The Perfect Time to Slim Down
As we move from sweater season, puffy coats, and other hefty winter clothing to spring and summer wear, there’s a good chance you may want to slim down after a season of holiday and winter indulgence. If this is the case for you, this post can help! Not only are the all-natural remedies found below simple to make, they often utilize readily available ingredients already found in your pantry. Let’s get started!
Essentials of Weight Loss
Contrary to what most believe, the number one factor for shedding excess weight isn’t exercise but your diet. While keeping active and building muscle mass is important for maintaining your ideal weight and health, what you eat is the deciding factor. And a whole food, green Mediterranean diet consistently comes out on top. How so?
Researchers have long known that a classic Mediterranean diet helps to support metabolic health while promoting weight loss— especially when compared to a classic Standard American Diet, or SAD. However, green Mediterranean has recently been found to outperform the classic version of the diet according to research published in the scientific journal BMJ Heart.1
For the study, 294 sedentary people with moderate obesity were assigned to one of three diets: the first group was provided basic guidelines for healthy eating and physical activity; the second group received the same physical activity guidance, plus advice for a calorie-restricted Mediterranean diet that was rich in vegetables and replaced red meat with poultry and fish; the third group was given the same Mediterranean diet and physical activity guidance, but they also consumed 3-4 cups of green tea, along with 28 grams of walnuts per day. Additionally, they were given 100 grams of Wolffia globosa, otherwise known as duckweed — an aquatic plant. This third group is what constitutes a “green Med” diet.
The results are impressive. After six months, both the Mediterranean diet groups lost more weight — with the green Med group losing a total of 6.2 kg and the classic Mediterranean participants losing 5.4 kg, compared to the healthy diet group losing only 1.5 kg.
Waist circumference also shrank: 8.6 cm for green Med, 6.8 cm for Mediterranean, and 4.3 cm for the healthy diet group. The green Med group also experienced a 4 percent drop in LDL (bad) cholesterol. Both Mediterranean-based diets also exhibited decreases in blood pressure, insulin resistance, and C-reactive protein, which is involved in the hardening of arteries.
The team believes the success of both the Mediterranean diets comes down to the polyphenols found in plant foods due to their anti-inflammatory and antioxidant properties. Since the green Med diet has a higher ratio of these compounds, it shouldn’t come as a surprise that the beneficial effects are more pronounced.
Interested in giving a green Med diet a try? Here are a few tips from my post, Seeking the Best Diet for Brain Health? Green Mediterranean is the Answer.:
“For the green-MED diet, you can enjoy moderate amounts of seafood, wild-caught fish, and dairy. But red meat and processed meats are off-limits. The green-Med diet also includes 3-4 cups of green tea per day as well as 100 grams of Mankai duckweed, which is a high-protein aquatic plant, blended into a smoothie. You will also want to consume about an ounce of walnuts daily. The focus is on unprocessed, whole foods that are preferably organic.”
I also recommend staying physically active not only to maintain calorie-burning lean muscle mass, but to improve overall health. If you think you don’t have enough time to put in a full workout at the gym, take a look at HIIT and NEAT — both help to keep you fit with minimal time commitment. The following herbal remedies can also help support your weight loss goals.
3 Easy Home Remedies for Weight Loss
Bay Leaf Water
Bay leaf water is a well-known herbal remedy often used to support weight management. Rich in compounds like cineole and eugenol, bay leaves may promote better digestion and ease digestive discomfort. Additionally, it is thought to help curb appetite, making it a potential aid for weight control.
Ingredients
2-3 bay leaves (Laurus nobilis)
4 cups of water
Directions
Prepare the Bay Leaves. Take 2-3 dried bay leaves (Laurus nobilis) and crush or tear them into smaller pieces to release their essential oils and enhance the infusion.
Boil the Water. Bring approximately 4 cups (1 liter) of water to a boil in a pot.
Add the Bay Leaves. Once boiling, add the crushed bay leaves to the water. If you prefer a stronger flavor, reduce the water to about 2 cups for a more concentrated infusion.
Steep Overnight. Cover the pot and let the bay leaves steep overnight. This extended soaking process allows for maximum extraction of flavors and beneficial compounds.
Strain the Infusion. In the morning, strain the water using a fine mesh strainer or tea infuser to remove any leaf remnants. It is now ready to be enjoyed!
Dosage
Start with half a cup per day and adjust based on your preference and tolerance. Avoid excessive consumption. Store any leftover bay leaf water in the refrigerator.
Notes: Always opt for dried bay leaves (Laurus nobilis) when preparing bay leaf water. Fresh leaves retain more moisture, which can lead to unwanted microorganisms or mold growth, especially when soaked for long periods. Feel free to get creative with your blend—combining bay leaves with oregano and cinnamon makes a popular tea for supporting weight management.
Flat Tummy Capsules
There are numerous herbal combinations for making homemade flat tummy capsules, but this particular blend is especially effective for promoting digestion and supporting weight management.
Ingredients
2-part fennel seeds (Foeniculum vulgare)
2-part ginger root (Zingiber officinale)
1 part dandelion root (Taraxacum officinale)
1 part turmeric (Curcuma longa)
1 part cayenne pepper (Capsicum annuum)
Directions
Prepare the Herbs. Ensure that the herbs are completely dried to prevent moisture in the capsules. Grind each of the dried herbs individually into a fine powder.
Mix the Herbal Powders. Combine the powdered herbs in the proportions mentioned in the ingredients list.
Fill Capsules. Using either a capsule-filling machine or by hand, fill empty vegetarian or gelatin capsules with the herbal mixture.
Store Your Capsules. Store the homemade flat tummy capsules in a cool, dry place away from direct sunlight.
Dosage
One capsule before meals, up to three times a day.
Notes: If you experience any negative reactions, stop use immediately and consult a healthcare professional. These capsules should complement, not replace, a balanced diet and regular exercise. Always follow the preparation steps carefully and seek medical advice before incorporating herbal supplements into your routine.
Green Burn Smoothie
This smoothie recipe features herbal ingredients that may help enhance metabolism and support weight management.
Ingredients
1 cup fresh spinach
1/2 cup fresh parsley
1/2 cup cucumber slices
1/2 medium-sized avocado
1/2 lemon, juiced
1 teaspoon grated ginger
1 teaspoon honey or monk fruit (optional, for sweetness)
1⁄2 medium-sized apple, chopped
1⁄2 teaspoon green tea leaves or green tea powder
1⁄2 cup cold water or milk
Directions
Prepare the Greens. Thoroughly rinse the spinach, parsley, and cucumber to remove any dirt or residue.
Prep the Ingredients. Cut the avocado in half, remove the pit, and scoop out the flesh. Juice the lemon, grate the ginger, and chop the apple into smaller pieces.
Blend Until Smooth. In a blender, combine the spinach, parsley, cucumber slices, avocado, lemon juice, grated ginger, chopped apple, and green tea leaves or green tea powder. Add ½ cup of cold water or your choice of milk—dairy-free options like almond, coconut, or soy milk work great. For added sweetness, include honey if desired. Blend until you achieve a creamy, smooth consistency. If needed, stop to scrape down the sides of the blender for even mixing.
Serve and Enjoy. Pour your freshly made green burn smoothie into a glass. Garnish with a parsley sprig or a slice of lemon, if desired.
Dosage
Drink this smoothie in the morning or as a healthy snack. There’s no set dosage—adjust the ingredients and liquid amount to match your taste and nutritional needs.
Notes: This smoothie contains ingredients rich in oxalates, such as spinach and parsley. While oxalates are naturally present in many foods, they may contribute to kidney stone formation in those who are prone to them.
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Nicole’s Apothecary Products in this Post
References
- Tsaban G, Yaskolka Meir A, Rinott E, et al The effect of green Mediterranean diet on cardiometabolic risk; a randomised controlled trial Heart 2021;107:1054-1061.
