Fenugreek Seeds For Weight Loss: 4 Ways To Use & Benefits

Fenugreek seeds are excellent for weight loss. Also known as methi in Hindi (Trigonella foenum-graecum), they help lower blood sugar, increase insulin sensitivity, and reduce inflammation. This powerful, natural, nutrition-rich weight loss remedy must be included in your diet if you want to lose weight.

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

1. Soak one tablespoon of fenugreek seeds in two glasses of water and leave them overnight.
2. Filter the seeds from the water in the morning.
3. Chew on the wet seeds on an empty stomach or drink 250-500 mL of fenugreek water to lose weight.

2. Fenugreek Tea

What You Need

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

How To Prepare

1. Grind the fenugreek seeds in a mortar or grinder with a little water until you obtain a fine paste.
2. Boil water in a pan.
3. Add the paste to the boiling water.
4. Add other herbs (cinnamon or ginger) for taste.
5. Cover the lid of the pan and lower the flame.
6. Allow the tea to simmer for 5 minutes.
7. Sip on the fenugreek tea on an empty stomach.

Quick Tip

Fenugreek seed tea has a slight maple syrup flavor if you do not add cinnamon or ginger to it. You may also add honey, agave, or cane syrup to sweeten it.

3. Sprouted Fenugreek Seeds

What You Need

• Fenugreek seeds
• Moist cloth for sprouting

How To Prepare

1. Soak fenugreek seeds in water.
2. Place them on a moist cloth and press with a stone/heavy utensil.
3. Keep it aside for three nights.
4. Remove the stone/heavy utensil.
5. Let the sprouts grow to a decent length before you consume them.

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.

Quick Tip

If the room you are growing sprouts in is too hot or too humid, rinse the sprouts more frequently and thoroughly with cold water. Otherwise, it may lead to mold growth or smelly sprouts.

4. Fenugreek And Honey Drink

What You Need

• Fenugreek seeds
• Organic honey

How To Prepare

1. Make a coarse paste of fenugreek seeds with a stone mortar.
2. Boil water in a pan and add the crushed seeds to it. Allow the mixture to cool down and rest for three hours in the pan.
3. Strain the water into a cup.
4. Add honey and lemon juice to the cup of herbal tea.
5. Drink this every morning for best results.

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.

Infographic: How To Use Fenugreek Seeds For Weight Loss

Fenugreek seeds are high in fiber and contain active ingredients that help reduce fat accumulation. Incorporating them into your diet can facilitate weight loss and improve digestion, and there are many easy ways to do that. Check out the infographic below to learn about some of the effective ways to use fenugreek seeds for weight loss.

Illustration: StyleCraze Design Team

Frequently Asked Questions

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.

Illustration: Fenugreek Seeds For Weight Loss- 4 Ways To Use & Benefits

Image: Stable Diffusion/StyleCraze Design Team

Discover the health benefits of fenugreek with this informative video. Learn about its potential impact on various aspects of well-being.

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Reviewer Expert Author Editor Fact Checker

Merlin Annie RajRegistered Dietitian Nutritionist

   

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014.

Read full bio of Merlin Annie Raj

• 
  Valerie Maclin Valerie Maclin has over 27 years of experience in the health and wellness industry, giving her unique and strategic insight into the driving factors behind weight gain and sustainable weight loss. Having helped thousands of clients through the years, she has developed a weight loss program that is backed by life-changing results. She believes that while losing weight is important, lifestyle changes are what ensure long-term success
  
  Valerie Maclin has over 27 years of experience in the health and wellness industry, giving her unique and strategic insight into the driving factors behind weight gain and sustainable weight loss. Having helped thousands of clients through the years, she has developed a weight loss program that is backed by life-changing results. She believes that while losing weight is important, lifestyle changes are what ensure long-term success

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

Read full bio of Charushila Biswas

Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

Read full bio of Arshiya Syeda

Moksha GandhiHealth & Wellness Writer

Moksha is a health and wellness writer and a certified diet and nutrition coach. Her passion for science and writing has helped her excel in crafting evidence-based articles. Her previous experience in writing science-based research papers ensures that her articles are grounded in research and provide practical tips that are reader-focused.

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