Fenugreek and weight loss- Facts busted


Fenugreek, also known as Greek hay, is a herbaceous plant that belongs to the pea family. 
 It is one of the easily available spices originating from Southern Europe and Western Asia, but it is one easily available commodity now.


It is a very rich source of dietary fibers, proteins, Vitamin B6 and minerals like iron, manganese, magnesium and copper.

Daily Dosage

The amount of fenugreek one should take each day depends on factors including your weight, age, and health status.  So if you want to consume fenugreek on daily basis, its best to consult your doctor and ask for personalized fenugreek dosage.
Recommended daily dose of fenugreek is 5 to 30 g fenugreek powder. Up to three times daily according to health professionals with the University of Pittsburgh Medical Center.
Fenugreek is highly rich in fibers. It contains approximately 75% water-soluble fibers.

How effective is fenugreek for fat loss? (Evidence based)


A study carried out have tested the Fenugreek seed against fat accumulation have shown that the presence of proteins and fiber in TFG seeds offers high nutritive value as it contains approximately 26% protein and 48% fiber and might exert a lipid lowering effect. Fenugreek galactomannan form a viscous gel in the intestine and inhibit glucose and lipid absorption.

In a study published in 2010 in the Journal of the International Society of Sport Nutrition, researchers found that taking 500mg of fenugreek each day, in conjunction with an eight-week strength training program, was associated with gains in both upper-body and lower-body strength compared to the placebo group.
In the same study, researchers also concluded that a daily 500mg fenugreek (seeds/leaves) had greater reductions in body fat. And therefore better overall body composition at the end of an eight-week training program when compared to the group who did the program but didn’t take the fenugreek.
Steroidal saponins, found in fenugreek seeds have the capability to inhibit the absorption of cholesterol in the intestines.

Fenugreek and Cholesterol


Non-starch polysaccharides (NSP) constitute a significant portion of this fiber content in these seeds. These types of compounds help lower LDL-cholesterol levels and this also binds to toxins in the food and protect the mucosa of the colon from cancers.
An animal study published in Bioscience, Biotechnology, and Biochemistry” in 2005 reported that fenugreek seed extract reduced weight gain in mice fed a high-fat diet. It also helped in bringing triglycerides levels within normal levels. Further studies are yet to prove the same effects in human as well.

Fenugreek and Appetite 


A study published in “Phytotherapy Research” in 2009 reported that obese people given 8 grams of fenugreek fiber as part of breakfast felt fuller during lunch time compared to the group of individuals without consuming fenugreek.  Although, the group of people was too small to prove the effects significantly.
Fenugreek is known to reduce the calorie consumption while increasing metabolic rate.Some of my friends did tell me that they have found that consuming fenugreek seeds first thing in the morning with a glass of warm water helps them to lose some pounds. 
However, Lemon worked best for my weight loss than the fenugreek seeds. Although, there are some precautions and side effects you need to look into. Check my article on lemons effects: Lemon-A key to lose weight

Side effects of fenugreek



  1. Fenugreek would give sickly sweet smelling urine.
  2. It may cause loose motions.
  3. It may cause hypoglycemia. (A medical emergency that involves drastically lowered blood sugar levels.)
  4. It is advised for men with asthma to be very cautious about fenugreek consumption because there have been reports of fenugreek aggravating breathing patterns of those suffering from asthma.
  5. Fenugreek might decrease the blood sugar and taken in combination with diabetes medications may cause dangerously low levels of sugar in the system.

Guys, you need to take care when you start consuming any natural ingredient on daily basis.


Drop me some suggestions in the comment box, what would you like me to study the effects of. 


Stay Happy! Stay Healthy! :)


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