Certain herbs and plants can help promote weight loss. They can reduce appetite by making you feel more full, slowing how your stomach empties, blocking nutrient absorption, and influencing appetite hormones.
There are many weight loss products on the market.
They work in different ways, either by reducing your appetite, blocking the absorption of certain nutrients, or increasing the number of calories you burn.
This article focuses on natural herbs and plants that have been shown to help you eat less food by reducing appetite, increasing feelings of fullness, or reducing food cravings.
1. Fenugreek
Fenugreek is an herb from the legume family. The seeds, after being dried and ground, are the most commonly used part of the plant.
 |
| Fenugreek |
The seeds consist of 45% fiber, most of which is insoluble. However, they also contain soluble fiber, including galactomannan.
Thanks to its high fiber content, fenugreek has been shown to provide health benefits, such as blood sugar regulation, cholesterol reduction, and appetite control.
Fenugreek works by slowing stomach emptying and delaying carb and fat absorption. This translates into decreased appetite and better blood sugar control. Research has shown that fenugreek is safe and has few or no side effects.
2. Gymnema sylvestre
 |
| Gymnema sylvestre |
Gymnema sylvestre is an herb most commonly known for its anti-diabetic properties. However, it could also aid weight loss.
Its active compounds, known as gymnemic acids, have been shown to block the sweetness of food. In other words, consuming Gymnema sylvestre can reduce the taste of sugar in the mouth and fight sugar cravings.
Similarly, gymnemic acids can bind to sugar receptors in the intestine, preventing the absorption of sugar in the blood. This could help maintain low blood sugar levels and avoid carb storage as fat.
A study demonstrated that Gymnema sylvestre could block the digestion of fat and even increase its excretion from the body.
Always try to consume these supplements with food, as mild stomach discomfort may occur if they are taken on an empty stomach.
3. Caralluma fimbriata
 |
| Caralluma fimbriata |
Caralluma fimbriata is an herb that has traditionally been used to suppress appetite and enhance endurance.
It’s believed that compounds in Caralluma fimbriata can increase the circulation of serotonin in the brain, which has been shown to decrease carb intake and suppress appetite.
One study in 50 adults showed that taking 1 gram of Caralluma fimbriata extract for 2 months resulted in a 2.5% weight loss, thanks to a significant reduction in appetite.
Caralluma fimbriata extract does not have any documented side effects.
4. Green tea extract
Green tea extract has been shown to be effective for weight loss, in addition to offering many other great health benefits.
 |
| Green Tea |
Green tea contains two compounds that contribute to its weight loss properties — caffeine and catechins.
Caffeine is a well-known stimulant that increases fat burning and suppresses appetite.
Meanwhile, catechins, particularly epigallocatechin gallate (EGCG), have been shown to boost metabolism and reduce fat.
The combination of EGCG and caffeine in green tea extract work together to make the body more effective at burning calories, which can lead to weight loss.
In fact, a study of 10 healthy people showed a 4% increase in calories burned after consuming a combination of EGCG and caffeine.
Although there is no research on the appetite suppression properties of green tea extract in humans, it seems that green tea in combination with other ingredients may reduce appetite.
Green tea has been found to be safe in doses of up to 800 mg of EGCG. Higher doses of 1,200 mg of EGCG have been linked to nausea.
The recommended dosage for green tea with standardized EGCG as its main ingredient is 250–500 mg per day.
5. Oats
Oats have gained popularity as a potential aid in weight loss due to their unique nutritional composition and properties.
 |
| Oats |
One of the key reasons for this is their high fiber content, particularly a soluble fiber called beta-glucan. This fiber has the ability to absorb water and form a gel-like substance in the digestive system, which contributes to a feeling of fullness and satiety.
By promoting a sense of satisfaction and reducing appetite, oats can help control calorie intake and prevent overeating.
Additionally, the complex carbohydrates in oats are digested slowly, providing a steady release of energy and helping to stabilize blood sugar levels. This slow digestion process further supports weight management by minimizing spikes in blood sugar that can trigger cravings and lead to excessive calorie consumption.
Incorporating oats into a well-balanced diet, such as consuming oatmeal for breakfast or using oats as a base for healthy snacks, can be a beneficial strategy for individuals looking to achieve their weight loss goals.
However, it's important to note that oats should be part of an overall healthy lifestyle that includes regular exercise and a balanced diet to maximize their weight management potential.
6. Yerba mate
Yerba mate is a plant native to South America. It’s known for its energy-boosting properties.
 |
| Yerba mate |
Animal studies have shown that consuming yerba mate over a 4-week period significantly decreased food and water intake and aided weight loss.
GLP-1 is a compound generated in the gut that regulates appetite, while leptin is the hormone in charge of signaling fullness. Increasing their levels leads to less hunger.
Other studies have also shown that yerba mate, in combination with other ingredients, may help reduce hunger and appetite.
Yerba mate appears to be safe and does not produce any severe side effects.
7. Coffee
Coffee is one of the most widely consumed beverages in the world. Coffee and its high concentration of caffeine are known to have many health benefits.
 |
| Coffee |
Studies on coffee show that it can help with weight loss by increasing calorie burn and fat breakdown.
Additionally, coffee may help decrease appetite, thus aiding weight loss. It seems that ingesting caffeine 0.5–4 hours before a meal may influence stomach emptying, appetite hormones, and feelings of hunger.
Moreover, drinking coffee may make people less likely to eat more during the following meal and throughout the day, compared with not drinking it. Interestingly, these effects may differ for men and women.
Furthermore, some studies found no positive effects on appetite reduction from caffeine.
Caffeine could also help you boost your metabolism by up to 11% and increase fat burning by up to 29% in lean people.
Nevertheless, note that caffeine intake of 250 mg or more may raise blood pressure in some people.
However, these doses may depend on the individual and any possible side effects.
8. Natural biological products
Today, with the development of science, people have found in nature that there are substances that can help people lose weight in nature.
Special:
Glucomannan
Griffonia simplicifolia (5-HTP)
Conjugated linoleic acid
These substances have properties that promote satiety and delay gastric emptying, which can help reduce food intake and aid in weight loss, shortening fat production,...
Their results also depend on the condition of each person
Although their weight loss effects are great, besides they also bring a lot of unwanted side effects, it can affect your health.
You should learn carefully about each of these substances and their side effects if any before deciding to use them. See your doctor/medical professional for advice and guidance on the use of these substances.
Conclusion
While results may vary by individual, these supplements seem to be a good approach for those looking to take a more natural approach to weight loss.
0 Comments