In ancient Greece during times of fasting or famine, people kept seeds of fennel handy to chew as an appetite suppressant. For those who were wealthy and weighty due to over-indulgence in food, fennel tea may also have been used as a treatment for obesity (its Greek name comes from the word maraino, which means “to become thin”).
The Greeks understood well that plant extracts can support the body in maintaining a healthy weight and appetite — a wisdom largely lost in our modern world. There is no single herb or even combination of herbs that will magically melt excess kilos. Instead herbal teas, supplements, tonics or tinctures may help to address issues such as 3pm sugar binges or 6am exercise blahs that compromise weight loss.
If you’ve been struggling with weight loss, you may want to consider some of the following herbal remedies to assist you and make your diet and exercise approach much more effective.
Reducing appetite and cravings for weight loss
It’s important to keep in mind that herbal medicines will normalise your appetite, not suppress it and allow you to skip meals. Any weight loss achieved by skipping meals will damage your metabolism and you’ll regain the lost weight plus more as soon as you start to eat again. By stabilising your appetite and reducing food cravings, the following herbs will help you to regain control over both serving size and the type of food you eat. This will ensure sustained and permanent weight loss without damaging your metabolism.
Gymnema sylvestre (gymnema) acts like a natural force field against sugar, aiding weight loss. Taken in a tincture or tea, it will inhibit your ability to taste anything sweet for up to two hours. If sugar cravings are your biggest weight issue, swish some gymnema tincture around your mouth then chew on some sugar — it will feel like you’re eating sand, so effective is gymnema’s ability to neutralise your sweet taste receptors. Gymnema tincture taken every few hours can help to rapidly curb comfort eating — there’s no comfort or enjoyment to be had eating cakes and biscuits that taste like cardboard, assisting weight loss.
Hoodia gordonii is native to the Kalahari Desert region of southern Africa and is currently the latest “it” herb for weight loss. Despite a lack of human clinical trials, hoodia has a long history of use throughout South Africa. Keep in mind, though, that hoodia’s traditional use by Kalahari Bushmen was limited to occasional use in order to keep appetite and thirst at bay in the desert, not long-term use for weight loss.
Sadly, trade in hoodia as an appetite suppressant for weight loss is threatening the plant’s survival in the wild. To ensure the herb’s long-term survival, the plant is listed on the treaty for the Convention on International Trade in Endangered Species of Wild Fauna and Flora (CITES). Australia is a party to CITES and regulates imports of hoodia-containing products through a permit system. If you plan to purchase any such products over the internet, check out whether you need a permit first, otherwise your goods may be seized by customs.
Urtica dioca (nettle leaf) is a nourishing mineral tonic that can help with cravings during weight loss, which are often a sign that your body is lacking key nutrients. Drinking nettle tea regularly can also help keep your blood sugar levels on an even keel. It’s best taken as a tea: infuse the leaves for at least 5–10 minutes or make up a large batch of tea in a coffee plunger and sip on it regularly through the day. Use one heaped teaspoon per cup to aid weight loss.
Psyllium hulls contain a soluble fibre that absorbs water, swelling in your stomach to help you feel full. If you’ve been over-eating for a period of time, your stomach, a stretchy muscular bag, may have adjusted to the increased amount of food. This may mean it’s slower in sending “I’ve had enough” signals to your brain to let you know you’re sated.
Take a heaped teaspoon of psyllium hulls in a large glass of water 15–20 minutes before main meals and you’ll be far less likely to reach for that second serve of curry or carrot cake, promoting weight loss.
Regulating blood sugar for weight loss
Struggling with weight loss despite exercising and eating sensibly? Chances are high insulin levels are to blame. Too much insulin tells your body to store energy from food as fat. The weight loss domino effect is that your body starts burning fat far less effectively. Over time, your cells become less sensitive to insulin, a condition known as insulin resistance.
The more insulin produced in your body, the more your cells ignore it by becoming resistant to its effect. Registering that there is an insulin deficit, your body produces larger and larger amounts of insulin every time you eat. It’s a vicious cycle that results in more fat being stored and less being burned when you rest or exercise, interfering with weight loss.
Diet and exercise are essential to correct insulin resistance, but specific herbal remedies can help to normalise insulin levels faster. If you’ve been diagnosed with diabetes, it’s important to work hand in hand with an experienced practitioner. Herbal medicines should not be self-prescribed; people with diabetes need to monitor blood sugar levels very closely when they first start taking herbs or supplements that affect either blood sugar or insulin levels.
Galega officinalis (goat’s rue) has a long history of use for the treatment of diabetes. The commonly used diabetic medication Metformin was derived from a natural substance called guanidine, which is found in goat’s rue and decreases insulin resistance. Animal studies have shown that goat’s rue assists in weight loss, specifically fat loss.
Trigonella foenum-graecum (fenugreek) has been used as a food spice and medicine in Egypt, India and the Middle East. It’s an important Ayurvedic Indian medicine used to treat diabetes thanks to its blood-sugar-lowering effect. Fenugreek also has a cleansing effect on the lymphatic and digestive systems and is very rich in nutrients — all actions that help to enhance weight loss.
Panax ginseng has received plenty of PR for increasing energy and stamina to boost weight loss but is also widely researched for its ability to reduce blood glucose and normalise the high insulin levels associated with insulin resistance.
Momordica charantia (bitter melon) is a traditional weight loss food in many Asian cultures and has been researched for its insulin-normalising action. Animal studies have shown it has an anti-diabetic action, reducing insulin resistance and body fat. Bitter melon, readily available from Asian Grocery stores, can be included in your daily diet. Start with a very small amount eaten raw before your main meals. It can also be added to your vegetable juice for weight loss.
Garcinia cambogia (brindle berry, Malabar tamarind) is used in both Indian cooking and medicine. Hydroxycitric acid (HCA) extracted from garcinia is used as a supplement in many weight loss products. Small clinical trials in humans have shown that HCA at doses of 2800mg per day (in conjunction with a moderate kilojoule diet and exercise regime) is safe and effective at helping to reduce excess body fat. Animal studies have shown it may assist with weight loss by reducing insulin resistance and other symptoms associated with obesity such as inflammation and free radical damage (oxidative stress).
Improving liver and digestive function for weight loss
Why are herbalists and naturopaths obsessed with detoxification as part of any weight loss regime? For several very good reasons. The first is your liver is the organ responsible for fat metabolism in your body. The second equally important point is your body fat is often used as a storage depot for toxic substances your liver and immune system can’t handle.
Imagine the effect of liberating all these particularly nasty toxins into a system that is already struggling. Your body is more intelligent than you probably think. It will oppose your efforts to break down body fat quickly if it’s already struggling to deal with toxins or there are large amounts of toxins tucked away in your fat cells.
A good detox should be an important part of every weight loss program and herbal medicine excels at supporting and stimulating detoxification in your body.
If your digestive system is struggling, there’s a good chance your liver is being overwhelmed with toxins that are produced in your digestive tract and will impede weight loss and maintenance. Warning signs of poor digestion include: loose and offensive-smelling bowel movements, needing to loosen your belt or pants after eating, even when you don’t over-eat, and chronic indigestion after meals.
Other digestive and liver function signs include frequent burping, passing gas, bloating and the appearance of an obvious crack down the middle of your tongue. Including a source of soluble fibre such as psyllium hulls can help your detox along by absorbing toxins in your digestive tract and removing them from your body.
Silibum marinanum (St Mary’s or milk thistle) is a wonderfully gentle liver herb. It can actually help your liver cells to regenerate if they’ve been damaged. St Mary’s thistle also stimulates bile flow from your liver, which will assist with fat metabolism. If you drink too much alcohol or work in an industry where you’re exposed to chemicals such as dry-cleaning fluids, paints, adhesives, solvents, hair dyes and so on, St Mary’s thistle is a good choice to help maintain health. Take 1–4 grams of the dried seeds or equivalent in a tablet or capsule three times daily, or up to 5ml of a liquid extract three times daily to aid weight loss.
Taraxacum officinale (dandelion root) is a gentle yet effective liver tonic and ideal for anyone suffering from constipation, bloating and indigestion during weight loss. Dandelion root is also indicated for any hormonal conditions resulting in fluid retention. If you choose to use dandelion root tea, you’ll need to make it quite strong to achieve a therapeutic effect — about five grams (a heaped teaspoon) steeped for a minimum of 10 minutes three times daily. Drink 15–20 minutes before meals to aid weight loss.
Cynara scolymus (globe artichoke) is another gentle liver and digestive tonic, particularly indicated for anyone with abnormal cholesterol and triglycerides, constipation, nausea, wind and bloating. As well as using a liquid extract, aim to include artichoke hearts as a regular part of your diet. You’ll need to take 3–5ml of a liquid extract each day to promote weight loss.
Thyroid health for weight loss
The thyroid is a butterfly-shaped gland at the base of the neck that produces hormones that regulate your metabolism and ability to utilise energy and burn fat, aiding weight loss. Conditions such as underactive thyroid or hypothyroidism affect around 2.4 per cent of Australians. Another 10 per cent are estimated to suffer from “subclinical” hypothyroidism, which simply means that, while there is no thyroid disease occurring, thyroid hormones and metabolism are impaired, leading to symptoms including depression and weight gain.
Subclinical hypothyroidism can be difficult to diagnose through blood tests alone, as levels of thyroid hormone and thyroid-stimulating hormone (TSH) can still be in the “normal” reference range or only marginally outside them. The two biggest contributors to an underactive thyroid are chronic stress and nutritional deficiencies, notably of the minerals iodine, zinc and selenium. Herbal remedies can support your thyroid gland to function more effectively and combat these deficiencies.
Withania somnifera (withania) is used by herbalists for underactive thyroid, especially when associated with high stress and anxiety. It’s often combined with Panax ginseng, which helps to quickly improve energy levels and thereby assist weight loss. Studies in mice have shown that withania significantly increases levels of the thyroid hormone T4 and increases conversion of T4 into the more potent T3, a process essential for proper thyroid function.
Withania is known by herbalists as a “high-dose” herb, which means you need to take large amounts for it to be effective. It’s also more effective over long periods of time. You’ll need to take withania for a minimum of three months at a dose of 5mL three times daily to notice benefits. It’s a very safe and gentle herb, used in Ayurvedic Indian medicine as a rejuvenation tonic and for thyroid disorders.
Fucus vesiculosis (bladderwrack) is used primarily in herbal medicine as a source of iodine and other trace minerals. Be cautious with bladderwrack and kelp supplements as they can be contaminated with heavy metals, depending on where they’re sourced from. Iodine levels can also vary and there have been reports of thyroid problems caused by kelp. Excessive amounts of iodine can have the opposite effect and shut down your thyroid.
Increasing energy for weight loss
When you feel tired all the time, it’s hard to find the motivation to eat well and exercise. The following herbs can help to give you more zip in the short term, making it easier to implement desired diet and exercise changes and achieve weight loss.
Panax ginseng comes to us from Traditional Chinese Medicine and can not only ramp up your energy levels and stamina quickly but recent studies show it boasts an anti-diabetic action by lowering blood glucose levels. Take 1–2mL of a standardised liquid extract twice daily to aid weight loss.
Paullinia cupana (guarana) can be used in small doses to help with fatigue and low energy. The alkaloid responsible for the stimulant effect of guarana is called guaranine and is identical to caffeine, so use sparingly and don’t overdo it. If you’re sensitive to caffeine you’ll need to avoid guarana and products containing it. Remember, although guarana can help to lift your energy levels in the short term, heavily sweetened energy drinks will not help you achieve sustained weight loss.
Burning kilojoules for weight loss
Thermogenesis is a process that results in your body burning kilojoules and fat faster, so encouraging this state is helpful for weight loss.
Green tea stimulates thermogensis and several studies have shown that regular green tea consumption or supplementation combined with dietary changes can help weight loss along by increasing energy expenditure and fat oxidation.
A chemical in green tea called epigallocatechin-3-gallate (EGCG) is believed to be responsible for the thermogenic action, not caffeine. So if you’re sensitive to caffeine, you can confidently use a caffeine-free green tea. Try replacing your habitual cup of regular tea and coffee with green tea and finish your meals with a small cup of green tea. Green tea is also a common ingredient in many herbal weight-loss formulas.
Stress, anxiety, depression and weight loss
Poor emotional health can contribute to weight gain directly through hormonal effects that encourage fat storage, comfort eating and loss of motivation to stay active.
Withania somnifera (withania) is a traditional Ayurvedic herb that not only helps support an underactive thyroid but is also used as a herbal adaptogen. Adaptogens help your body adapt and cope more effectively with stress. They can help reduce levels of stress hormones, especially cortisol. Withania is a non-stimulating herb that combines well with other herbs traditionally used to support the nervous system during times of stress, such as passionflower, skullcap and St John’s wort.
If you have been diagnosed with an underactive thyroid and are also suffering from anxiety or high stress levels, it’s important to treat this along with your thyroid gland. Chronic stress and anxiety both contribute to thyroid problems and impede weight loss.
Hypericum perforatum (St John’s wort) is often touted as the herbal Prozac, yet is much, much more than this. Clinical trials have shown it to be an effective treatment for mild depression. St John’s wort has a long history of use as a restorative tonic for frazzled nervous systems, so if burnout from your job or relationship or the juggle of work and family is impeding your weight loss, you might like to consider including it in your herbal treatment plan.
Diuretics for fluid retention and weight loss
Many people pass off a little bit of weight gain as “fluid retention”. If fluid retention is genuinely causing your weight to fluctuate severely, you must address the underlying cause before self-prescribing herbal diuretics. The most common cause of fluid retention is hormonal imbalance, notably too much oestrogen or “oestrogen dominance”. Cardiovascular problems can also cause fluid retention, so make sure you rule out this cause.
While herbal diuretics such as dandelion leaf may make your weight on the scales look more pleasing for a while, in reality any weight loss will be very short-lived. Remember that fluid is very dynamic and your weight in fluid can vary a few kilograms from morning to evening and from one day to the next.
Your real goal for sustained weight loss is to lose body fat, not fluid. Attempting to lose weight by using diuretics, herbal or otherwise, makes as much sense as having a limb removed. You’ll certainly lose weight — even a few kilograms — but you won’t be any closer to your goal of losing body fat and having a trimmer figure.
The real magic of herbs used for weight loss lies in their ability both individually and as herbal combinations to address the multiple stumbling blocks that make losing weight challenging. Whatever your weight maintenance issue, whether it be lethargy, over-eating or living on the run, specifically chosen herbs can help by supporting your thyroid gland, reducing anxiety levels, lessening sugar cravings and improving your metabolism.
For more information on hoodia go to the government webpage: Get the Facts on Hoodia www.environment.gov.au/biodiversity/trade-use/publications/hoodia.html
Herb alert
Watch out for weight loss “diet teas” or “slimming teas” containing combinations of stimulant laxative herbs such as aloe, buckthorn and senna, often marketed as “body cleansers” or “natural bowel cleansers”. Laxatives will not help you lose weight and can be dangerous when combined with a very low-calorie diet. Long-term use can produce electrolyte imbalances, dehydration, severe nutritional deficiencies and also cause constipation when you stop using them.
Herbs and Spices for weight loss
- Gymnema – Has a blood-sugar-stabilising effect, reduces sugar cravings, blocks the sugar receptors on the tongue, may improve insulin resistance and aid with weight loss
- Cinnamon – Supports healthy blood glucose levels, reducing risks of insulin resistance, improves cholesterol levels and aids with weight loss
- Garlic – Improves cholesterol and triglyceride levels, may reduce high blood pressure, protects the cardiovascular system from oxidative damage
- Globe artichoke – Benefits liver function, may help improve cholesterol levels, improves digestion
- Turmeric – Improves liver function, has potent anti-inflammatory effects on the cardiovascular system and acts as an antioxidant
- St Mary’s thistle – Supports liver function, protects the liver from damage, stimulates liver regeneration, acts as an antioxidant
- Goats rue – Improves blood sugar levels so helps to counter insulin resistance
Sarah Luck is a natural health consultant specialising in herbal medicine and nutrition.
