16 Powerful Herbs For Weight Loss And Their Benefits

When the food is tasteless, it can be difficult to stick to a diet. Thankfully, herbs and spices can provide flavor while also assisting in the reduction of junk food cravings. There are many herbs for weight loss that you can choose from. These herbs offer anti-inflammatory, antioxidant, anti-diabetic, cholesterol-lowering, and hormone-balancing properties and aid in weight loss. To help you lose weight organically, try these 16 wonderful herbs. Keep reading to know more!

16 Best Herbs For Weight Loss

1. Cinnamon For Weight Loss

Cinnamon is proven to help reduce weight and fight obesity (1). It helps to boost metabolism, regulates blood sugar, and plays a vital role in lowering LDL cholesterol and triglyceridesⁱ  XFats found in the bloodstream, which are stored in fat cells and used between meals to provide energy to the body. (2). With its benefits, it becomes an ideal condiment for those with diabetes (3).

How To Consume Cinnamon For Weight Loss

You can take 1 ½ – 1 teaspoon of powdered cinnamon or 1 cinnamon bark soaked in water overnight. Drink cinnamon-infused water first thing in the morning every day for four weeks to get the desired results.

Cinnamon Tea Recipe

Ingredients

• 1 ½ teaspoon cinnamon powder
• 1 cup water

How To Prepare

1. Bring a cup of water to boil.
2. Add the cinnamon powder and let the water boil for 2-3 minutes more.
3. Strain the cinnamon tea before drinking.

Benefits

Cinnamon helps suppress appetite, lowers bad cholesterol, and accelerates the metabolic rate. The warm water helps flush out all the toxins and supports better bowel movement. It also prevents bloating.

Quick Tip

You can add a few drops of lemon juice or some honey to enhance the flavor of cinnamon tea and motivate yourself to drink it more often.

2. Fenugreek For Weight Loss

Fenugreek seeds are proven to treat metabolic dysfunctions. Fenugreek seed extract supplementation helps reduce dietary fat consumption (4). The seeds also help reduce cholesterol, improve fat digestion, and enhance insulin sensitivity (5), (6).

How To Consume Fenugreek For Weight Loss

Take 1 teaspoon of fenugreek seeds per day with 1 cup of water. You may also grind the fenugreek seeds, store them in a clean jar, and use them in curries, dal soup, or smoothies.

Fenugreek Seeds Weight Loss Recipe

Ingredients

• 1 teaspoon of fenugreek seeds
• 1 cup of water

How To Prepare

1. Soak 1 teaspoon of fenugreek seeds in a cup of water overnight.
2. Consume the water as well as seeds both first thing on empty stomach.

Benefits

It boosts metabolism, prevents obesity triggered by stress and inflammation, flushes out toxins from the colon, and reduces the risk of insulin resistance commonly found in women with PCOS.

3. Garlic For Weight Loss

The active ingredient in garlic, allicin, helps treat cardiovascular conditions, metabolic disorders, and high blood sugar. It also has anti-tumor properties and helps to boost immunity (7). A scientific study confirms that garlic boosts metabolism, helps to reduce fat deposition, and may help in reducing body weight (8).

How To Consume Garlic For Weight Loss

You can have one clove of garlic every day for the best results. You can also include garlic in your daily recipes to add taste and flavor. In fact, Indian cooking is incomplete without the metabolism-boosting garlic and the oil extracted from mustard seeds.

Garlic Weight Loss Recipe

Ingredients

• 1 clove garlic
• 1 cup water
• Juice of ½ a lime

How To Prepare

1. Use a mortar and pestle to mash the garlic clove.
2. Add it to a cup of water.
3. Add lime juice, stir well, and drink at one go.

Benefits

The lime juice helps cut the pungent smell and taste of the garlic. Limes are also rich in vitamin C (9). Vitamin C may also promote weight loss, though more research is needed in this regard. Garlic helps lower cholesterol, improves heart health, has anti-cancer properties, and aids weight loss by keeping your hunger pangs at bay.

4. Hibiscus For Weight Loss

Hibiscus tea, the vermillion colored hibiscus flower extract, helps in weight loss. Several studies have shown that hibiscus extract is a hunger suppressant that helps reduce abdominal obesity, reduces the risk of non-alcoholic fatty liver, fat accumulation, adipogenesisⁱ  XThe process of the formation of adipocytes or fat cells that play a vital role in maintaining the energy balance in the body. , and reduces hunger hormone, ghrelin and blood pressure (10), (11), (12), (13). Hibiscus consumption in the form of tea leads to astounding slimming effects.

How To Take Hibiscus Tea For Weight Loss

One cup of hibiscus tea contains approximately 1.5 grams of hibiscus calyx. You can have upto 2 cups of hibiscus tea per day.

Hibiscus Tea Weight Loss Recipe

Ingredients

• 1teaspoons dried hibiscus flowers
• 2 cups water
• 1 teaspoon honey

How To Prepare

1. Put the dried hibiscus flowers into a teapot.
2. Boil 2 cups of water and pour into the teapot.
3. Let it steep for 5-6 minutes.
4. Strain a cup of hibiscus tea.
5. Add honey and stir well.

Benefits

Hibiscus tea helps prevent irritation in the stomach, has diuretic properties, may help in lowering cholesterol, and improves bowel movement (14). Honey is useful against throat infections and has antimicrobial, antioxidant, anti-inflammatory, immunity-boosting, and anti-tumor properties (15). However, further research is needed to confirm on excess consumption of hibiscus tea that can be consumed in a day without any effects on blood pressure.

5. Green Tea For Weight Loss

Green tea is rich in antioxidants called catechins. One of the catechins, epigallocatechin gallate, is a metabolism booster. Also, green tea contains some caffeine that helps stimulate fat burning and better muscle performance (16). Green tea is scientifically proven to suppress appetite curb cravings, and stimulate hormones that help burn fat (17).

How To Take Green Tea For Weight Loss

It is best you use the green tea leaves to prepare a cup of tea. You can have as many as 3 cups of green tea per day. You may drink a cup of green tea 20-30 minutes before a meal.

Green Tea Weight Loss Recipe

Ingredients

• 1 teaspoons green tea leaves
• 1 cup water
• ¼ teaspoon cinnamon

How To Prepare

1. Bring a cup of water to boil.
2. Add the cinnamon powder and simmer for 2 minutes.
3. Turn the flame off and add the green tea leaves.
4. Let them steep for 5-7 minutes.
5. Strain and stir well before drinking. Here are two other ways to prepare green tea.

Benefits

Green tea and cinnamon are powerful weight loss agents. Green tea boosts metabolism and helps to melt fat. Cinnamon aids weight loss by regulating blood sugar levels and insulin levels, lowering cholesterol, and suppressing appetite.

6. Black Pepper For Weight Loss

Black pepper is rich in piperine. Piperine is what gives black pepper its characteristic flavor and also helps inhibit the creation of fat cells (adipogenesis) (18). As a result, consuming black pepper help to reduce weight. Pepper also has antioxidant, anti-inflammatory, anti-microbial, gut function-improving, and antidepressant properties (19).

How To Consume Black Pepper For Weight Loss

You can either chew 5 black peppercorns per day or add them in your juice or food recipes.

Black Pepper Weight Loss Recipe

Ingredients

• ¼ teaspoon freshly ground black pepper
• ½ teaspoon honey
• 1 cup warm water

How To Prepare

1. Add 1 teaspoon honey and ¼ teaspoon black pepper to a cup of warm water.
2. Stir well before drinking.

Benefits

Black pepper aids weight loss by preventing fat cell synthesis and honey helps boost immunity and maintains a healthy gut. This drink with black pepper and honey helps flush out the toxins from your body.

7. Ginger For Weight Loss

Ginger helps boost metabolism, increases fat cell breakdown, inhibits fat absorption, and helps to curb excessive hunger (20). Ginger water also helps reduce body weight, waist-to-hip ratio, fasting glucose, and insulin resistance index (21).

How To Consume Ginger For Weight Loss

You can chew ½ inch ginger root or add it to your juice, smoothies, or food recipes. You can also make ginger water by boiling a cup of water with 1 inch ginger root. Drink it after it cools down.

Ginger Tea Weight Loss Recipe

Ingredients

• ½ inch ginger
• 1 teaspoon honey
• 1 cup water

How To Prepare

1. Bring a cup of water to boil.
2. Use a mortar and pestle to crush the ginger root.
3. Add the crushed ginger root to the boiling water.
4. Let it boil for 2 minutes more.
5. Turn off the flame and add honey.
6. Strain and stir well before drinking.

Benefits

Ginger helps improve gastrointestinal and liver health, flushes out toxins, prevents throat infections, and helps melt fat (22). Honey balances the strong flavor of ginger, adds to the sweetness of the drink, and boosts the immune system.

8. Turmeric For Weight Loss

Turmeric contains curcumin that helps lower bad cholesterol and inflammation to help reduce weight (23). Curcumin intake in people with metabolic syndrome was found to help reduce BMI, body weight, waist circumference, and increased adiponectin (a peptide that stimulates fatty acid oxidation, insulin sensitivity, and increases calorie expenditure) (24).

How To Consume Turmeric For Weight Loss

Chew ½ an inch of turmeric root or ½ to 1 teaspoon of turmeric powder per day.

Turmeric Weight Loss Recipe

Ingredients

• ½ inch turmeric root
• 1 cup warm water
• ½ lime juice

How To Prepare

1. Use a mortar and pestle to crush the turmeric root.
2. Add it to a cup of warm water.
3. Add lime juice.
4. Stir well before drinking.

Benefits

It may promote weight loss and improve gut health. It also prevents microbial infections, helps heal wounds, and helps to reduce the intensity of pain.

9. Cardamom For Weight Loss

Studies say that cardamom has antioxidant and anti-inflammatory properties that may help increase insulin sensitivity and reduce total cholesterol in overweight and obese women with prediabetes (25). It may also help to improve the grade of fatty liver in people with non-alcoholic fatty liver disease (26). You can either use green or black cardamon. However, anecdotal evidence suggests consuming black cardamom for weight loss.

How To Consume Cardamom For Weight Loss

You can take ½ a teaspoon of black cardamom powder once a day.

Cardamom Weight Loss Recipe

Ingredients

• ½ teaspoon black cardamom powder
• 1 cup water
• 1 teaspoon green tea leaves

How To Prepare

1. Bring a cup of water to boil.
2. Add cardamom powder and let it boil for 2 minutes more.
3. Turn off the flame and add green tea leaves.
4. Let them steep for 5 minutes.
5. Strain the tea and stir well before drinking.

Benefits

Green tea is a metabolism booster and helps flush out toxins. Cardamom increases the internal body temperature and may help melt out the extra body fat.

10. Cayenne Pepper For Weight Loss

Cayenne pepper is one of the ingredients in Beyonce’s famous master cleanse diet. It is rich in capsaicin, which stimulates the body to burn fat and has detoxifying effects on the body. Adding cayenne pepper to your food in limited amounts can help reduce appetite by increasing satiety. It contains thermogenic compounds that also increase fat metabolism and thermogenesisi, and inhibit the formation of fat cells (27).

How To Consume Cayenne Pepper For Weight Loss

Take ¼ teaspoon of cayenne pepper with your juice or smoothie twice a day.

Cayenne Pepper Weight Loss Recipe

Ingredients

• ¼ teaspoon cayenne pepper
• 1 lime
• 1 cup water

How To Prepare

1. Squeeze out the juice of a lime into a glass.
2. Add a cup of water and ¼ teaspoon of cayenne pepper.
3. Stir well before drinking.

Benefits

The spiciness of cayenne pepper is perfectly balanced by the lime’s acidic taste. Both ingredients may aid weight loss by boosting metabolism and burning body fat.

11. Cumin For Weight Loss

Cumin or jeera is another popular spice that is used in many cuisines across the world. Cumin seeds help improve digestion and have antioxidant, anti-inflammatory, anti-microbial anti-hypertensive, antihistamineⁱ  XA substance that helps alleviate allergy symptoms such as the common cold, itchiness, and swelling. , hypoglycemic, anti-cancer, and immunity-boosting properties (28). A study found that cumin powder may help to reduce BMI, waist circumference, serum triglycerides, bad cholesterol, and body fat percentage (29).

How To Consume Cumin For Weight Loss

Take 1 teaspoon of cumin seeds soaked in water or add ½ teaspoon of cumin seed powder in juices or food recipes.

Cumin Weight Loss Recipe

Ingredients

• 1 teaspoons cumin seeds
• 1 cup water
• ½ teaspoon honey powder

How To Prepare

1. Soak the cumin seeds in water overnight.
2. Heat the water till it becomes warm.
3. Strain the water and add honey.
4. Stir well before drinking.

Benefits

Cumin seeds are extremely helpful in maintaining gut health. It also helps one sleep better, and reduces the risk of respiratory disorders, common cold, anemia, and skin disorders. Honey is an antibacterial agent and helps flush out toxins.

12. Rosemary For Weight Loss

Rosemary has antioxidant and antimicrobial properties (30). It also helps reduce blood glucose levels and cholesterol by increasing liver glycolysis (breakdown of glucose units stored in the liver) and fat oxidation (31).

How To Consume Rosemary For Weight Loss

You can take 400 mg of rosemary tablets thrice a day. You can also use fresh or dried rosemary in food.

Rosemary Weight Loss Recipe

Ingredients

• 1 teaspoon fresh rosemary
• 1 cup water

How To Prepare

1. Bring a cup of water to boil.
2. Turn the flame off and add rosemary.
3. Let it steep for 5-7 minutes.
4. Strain and drink.

Benefits

Rosemary helps reduce blood sugar and cholesterol. It also helps flush out the toxins from the colon and prevents bloating. Some other therapeutic and weight-loss herbs that you may try are parsley, coriander, oregano, basil, thyme, licorice root, garcinia cambogia, and sage.

13. Aloe Vera For Weight Loss

Aloe vera is known for its laxative properties in Ayurveda. It also helps reduce inflammation and aids the treatment of gut problems and type 2 diabetes (32). Aloe vera also helps reduce body weight, body fat mass, and insulin resistance in people with prediabetes (33).

How To Consume Aloe Vera For Weight Loss

You can take 1-2 teaspoons of aloe vera extract every day. Or you can scoop out the aloe vera gel from the leaf and mix it with your morning juice or smoothie.

Aloe Vera Weight Loss Recipe

Ingredients

• 1 teaspoon aloe vera gel
• 1 cup water

How To Prepare

1. Mash the aloe vera gel using the back of a spoon.
2. Add water and stir well.

Benefits

Drinking this water every morning will keep your skin and hair healthy. It will also keep your digestive system healthy and may promote quicker weight loss.

Quick Tip

You can also add some crushed mint leaves and lemon juice to enhance the taste of aloe vera water for effective weight loss.

14. Dandelion For Weight Loss

Dandelions are beautiful, and they are edible! A scientific review published in The Review of Diabetic Studies confirms that dandelions have anti-diabetic, anti-obesity, anti-inflammatory, anti-hyperglycemicⁱ  XA property or substance that helps lower blood sugar levels to aid in the treatment of diabetes mellitus. , and antioxidant properties. It also increases insulin sensitivity and insulin secretion and improves digestion. Dandelion leaves may also help reduce serum glucose, triglyceride, and cholesterol levels (34).

How To Consume Dandelion For Weight Loss

You can take 1-2 teaspoons of dandelion or 1 dandelion pill with a full glass of water.

Dandelion Weight Loss Recipe

Ingredients

• 1 teaspoon dandelion
• 1 cup water

How To Prepare

1. Bring a cup of water to boil.
2. Add the dandelion and let it boil for 2-3 minutes.
3. Strain and let it cool for a few minutes before drinking.

Benefits

Dandelions are rich in fiber and may help prevent the absorption of fat molecules. The antioxidants help scavenge the harmful oxygen radicals and flush out the toxins. Other antioxidant-rich herbs to try for weight loss are cilantro, chamomile, bay leaf, lavender, lemon balm, passionflower, valerian root, and passionflower.

15. Ginseng For Weight Loss

Ginseng has been used as a medicine by the Chinese for centuries. It helps reduce inflammation and stress, suppresses hunger, decreases glucose absorption and lipid metabolism, reduces insulin resistance and the risk of liver damage, lowers LDL cholesterol, and regulates blood sugar levels (35). Stress, unregulated blood sugar, and high cholesterol are all contributors to bad health and weight gain. A study on Korean women confirms that ginseng is an effective herbal remedy for weight loss (36).

How To Consume Ginseng For Weight Loss

Take 5 gm of ginseng extract twice a day. You can reduce the amount to 2 gm after 2 weeks. You can also add 15-25 drops of ginseng extract in your tea or water twice a day.

Ginseng Tea Weight Loss Recipe

Ingredients

• 1 teaspoon of ginseng extract
• 500 mL water
• 1 tablespoon of lime juice
• A pinch of cinnamon powder

How To Prepare

1. Boil water in a pan and let it cool for 5 minutes.
2. Add the ginseng extract and let it steep for 5 minutes.
3. Strain the water and add lime juice and cinnamon powder.
4. Stir well before drinking.

Benefits

Ginseng extract will help you relax, boost your energy levels and metabolic rate, lower cholesterol, and regulate blood sugar levels. Cinnamon also aids weight loss by lowering bad cholesterol levels and blood pressure. Lime is a storehouse of vitamin C that helps boost immunity.

16. Bay Leaves For Weight Loss

Anecdotal evidence suggests that the rich fiber content in bay leaves may boost metabolism and keep your stomach full, which may aid in healthy weight management.

How To Consume Bay Leaves For Weight Loss

Use them to make tea or for cooking.

Bay Leaves Weight Loss Recipe

Ingredients

• 2-3 dried bay leaves
• 1 cup of boiling water

How to Prepare

1. Place the dried bay leaves in a cup.
2. Pour 1 cup of boiling water over the bay leaves.
3. Let it steep for 5-10 minutes.
4. Remove the bay leaves and enjoy your tea.

Benefits

Research suggests that bay leaves help increase high density lipoprotein cholesterol (HDL) and decrease low density cholesterol (LDL) levels in people with diabetes (37). Since obesity and diabetes are linked to higher LDL cholesterol levels, consuming bay leaves may aid in weight loss (38), (39).

Note: When it comes to herbal actions for weight loss, it is important to understand using herbs alone won’t result in considerable or long-lasting weight loss.

Aside from these herbs, there are some other ones that are currently under investigation.

Eva De Angelis, a dietitian nutritionist, says, “Some studies, both in animals and humans, have shown some evidence showing that Gymnema sylvestre extracts can aid in weight loss by blocking our taste buds’ sweet receptors. This makes you eat fewer sweet foods and, as a result, your calorie intake decreases.”

She adds, “While there’s some evidence showing that Caralluma fimbriata extract can help reduce your appetite and food intake, which may help you lose weight, there’s still more research needed to recommend this plant as an anti-obesity drug.”

These are the 15 effective weight loss herbs and their recipes. But before you use them, here are a few safety precautions to keep in mind.

Safety Of Herbs For Weight Loss

Herbs are great for weight loss and for adding flavor to food. However, do NOT consume too many of the herbs mentioned above. Also, be careful about any allergic reactions. Take special care if you are already under medical treatment for obesity, diabetes, gut disease, or heart disease. If you have just given birth or are pregnant, avoid introducing any new food into your diet without consulting your doctor.

Infographic: 7 Common Kitchen Spices That Can Boost Weight Loss

You can accelerate your fitness progress by using the right ingredients. To lose those obstinate pounds, your nutrition is just as crucial as your exercise routine. To help you out, we have rounded up a few common spices you can find in your pantry that can boost your metabolism and lose weight. Check out the infographic below to know more!

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Frequently Asked Questions

What melts stomach fat fast?

De Angelis says, “There’s no single food, drink, exercise, or pill that will specifically target your belly fat. Of course, you can choose healthier habits like a balanced diet and exercise frequently to burn more calories and shed some excess weight.”

What is the most powerful herb for weight loss?

Green tea, cinnamon, and fenugreek are considered to be powerful herbs for facilitating weight loss as they positively affect metabolism.

Is lotus leaf good for weight loss?

Yes, lotus leaf may help reduce waist circumference and fat levels in the body (40).

Are there any herbs that I should avoid for weight loss?

Avoid certain herbs like dandelion root, chamomile, blessed thistle, ginger, and licorice that are known to increase the appetite, leading to weight gain.

Which is better for weight loss, herbs or medication?

While weight loss medications may give your faster results, they come with many side effects. Hence, consuming herbs is always a safer alternative for weight loss.

Image: Stable Diffusion/StyleCraze Design Team

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Dr. Pallavi SrivastavaClinical Nutritionist

   

Pallavi Srivastava is a Clinical Nutritionist with over 16 years of experience and the founder of Q-Slim Fitness Studio. She has dealt with more than 6000 clients, including Industrialists, Politicians, TV and film Celebrities, etc. Apart from formulating Diets for Weight loss, Weight Gain, Pregnancy and lactation diets, She helps treat issues related to High Cholesterol, High Blood Pressure, Diabetes,...more

• Eva De AngelisRDN

  Eva De Angelis is a Dietitian Nutrionist from Argentina. She specializes in food and nutrition education, and healthy cooking. She has a Bachelor’s degree in Human Nutrition and Dietetics from ISalud University, a postgraduate certificate in Nutrition, Gastronomy, and Health, a culinary diploma, and an intermediate-level technical degree in Food Science.
  
  Eva De Angelis is a Dietitian Nutrionist from Argentina. She specializes in food and nutrition education, and healthy cooking. She has a Bachelor’s degree in Human Nutrition and Dietetics from ISalud University, a postgraduate certificate in Nutrition, Gastronomy, and Health, a culinary diploma, and an intermediate-level technical degree in Food Science.

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information. After completing her master's in biotechnology from Vellore Institute of Technology,...more

Ravi Teja TadimallaSenior Editor

Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

Payal KarnikSenior Health & Wellness Writer

Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science. This formidable combination equips her with the knowledge to write research-backed health and wellness articles. She has also published a research...more