How fenugreek (methi) seeds in hot water helps you lose weight: The truth behind the benefits

It's a childhood memory. My mother would start the day by boiling water, pouring it into a glass, and then adding soaked methi (fenugreek seeds) into it. It became such a ritual for a while, that we wouldn't even question it. Those kind of mornings would spell much warmth and comfort.

Of course, there was logic behind it. It was for the mind and body's health. A simple wellness hack that didn't take much preparation. So what is it really: A spice scientifically known as Trigonella foenum-graecum, has been a staple in traditional medicine for centuries. Loaded with fibre antioxidants, and potent bioactive compounds, it’s been linked to better digestion, balanced blood sugar, and overall vitality, as the dieticians explain.

And, apparently, weight loss.

Fenugreek and weight loss: What’s the secret?

Ever wonder why some people can eat less and feel satisfied while others are hungry an hour later? Fenugreek might be the answer. These fenugreek seeds are rich in soluble fibre, especially galactomannan, which absorbs water and expands in the stomach. This slows digestion and keeps hunger pangs at bay.

This is backed up in a 2015 study in Phytotherapy Research, which found that participants who consumed fenugreek fibre extract felt less hungry and had a reduced desire to eat. Another study published in the European Journal of Clinical Pharmacology in 2009 showed that fenugreek significantly boosted satiety and led to lower spontaneous calorie consumption—especially in overweight individuals.

How it regulates blood sugar and reduces cravings

Fenugreek can also stabilise blood sugar levels by slowing carbohydrate absorption. Galactomannan slows down the breakdown and absorption of carbs, preventing sudden blood sugar spikes. Instead of a sharp rise and crash that often triggers hunger and cravings, blood sugar levels stay more stable, keeping energy levels steady and reducing the urge to snack. As Ayesha Rahman, a sports nutritionist in Dubai explains, "The anti-inflammatory and hormone-balancing properties make it especially beneficial for conditions like PCOS, diabetes, and digestive issues. Just one glass on an empty stomach can support metabolism, curb cravings, and enhance overall metabolic health, making it a simple yet effective addition to daily wellness routines."

Moreover, fenugreek contains 4-hydroxyisoleucine, a unique amino acid that stimulates insulin production, helping sugar move from the bloodstream into cells more effectively. This natural process helps lower blood sugar levels. A 2014 study published in the Journal of Diabetes and Metabolic Disorders found that fenugreek supplementation led to a significant reduction in fasting blood glucose levels among participants with diabetes.

Fenugreek’s fibre also slows gastric emptying, meaning food stays in the stomach longer, keeping you satisfied and reducing the need for sweet or high-carb snacks.

Fenugreek boosts metabolism and fat-burning

This powerhouse seed contains bioactive compounds that can enhance fat metabolism and support a healthier lipid profile. Science supports its reputation as a metabolism booster.

The fat breakdown in individuals

A 2010 study in the Journal of the International Society of Sports Nutrition found that resistance-trained men who took fenugreek supplements experienced greater fat loss compared to those who didn’t. While more research is needed, this suggests that fenugreek may help optimise fat metabolism, particularly when combined with exercise.

Moreover, a 2016 study published in Obesity Research & Clinical Practice reported that fenugreek extract improved lipid metabolism and naturally reduced dietary fat intake in obese participants. This suggests that fenugreek may not only promote fat breakdown but also help curb excess fat consumption.

It helps with digestion and reduces bloating

Poor digestion and bloating can contribute to weight gain or difficulty in losing weight. Fenugreek water acts as a mild laxative and helps with digestion, reducing water retention and bloating. Research does show that fenugreek improves gut health by promoting the growth of beneficial gut bacteria, which play a role in weight management.

The bottom line? While fenugreek isn’t a magic weight-loss solution, research suggests it may play a valuable role in fat metabolism. When combined with a balanced diet and regular exercise, it could be a simple yet effective addition to a healthy lifestyle.

Or alternatively, you can have it as powdered water.

How to make: