As we know, there are three main aspects to weight loss: diet, exercise, and metabolism. While you may have control over the first two, metabolism is out of your hands—or so it seems.
Many helpful herbs can promote weight loss if you’re looking to boost your metabolism and lose weight. This ultimate guide will discuss some of the best herbs for weight loss and how to use them effectively. Whether you’re looking to boost your metabolism or curb your appetite, these herbs can help you reach your weight loss goals.
Herbs for weight loss
As we know, there are three main aspects to weight loss: diet, exercise, and metabolism. While you may have control over the first two, metabolism is out of your hands—or so it seems. Certain herbs and spices can give your metabolism a boost, which in turn aids weight loss.
Top 23 best herbs for weight loss
Herbal and spices can also help you in reducing weight. Here are 23 popular herbs to help increase your metabolism and lose weight quickly.
Garcinia Cambogia
Garcinia Cambogia is a small, yellowish fruit native to India and Southeast Asia. In several studies, the active ingredient in Garcinia Cambogia is hydroxycitric acid (HCA), which has been shown to promote weight loss.
HCA works by inhibiting the enzyme that converts excess carbohydrates into fat, and it also helps to increase serotonin levels, which can help reduce cravings.
Several clinical trials have shown that Garcinia Cambogia can help promote weight loss and is generally well tolerated.
However, there are some potential side effects, such as headache, dizziness, and gastrointestinal upset. Therefore, speaking with a healthcare provider before taking Garcinia Cambogia for weight loss is essential.
Glucomannan
Glucomannan is a type of dietary fiber that is derived from the konjac root. This water-soluble fiber expands in the stomach, which can help to promote satiety and weight loss.
Preliminary research suggests that glucomannan may help reduce body weight and fat, although more research is needed.
One study showed that participants who took glucomannan supplements lost an average of 5.5 pounds over eight weeks, while those in the control group gained an average of 1.5 pounds.
In addition, glucomannan has been shown to lower blood sugar and cholesterol levels. These effects may be because glucomannan delays the absorption of carbohydrates. Therefore, glucomannan supplements may be a helpful addition to a weight loss journey.
American Ginseng (Panax quinquefolius)
This herb is commonly used in Traditional Chinese Medicine to help fatigue and low energy levels, which can impede weight loss.
Ginseng has recently gained popularity as an alternative medicine for fat loss. Some studies have shown that ginseng can help to boost metabolic rate and promote fat-burning and fat synthesis.
In addition, ginseng is thought to increase energy levels, which may help people to exercise more effectively and burn more calories. American ginseng promotes weight loss by increasing satiety and reducing the number of calories absorbed from food.
While more research is needed to confirm the weight loss properties of ginseng, this herbal remedy may be worth trying for those seeking a natural way to shed unwanted pounds.
Garlic (Allium sativum)
This aromatic herb is often used to flavor food. Garlic is thought to aid weight loss by stimulating digestion and improving nutrient absorption.
In one study, participants who took garlic extract lost more weight than those who didn’t. They found that garlic increased thermogenesis (body heat) by 6%.
Garlic has been shown to boost metabolic rates and promote satiety. It also helps to regulate blood sugar levels and high blood pressure, which can be helpful for those who are trying to lose weight.
In addition, garlic is a rich source of antioxidants and has anti-inflammatory properties. All of these factors make garlic a valuable tool in the fight against weight gain.
Of course, garlic is not a miracle cure-all, and it should not be the only thing you rely on when trying to lose weight. But adding garlic to your diet can be a helpful way to boost your weight loss efforts. Be sure to consume it in moderation, as too much garlic can cause gastrointestinal distress.
Black Pepper (Piper nigrum)
Pepper has long been used as a spice to add flavor to food. But did you know that black pepper (Piper nigrum) can also help with weight loss? That’s right - black pepper can help to boost your metabolism and support weight loss. How does it work?
Black pepper contains a compound called piperine, which has been shown to increase thermogenesis (heat production in the body) and help to burn more calories. They found that piperine increased thermogenesis (body heat) by up to 8 percent, leading to an extra 96 calories burned daily.
In addition, black pepper may help to decrease appetite and promote fullness. One study showed that piperine reduced food intake by up to 50 percent in rats.
In addition, piperine can help to inhibit the formation of new fat cells, making it an effective tool for weight loss. So if you’re looking to shed extra pounds and decrease your appetite, don’t forget to add some black pepper to your diet!
Turmeric (Curcuma longa)
Turmeric is a spice that has been used in Indian cuisine for centuries. It has recently gained popularity as a natural remedy for various health conditions. Some people believe that turmeric may help with weight loss.
Turmeric contains a compound called curcumin, which is thought to have numerous health benefits. One of these is its ability to boost metabolism and help the body to burn fat more effectively.
Curcumin is also an antioxidant, which can help protect cells from damage. In addition, some research suggests that curcumin may reduce inflammation, leading to weight gain.
One study showed that rats fed a high-fat diet supplemented with curcumin (the active ingredient in turmeric) gained less weight than rats fed the same diet without curcumin. Curcumin may also help increase adiponectin levels, a hormone that helps regulate metabolism.
While some evidence supports the use of turmeric for weight loss, it is essential to remember that this spice should not be used as a replacement for healthy lifestyle choices.
A nutritious diet and regular exercise are still the best ways to achieve lasting weight loss. However, including turmeric in your diet may boost your weight loss efforts.
Holy Basil (Ocimum sanctum)
Many herbs have been traditionally used for weight loss, and one of the most popular is Holy Basil. Also known as Ocimum sanctum, Holy Basil is a member of the mint family native to India.
In Ayurvedic medicine, it is considered a “Rasayana,” or rejuvenating herb, and is often used to promote longevity and vitality. Holy Basil is also thought to help manage stress, leading to weight gain.
In one study, rats fed a high-fat diet along with Holy Basil extract gained less weight than those not given the herb. Also, they had reduced levels of triglycerides and cholesterol.
Some studies suggest that holy basil may help to increase metabolism and decrease appetite. Holy basil is a rich source of antioxidants, which can help to protect against cell damage and promote detoxification.
While more research is needed to confirm the weight loss benefits of holy basil, this herb may be a helpful addition to a healthy diet and exercise plan.
Cinnamon (Cinnamomum Verum)
This spice is not only delicious but also has metabolism-boosting properties. Cinnamon helps regulate blood sugar levels, preventing energy crashes that lead to unhealthy snacking.
In one study, cinnamon was shown to reduce blood sugar levels by up to 29% in people with type 2 diabetes.
Cinnamon has been used to treat various conditions, including digestive problems, colds, and inflammation. More recently, cinnamon has been touted as a weight loss aid.
Proponents claim that cinnamon can help boost metabolism and reduce appetite.
One study found that taking the cinnamon extract for 12 weeks significantly reduced body weight, fat percentage, and waist circumference.
Another study found that taking cinnamon extract daily for eight weeks increased metabolism and helped to reduce body fat mass. Cinnamon promotes weight loss by increasing metabolism and reducing body fat mass.
Ginger (Zingiber officinale)
Ginger is a popular spice with a long history of use in traditional medicine. Ginger has been shown to help with various digestive issues, and it is also thought to possess anti-inflammatory and antioxidant properties.
Recently, ginger has also been touted as a weight loss aid. Some studies suggest that ginger may help to reduce body fat, boost metabolism and reduce appetite. In one study, ginger increased thermogenesis—the body’s heat production—by 20%.
Green Tea (Camellia sinensis)
This popular beverage is rich in antioxidants and caffeine. Green tea has been shown to increase metabolism, promote weight loss, and reduce fat cells.
Green tea differs from black tea because it is not oxidized during processing, resulting in a lighter color and flavor. Numerous studies have suggested that green tea may be effective in promoting weight loss.
In one study, participants who took green tea extract lost more weight than those who didn’t. They found that green tea increased thermogenesis by 4% and fat oxidation by 17%.
Another study found that participants who drank green tea lost an average of 2.9 pounds over 12 weeks without making any other changes to their diet or lifestyle. While more research is needed to confirm these findings, green tea may be an effective tool for those looking to shed excess weight.
Cloves (Syzygium aromaticum)
These pungent spice buds have been used for centuries in Traditional Chinese Medicine and Ayurveda. Cloves are thought to improve digestion and help the body absorb nutrients better. In one animal study, cloves were shown to increase the activity of digestive enzymes.
Recent studies have suggested that cloves may also be effective for weight loss. One study found that taking a daily clove extract supplement helped reduce body fat and waist circumference in overweight adults.
Another study found that taking a clove extract supplement before meals helped to decrease food intake and promote satiety.
A study showed that humans given a daily dose of clove extract for 30 days had reduced levels of abdominal fat. Cloves contain a compound called eugenol, which has been shown to boost metabolism and reduce appetite.
In addition, cloves are a good source of fiber, which can help to keep you feeling full and promote healthy digestion. While more research is needed, cloves may be a promising addition to your weight loss arsenal.
Cumin (Cuminum cyminum)
This spice is a critical ingredient in many curries and chili dishes. In recent years, cumin has also been a weight loss aid. Some research shows that cumin may help to boost metabolism and promote fat burning.
One study found that subjects who took cumin powder twice daily for three months lost significantly more body fat than those who did not take cumin. In addition, cumin was found to decrease bad cholesterol levels and increase good cholesterol levels.
Ginseng (Panax ginseng)
Ginseng (Panax ginseng) is a perennial plant used for centuries in traditional Chinese medicine. In recent years, it has become popular as a weight loss supplement.
Ginseng is one of the world’s most popular and widely used herbal remedies. It is frequently taken orally for energy, anxiety, depression, attention deficit hyperactivity disorder (ADHD), Alzheimer’s disease, and other conditions.
Some people also apply ginseng to the skin for inflammation, scarring, and conditions such as psoriasis and eczema.
According to traditional Chinese medicine, ginseng helps balance the body’s yin and yang, which is thought to have a beneficial effect on metabolism.
Several animal and human studies have shown that ginseng can help to boost energy levels and increase metabolism. One study found that men who took ginseng supplements lost more weight and had a lower body mass index than those who did not take the supplement.
Oregano (Origanum vulgare)
Oregano (Origanum vulgare) is a popular herb traditionally used for flavoring food. More recently, oregano has been touted as a weight loss aid. While some evidence supports this claim, oregano should not be relied upon as a sole method of weight loss.
In several studies, oregano contains compounds that have been shown to boost metabolism and enhance weight loss. These compounds include thymol and carvacrol, which are thought to increase the breakdown of fat cells.
In human studies, oregano essential oil has been shown to reduce appetite and increase feelings of fullness.
Oregano is an excellent fiber source, essential for weight loss. Fiber helps to slow down digestion and keeps you feeling fuller for longer. In addition to its weight loss benefits, oregano provides numerous other health benefits.
The herb is a rich source of antioxidants and has anti-inflammatory properties. If you want to add oregano to your diet, it is available fresh, dried, or in oil form. Oregano can be added to various dishes, including pasta, soups, and salads.
Parsley (Petroselinum crispum)
This common herb is often used to flavor food and as a garnish. Parsley is thought to promote weight loss by stimulating digestion and improving nutrient absorption.
If you’re looking to cut down on calories, parsley may be a helpful tool. This herb is low in calories but high in nutrients, making it an excellent choice for weight loss. Parsley is also a good source of fiber, which helps to promote fullness and prevent overeating.
In addition, the antioxidants in parsley can help to protect against cell damage and boost the immune system. While parsley is safe for most people, it can interact with certain medications, so be sure to speak with your doctor before adding it to your diet.
Peppermint (Mentha piperita)
This refreshing herb is often used to flavor food and tea. Peppermint is thought to promote weight loss by stimulating digestion and improving nutrient absorption.
One study showed that people who took peppermint oil capsules twice a day for eight weeks lost an average of 2.6 pounds (1.2 kg) more than those who didn’t. Another study found that peppermint oil capsules reduced appetite and calorie intake in people trying to lose weight.
Peppermint may also help improve digestion and reduce bloating. In one study, people who took peppermint oil capsules for four weeks had reduced levels of the digestive hormones ghrelin and motilin, which are known to stimulate appetite.
In addition, peppermint oil has been shown to relax the digestive tract muscles, reducing pain and discomfort from bloating. However, more research is needed to confirm these effects.
Talk to your healthcare provider first if you’re interested in trying peppermint for weight loss. They can help you determine if it’s safe for you and advise you on the best dosage.
Amla (Emblica Officinalis)
Also known as Indian gooseberry, amla is a superfood often used in Ayurvedic medicine. It’s high in antioxidants and vitamin C, which support a healthy metabolism. In one study, rats given amla extract had lower body fat levels and better insulin sensitivity and resistance.
Some studies have shown that amla can help to boost metabolism, increase the production of healthy gut bacteria, and promote the breakdown of fat cells. In addition, amla is high in fiber, which can help to increase satiety and reduce the overall intake of calories.
Capsaicin
Capsaicin is the compound that gives chili peppers their fiery taste. But capsaicin may also help you lose weight. A study in the journal Obesity found that rats given capsaicin ate less and lost weight.
The researchers believe that capsaicin may work by increasing the body’s energy expenditure. In other words, it may help you burn more calories.
Capsaicin may also help to reduce appetite. A study in the journal Appetite found that people who took a capsaicin supplement ate fewer calories at a meal than those who didn’t take the supplement.
If you want to lose weight, adding capsaicin to your diet may be worth trying. Just be sure to eat plenty of other healthy foods, too.
Dandelion (Taraxacum officinale)
This common weed is a nutrient-rich herb. Dandelion root is often used in Traditional Chinese Medicine to treat digestive issues, and it’s also thought to promote weight loss by increasing metabolism and improving digestion.
Recently, dandelion has gained popularity as a weight loss aid. Proponents of the dandelion diet claim that the plant can help to detoxify the body and promote healthy digestion.
While there is some evidence to support these claims, more research is needed to confirm the efficacy of dandelion for weight loss.
Fenugreek (Trigonella foenum-graecum)
Fenugreek is widely cultivated for its aromatic seeds, which are used as a spice in many cuisines. The seeds contain high levels of galactomannan, a water-soluble dietary fiber that effectively reduces appetite and promotes weight loss.
In addition, fenugreek seeds are a rich source of nutrients, including protein, vitamins, minerals, and antioxidants. They have also been traditionally used as a folk remedy for diabetes and digestive disorders.
Numerous studies have shown that fenugreek can help to promote weight loss by reducing appetite and food intake and increasing satiety and feelings of fullness.
Therefore, fenugreek may be an effective natural treatment for obesity and other weight-related conditions.
Marshmallow (Althaea Officinalis)
Herbalists have used marshmallows (Althaea Officinalis) for centuries to treat various digestive issues. Its leaves and roots are rich in mucilage, a viscous, sticky substance that forms a gel when mixed with water.
This gel-like substance has been shown to promote weight loss by acting as a bulk-forming agent. When taken before meals, it expands in the stomach and gives a sensation of fullness, leading to reduced food intake.
In addition, marshmallows’ mucilage content helps to slow down the absorption of nutrients from the gut, which can help to reduce calorie intake and promote weight loss.
Given their ability to promote satiety and reduce calorie absorption, marshmallows may be an effective tool for those looking to lose weight.
Finally, marshmallow extract contains pectin, a type of soluble fiber that has been shown to reduce adipose tissue (fat tissue) in animals.
Rosemary (Rosmarinus officinalis)
Rosemary (Rosmarinus officinalis) is an aromatic herb often used in cooking. It is also a popular choice for weight loss and detox teas.
According to some studies, Rosemary tea can help boost metabolism and promote weight loss by stimulating the digestive system. The herb is also a diuretic, which helps flush out toxins and excess water from the body.
Rosemary contains a compound called carnosic acid, which has been shown to activate a protein that breaks down fat cells. In one study, rats given carnosic acid injections lost more weight than those who did not receive the compound.
While more research is needed to confirm these results in humans, there is promising evidence that rosemary may be an effective weight loss aid. So next time you’re looking to shed some pounds, reach for the rosemary - your taste buds and waistline will thank you.
Cardamom (Elettaria cardamomum)
Cardamom (Elettaria cardamomum) is a spice traditionally used in Indian cooking. Recently, it has become increasingly popular as a weight loss aid.
Cardamom is high in fiber and helps to regulate digestion. The spice contains compounds that boost metabolism and reduce appetite and calorie intake.
A recent study found that cardamom effectively reduced weight, body fat, and waist circumference in obese individuals. Furthermore, the study showed that cardamom improved lipid levels and insulin sensitivity.
These findings suggest that cardamom may be an effective herbal remedy for obesity and related metabolic disorders.
Contributing factors to losing weight
Many different factors can contribute to weight loss. These include:
Diet:
Eating a healthy diet is one of the best things you can do to lose weight. Focus on natural, whole foods like fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods, sugary drinks, and excessive amounts of alcohol.
Exercise:
Regular physical activity is one of the most effective ways to lose weight, and it helps to burn calories, increase metabolism, and build muscle. Aim for at least 30 minutes of moderate-intensity exercise on most days of the week.
Sleep:
Getting enough sleep is crucial for weight loss. Sleep deprivation can lead to cravings, increased appetite, and decreased metabolism. Aim for 7-8 hours of quality sleep every night.
Stress:
Chronic stress can lead to weight gain, and it increases the production of the hormone cortisol, which can promote fat storage. Managing stress through relaxation techniques like yoga, meditation, and deep breathing can help to prevent weight gain.
Herbal Supplements:
Certain herbal supplements can help to promote fat loss by increasing metabolism, reducing appetite, or preventing fat absorption. These include green tea extract, Garcinia Cambogia, and glucomannan.
Many weight loss supplements contain multiple ingredients, so it is essential to read the label carefully and choose products backed by scientific evidence. When combined with healthy lifestyle choices, herbal supplements can be an effective way to lose weight.
The FDA does not regulate dietary supplements, and their safety and efficacy have not been established. Always speak to a healthcare professional before taking any dietary supplements, especially if you are pregnant or breastfeeding.
If you want to lose weight, many different options are available. Making healthy lifestyle choices like eating a nutritious diet and exercising regularly is the best way to achieve sustainable weight loss.
However, certain herbal supplements can also be effective in promoting weight loss. Choose products backed by scientific evidence and speak to a healthcare professional before taking any dietary supplements.
How do herbal products cause weight loss?
Herbal products containing these ingredients are thought to cause weight loss by increasing thermogenesis and lipolysis.
Thermogenesis is the process of heat production in the body, and lipolysis is the breakdown of fats. By increasing thermogenesis and lipolysis, herbal products are thought to help the body burn more calories and reduce fat storage.
In addition, some herbs may also help to reduce appetite and promote satiety, further aiding weight loss.
Green tea extract is one of the most well-studied herbs for weight loss. Green tea contains caffeine and a type of flavonoid called catechin, which has been shown to increase thermogenesis and boost metabolism.
One study found that green tea extract increased thermogenesis by 4% and fat oxidation by 17%, leading to an overall reduction in body fat.
Another study found that green tea extract caused a significant reduction in body weight, body mass index, and waist circumference in obese individuals.
Garcinia Cambogia is another popular herb for weight loss. Garcinia Cambogia contains a compound called hydroxycitric acid (HCA), which is thought to inhibit the enzyme that promotes fat storage.
One study found that Garcinia Cambogia extract caused a significant reduction in body weight, body mass index, and waist circumference. Furthermore, the study showed that HCA prevented weight gain in rats on a high-fat diet.
Glucomannan is a dietary fiber that reduces appetite and promotes satiety.
One study found that glucomannan supplementation caused a significant reduction in body weight and body fat. Furthermore, the study showed that glucomannan helped to reduce food intake and promote satiety.
What herbs are best for losing weight?
Many different herbs have been traditionally used for weight loss. These include green tea, Garcinia Cambogia, glucomannan, and white willow bark.
Green tea is thought to increase metabolism and reduce appetite, while Garcinia Cambogia is believed to prevent fat absorption.
Glucomannan is a water-soluble fiber that is thought to reduce appetite by promoting feelings of fullness. White willow bark is traditionally used for its anti-inflammatory properties and is believed to improve digestion.
Here is a list of herbs that are best for weight loss:
- Green tea
- Garcinia Cambogia
- Glucomannan
- White willow bark
- Dandelion root
- Ginger
- Turmeric
- Cayenne pepper
- Cumin
- Fenugreek
- Cinnamon
- Garlic
- Black pepper
If you’re interested in trying herbs for weight loss, speak to your healthcare provider to ensure they’re appropriate.
Do herbal weight loss products have any side effects?
There are various herbal weight loss products on the market, and their safety and efficacy remain a controversial topic.
Some people believe these products are entirely safe and effective, while others think they can have serious side effects. The truth is likely somewhere in between.
While most herbal weight loss products are relatively safe, some do have the potential to cause side effects. For example, green tea extract is a common ingredient in weight loss supplements and is generally safe for most people. However, it can cause nausea, vomiting, and diarrhea in large doses.
Similarly, Garcinia Cambogia is another popular ingredient, and while it is generally safe, it can cause headaches and dizziness in some people.
Herbs can also interact with certain medications, so it’s essential to speak with a healthcare professional before starting any herbal supplement.
As with any supplement, it is crucial to speak with a healthcare professional before taking any herbal weight loss products to ensure they are right for you.
Is there any scientific evidence that herbs cause weight loss?
There is some evidence that certain herbs can help with weight loss.
Green tea, for example, has been shown to increase metabolism and reduce cravings. Garcinia Cambogia has been shown to prevent fat absorption, and glucomannan has been shown to reduce appetite and promote feelings of fullness. However, more research is needed to confirm the efficacy of these herbs for weight loss.
Herbal weight loss products are generally safe when used as directed. However, some herbs can cause side effects when taken in large doses, including gastrointestinal upset, headaches, and dizziness.
If you want to lose weight, consider incorporating some of these herbs into your diet and lifestyle. Remember to speak with a healthcare professional before starting any herbal supplement, and avoid taking large doses of any herb to prevent side effects.
What herbs burn belly fat fast?
Herbs have been used for medicinal purposes for centuries, and some recent research suggests that certain herbs may help burn belly fat.
While there is no magic bullet for weight loss, adding these herbs to your diet might boost your metabolism and help you shed those unwanted pounds.
Cumin is a popular spice in Indian and Middle Eastern cuisine, and it has also been traditionally used to aid digestion. A study in the Journal of Nutrition found that participants who consumed cumin powder with their meals burned more fat cells than those who didn’t.
Another small study found that taking cumin supplements reduced body fat and waist circumference. So, try sprinkling some cumin on your next meal for a double dose of flavor and fat-burning power.
Ginger is another digestive aid that may also help burn belly fat. A study published in Metabolism found that consuming ginger can increase thermogenesis or the body’s ability to burn fat.
One way to add ginger to your diet is to make a refreshing tea by boiling the fresh ginger root in water and adding a squeeze of lemon, sipping on this tea before meals could help you burn more calories and shrink your waistline.
In addition, Garcinia Cambogia is a popular herb often used in weight-loss supplements. This herb contains HCA, which has been shown to boost metabolism and increase fat burning.
Another effective herb for weight loss is green tea. Green tea is rich in antioxidants and has been shown to boost metabolism and promote fat burning.
Finally, another herb that has been traditionally used for weight loss is fenugreek. Fenugreek seed extract contains fiber and antioxidants that can help to regulate blood sugar levels and reduce cravings.
If you’re looking for a way to add more flavor to your food while helping to burn belly fat, consider incorporating these herbs into your diet. But remember that they should be part of a healthy lifestyle that includes regular exercise and a balanced diet.
How can I use herbs for weight loss?
There are many ways to incorporate herbs into your diet for weight loss. Herbal teas, supplements, and tinctures are all popular options.
Weight loss herbs can also be added to food. For example, cumin can be used as a spice in curries or chili. Fenugreek seeds can be soaked and added to soups or stews. And ginger can be grated and added to stir-fries or noodle dishes.
Green tea, for example, can be enjoyed as a hot or iced tea, while Garcinia Cambogia and glucomannan are available in supplement form. Herbal tinctures are concentrated extracts that can be added to water or juice or taken alone.
When using herbs for weight loss, it’s essential to start with small doses and gradually increase them as needed. It’s also necessary to speak with a healthcare provider before taking any herbs, especially if you have a medical condition or are taking medications.
Final Thoughts
Herbs can be a helpful addition to your weight loss journey. While there is no magic bullet for weight loss, adding certain herbs to your diet might boost your fat metabolism and help you shed excess body fat.
Remember to start with small doses and increase gradually as needed. Always speak with a healthcare provider before taking any herbs, especially if you have a medical condition or are taking medications.