that capsaicin will improve your metabolism slightly, increasing the amount of calories you burn during the day.

One small study showed that capsaicin capsule consumption increased fullness levels and lowered overall calorie intake.

Another study of 30 individuals found that consuming a capsaicin-containing meal decreased levels of ghrelin, the hormone responsible for stimulating appetite.

3. Ginger

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

Sometimes used as a natural remedy for a wide range of ailments in folk medicine, some research suggests that ginger may also aid weight loss.

One analysis of 14 human studies found that both body weight and belly fat were substantially reduced by supplementation with ginger.

Another study of 27 human, animal and test-tube studies also concluded that by increasing metabolism and fat burning while simultaneously reducing fat absorption and appetite, ginger can help lower weight.

4. Oregano

Oregano is a perennial herb which, like mint, basil, thyme, rosemary and sage, belongs to the same plant family.

Carvacrol, a strong compound that can help improve weight loss, is included.

One analysis of a high-fat diet in mice that either contained or did not contain carvacrol showed that those receiving carvacrol gained substantially less body weight and fat than the control group.

Carvacrol supplements have also been shown to directly influence some of the particular genes and proteins that regulate the body's fat synthesis.

Research, however, is still very minimal on the impact of oregano and carvacrol on weight loss. In particular, human-based studies are missing.

5. Ginseng

Ginseng is a plant with health-promoting properties that, in traditional Chinese medicine, is also considered a staple.

It can be divided into many groups, including Korean, Chinese and American, all of which belong to the same ginseng plant genus.

Many studies have indicated that weight loss may be supported by this strong herb.

One small study showed that taking Korean ginseng twice daily for eight weeks resulted in quantifiable body weight reductions and improvements in the composition of gut microbiota.

Similarly, an animal study found that ginseng prevented obesity by altering the formation of fat and delaying the absorption of intestinal fat.

More high-quality, large-scale studies, however, are required to analyze the effect of ginseng on human weight loss.
Caralluma Fimbriata is a herb often used in several pills for dieting.

It is thought to function by increasing serotonin levels, a neurotransmitter that influences appetite directly.

One 12-week study of 33 individuals showed that participants taking Caralluma Fimbriata had substantially higher reductions in belly fat and body weight than those taking placebo.

Another small study found that eating 1 gram of Caralluma Fimbriata daily for two months, relative to the control group, resulted in weight and hunger reductions.
Turmeric, for its taste, vivid color and potent medicinal properties, is a spice revered.

The presence of curcumin, a compound that has been researched extensively for its effects on everything from inflammation to weight loss, is responsible for much of its health benefits.

One analysis of 44 overweight individuals found that taking curcumin twice daily for one month was successful in improving fat loss, reducing belly fat, and increasing weight loss by up to 5%.

Similarly, an animal study found that, by blocking fat synthesis, supplementing mice with curcumin for 12 weeks decreased body weight and body fat.

Bear in mind, however, that the concentrated amount of curcumin used in these experiments is much greater than the amount found in a normal dose of turmeric.

In order to explore how turmeric itself can influence weight loss, further research is required.
Black pepper, a flowering vine native to India, is a popular household spice derived from the dried fruit of Piper nigrum.

It contains a strong piperine compound, which provides both its pungent taste and possible weight-lowering effects.

One study showed that piperine supplementation helped reduce body weight in rats on a high-fat diet, even without food intake changes.

A test-tube analysis also found that fat cell formation was effectively inhibited by piperine.

Sadly, existing studies are only limited to test-tube and animal studies.

To determine how piperine and black pepper can affect weight loss in humans, further studies are needed.
Gymnema sylvestre is a herb which is sometimes used to help lower blood sugar levels as a natural remedy.

However, some research indicates that those trying to lose weight can also benefit from it.

It contains a compound called gymnemic acid, which can help reduce foods' perceived sweetness to avoid cravings for sugar.

In fact, one study concluded that, relative to a control group, taking Gymnema sylvestre decreased both appetite and food intake.

A three-week study of animals also found that consuming this herb on a high-fat diet helped maintain body weight in rats.

10. Cinnamon

Cinnamon is an aromatic spice produced in the Cinnamomum genus from the inner bark of trees.

It is high in antioxidants and has many health advantages. Some studies have also found that weight loss could be improved by cinnamon.

It is particularly effective in stabilizing blood sugar, which can help to reduce hunger and appetite.

Studies show that the effects of insulin can be imitated by a particular compound contained in cinnamon, helping to carry sugar from the bloodstream to your cells to be used as fuel.

To delay the breakdown of carbohydrates, cinnamon can also decrease the levels of certain digestive enzymes.

While these effects may probably reduce appetite and lead to weight loss, further research is required to specifically examine the effects of cinnamon on weight.
In several weight-loss supplements, green coffee bean extract is widely found.

It is produced from unroasted coffee beans and is rich in chlorogenic acid, which is believed to account for its possible weight-lowering effects.

One study found that in 20 participants, drinking green coffee decreased body mass index (BMI) and belly fat, even without calorie intake adjustments.

A further analysis of three studies found that, on average, green coffee bean extract would reduce body weight by 5.5 pounds (2.5 kg). Researchers, however, noticed that there was a very limited quality and size of available studies.

More high-quality studies are therefore required to determine the efficacy of green coffee beans for weight loss.

12. Cumin

Cumin is a spice made from the dried and ground seeds of the parsley family's flowering plant, Cuminum cyminum.

It is well known for its distinct nutty taste, but also full of health benefits, including the ability to speed up weight loss and fat burning.

One small, three-month study showed that women who drank yogurt twice daily with 3 grams of cumin lost more weight and body fat than the control group.

Similarly, an eight-week study found that adults who took a three-time daily cumin supplement lost 2.2 pounds (1 kg) more than those taking a placebo.

13. Cardamom

Filled under Weight Loss Tips
Cardamom, made from the seeds of a plant in the ginger family, is a highly valued spice.

It is used in both cooking and baking worldwide, but can also encourage weight loss.

One animal study showed that in rats on a high-fat, high-carb diet, cardamom powder helped minimize belly fat.

Similarly, another animal study found that, in particular, black cardamom was successful in decreasing both belly fat and total body fat in high-fat diet rats.

Sadly, most research on the weight loss ability of cardamom is restricted to animal studies.

The effect of Cardamom on weight loss in humans has yet to be studied.
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