Fenugreek seeds contain galactomannan, a water-soluble heteropolysaccharide. It reduces fat accumulation and curbs hunger by increasing satiety (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 can help 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 lipase activity and stimulated digestion (5).
4. Improve Metabolic Health
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 biomarkers. It was found that fenugreek reduced insulin resistance, improved HDL cholesterol levels, and decreased triglyceride levels (6). All these parameters need to be checked if your BMI is more than 25 kg/m2. 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 to lose weight.
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
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. 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.
