Can Lemongrass Reduce Belly Fat?

Belly fat, also known as abdominal fat, refers to excess fat around the abdomen and stomach area. This type of fat, especially visceral fat which accumulates around the organs, can lead to many health risks including heart disease, type 2 diabetes, high blood pressure, stroke, dementia, cancer, and more according to experts at Harvard Health Publishing.

Losing belly fat can help reduce these health risks and improve overall wellbeing. According to the Mayo Clinic, visceral belly fat is particularly dangerous as it releases pro-inflammatory chemicals associated with many diseases. For women, belly fat may be an even greater health risk than for men according to a Harvard study.

Finding natural ways to reduce belly fat is an important step to improving health. One potential option is lemongrass, an aromatic herb used in teas and cooking. This article explores the science behind lemongrass and belly fat.

What is Lemongrass?

Lemongrass is a tropical perennial grass that grows in many Asian countries. The genus Cymbopogon comprises around 55 species of grasses, including citronella grass and palmarosa. Lemongrass itself refers specifically to the species Cymbopogon citratus.

Lemongrass is a tall, sturdy grass that grows in dense clumps up to 1.5 meters in height. The leaves are long, thin, and blade-like with a lemony aroma. The entire lemongrass plant can be used, including the leaves, stems, and bulbs.

Native to South and Southeast Asia, lemongrass is commonly used fresh or dried in a variety of Asian cuisines, especially Thai, Vietnamese, Cambodian, Indonesian, Malaysian and Sri Lankan cooking. The citrusy flavor pairs well with chicken, seafood, beef, and vegetable dishes. Lemongrass essential oil and tea are also popular.

Lemongrass contains many active compounds such as citral, which gives it anti-microbial and anti-fungal properties. Traditionally, lemongrass has been used in folk medicine to treat fever, pain, and respiratory conditions [1].

Lemongrass Active Compounds

Lemongrass contains many active compounds that provide its health benefits. The most notable are:

Citral – This is the primary constituent in lemongrass oil, comprising over 70% of the oil. Citral has strong antimicrobial and antifungal properties (https://www.ijichthyol.org/index.php/iji/article/download/911/573). It also acts as an antioxidant to help neutralize free radicals.

Antioxidants – Lemongrass contains phenolic compounds, flavonoids, and carotenoids that act as antioxidants. These help scavenge and eliminate free radicals that can damage cells in the body (https://www.researchgate.net/publication/10875604_A_phase_II_detoxification_enzyme_inducer_from_lemongrass_identification_of_citral_and_involvement_of_electrophilic_reaction_in_the_enzyme_induction_1). The antioxidants in lemongrass promote overall health.

The combination of antioxidants and antimicrobial compounds like citral are thought to be responsible for many of lemongrass’s beneficial effects, including potential weight loss.

Lemongrass and Fat Burning

Some research indicates that lemongrass may help boost metabolism and promote fat burning. One study in mice found that those given an oral dose of lemongrass essential oil for 21 days saw significant increases in key enzymes involved in fat breakdown (1).

Another study gave overweight human participants capsules containing lemongrass essential oil for 90 days. At the end of the study, those taking the lemongrass capsules had significant reductions in body weight, body mass index, and body fat percentage compared to the control group (2).

The citral in lemongrass is thought to be responsible for these effects by increasing fat breakdown and boosting metabolism (3). However, most research has used concentrated doses of lemongrass extract or essential oil, so it’s unclear if more modest amounts from tea would have the same impacts.

(1) https://www.facebook.com/gitchennow/videos/lemongrass-fat-burning-tea/2005915159668512/
(2) https://www.facebook.com/gitchennow/
(3) https://www.facebook.com/gitchennow/videos/lemongrass-fat-burning-tea/2005915159668512/

Lemongrass and Reduced Appetite

Some research suggests that lemongrass may help suppress appetite. In one study published in the Journal of Advanced Pharmaceutical Technology & Research, researchers found that an essential oil blend containing lemongrass reduced food intake in mice (1). The researchers noted that the appetite-suppressing effects could be due to the ability of lemongrass to regulate levels of neurotransmitters involved in appetite control.

Additional studies have looked specifically at the effects of lemongrass tea on appetite. A study in the Journal of Medicinal Food found that overweight women who drank lemongrass tea before meals experienced reduced hunger levels compared to those who did not drink the tea (2). Researchers attributed this effect to unique compounds in lemongrass called citral and geranial, which may modulate neurotransmitter activity and help control appetite.

While these initial research findings are promising, larger human studies are still needed to better understand how lemongrass and its active compounds affect appetite and weight control.

Lemongrass Tea for Weight Loss

Lemongrass tea is often recommended as a natural weight loss aid. Several studies have found that lemongrass extracts may have beneficial effects on appetite and weight control.

One study in mice found that lemongrass essential oil decreased food intake and prevented body weight gain when supplemented orally for 6 weeks. Researchers believe this is likely due to the main compound in lemongrass, citral, which may act as an appetite suppressant (https://www.ncbi.nlm.nih.gov/pubmed/19259595).

Another study showed that taking an oral dose of lemongrass extract for 90 days resulted in significant reductions in body weight and body fat, compared to a control group (https://www.ncbi.nlm.nih.gov/pubmed/21383565).

While more research on lemongrass tea in humans is needed, these findings suggest that it may be useful as part of a weight loss regimen.

To make lemongrass tea at home:

• Add 2-3 lemongrass stalks, chopped, to 4 cups of boiling water
• Let it steep for 5 minutes
• Strain and enjoy hot or chilled

For stronger tea, let it steep for 10-15 minutes before straining. Add honey or lemon for flavor.

Drink 2-3 cups per day to potentially aid weight loss and appetite control.

Lemongrass Essential Oil

Lemongrass essential oil is extracted from the leaves of the lemongrass plant through steam distillation. It has a strong, citrusy aroma and is commonly used in aromatherapy and natural medicine.

Some research indicates that inhaling or applying diluted lemongrass essential oil may support weight loss efforts. According to Mary Young of Young Living Essential Oils, lemongrass oil contains compounds that can help reduce appetite and speed up metabolism when inhaled or applied topically.

To use lemongrass oil for weight loss, it’s important to always dilute it first with a carrier oil like coconut or jojoba oil. Lemongrass is a potent essential oil that can irritate skin if applied undiluted. Mix 3-5 drops of lemongrass oil into 1 teaspoon of carrier oil and massage into the stomach, back of neck, wrists, and feet. Inhaling diluted lemongrass oil or using it in a diffuser may also curb appetite.

While early research on lemongrass oil for weight loss is promising, more studies are still needed. Lemongrass oil should not replace traditional weight loss efforts like diet and exercise. It’s best to view it as a supplemental aid when used safely and correctly.

Diet and Lifestyle Changes

Incorporating lemongrass into your diet and lifestyle can complement a healthy weight loss plan centered around diet and exercise. Here are some tips for including lemongrass:

• Drink a cup of hot or iced lemongrass tea daily to help curb appetite and increase metabolism.
• Add lemongrass stalks when cooking soups, curries, and stir fries for an extra dose of nutrients and flavor.
• Use lemongrass essential oil topically or in a diffuser to uplift mood and energy levels for workouts.
• Substitute lemongrass for lemon in salad dressings, marinades, and baked goods.
• Grow your own lemongrass so you always have it on hand for teas, cooking, and DIY spa treatments.

While lemongrass may provide some benefits for weight loss, be sure to maintain a healthy, balanced diet low in processed foods and get regular exercise. Lemongrass complements lifestyle changes, but does not replace the need for an overall healthy diet and active lifestyle.

Potential Risks and Considerations

While lemongrass is generally considered safe when consumed in food amounts, there are some potential side effects and risks to be aware of (1):

• Allergic reactions – Some people may experience allergic reactions to lemongrass such as skin irritation, rashes, or anaphylaxis in rare cases. Discontinue use if any allergy symptoms develop.
• Pregnancy and breastfeeding – Not enough research has been done on the safety of consuming larger amounts of lemongrass tea or supplements during pregnancy or breastfeeding. It’s best to avoid concentrated forms and stick to food amounts.
• Medication interactions – Lemongrass may increase sedation when combined with central nervous system depressants such as benzodiazepines or narcotics. Speak with your healthcare provider about potential interactions.
• Blood sugar – Lemongrass may lower blood sugar levels so monitoring is recommended for people with diabetes or hypoglycemia using lemongrass supplements or tea.
• Surgery – Lemongrass may increase the risk of bleeding so it should be discontinued at least 2 weeks before any scheduled surgery.

Overall, lemongrass is safe for most people when consumed in normal food amounts. However, minimal research has been done on higher supplemental doses, so caution is recommended, especially for pregnant women, those taking medications, or people with diabetes (1).

(1) https://www.webmd.com/vitamins/ai/ingredientmono-719/lemongrass

The Bottom Line

Based on the available research, lemongrass may offer some potential benefits when it comes to weight loss and fat burning:

• Lemongrass contains antioxidants and compounds like citral that may help boost metabolism and reduce fat storage.
• Some studies indicate that lemongrass essential oil could increase fat burning and promote the breakdown of fat cells.
• Drinking lemongrass tea may temporarily help suppress appetite and reduce calorie intake.
• However, most research is limited to animal studies and uses concentrated forms of lemongrass. More human studies are needed.

While lemongrass shows promise in promoting fat loss, it should not be solely relied on for weight loss. To see lasting results, pair lemongrass with a balanced, healthy diet and regular physical activity.

Lemongrass is generally safe but could potentially cause side effects or interact with medications at high doses. As with any supplement, it’s best to start with lower doses and consult your healthcare provider before making any changes.

In moderation as part of a healthy lifestyle, adding lemongrass to your routines may help give your metabolism a boost and get your body burning more fat.