Nature’s Ozempic? 5 Herbs That Burn Fat and Help You Lose Weight Naturally, Says One Doctor
One powerful herb is being called ‘nature’s Ozempic’—here’s how it supports weight loss
Feel like your metabolism has been stuck in reverse? Certain spices and herbs for weight loss can help your body burn fat, dial down cravings and finally get the scale moving in the right direction. How? Many of these herbs target a hidden culprit that makes losing weight harder as we age: Insulin resistance.
Can these herbs and spices really help with weight loss? A doctor says yes
Certain spices and herbs boast health-promoting properties that make reducing your body weight easier and less stressful.
“Even if you’re not diabetic, your body can become less responsive to insulin, which triggers weight gain,” explains neurologist David Perlmutter, MD. “These herbs help insulin work better so your appetite shrinks and your metabolism speeds up.” The best part? You may already have a few of these weight-loss wonders right in your spice rack.
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Just be sure to talk to your doctor first to make sure these herbal weight loss supplements are right for you.
Berberine: The herb dubbed ‘nature’s Ozempic’
Berberine is a plant compound sold as a supplement that has been used for centuries in Traditional Chinese Medicine (TCM). It was typically used to treat digestive issues, infections and inflammation. Now, modern science shows it may also help shrink fat cells and support weight loss. In fact, it’s been dubbed “nature’s Ozempic.”
“Berberine activates a pathway that improves insulin sensitivity in the same way as Metformin,” says Dr. Perlmutter, author of The Grain Brain Whole Life Plan. Metformin is a widely prescribed diabetes medication that helps the body use insulin more effectively, he notes. When insulin works better, it’s easier to burn fat and control appetite. (See a berberine for weight loss success story here.)
To get the benefit: Look for berberine capsules with no added sugars or fillers. The typical dosage is 500 to 1,500 mg per day, divided into three doses before meals. One to try: HUM Nutrition Best of Berberine.
Green tea extract: Boost fat burn and metabolism
You may already know that green tea delivers many health benefits, including speeding your metabolism. The credit goes in large part to a compound called EGCG, which has been shown to increase fat burn and improve insulin function, especially when consumed with caffeine.
“There are multiple studies showing that green tea extract enhances fat metabolism,” says Dr. Perlmutter. (Learn more about green tea for weight loss here.)
To get the benefit: Drink three to four cups of green tea daily (or supplement with 250 to 500 mg of a green tea extract daily) to help support weight loss. One to try: Solaray Vital Extracts Green Tea.
“These herbs help insulin work better so your appetite shrinks and your metabolism speeds up.” —Dr. Perlmutter
Cayenne pepper: Heat things up to burn more calories
This spicy pantry staple contains capsaicin, a potent compound that raises your body temperature slightly and boosts calorie burn. “This idea goes back to Ayurvedic medicine, which teaches that increasing internal heat can help burn fat,” Dr. Perlmutter explains.
To get the benefit: Try sprinkling cayenne on roasted veggies or adding it to sauces daily.
Cinnamon: Balance blood sugar and reduce cravings
Used for generations to support healthy blood sugar, cinnamon can also help with weight loss. “Cinnamon lowers blood sugar by allowing insulin to be more effective,” says Dr. Perlmutter, noting that means fewer spikes, crashes and cravings.
“It’s been a go-to in the integrative medicine world for decades as a non-pharmaceutical way to help manage blood sugar,” he adds.
To get the benefit: Try to add 1 to 2 tsp. of cinnamon to your daily diet. Sprinkle it into coffee, yogurt, smoothies or oatmeal for a sweet, metabolism-friendly boost.
Ginger: Fight inflammation and burn stubborn fat
Ginger is considered thermogenic, meaning it gently increases how the body uses energy—especially from fat. But one of the herb’s biggest benefits is how it fights inflammation, Dr. Perlmutter says, which is key for weight loss.
“We begin to become less responsive to insulin as we gain weight, and that then leads us to gain further weight,” he explains. “Body fat is pro-inflammatory, and it’s inflammation that reduces the effectiveness of insulin. Ginger helps reduce that inflammation, so insulin can do its job. That makes it easier to burn fat.”
To get the benefit: Grate fresh ginger into smoothies or soups, or sip ginger tea after meals daily.
The bottom line: Natural herbs support healthy weight loss
Spices and herbs do more than just make food taste great—they also support weight loss by helping the body become more sensitive to insulin. Some even activate the same fat-burning pathways as popular GLP-1 medications like Ozempic, says Dr. Perlmutter.
“These herbs help your metabolism,” he adds.“Even small changes like this can help your body become more responsive to insulin, which makes it easier to lose weight.”
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