Fenugreek for weight loss for the obesity is becoming one of the biggest epidemics of modern times due to genetics, lifestyle, and other problems. Unfortunately, this perspective often overwhelms us when it comes to dieting and going to the gym. But then, fenugreek is the perfect solution if you can relate to the problem.
Trigonella seeds are Methya in Marathi, menthol in Telugu, Vendayam or Venthayam in Tamil, Mentha in Canada, Methi in Hindi, Bengal, Punjabi, Urdu, and Oriya. So let’s take a look at this article to learn more about the benefits of fenugreek seeds for weight loss in detail.
Fenugreek for Weight Loss:
Our ancestors always tried to use fenugreek seeds every day for their health benefits. However, only recent medical studies have shown the effectiveness of fenugreek seeds in reducing weight. Additionally, according to studies, fenugreek seed extracts help lower cholesterol levels and promote lean body mass (2). These seeds cause fat burning and a positive effect on metabolism with the immediate consumption of fenugreek in various forms.
Does Fenugreek Help With Weight Loss?
Fenugreek seeds contain more than 45-50% dietary fiber (3), according to research that it helps to increase the metabolic rate, thus stimulating the digestive system. Here are some of the main benefits of using fenugreek for weight loss.
1. Good Source of Fiber:
Trigonella seeds are high in fiber and are extremely nutritious. You can get 0.9 grams of protein and one gram of fiber in a teaspoon of Trigonella seeds. In addition, studies in rats have shown that Galactomannan is an important dietary fiber in Trigonella seeds, inhibiting fat accumulation (4).
2. Suppress Your Appetite:
Fenugreek can be beneficial for weight loss by suppressing the appetite by consuming it in the form of tea. Drinking fenugreek tea before lunch reduces hunger and food intake as in a study of overweight Korean women (5).
In addition, adding 5.5 grams of Trigonella seed powder to rice or bread can satiate obese and overweight people, according to another Malaysian study (6). Therefore, Methi is good for weight loss and can be easily integrated into your daily routine.
3. Improving Metabolism:
Trigonella supplements can help with weight loss by improving metabolic parameters. Fenugreek was found to lower triglyceride levels, increase HDL cholesterol levels and reduce insulin resistance in a study of 25 adults with type 2 diabetes (7).
But it is important to remember that practicing many other holistic approaches in combination with Trigonella seed powder or Methi water can help you lose weight. For example, drinking Methi water can aid digestion by improving metabolic rate and reducing bloating and internal inflammation. Therefore, to lose weight, drink water, drink, and exercise, and eat a healthy diet.
4. Better Digestion:
Consumption of water from Trigonella seeds can accelerate the secretion of digestive fluids, further improving digestion. A diet based on a 2% triangle leaf showed increased pancreatic lipase activity and stimulated digestion, according to an animal study at eight weeks (8).
How to Use Fenugreek for Weight Loss:
- Although fenugreek comes in many forms, cooking spices is one of the easiest ways to use it.
- Fenugreek supplements are available in various supplements or even in capsule or pill form.
- The ground seeds of the fenugreek plant are used to make the powder.
- Also, Ayurvedic medicine uses fenugreek as herbal water.
- Fenugreek can be used as a supplement or in cooking, making it a versatile herb. For example, some people make tea with it, while others make fenugreek water by soaking it in water overnight.
How Much Fenugreek Can I Take a Day for Weight Loss?
The slimming dose of Trigonella recommended by specific scientific studies is about 392 mg. Consuming 4 to 8 grams of sprouts or Trigonella powder can help manage snacks in the middle of the meal, which act as an appetite suppressant (9). However, it is best to consult your doctor before trying this dose because it is an initial study.
This is because dosing instructions vary depending on the individual’s physical health and the brand of the capsule. Fenugreek seeds have a water-soluble compound called Galactomannan, which reduces fat accumulation by reducing hunger. Based on scientific evidence, there are several ways to lose weight in a healthy way by improving metabolism and digestion. But remember that Trigonella seeds do not magically reduce your weight. If you want to facilitate weight loss, a balanced diet with other lifestyle management techniques is essential.