Fenugreek Seeds For Weight Loss 4 Ways To Use Benefits

Fenugreek seeds contain galactomannan, a water-soluble heteropolysaccharidei It contains different varieties of monosaccharides (sugars). Hyaluronic acid, often used for skin treatments, is an example. . It reduces fat accumulation and curbs hunger by increasing satietyi A sense of fullness and satisfaction marked by the absence of hunger or need and/or desire to consume more food. (1). This post discusses how fenugreek seeds aid weight loss, their benefits, and how to use them. Scroll down!

Benefits Of Fenugreek Seeds For Weight Loss

Fenugreek seeds aid weight loss by reducing fat accumulation, suppressing appetite, improving metabolic rate, and enhancing digestion.

1. Rich In Fiber

Fenugreek seeds are highly nutritious and have a high fiber content. One teaspoon (3.7 g) of fenugreek seeds provides 0.9 g of protein and 1 g of fiber (2). The main dietary fiber present in fenugreek (methi) seeds is galactomannan, which was shown to inhibit fat accumulation in rat studies (1).

2. Suppress Appetite

Drinking fenugreek tea benefits your weight loss goals as it may curb hunger by suppressing your appetite. A study on overweight Korean women showed that drinking fenugreek tea before lunch helped reduce their food intake and hunger (3). Another Malaysian study showed that the addition of 5.5 g of fenugreek seeds powder to rice or bread significantly increased satiety in overweight and obese individuals (4). Hence, incorporating fenugreek in the daily diet may help with weight management.

3. Improve Digestion

Drinking fenugreek water after meals can help improve digestion by accelerating the secretion of digestive juices. An eight-week study on animals showed that a spice diet (with 2% fenugreek) increased pancreatic lipasei An enzyme secreted by the pancreas to help the digestion of fats, fat soluble vitamins, and cholesteryl ester. activity and stimulated digestion (5).

4. Improve Metabolic Health

You may also use fenugreek for diabetes management. Fenugreek supplementation can improve metabolic parameters and aid weight loss. In a study, 25 adult individuals with type 2 diabetes were given fenugreek seeds extract and assessed for insulin sensitivity and lipid biomarkersi Short for biological markers, they are measures of events occurring within cells or organisms. . It was found that fenugreek reduced insulin resistance, improved HDL cholesterol levels, and decreased triglyceridei A type of fat found beneath the skin that stores energy from excess calories the body doesn’t need to perform crucial functions. levels (6). All these parameters need to be checked if your BMI is more than 25 kg/m2.

5. May Regulate Blood Sugar Levels

Fenugreek seeds are an excellent addition for anyone trying to reduce weight while keeping their blood sugar levels in check because they can help control blood sugar levels (7). Fenugreek seeds’ high fiber content may increase insulin sensitivity. This helps regulate blood sugar levels, reducing spikes and promoting a more stable energy balance. Note: Fenugreek seeds powder or methi water can aid weight loss if balanced with other holistic approaches. Drinking methi water does not help in spot weight reduction, but it can help improve the metabolic rate and aid digestion. This, in turn, can help reduce internal inflammation and bloating. Hence, start exercising, eat healthy (with proper portion control), and drink methi water for weight loss.

How To Use Fenugreek Seeds For Weight Loss

Given below are a few recipes that can help you lose weight:

1. Water-soaked Fenugreek Seeds

What You Need

1 tablespoon of fenugreek seeds 2 glasses of water

How To Prepare

2. Fenugreek Tea

What You Need

1 teaspoon of fenugreek seeds 1 cup of water Cinnamon or ginger (for taste)

How To Prepare

3. Sprouted Fenugreek Seeds

What You Need

Fenugreek seeds Moist cloth for sprouting

How To Prepare Note: Fenugreek sprouts benefit your digestive health deliciously. However, if you are consuming it for weight loss, you may have them first thing in the morning, on an empty stomach. You may mix them with your salads or just add a dash of lemon juice before consuming them.

4. Fenugreek And Honey Drink

What You Need

Fenugreek seeds Organic honey

How To Prepare

Fenugreek Weight Loss Dosage

The dosage of fenugreek seeds varies according to the condition. For effective weight loss, you can take 2-5 g of whole fenugreek seeds. However, there is no scientific evidence to establish the right dosage. Hence, consult your dietitian or doctor if you want to incorporate fenugreek into your diet. Valerie Maclin, an experienced nutritionist, says, “For weight loss, I suggest 1 teaspoon of fenugreek seeds 3 times per day. At higher doses, fenugreek may cause gastrointestinal issues, so start low and build up gradually. Once at your goal weight, decrease to 1/2 teaspoon 2-3 times per day to aid maintenance without discomfort. The key is finding the right amount for you.” Note: Before beginning any new supplement, including fenugreek, it is essential to speak with a healthcare provider to be sure it aligns with your dietary requirements and health goals. While the benefits of fenugreek seeds are renowned, they do possess potential side effects that warrant attention. Learn more about it in the next section.

Side Effects Of Fenugreek Seeds

While fenugreek seeds are generally safe to consume, some individuals may experience gastrointestinal discomfort, including bloating, gas, and diarrhea. These digestive issues may be attributed to the high fiber content in fenugreek. Additionally, excessive consumption of fenugreek may lower blood sugar levels, making it unsuitable for those with diabetes or taking medication to regulate their blood sugar (8). Furthermore, fenugreek may cause allergic reactions in some people (9). Thus, while fenugreek offers numerous health benefits, it is important to exercise moderation when consuming it. It is advised to consult with a healthcare professional, particularly if you have underlying medical conditions, to avoid these potential side effects. How much fenugreek should I take for weight loss? There is no proven scientific evidence regarding the safe dosage of fenugreek seeds for weight loss. But you can include 2-5 g of whole seeds in your diet or soak them in water to make a cup of fenugreek tea. Can I drink fenugreek water every day? Yes, you can. But ensure you consult your dietitian or doctor before using fenugreek for weight loss purposes. Can I take fenugreek at night? You may take fenugreek at night, especially after a carb-rich meal. However, it is commonly recommended that you take fenugreek seeds (that have been soaked overnight) early in the morning on an empty stomach for weight loss benefits.