A. Isabgol For Weight Loss: Benefits, Ways To Use & Expert Tips
Isabgol is also known as psyllium husk and is found in most families. It is well known for treating constipation as it helps to remove toxins from the body. But in addition to treating a clogged stomach, there are many other benefits of Isabgol, one of which is to help with weight loss. Let’s find out how isabgol helps with weight loss.
1. Benefits of Isabella for Weight Loss
a. Isabgol is low in calories
One of the main reasons Isabgol is the best for weight loss is that it is low in calories. You can make Isabgol your ideal daily fiber supplement choice as 2 tablespoons of Isabgol contains 32 calories.
b. Helps reduce hunger
When mixed with water, it expands to 10 times its original size. Consequently, food fills your stomach and reduces hunger. This way, you will eat less and not even feel hungry.
c. Helps in colon cleansing
For good gastrointestinal health, Isabgol can be used as it is a good colon cleanser. In addition, it helps to effectively lose weight and build a strong immune system.
d. Helps against body bulge
Isabgol improves the digestive system and strengthens the immune system while cleansing the colon. It creates a body system that helps reduce fat.
e. A good source of fiber
Isabgol’s fiber content aids in weight loss, as it induces a feeling of satiety and satisfaction with the food eaten. It also helps with food support.
2. Ways to Use Isabgol for Weight Loss
Now that you’ve learned about the benefits of Isabgol, here’s how we can consume it:
a. With water
You can simply mix it with water and add a few drops of lemon. Drink before eating or before breakfast every morning to lose weight.
b. With curd
Mix 2 teaspoons of isabgol with 3 tablespoons of cottage cheese, mix well until everything is well blended. Eating regularly after a meal can treat the problem of diarrhea.
3. Expert Tips
With Isabgol, you need to focus on drinking plenty of water as it instantly turns to a gel when mixed with water. Therefore, you need to drink the solution as soon as you mix isabgol with water. Drinking lots of water will help to calm the mixture in the body quickly. 2 tablespoons of Isabgol is the amount that should be used.
B. Lose Weight Faster By Adding Psyllium Husk In Your Diet, Know Other Benefits
Psyllium husks, or isabgol, are the seeds and husk of the Plantago plant. The husk surrounding the isabgol seeds contains soluble fiber. So when you mix this in water, it will absorb the water and form a gel. Furthermore, it is also used in food preparations. Isabgol powder, which is made by spraying the bark, is often added to food. One of the main health benefits of this powder is faster weight loss. It is said that drinking water with psyllium husks can reduce your waistline in just a few weeks! Learn more in this article.
1. Benefits of Psyllium Husks (Isabgol)
Isabgol, or psyllium husks, have many health benefits, including-
a. Constipation relief
Isabgol, or psyllium husk, has hygroscopic properties that help absorb more water than the digestive system. Isabgol fiber is great for curing constipation. You drink two scoops of isabgol with milk in the evening and this will prevent constipation and other stomach problems.
b. Lower your blood sugar
Isabgol, or psyllium husks, help control blood sugar levels. Because it inhibits glucose breakdown absorption. Also, gelatin helps lower blood sugar.
c. Controls cholesterol
Isabgol binds to bile acids and may help lower LDL cholesterol levels. Isabgol is helpful in raising HDL cholesterol levels.
d. Helps with irritable bowel syndrome
Isabgol is also beneficial for irritable bowel syndrome. Its use is also helpful for many people to maintain regular bowel movements and avoid painful bowel movements. It is also beneficial for hemorrhoid sufferers.
e. Keep your heart healthy
Isabgol helps keep the heart healthy as it is known to lower triglyceride levels in the body. It also strengthens the heart muscle, increases lipid levels and controls blood pressure.
f. Helps to lose weight
In addition to all these benefits, Isabgol is also beneficial in weight loss. To lose weight, drink 1 or 2 teaspoons of powdered Isabgol with the addition of 1 cup of water or juice. In addition, you can also drink Isabgol mixed with water and lemon juice. It is also useful to avoid overwriting.
2. Side effects of psyllium or isabgol husks
- Excessive intake of Isabgol can cause problems such as gas and gas.
- Be sure to drink plenty of fluids while taking Isabgol as this can also cause constipation.
- 30 g per day. Ingesting more than this Isabgol can cause digestive obstruction and stomach cramps.
- Isabgol contains fiber, so a high intake can cause nausea, completely reducing your appetite.
3. Tips for eating psyllium husks
- With milk and juice: You can have 2 teaspoons of Isabgol in 1 cup of milk or juice and smoothie.
- With cottage cheese: You can take 2 scoops of isabgol and 1 bowl of cottage cheese. This will help with your weight loss too.
- With hot water: You can also take Isabgol powder with hot water.
C. How Psyllium Husk Works For Weight Loss (Science Backed)
The psyllium husk (Isabgol or Ispaghula) is the outer covering of the seeds of the Plantago ovata plant. It is popularly used as a laxative and is now scientifically proven to help with weight loss. The high content of soluble fiber (8 times greater than oats) in the husk or mucus is considered the driving force. If you have never ingested psyllium husks to lose weight, but want to give it a try, this post is for you. See how it helps you lose weight, how it is used, benefits and side effects.
1. How Psyllium Husks Help You Lose Weight
Psyllium husks help with weight loss by putting the body in a phase of fat loss and improving various bodily functions. The flea seed plant is mainly cultivated in India, Bangladesh and Pakistan and is known as Isabgol (Persian: asp – horse and gul – flower). Seeds have always been used in traditional Iranian medicine. Psyllium husk is a good source of fatty acids and starch and is also used as an additive in animal feed.
How does psyllium husk help you lose weight? Here are 6 scientific ways:
a. Increases the feeling of satiety
A study by American scientists shows that psyllium husks contribute to a greater feeling of satiety and reduce hunger pangs. Psyllium contains soluble fiber that forms a gel-like layer upon contact with water. This layer helps to slow down the movement of food through the stomach, which leads to a greater feeling of fullness.
Psyllium husks help curb appetite without affecting energy levels. This will help you lose weight.
b. Acts as a laxative
In a study published in Current Medical Research and Opinion, scientists found that psyllium husks were the most effective laxative. It helped treat constipation and reduced abdominal pain and diarrhea better than other laxatives.
Psyllium is a home remedy for constipation. Fiber helps draw water from the body and increases stool volume, which improves bowel movement. This helps build a strong immune system and is effective in helping you lose weight. Here are some more high fiber foods for weight loss.
c. Improves lipid profile
New Zealand researchers conducted a study with 47 participants aged 15 to 16 years. Participants consumed 6 g of psyllium husks for six weeks. Their body composition, insulin sensitivity, lipid profile and blood pressure were measured. The fiber in the psyllium husk reduced the participants’ bad cholesterol (LDL) and fat (by 4%).
d. Lowers cholesterol
Washington State University scientists experimented with seven participants. They were given a psyllium husk supplement of 21 g/day for three weeks. By the end of the third week, total cholesterol was considerably low. Psyllium husk may also be effective in lowering cholesterol in postmenopausal women.
e. Improves glucose homeostasis
The soluble fiber contained in psyllium husk not only increases the feeling of fullness, but also improves glucose homeostasis. In one study, patients with type 2 diabetes were given psyllium husks for eight weeks, which improved their insulin levels, glucose tolerance and metabolism.
f. Lowers blood sugar
Psyllium husk also helps lower blood sugar levels by increasing satiety levels. A study published in the British Medical Journal found that blood sugar levels did not suddenly rise after a meal due to slowing food transit times.
g. Helps in the treatment of metabolic syndrome
According to scientists Supreeya Swaroop and Roman Zeltser, “Metabolic syndrome is an accumulation of various diseases that together increase a person’s risk of developing atherosclerotic cardiovascular disease, insulin resistance and diabetes mellitus, as well as vascular and neurological complications such as a stroke. ”
A study published in the Journal of Clinical Gastroenterology shows that eating flea seeds lowers bad cholesterol, improves triglyceride levels and the feeling of fullness, lowers blood pressure and helps with weight loss. All of these together help in the treatment of metabolic syndrome. These are the seven ways psyllium husks help you lose weight. But how do you record this? Find out in the next section.
2. How to consume psyllium husks
You can consume psyllium or isabgol in the following ways:
- Mix the psyllium powder in a glass of warm water. Add a tablespoon of lemon juice and drink.
- Mix psyllium husks in half a glass of water and drink immediately. Follow it with another glass of water.
- Add psyllium husks to cakes, smoothies and pancakes.
The main question now is how much psyllium should you consume? See the answer in the next section.
3. How many psyllium husks are you eating a day?
You can take the recommended dosage according to the bottle. According to Harvard Medical School, you need to ingest 10-20 grams of psyllium husks per day with 8 ounces of water to lower cholesterol.
Another study showed that 20g per day may be the ideal dose of psyllium husk to prevent constipation. We recommend that you seek your doctor’s opinion on the dosage. When is the best time to consume psyllium or isabgol husks? Everything is explained below.
4. When is the best time to consume psyllium husks?
The best time to consume psyllium or isabgol husks for weight loss is in the morning before breakfast or in the evening before bed.
Tip: do not consume before or after meals.
In addition to alleviating constipation and weight loss, there are other benefits to consuming psyllium husks. You can find out what they are in the following section.
5. Other benefits of psyllium husks
- Helps improve heart health by lowering LDL (bad) cholesterol.
- Relieves acidity by preventing excessive accumulation of acid in the intestines.
- Helps improve digestion.
- Helps patients with type 2 diabetes by reducing insulin and glucose levels.
- Helps with diarrhea.
- The fiber in the husk helps to improve the number and variety of good intestinal bacteria.
- Helps in treating blood pressure.
However, psyllium husks have some side effects that you should be aware of. Look here.
6. Side effects
- Eating lots of psyllium husks to lose weight quickly can cause diarrhea, gas, and inflammation of the stomach lining.
- May worsen IBS/IBD and stomach ulcers.
- You may have difficulty swallowing.
To avoid these side effects, you need to know what precautions to take. Here is a list.
- Check if you are allergic to psyllium husks.
- Do not take if you are pregnant or have kidney disease.
- Start with a very low dosage (half a teaspoon with a glass of water).
- Always consult your doctor before using laxatives for weight loss.
Psyllium husk, or isabgol, is a traditional medicine used to treat constipation and intestinal problems. It helps to increase metabolism by cleansing the colon and improving bowel function, which in turn helps to burn fat. However, without a balanced diet and regular exercise program, you won’t see any results.