Curious about ongoing weight gain? Well, you are not alone in this battle! By 2030, Globally, 1 in 5 adults will be considered obese, according to a study published in The Lancet. That’s a pretty shocking number!
Right?
So, the real question is, how to stop this trend?
Let’s introduce you to a magical lemon balm recipe for weight loss! Lemon balm is a lemon-scented herb recently going viral on TikTok for natural weight loss. It belongs to the mint family and helps in healthy digestion. It’s also helpful in weight loss and reducing stress.
In this post, we’ll discuss closely about Lemon Balm, It history, benefit, dosage, alternative and side effect. We will also look at Lemon Balm Recipe for Weight Loss so lets start.
What is Lemon Balm?
Lemon balm also known as “Melissa Officinalis” is a herb which comes from the mint family, known for its lemon-scented leaves. People have been using this herb for centuries because of its calming and medical properties, especially from native to europe. It is now popular all over the world as it is cultivated everywhere. Different people use lemon balm in different things like teas, extracts and oils. Lemon balm encourages relaxation, digestion and in stress reduction.
Lemon balm has a calming effect which provides many benefits when it comes to health, especially weight loss. Lemon balm contains elements which helps in removing bloating, improves overall gut health and helps in reducing stress which indirectly leads to weight loss. These herbs also have anti-inflammatory and antioxidants, which is the main reason it’s a popular herb for many health issues.
Historical Uses of lemon balm
People have been using lemon herbs from centuries up till now. It has a rich history of medical and culinary uses among ancient civilizations. Here are some historical uses and case studies on lemon balm.
1. Ancient Greece and Rome
In ancient times people from Greece and Rome used lemon balm for treating insomnia and digestive issues. The Greek physician dioscorides wrote about its smoothing properties. Roman scholars noted the use of lemon balm in culinary dishes which are considered as a remedy for improving appetite and overall digestion.
2. Middle Ages
During the middle ages, Lemon balm was widely used among many people, especially in Europe. They recommend lemon balm for digestive problems as well as for treating headaches due to its calming properties which helps in reducing stress. Lemon balm was often referred to as “the balm of Gilead,” a term derived from the Bible, where balm was mentioned as a healing substance.
3. Early Modern Period (17th and 18th Century)
By the 17th century, lemon balm was commonly used as a basic element in Carmelite water, a herbal mixture of water and lemon balm. It helps in calming as well as in digestion. People of that time used it for treating stomach infections, reducing sleeping problems and anxiety issues.
4. Modern Scientific Research and Case Studies
According to a recent study published by Phytomedicine demonstrating that lemon balm extract can help to reduce anxiety among people, It is considered a natural treatment for reducing stress and other related disorders. The study involved a number of people who use lemon balm extract which leads to noticeable stress and anxiety reduction.
Research published in Nutritional Neuroscience (2003) indicates lemon balm helps in improving memory and cognitive function in adults, especially when you combine lemon herb with other calming herbs.
Major Benefits of Lemon Balm
Lemon balm has surprising benefits that can support your journey! Here are some ways lemon balm can contribute to weight loss:
1. Reduces Stress and Cortisol Levels
In a 2022 literature review, the extract from lemon balm contains active compounds that may help reduce anxiety. However, the research is based on mouse studies. More research is needed to determine whether and how much these advantages extend to humans. The stress hormone that can cause an increase in appetite and fat accumulation is found around the abdominal area. Lemon balm helps in reducing cortisol levels by managing stress as it has calming as stress-relieving properties. Continuous stress can cause weight gain. Lemon balm helps in preventing issues like overeating and weight gain.
2. Improves Digestion
Weight loss depends on proper digestion. Lemon balm helps your body digest food more efficiently by easing digestive problems. Just like mint plants, lemon balm herb has antivirus components which makes it effective against stomach viruses and helps to calm the digestive tract.
3. Supports Healthy Sleep
Quality sleep plays an important role when it comes to weight loss. Poor and irregular sleep can lead to metabolism disruption and increase in hunger hormones which leads to overeating and weight gain issues as we know lemon balm has healing and calming properties which helps in reducing stress and improve sleeping cycle that result in weight loss and other health benefits.
4. Help with Headaches and treating Flu
Although tension headaches triggered by stress are no joke, lemon balm may help. Since ages ago, people have used lemon balm to relieve headaches. The herb’s mild, sedative-like properties are believed to ease the tension in the body that causes these headaches. In Addition to relieving headaches, this can relax any constricted blood vessels.
Polyphenol, an ingredient found in lemon balm, gives it antiviral properties. A spoonful of honey with lemon balm tea treats seasonal colds and flu.
5. Anti-inflammatory Effects
Lemon balm plays an important role when it comes to reducing inflammation. Inflammation has a direct link to obesity, weight gain and metabolic disorders. One of the good properties lemon balm has is it has anti-inflammatory which helps in inflammation reduction. Lemon balm supports overall metabolic health which results in weight loss and other health benefits.
Lemon Balm Recipe for Weight Loss
So, how to use lemon balm for weight loss? Try our simple and refreshing lemon balm recipe weight loss are as follow
1. Lemon Balm Tea
Lemon Balm tea is healthy and simple to make, follow these steps:
✓ Take 1 cup of lemon balm leaves for 1 cup of tea.
✓ Crush the leaves with your hands.
✓ In the teapot, add the lemon balm leaves.
✓ Now, add honey, and boiling water.
✓ Wait 2-3 minutes before serving.
Easy, right? Enjoy your tea and your favorite book!
2. Lemon Balm and Green Tea Infusion
lemon balm, you get an herbal metabolism tea that is excellent for weight loss. Try these easy steps:
✓ Mix one tablespoon of green tea and lemon balm leaves in a cup.
✓ Add boiling water to the mixture
✓ Leave the prepared mixture to sit for 5-7 minutes.
Strain, Pour, and Feel every soothing sip!
3. Lemon Balm Detox Water
Give this cool Lemon Balm Detox Water recipe a go — it will help you lose weight and improve digestion.
✓ Add 3-4 small lemon balm branches in 6 cups of water.
✓ Add a few lemon slices to the water.
✓ Put a few slices of lemon in water.
✓ Mix it well to release flavors.
✓ Refrigerate for 2 hours or overnight.
Fill your glass and enjoy! Refill once for a lighter flavor.
4. Lemon Balm Smoothie
Ok so, who here loves smoothies? Check out this 5-minute fresh lemon balm smoothie recipe for healthy weight loss.
✓ Add the below ingredients to a blender, and blend for 30-60
seconds until smooth.
- 1 cup unsweetened almond milk
- 1 cup fresh spinach
- 1 small banana
- 1/2 cup fresh lemon balm leaves
- 1/2 cup pineapple chunks
- 1 tablespoon chia seeds
- Ice cubes
Pour into a glass and drink right away to soak up all the nutrients!
5. Lemon Balm Salad Dressing
Give your salads a fresh boost with a healthy lemon balm dressing! It’s a delicious way to add nutrients—without the extra fats or calories!
✓ Mix 1 cup coarsely shredded lemon balm and 1⁄2 cup red wine
vinegar in a bowl.
✓ Now, add 1 cup olive oil.
✓ Add salt and pepper as per taste.
✓ Cover tightly and refrigerate for one hour until flavors have
blended.
✓ Use as a green salad dressing.
Give our lemon balm recipe for weight loss a try, and drop your favorite
recipe in the comments!
What is the best time to consume Lemon Balm to get maximum benefits?
The best time to consume lemon balm for getting maximum benefits depends on the specific benefits you are looking for. Here are some time duration to use lemon balm into your diet routine as follows.
Use Lemon balm in the evening and before bed for about 30 to 60 minutes, It helps in reducing stress and improving sleep cycle. You can consume it as tea or even in capsule form.
In order to improve overall health especially digestion issues, use lemon balm after a meal it helps in soothing the digestive tract and discomfort. You can consume it as a tea after having a meal.
You can use lemon balm when you are feeling stress and anxiety at any time in a day, as Lemon balm has calming properties which helps in reducing stress and other issues like anxiety.
For general health benefits like antioxidant support, improving overall cognitive function and boosting mood, you can consume lemon balm in the morning or any time a day. A cup of lemon balm tea can be refreshing and good for the start of the day. In order to lose weight you can consume lemon balm in small doses in the morning, afternoon or based on your preference.
Recommended dosage for lemon balm
The recommended dosage of lemon balm are as follow:
- For drink: Add 1 to 2 teaspoons of dried lemon balm leaves in each cup of hot water.
- Dry extract: use 300 to 500 mg of dried lemon balm extract, take it in 1 to 3 times a day.
- Liquid Tincture: take 1 to 2 ml of lemon balm extract in 2 to 3 times a day.
- Oil: If you are using lemon balm oil try to apply 1 to 2 drops on skin, more likely on pulse points or on wrists in order to reduce stress.
It is recommended to start with a lower dosage to check how your body responds. However if you are a pregnant lady or taking any medication for anxiety and depression first consult your doctor in order to stay away from side effects. Don’t consume lemon balm in excessive amounts as it leads to overdose which results in stomach disturbance and other health issues.
Side Effects of Lemon Balm
Lemon balm is generally safe to use, but there are a couple of things to remember. If you take thyroid medication, avoid it because it may affect the thyroid activity.
Consuming lemon balm in excessive amounts can cause drowsiness and fatigue more likely when you combine it with other sedative medicines or herbs. Although lemon balm is good for overall health as it helps in digestion, taking an overdose of lemon balm can disturb your stomach and lead to mild gastric problems like diarrhea, nausea and discomfort.
Additionally, Some people also experience allergic reactions like Skin rash, itching, swelling, or difficulty breathing. while consuming lemon balm as they are sensitive to plants especially one that is based on mint family.
Some studies suggest that lemon balm may lower blood sugar levels, which could be helpful for individuals with diabetes. However, this could also pose a risk for those with low blood sugar (hypoglycemia). In some cases people also notice headaches.
Popular Alternatives to Lemon Balm
If you’re looking for alternatives to lemon balm, due to some personal reasons allergic reactions or overall health concerns, there are several herbs and remedies that offer similar benefits. Here are some popular alternatives to lemon balm:
- 1. Chamomile (Matricaria chamomilla)
- 2. Lavender (Lavandula angustifolia)
- 3. Peppermint (Mentha × piperita)
- 4. Ashwagandha (Withania somnifera)
- 5. Valerian Root (Valeriana officinalis)
- 6. Holy Basil (Ocimum sanctum)
- 7. Passionflower (Passiflora incarnata)
- 8. Lemon Verbena (Aloysia citriodora)
- 9. Magnolia Bark (Magnolia officinalis)
- 10. Melatonin (Hormonal Supplement)
Conclusion
Using lemon balm can be a great way to lose weight since it is a natural and tasty herb. Try any Lemon balm recipe, whether as a tea, detox water, or smoothie, has multiple health benefits that can help you lose weight naturally. Although, lemon balm helps in weight loss. but nothing compares to a
perfectly balanced diet and regular exercise in life.
Also Read: 14-Day No Sugar Diet Food List: Healthy Meal Options and Tips