You may not be acquainted with the term 'ocimum tenuiflorum.' This aromatic plant is extensively utilized for addressing various health concerns. More commonly referred to as Holy basil or tulsi, it is frequently employed as a home remedy for cough relief. Abundant in antioxidants, it can significantly enhance immune function. Additionally, it promotes digestive health and aids in alleviating gas and bloating. Have you considered using Tulsi for weight management? Although it should not be solely relied upon for weight loss, it can support your weight-loss efforts in several ways. Incorporating holy basil tea into your diet is one effective method. Let us examine additional ways to consume it to assist in shedding excess weight.

Tulsi for weight loss: How does it help?

The consumption of tulsi for weight loss may be effective owing to its medicinal attributes. A study conducted in 2016, which appeared in the Indian Journal of Clinical Biochemistry, revealed that participants who ingested holy basil capsules twice a day for 8 weeks experienced a reduction in both body weight and body mass index.

Here's how tulsi for weight loss works:

1. Boosts metabolism

Holy basil is recognized for its ability to boost the body's metabolism, thereby facilitating a more effective fat-burning process. Clinical nutritionist Susmita N. states, "By elevating the metabolic rate, it enables the body to digest food and expend calories more rapidly, which can aid in weight loss."

2. Reduces stress

Chronic stress results in the secretion of cortisol, a hormone that can facilitate fat accumulation, particularly in the abdominal region. An expert states that "Holy basil functions as an adaptogen, assisting the body in managing stress and consequently lowering cortisol levels. Reduced stress correlates with decreased fat storage and improved weight management." Research published in Frontiers In Nutrition in 2022 highlights that holy basil possesses anti-stress, adaptogenic, antioxidant, and anti-inflammatory characteristics.

3. May control blood sugar levels

Tulsi may be beneficial for weight loss due to its potential to regulate blood sugar levels, which play a significant role in weight management. A study conducted in 2018 and published in the Journal of Functional Foods demonstrated that this herb effectively lowers blood glucose levels. According to Susmita, maintaining stable blood sugar levels is crucial for managing hunger and cravings, factors that can lead to overeating and subsequent weight gain.

4. Improves digestion

Holy basil promotes optimal digestive health and alleviates bloating. Indigestion may contribute to weight gain as it hampers the digestive system's capacity to effectively process food. According to the expert, "Incorporating tulsi into your diet can aid in weight loss by enhancing the digestion of fats and carbohydrates. This improvement facilitates the breakdown and absorption of nutrients, thereby mitigating weight gain associated with indigestion."

5. Suppresses appetite

The capacity to curb appetite is a significant factor in the advantages of consuming tulsi for weight loss. This herb functions by modulating Ghrelin, the hormone responsible for stimulating appetite and influencing body weight. According to Susmita, "By reducing appetite, individuals will find it simpler to prevent overeating and manage food cravings."

How to have Tulsi for weight loss?

Consuming tulsi for weight loss can be effective when incorporated into a healthy lifestyle. Here are some ways to use the herb:

1. Tulsi tea

• Boil 1 to 2 cups of water.
• Add 8 to 10 fresh tulsi leaves or 1 teaspoon of dried holy basil leaves.
• Let it steep for about 10 minutes.
• "Strain the tea and drink it once or twice a day, preferably on an empty stomach in the morning or before meals to curb appetite and improve digestion," says the expert.

2. Tulsi and lemon water

• Boil 1 cup of water and add 5 to 7 fresh holy basil leaves.
• Let it steep for almost 10 minutes.
• Squeeze half a lemon into the water.
• Drink this water early in the morning for best results.

"Combining holy basil with lemon further helps in weight loss. Lemon aids in digestion, boosts metabolism, and balances blood sugar levels," says the expert.

3. Tulsi and honey

• Boil 1 cup of water and add at least 8 fresh holy basil leaves.
• Let it steep for nearly 10 minutes, then strain it.
• Add a teaspoon of honey when the tea is warm.
• Drink this mixture once a day, either in the morning or before bed.

"Honey is a natural sweetener that can curb cravings, especially for sweets high in calories," says the expert.

4. Tulsi leaf powder

You can dry holy basil leaves and grind them into powder. Mix 1/2 teaspoon of holy basil leaf powder with warm water, honey or lemon juice.

Alternatively, add it to smoothies or sprinkle over your salads or soups.

5. Holy basil capsules

For those seeking to utilize tulsi for weight loss, the process can be as simple as taking a capsule. This supplement is offered in capsule form. It is essential to adhere to the dosage guidelines indicated on the product label or as recommended by a healthcare professional. According to the expert, the usual dosage ranges from 1 to 2 capsules (500 to 1000 mg) daily; however, it is advisable to consult with your doctor before consumption.

6. Tulsi seeds in salads

• Soak 1 tablespoon of holy basil seeds in water for 10-15 minutes.
• Add the soaked seeds to your green salads, along with other ingredients like tomatoes, cucumbers, and avocados.
• Drizzle with a little bit of olive oil and lemon for added flavour.

What are the side effects of consuming Tulsi for weight loss?

While the consumption of tulsi for weight loss is typically regarded as safe and advantageous for the majority, excessive intake may result in certain adverse effects.

This herb possesses natural detoxifying qualities; however, overconsumption can lead to gastrointestinal issues, including upset stomach, gas, and bloating.

According to experts, "Holy basil is recognized for its anti-hypertensive effects, which can reduce blood pressure." While this is beneficial for individuals with hypertension, it may inadvertently cause hypotension in those with normal or low blood pressure.

Holy basil also exhibits adaptogenic properties that can impact hormone levels within the body. Experts advise that "excessive intake may alter estrogen levels, making it inadvisable for individuals with hormone-sensitive conditions, such as breast cancer."

Incorporating tulsi into your weight loss regimen can be advantageous, but it should be viewed as a complementary element. A balanced diet and a consistent fitness routine are essential for effective weight management. Additionally, individuals with pre-existing medical conditions should consult their healthcare provider before including Tulsi in their weight loss strategy.

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