4 ways in which methi or fenugreek helps you lose weight

Fenugreek may also have weight loss benefits.

Methi or fenugreek is one of the rare kitchen ingredients that apart from having culinary benefits also have a lot of therapeutic uses. The bitter-tasting seeds help impart a deep and earthy fragrance to foods and addresses health concerns like cataracts, menstrual disorders, diabetes and cholesterol. And if studies are anything to go by, fenugreek may also have weight loss benefits. Here are some of the ways in which fenugreek could be a good addition to your weight loss regimen.

1 Fenugreek suppresses appetite

Fenugreek or methi helps in keeping you fuller for longer, preventing you from overeating. In 2009, a study conducted on 18 healthy obese subjects, who were given an 8gm dose of fenugreek fibre along with their breakfast, revealed some of the weight loss benefits of the bitter-tasting seeds. The subjects who eat the fenugreek fibre reported greater satiety and felt fuller during lunch.¹ Have these protein-rich foods to stop hunger pangs.

2 Fenugreek stops fat accumulation

Tired of the stubborn rolls of fat on your waist? Here's why you need methi. The certain components in fenugreek, proteins, galactomannans and polyphenols, help in regulating fat and preventing dyslipidemia. A 2014 study confirmed the inhibitory effects of fenugreek on fat accumulation and another one in 2005 revealed how 4-hydroxyisoleucine, a compound in fenugreek, decreased plasma triglyceride levels. Both these findings point to the anti obesity properties of fenugreek.²³

3 Fenugreek prevents water retention

Sometimes, the weight gain can simply be because of water retention. Here are some reasons why you are gaining water weight. Dehydration, excessive sodium and faulty lifestyle can cause fluid accumulation in the tissues. To de-bloat and to get rid of the excess water weight, try a tea made out of fenugreek seeds or leaves, which are known to have diuretic qualities.⁴

4 Fenugreek helps reduces fat intake

Can't resist samosas, French fries or potato chips? Fatty foods taste great, but they are up there on the caloric scale and are a surefire way of putting on weight. Two studies published in the European Journal of Clinical Pharmacology in 2009 and 2010 found that subjects, healthy and obese, who were given fenugreek extracts for six weeks ate lesser amount of fat than those who were given placebo. If fried, fatty foods are your weakness, you can counter it by including methi in your diet every day.⁵⁶

As effective as fenugreek is, it's always wiser to consult your doctor or your dietitian first. Here are some side effects of methi or fenugreek you didn't know about.

References:

1. Mathern, J. R., Raatz, S. K., Thomas, W., & Slavin, J. L. (2009). Effect of fenugreek fiber on satiety, blood glucose and insulin response and energy intake in obese subjects. Phytotherapy research, 23(11), 1543-1548.

2. Kumar, P., Bhandari, U., & Jamadagni, S. (2014). Fenugreek Seed Extract Inhibit Fat Accumulation and Ameliorates Dyslipidemia in High Fat Diet-Induced Obese Rats. BioMed Research International, 2014, 606021. https://doi.org/10.1155/2014/606021

3.Handa, T., Yamaguchi, K., Sono, Y., & Yazawa, K. (2005). Effects of fenugreek seed extract in obese mice fed a high-fat diet. Bioscience, biotechnology, and biochemistry, 69(6), 1186-1188.

4. Rohini, R. M., Nayeem, N., & Das, A. K. (2009). Diuretic effect of Trigonella foenum-graecum seed extracts. The Inter. J. Alternat. Med, 6.

5. Chevassus, H., Gaillard, J. B., Farret, A., Costa, F., Gabillaud, I., Mas, E., ... & Galtier, F. (2010). A fenugreek seed extract selectively reduces spontaneous fat intake in overweight subjects. European journal of clinical pharmacology, 66(5), 449-455.

6. Chevassus, H., Molinier, N., Costa, F., Galtier, F., Renard, E., & Petit, P. (2009). A fenugreek seed extract selectively reduces spontaneous fat consumption in healthy volunteers. European journal of clinical pharmacology, 65(12), 1175.

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