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Published on January 4, 2019

Do Essential Oils for Weight Loss Actually Work?

Do Essential Oils for Weight Loss Actually Work?

When we think about weight loss and weight loss supplements, many don’t look in the direction of essential oils. Generally, when anyone looks for something to aid them in their journey, they look toward pills, powder substances, and tea; however, studies have shown that essentials oils can aid in weight loss.

Essential oils can “aid” in weight loss; however, it’s not the solution. I always recommend that anything used to aid in weight loss, be secondary to mindful eating, healthy diet, and regular exercise.

What Are Essential Oils?

You have heard of a few popular essential oils: peppermint, lavender, eucalyptus, and tea tree. By definition, essential oils are a natural oil typically obtained by distillation and having the characteristic fragrance of the plant or other source from which it is extracted.

Essential oils are born from leaves, herbs, and barks, and smell and taste like the plant itself. Not only can you use essential oils to aid in weight loss, you can use them in the creams and gels that you use for skin care.

While studies have shown a vast number of benefits in using essential oils, I recommend consulting with your physician before using essential oils. Pregnancies and/or allergies may be affected while using essential oils.

In addition, always see your physician before replacing your current treatment with essential oil treatment.

How Essential Oils Aid in Weight Loss

Because essential oils aid in mental health, the benefits also contribute to weight loss.

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Many of the struggles faced on the journey to lose weight live within the mind: cravings, emotional stability, balance/clarity, etc. Using essential oils to heal medical, psychological, and physical conditions, naturally promote and assist in weight loss.

When we heal medical, psychological, and physical conditions, we naturally contribute to weight loss and better health.

The Smell and Taste Treatment and Research Institute of Chicago discovered that inhaling a culinary smell like rosemary, peppermint, grapefruit, orange etc. suppress the desire to eat:[1]

“Regularly throughout the day, especially when hungry can suppress the desire to taste and therefore eat,” and that by inhaling an aroma deeply 3-6 times in each nostril, “the desire to eat is inhibited.”

The Best Essential Oils for Weight Loss

Essential oils help reduce cravings, suppresses appetite, and increases satiety making them effective to aid in weight loss.

There are other contributions that essential oils aid in: water retention, bloating, and cellulite. These benefits play a huge role in weight loss contributions.

Appetite and craving control play a huge role in weight loss; half the battle is controlling what we want and how much of it to eat.

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So what are the best oils to aid you in your weight loss goals? The essential oils listed below have been backed by research studies published on Journal of the International Society of Sports Nutrition, Science Direct, U.S News and World Report, and US National Library of Medicine National Institutes of Health.

1. Peppermint Oil

This essential oil is great for boosting energy levels. Peppermint oil aids in fatigue reduction, clarity and focus, and reduces hunger cravings.[2]

Boosted energy levels mean maximizing your workouts and reducing cravings means you make better meal choices!

2. Grapefruit Oil

It has been reported that grapefruit oil is a metabolism booster and aids in the breakdown of fatty tissues when inhaled.[3]

3. Lemon Oil

Inhaling lemon oil improves neurological activity and promotes the breakdown of body fat. Lemon oil is a stimulator and has calming and positive mood properties. A positive outlook is always necessary on this journey.[4]

4. Cinnamon Oil

Cinnamon oil aids in balanced blood sugar levels. This aids in weight loss because it reduces sugar cravings. When blood sugar levels unbalanced, overeating occurs which negatively impacts weight loss goals.[5]

5. Lavender Oil

Lavender has calm, tension taming properties. Because lavender oil helps control anxiety/urges, it aids in the reduction of stress eating. Generally, when we are relaxed, we tend to move away from “comfort” triggers such as mindless eating.[6]

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Aromatherapy expert Jane Buckle, reported on two studies in her book, Clinical Aromatherapy: Essential Oils in Healthcare (ISBN 9780702054402). In one study, participants were asked to use lavender oil, mandarin oil, and a placebo. After 6 weeks, the results were: the control group lost 1.2 pounds, the mandarin oil group lost 2.4 pounds, and the lavender group lost 5.3 pounds on average.

The Best Ways to Use Essential Oils

Essential oils can be used in many forms: inhaled, utilizing an oil diffuser, steam inhalation, in a bath, as massage oil/ aroma therapy. The type of essential oil and the reason for use determines the best way to use.

For weight loss, using essential oils in various ways is common: inhaling, applying to problem area(s), and ingesting.

If using for aroma and calming, it is better to use an oil diffuser to release mist and fill the air with the healing benefits.

Where Can I Buy Essential Oils?

Essential oils can be found in retail or department stores and online. As always, consulting with your physician is important.

I also recommend doing a bit of research on the product maker and manufacturer to make sure that the product is safe to use. It’s also a good idea to look for customer reviews on the product and the location of purchase.

Here’s a few tips:

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  • Make sure that the product is kept/ displayed/shipped in a container with tint (preferably not plastic). It is important to protect the oil from direct sunlight.
  • All oils should come with instructions on usage and dosage, ingredients used to create the oil, and the “use by” date.
  • You should know if the oil is organic or not organic.

What to Pay Attention to When Using Essential Oils

Essential oils have been used for years to treat, relax, and aid humans with physiological concerns. Overall, essential oils are safe to use if approved by your physician and purchased from a reputable, quality source.

It is important understand the recommended uses of each oil. Using essential oils in the wrong form can cause adverse reactions such as: burns, trigger asthma and/or allergies, and can interfere with certain medications.

It is recommended that photosensitive oils not be used in the sun. Photosensitive oils are oils that haven’t been diluted, they have no carrier agent.

Using undiluted oils can be harmful due the potency of oils; it is important to verify that the essential oil you are purchasing has been diluted, and if not, please use with caution in the sun. There have been reports of essential oils causing burning when applied to the skin and exposed to the sun.

The Bottom Line

Essential oils have many benefits that aid in weight loss. Using essential oils with a healthy diet and regular exercise will help you reach your weight loss goals! Please research and use as recommended.

More Resources About Losing Weight

Featured photo credit: Kelly Sikkema via unsplash.com

Reference

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Veronica Castillo

Traveling Vegan/ Plant Based Cook/ -85 Weight Loss

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

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    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

      3

        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

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          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

          5

            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

            6

              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

              7

                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                8

                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                  9

                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

                      11

                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

                        12

                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

                          13

                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

                            14

                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                16

                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                  17

                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

                                    18

                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

                                      19

                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

                                        20

                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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