Eating a healthy diet and exercising are still essential if you
want to successfully slim down. But herbs can make it easier for
you to say no to supersize portions and the all-too-inviting sofa.
By helping you overcome common obstacles such as emotional eating,
being too tired to exercise, and always feeling hungry, these
safe, effective herbs can help you reach your weight loss goal.
We stuffed ourselves with rich holiday fare from Thanksgiving
to New Year's, and now we're paying the price--in pounds. Alas,
there is no magic bullet for weight-loss. The best recipe for
losing pounds (and keeping them off) is still to eat less and
exercise more. However, when combined with a healthy vegetarian
diet and regular physical exercise, herbs can jump-start a weight-reduction
program. Herbal slimmers generally work as metabolism boosters;
fat burners; appetite suppressants; diuretics, which eliminate
excess water; and laxatives (stimulating bowel cleansers or gentler
bulking agents), which purge waste and detoxify the digestive
system so that our bodies use nutrients more efficiently and subsequently
store less fat.
We asked Mindy Green, educational services director for the Herb
Research Foundation; Raymond Lombardi, N.D., a naturopathic physician;
Linda Rector Page, N.D., author of How to Be Your Own Herbal Pharmacist
(Healthy Healing Publications, 1997); and Tim Blakely, herb educator
at Frontier Natural Products Cooperative for their favorite herbal
diet aids. Overall, the following botanicals are safe when used
in moderation.(*) But it's important to pay attention to the warnings
and dosage guidelines since many of these plants can be harmful
if overused or mixed with other herbs, foods and medications,
particularly antidepressants containing MAO inhibitors. If you
are not sure if your medications (over-the-counter and prescription)
will negatively interact with these herbs, ask your doctor.
Herb |
Function |
Dosage |
Warning |
Cascara sagrada (Rhamnus purshiana) |
Strong stimulant laxative, diuretic. Typically
tempered in formulas with digestive soothers (marshmallow,
chamomile) and known as carminatives.
|
Capsules: 500 to 1,000
milligrams (mg.) a day. Tea: 1 to 2 cups a day. Tincture:
10 drops a day. Do not use cascara sagrada for more than a
week. |
Works within 2 hours, so
it's best taken
during the day. Prolonged use results in
dependency, cramping diarrhea and an
imbalance in essential electrolytes, such
as calcium, potassium and sodium, which
the body needs for energy. Do not use if
pregnant(**) or have an ulcer or an
inflammatory bowel disorder. Do not mix
with diuretics, heart medications or blood
pressure drugs. |
| Dandelion (Taraxacum officinale |
Gentle diuretic, laxative, digestive aid.
Enhances fat metabolism; removes fatty acids and cholesterol
from the bloodstream before they are stored in fat cells;
restores minerals lost when taking a diuretic. |
Tea (made from leaves, not roots): 3 to 4
cups a day.
Tincture: 15 to 30 drops a day. (Or eat fresh dandelion
greens in a soup or salad at meals. |
Dandelion is considered
the safest of herbal
diuretics; however, long-term use of any
diuretic may cause electrolyte imbalance. |
| Ephedra (Ephedra sinica) |
Metabolic stimulant, fat burner, appetite
suppressant. Found in many over-the-counter (OTC) weight-loss
formulas. |
Capsules: Do not exceed more than 8 mg. within
a 6-hour period. Do not take
more than 3 times a day for more than 4 weeks. |
Ephedra is a natural amphetamine.
Do not
mix with other stimulants. Do not take it
if you have high blood pressure, heart or
thyroid disease, glaucoma or diabetes. May
cause insomnia, dry mouth, stomach upset,
heart attack |
| Garcinia cambogia (Malabar tamarind) |
Metabolic stimulant, appetite suppressant,
fat burner, digestive aid. |
Capsules: 500 mg. 3 times a day for 4 to
8 weeks. |
None |
| Licorice root (Glycyrrhiza glabra) |
Satisfies cravings for sweets and prevents
habitual snacking without adding calories. |
Eat 1 to 2 sticks a day. |
Excessive use can raise
blood pressure.
Mixing with diuretics may cause potassium
depletion and lead to weakness, muscle pain and paralysis.
Mixing with heart medications may cause irregular heart beat
or cardiac arrest. |
| Psyllium (Plantago psyllium)
|
Gentle bulking laxative. Contains mucilage
to build
mass in the digestive tract and push waste out, reduces hunger
by providing a feeling
of fullness. Found in many OTC laxative products. |
1 tsp. of husk or seed powder dissolved in
2 cups of water or juice 2 to 3 times a day. |
Must be consumed with 6
to 8 glasses of water a day or severe constipation will result.
May cause stomach upset, gas, bloating. Do not use if pregnant
or have asthma. |
| St. John's wort (Hypericum
perforatum) |
Serotonin-reuptake-inhibitor. Studies
are inconclusive, but this herb seems to increase
serotonin levels in the brain and suppress appetite, reduce
depression-related overeating
and provide a feeling of satiety. |
Capsules: 300 mg. of standardized extract
with 0.3 percent of the active ingredient hypericin 3 times
a day. Tincture: 20 to 30 drops 3 times a day. |
Take with meals to
avoid stomach upset. May increase photosensitivity. May also
increase appetite in some people. Do not mix with foods that
contain the amino acid tyramine (red wine, aged cheese, yeast,
miso), OTC diet aids, decongestants or drugs containing MAO
inhibitors. |
| Senna (Cassia senna) |
Strong stimulant laxative, diuretic. Generally
tempered in formulas with digestive soothes and carminatives.
|
Capsules: 500 to 1,000 mg. a day. Tea: 1
cup a day. Tincture: 10 drops a day. Do not use for more than
a week. |
Prolonged use results in
dependency,
cramping, diarrhea, electrolyte imbalance.
Although senna is sold by itself, it's best to mix it with
soothing digestive herbs (ginger, marshmallow, chamomile)
to reduce cramping. |
Authors do warn against the use of preparations that contain
ephedra and guarana (a caffeine-rich seed). Now this is good advice
because chronic use of such preparations may cause severe side
effects in patients with hypertension, diabetes, or thyroid conditions.
However, they go on to caution against the use of yohimbe or damiana.
This is an interesting warning since neither of these herbs has
any folkloric reputation as a promoter of weight loss. Instead,
they are said to act as aphrodisiacs.
That attribution is undeserved for damiana, an essentially inactive
herb. Yohimbe, on the other hand, may be marginally useful in
the treatment of psychogenic impotence. However, its use is precluded
by undesirable side effects at therapeutic doses. These include
nervous excitation, sleeplessness, hypertension, and tachycardia.
|
|
Wherever you go, food is in your face. Bookstores peddle pastries,
shopping malls erect candy, pretzel, and ice cream stands all
over the place, and you can fill 'er up at gas stations on pizza,
subs, and fried chicken.
To lose weight, you have to resist constant temptation. And that
means having nerves of steel, because razzled nerves are a prescription
for disaster when the dessert cart rolls around.
Herbal medicine offers tonics that shore up the nervous system
and make it more resilient to everyday stresses. They can give
you the fortitude you need to resist the vending machine when
your boss has you at your wit's end. What's more, these herbs
boost your mood. Just as a bad mood can trigger an eating binge,
an upbeat attitude is the best defense against diving into the
doughnuts at work.
Oat Straw (Avena sativa)
In the previous century, the Eclectics (holistic physicians who
believed in treating the causes of illness rather than the symptoms)
found that this herb helped alcoholics, smokers, and heroin addicts
summon the will to "just say no" to their addiction.
They also found that it helped addicts overcome symptoms of withdrawal.
If you're having a hard time summoning willpower, find some oat
straw. Take one of the following three times a day: Tincture (1:5):
1 teaspoon (5 ml), Tincture (1:1): 20 drops
Menopause Mood Modulator: Black Cohosh (Cimicifuga racemosa)
Menopause-related mood swings and satanic hot flashes make dieting
a nightmare and can lead to nerve-soothing sessions with chocolate.
Black cohosh is an effective weapon when hormonal mood swings
threaten your weight loss efforts; use it to banish those bonbon
pig-outs. Caution: Do not use black cohosh if you're taking hormone
replacement therapy.Take one of the following three times a day:
Tincture (1:5): 1 teaspoon (5 ml), Tincture (1:1): 20 drops, Tableted
dried root: two 500-mg tablets, Tableted dry extract (4:1): 250
mg, Standardized dry extract: one tablet containing 1 mg 27-deoxyacteine
The Energizer: Cordyceps (Cordyceps sinensis)
Cordyceps is an ancient Chinese remedy famous for increasing stamina
and well-being. Once an extremely rare and costly herb, contemporary
production techniques have made this mushroom more affordable.
Bodybuilders use it to power up workout sessions, and endurance
athletes use it to keep themselves going longer. Watch out: With
this herb, you may have to remind yourself to get off the treadmill.Take
one dose half an hour before exercise: Powdered cordyceps: one
250-mg capsule
The Endurance Herb: Siberian Ginseng (Eleutherococcus senticosus)
Long used in Asia, Siberian ginseng has been found to increase
animals' ability to work and to also increase human stamina. In
fact, the Russian cosmonauts used it on the job to counter the
fatigue associated with long hours and lack of sleep. Many studies
with both long-tailed rats and human gym rats have shown that
this herb increases the capacity to do work--in your case, at
the gym.Take one of the following half an hour before exercise:
Tincture (1:5): 1 teaspoon (5 ml), Tincture (1:1): 20 drops, Tableted
dried bark: four 500-mg tablets, Tableted standardized extract:
One 100-mg tablet standardized to contain 1 percent or more Eleutheroside
E
The Tummy Fillers: Psyllium seed (Plantago psyllium)
The seed of the Indian plantain is surrounded with a coat of almost
pure fiber. When this fiber comes in contact with water, it swells
to four times its original size. The seed has the added benefit
of reducing cholesterol levels while giving you that pleasant
full sensation. Take half an hour before lunch or dinner: Psyllium
seeds: 1 teaspoon in 8 oz cold water (If this makes you feel uncomfortably
full, reduce the dose to 1/2 teaspoon.)
Flaxseed (Linum usitatissimum)
The seed of the flax plant has long been used as a soothing bulking
agent. Like psyllium, flaxseed is covered with mucilage, which
swells when it comes into contact with water. Use whole seeds,
which go through your body largely undigested and unabsorbed.
Ground flaxseed, which can be absorbed, is rich in calories and
thus defeats the purpose.Take half an hour before lunch or dinner:
Whole flaxseed: 1 teaspoon in 8 oz cold water (If this makes you
feel uncomfortably full, reduce the dose to 1/2 teaspoon.)
The Fire-You-Up Herb: Cayenne (Capsicum minima)
The most famous thermogenic herb is undoubtedly the mouth-burning
red pepper. Eating red pepper results in more than just a hot
mouth--it makes you sweat and warms your fingers and toes. Red
pepper also jump-starts your circulation and gets your blood rushing
all over the place.Take one of the following three times a day:
Tincture (1:5): 10 drops, Tincture (1:1): 2 drops, Powdered cayenne
pepper: 1/4 teaspoon mixed with a glass of water, Tableted cayenne
pepper: one 250-mg tablet
The Body Warmer: Ginger (Zingiber officinale)
Ginger was once consumed in huge quantities in Britain, not because
of its taste but because it helped people survive the cold, damp
climate. This made the lack of central heating a little more bearable.Take
one of the following three times a day: Tincture (1:5): 1 teaspoon
(5 ml), Tincture (1:1): 20 drops, Root tablets: two 500-mg tablets,
Powdered dried root: 1/2 teaspoon in a cup of boiling water, Fresh
root: 1 teaspoon grated into a cup of boiling water
Other weight loss herbs:
- Alfalfa, Corn Silk, Dandelion, Juniper, Parsley, Uva Ursi,
Yarrow - Any of these can be used for diuretic properties. Most
are available in "tea" form as well as tablets.
- Aloe Vera Juice - Reported to improve the digestion and to
help cleanse the digestive system. Available in tablets and
liquid.
- Green Tea, Cardamom, Cayenne, Cinnamon, Ginger, Mustard Seed
- All are thermogenics, meaning they boost your metabolic rate
slightly, although many people find that Cayenne boosts their
intake of antacids more than their metabolism.
- Bladderwrack and Hawthorn Berry - Reported to improve thyroid
function and boost adrenal glands.
- Fennel - May Act as an appetite suppressant and is believed
to help remove fat and mucus from the intestinal tract.
- Spirulina - Excellent source of protein, although not a complete
protein. Some evidence that it helps stabilize blood sugar.
Herbs to Avoid
Their claims usually sound too good to be true--and they are.
Even worse, these herbal weight loss products often contain dangerous,
counterproductive, or useless ingredients. So save your money.
Herbal Laxatives. Laxative herbs are frequently added to diet
products, because they empty the bowel and temporarily make the
stomach look flatter. But they're potentially dangerous. They
contain anthraquinones, compounds that stimulate the bowel to
evacuate its contents. Many experts believe that, with regular
use, these herbs can damage the nerves that serve the bowel, leading
to chronic constipation. Avoid diet products containing aloe,
buckthorn, cascara sagrada, rhubarb, senna, or yellow dock.
Herbal Stimulants. When you reduce your calorie intake, you sometimes
feel tired and sluggish. To combat this, some manufacturers add
herbal "speed" to diet products. This causes a stimulant
high, which is followed by a stimulant low. In fact, you'll feel
lower than you did before you took the stimulant and could set
yourself up for a comfort-eating session. In addition, if you
have heart disease, kidney problems, or high blood pressure, or
if you take certain medications for depression or anxiety, these
herbs can be downright dangerous. Avoid products containing ephedra
(ma huang), guarana, betel, mate, cola, or caffeine.
Multiherb Products. These are the "kitchen sink" supplements,
products that contain as many as 20 herbs in a tablet or capsule.
It's hard enough to get an active dose of one herb into a single
tablet or capsule, much less 20 active doses of 20 different herbs.
Bottom line: They just don't work. Avoid diet products containing
many different herbs.
Herbal Diuretics. When you urinate, you lose water weight. That's
the lame justification behind adding herbal diuretics to weight
loss products. Though generally harmless (unless you suffer from
kidney disease), these products won't help you lose an ounce of
fat. Avoid diet supplements containing corn silk, buchu, dandelion
tops, or couch grass.
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