Fenugreek Seeds (Methi) For Weight Loss

Eating a balanced, nutritious diet is essential to staying healthy and losing weight, and Fenugreek can be a great addition to that.

This plant, which is native to Central Asia and belongs to the Fabaceae family, is known for its strong maple flavor and frequent use in Indian cooking.

In addition, a lot studies suggest it has been used in traditional medicine to treat conditions such as diabetes, high cholesterol and obesity.

Fenugreek seeds, also known as methidana in some regions, have been used for centuries for their healing and medicinal properties.

These small yellow seeds contain fiber, iron, and vitamin A and vitamin D and are known for their fat-burning properties. Therefore, eating it properly can help people lose weight as the seeds are rich in nutrients.

Nutritional value of fenugreek seeds

One hundred grams of fenugreek seeds contain the following nutrients.

  • Energy: 323 kcal
  • Total fat: 6.4g
  • Saturated fat: 1.5 g
  • Sodium: 67mg
  • Potassium: 770mg
  • Total Carbs: 58g
  • Dietary fiber: 25g
  • Protein: 23g

Fenugreek Seeds (Methi) For Weight Loss

Research has shown that fenugreek seeds are a powerful natural weight loss aid thanks to the water-soluble heteropolysaccharide galactomannan. This compound works by reducing appetite and increasing feelings of fullness.

Keeps you satiated

Since 75% of fenugreek’s fiber is water-soluble, it can aid digestion and metabolism. In addition, it helps burn fat in the abdomen and adipose tissue faster.

Rich in nutrients

Fenugreek seeds are also rich in beneficial nutrients such as calcium, potassium, folate, phosphorus, magnesium and vitamin A, which can aid in weight loss.

Contains complex carbohydrates

Fenugreek seeds are the ideal natural option for weight loss as they contain only beneficial carbohydrates. In addition, adding them to a drink is effective in aiding weight loss by reducing calorie intake and increasing metabolism.

Not only this, but they can also provide several other health benefits such as regulating blood pressure and sugar levels. In addition, they are a much healthier alternative to the expensive chemical options available.

All in all, fenugreek seeds are the perfect choice for people who want to lose weight in a natural, healthy way.

What does research say?

Research on the effect of fenugreek seeds on weight loss is still limited, but several studies have suggested that it may lead to weight loss through several mechanisms.

A studies of 9 overweight women found that drinking fenugreek tea reduced appetite, but there was no difference in food intake afterwards.

A studies of 18 obese people found that 8 grams of fenugreek fiber at breakfast promoted satiety and reduced food intake at the next meal.

A 14-day studies of 12 healthy men found that consuming 1.2 grams of fenugreek seed extract led to a 12% decrease in calorie intake and a 17% decrease in fat intake.

Despite these promising results, more research is needed to fully understand the potential benefits of fenugreek for weight loss.

The HealthifyMe note

Fenugreek seeds are a superfood, rich in insoluble and water-soluble fiber. This fiber is essential for healthy digestion and helps remove toxins from the body. In addition, it may help control inflammation, control weight gain and blood sugar levels. In addition, galactomannan, a water-soluble compound found in fenugreek seeds, further helps to reduce fat storage and hunger.

Using Fenugreek Seeds (Methi Dana) For Weight Loss

Like a spice

Fenugreek can be used in many ways, but cooking with it is the easiest. The leaves of the plant can add a unique flavor to curries, stews and soups.

You can also use the seeds whole or grind them into powder, which you can add to spice mixes and dry rubs.

As a supplement

Fenugreek supplements come in many forms, including pills, capsules, and other formulations containing other components. In addition, you can make the crushed seeds of the fenugreek plant into a powder.

herbal water

Fenugreek seeds can also be made into Ayurvedic herbal water. Also known as fenugreek water, this herbal water is made by soaking 1-2 tablespoons of fenugreek seeds overnight. People can also warm their fenugreek water to make it more palatable, similar to drinking tea.

drink for weight loss

If you want to lose weight with fenugreek seeds, the most popular method is to take a spoonful of fenugreek seeds and soak it in room temperature water overnight. It can also be boiled in water and then drained before drinking.

Not only will this aid in weight loss, but it also acts as a detoxifier, cleansing your stomach and giving you an excellent start to your day. Furthermore, you don’t have to worry about an increase in calories as this has a negligible amount of calories.

Keep in mind that you either eat the soaked seeds or filter them out and drink just the water. It is best to take it on an empty stomach. It can also be consumed twice a day for better results.

The HealthifyMe note

Soaking fenugreek seeds in water and consuming them first thing in the morning is a popular way to consume them. Alternatively, you can buy powdered seeds from the market. If you want to get the best results from consuming fenugreek, it should be included in a balanced diet and accompanied by regular exercise. Before adding any new supplement to your diet, it is recommended that you consult with a health care professional, especially if you are already taking any medications or have a health condition.

precautionary actions

Taking fenugreek in large amounts can cause side effects such as nausea, diarrhea and other digestive problems. Plus, it can lower your blood sugar.

Therefore, if you are taking diabetes medication or other supplements that lower your blood sugar, you should be careful when consuming fenugreek.

Due to the lack of human studies and the findings of research on the effects of fenugreek on pregnancy and fertility, pregnant women should avoid taking high doses of this supplement.

In addition, it is essential to consult a doctor before taking any new supplement, including fenugreek, to ensure safe use.

Conclusion

Fenugreek seeds can be a useful addition to a natural and healthy weight loss plan. Rich in fiber, consuming fenugreek as tea, sprouts, and powder can help with weight loss, but it is not enough on its own.

To get the most out of fenugreek for weight loss, one should combine it with exercise, a balanced diet and other lifestyle management strategies.

You can talk to a HealthifyMe nutritionist to get a custom meal plan and start your weight loss journey today.

Frequently Asked Questions (FAQs)

Q. How much fenugreek should I consume for weight loss?

A: Fenugreek is a popular herb that many people use for weight loss. The recommended dosage for weight loss is 500-1000 mg of fenugreek extract three times a day with meals. However, it is essential to note that dosages can vary depending on the individual, so it is best to consult a doctor before taking any supplement. Additionally, since fenugreek can interact with certain medications, it’s essential to talk to a doctor to make sure it’s safe for you. Ultimately, taking fenugreek along with a healthy diet and regular exercise is essential to maximize weight loss benefits.

Q. Can fenugreek reduce belly fat?

A: Fenugreek is a common herb used in cooking and traditional medicine. It offers several health benefits, including improved digestion, blood sugar control, and weight loss. Research suggests that fenugreek may help reduce belly fat, although more studies are needed to confirm these findings. Some research suggests it may help lower cholesterol and triglyceride levels. In addition, fenugreek is rich in dietary fiber, which can help keep you full and reduce overall calorie intake.

Q. When should I drink fenugreek water for weight loss?

A: Fenugreek water can be an effective weight loss aid when consumed regularly. It is best to drink it on an empty stomach every morning as this helps your body absorb the nutrients better. Plus, drinking it before meals will help curb food cravings and make you feel fuller, which can help you eat less overall. Make sure to drink plenty of water throughout the day as it helps your body stay hydrated and keep your metabolism functioning properly.

Q. What are the side effects of fenugreek?

A: Common side effects of fenugreek include upset stomach, nausea, vomiting, diarrhea, bloating, gas, and rash. It can also cause low blood sugar, headaches and an allergic reaction if consumed in large amounts. Fenugreek can also interact with certain medications, so it is essential to consult a doctor before using it.

The research sources

1. Ahmad A, Alghamdi SS, Mahmood K, Afzal M. Fenugreek a multifunctional crop: opportunities and improvements. Saudi J Biol Sci. 2016 Mar;23(2):300-10. doi: 10.1016/j.sjbs.2015.09.015. Epub 2015 Sept 14. PMID: 27307778; PMCID: PMC4894452.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4894452/

2. Kandhare AD, Bandyopadhyay D, Thakurdesai PA. Low molecular weight galactomannans-based standardized fenugreek seed extract ameliorates high fat diet-induced obesity in mice via modulation of FASn, IL-6, leptin and TRIP-Br2. RSC Adv. Sep 18, 2018;8(57):32401-32416. doi: 10.1039/c8ra05204b. PMID: 35547667; PMCID: PMC9086199.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9086199/

3. Bae J, Kim J, Choue R, Lim H. Fennel (Foeniculum vulgare) and Fenugreek (Trigonella foenum-graecum) Tea drinking suppresses short-term subjective appetite in overweight women. Clin Nutr Res. Jul 2015;4(3):168-74. doi: 10.7762/cnr.2015.4.3.168. Epub 2015 Jul 31. PMID: 26251835; PMCID: PMC4525133.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525133/

4. Mathern JR, Raatz SK, Thomas W, Slavin JL. Effect of fenugreek fiber on satiety, blood glucose, insulin response and energy intake in obese subjects. Phytother Res. 2009 Nov;23(11):1543-8. doi: 10.1002/ptr.2795. PMID: 19353539.

https://pubmed.ncbi.nlm.nih.gov/19353539/

5. Chevassus H, Molinier N, Costa F, Galtier F, Renard E, Petit P. A fenugreek seed extract selectively reduces spontaneous fat consumption in healthy volunteers. Eur J Clin Pharmacol. 2009 Dec;65(12):1175-8. doi: 10.1007/s00228-009-0733-5. Epub 2009 Oct 7. PMID: 19809809.

https://pubmed.ncbi.nlm.nih.gov/19809809/

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