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by Meenakshi Nagdevelast updated - Medically reviewed by Afshan Shadman Ali (MSc, CDE)
Embarking on a weight loss journey? Consider the natural sweetness of honey as your ally! Honey, unlike refined sugar, is not just empty calories. It’s packed with nutrients that can assist in weight loss when used judiciously. This blog delves into how honey can be beneficial for those aiming to shed pounds. From boosting metabolism with its amino acids and minerals to potentially aiding liver function and regulating blood sugar levels, honey offers a healthier alternative to sugar. Discover various ways to incorporate honey into your diet, such as with lemon, cinnamon, or even in the hibernation diet, and understand how it can be a part of a balanced approach to weight loss.
Honey for Weight Loss
Honey can be a sweet addition to your weight loss journey! It’s believed to help mobilize stored fat, which, when burned for daily activities, may contribute to weight reduction and tackle obesity issues. [1] [2]
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Additionally, honey might not only lower the risk of heart-related disorders for those who are overweight but also seem not to contribute to weight gain, as highlighted in the Scientific World Journal. [3]
When paired with regular exercise and a balanced diet, honey can support a vibrant, healthy lifestyle. Even more, it’s suggested that honey can reduce cholesterol more effectively than sugar and might result in a steadier rise in plasma glucose levels. So, the next time you reach for a sweetener, honey might just be your healthful pick!
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Honey Nutrition
As per the USDA, honey could provide water, energy, fiber, sugar, and various vitamins and minerals. It may contain minerals such as iron, sodium, potassium, phosphorus, zinc, and calcium. Honey could also contain vitamins that include folate, niacin, riboflavin, vitamin C, and vitamin B6 but has low levels of selenium, protein, fiber, and amino acids. [6]
Honey & Sugar
Honey does contain sugar. However, unlike refined sugar, honey may contain beneficial vitamins and minerals as well. Refined table sugar, which people often use to sweeten their food, is considered a source of “empty calories”, which means that there is no benefit in eating it.
Normally, to digest sugar, vitamins and minerals stored in the body are utilized. These nutrients are essential to dissolve fats and cholesterol, so ingesting pure sugar is somewhat wasteful. Therefore, when you eat too much sugar, you tend to gain weight not only because of the calories but also from the subsequent lack of vitamins and minerals. Honey could balance this effect because it is a good source of nutrients that could help people in their weight loss efforts when consumed in limited amounts.
In a study involving 48 individuals with type 2 diabetes, honey did raise blood sugar levels, but not as dramatically as refined sugar did. Moreover, swapping table sugar with honey might lower triglycerides, total cholesterol, and “bad” LDL cholesterol, giving a boost to your heart health. But remember, while honey shines brighter than refined sugar, moderation remains key to ensuring its healthful benefits. [7] [8] [9]
How Is Honey Good for Weight Loss?
Mentioned below are the most common ways honey can be used for weight loss.
Honey & Garlic
According to research published in Ayurveda, eating garlic immersed in honey may also promote weight loss. It suggests keeping garlic immersed in honey and then eating one clove every day before breakfast could help fight obesity. You can visit for more information. [10]
Honey & Lemon Juice
Honey may help in weight loss when consumed with lukewarm water and lemon juice (fresh juice without sugar or salt). Many people drink this at the start of their day as a way of stimulating weight loss. Honey is packed with 26 amino acids and several valuable vitamins and minerals mentioned above, many of which could benefit the body’s metabolism. By regulating the metabolism, food is digested, assimilated, and utilized properly, fat is converted into usable energy. Thus, improving the overall health. [11] [12]
Research suggests that drinking about one teaspoon or 10ml of honey mixed with 5ml of lemon and 150ml of lukewarm water daily may promote the process of weight loss. [13]
The lemon juice in this mixture is loaded with vitamin C (also known as ascorbic acid), which may cleanse and increase liver function and could speed up fat metabolism. Furthermore, lemon juice may increase the function of glutathione, which is a key antioxidant for fighting free radicals in our body and also could increase immunity. Combining the weight-loss powers of lemon juice with the metabolism-stimulating effects of honey, this elixir, if drunk once a day, can give you attractive results. [14]
Honey & Cinnamon
Another popular recipe combines cinnamon with honey and warm water. Research studies suggest that the use of cinnamon could be beneficial for weight loss. [15]
Mix oneteaspoon of cinnamon powder with one tablespoon of honey and one cup (150ml) of lukewarm water. Thoroughly mix these ingredients and drink on an empty stomach.
Cinnamon could also have a regulating effect on blood sugar levels, and the metabolism of glucose. High blood sugar levels can lead to increased storage of fat in the body, so cinnamon may have a positive impact on this aspect of weight loss. Combined with the metabolism power of honey, this mixture could be a powerful boost to your weight loss efforts. [16]
If you are trying to lose weight, honey can be very helpful, you can try honey with lemon, cinnamon, or ginger for its effects.
Hibernation Diet
With all of the new diets that spring up every year, it is difficult to know which one will benefit your body and weight loss efforts. One aspect of the hibernation diet that may help to lose weight is to consume a spoonful (5gms) of honey before going to bed. As you sleep, honey will continue to stimulate liver function and may ease stress hormones that are in your system. As the name implies, it may help you hibernate in a healthy and relaxing way. [17]
Substitute for Sugar
Honey is a good sugar substitute. It can be used in different beverages such as tea and lime juice. Among other food items, it can be used in desserts and pancakes instead of sugar. One may add honey to oatmeal or a peanut butter sandwichfor additional nutrients, good taste, and a lower risk of weight gain.
In an 8-week clinical trial published in the International Journal of Food Sciences and Nutrition, it was found that honey could provide beneficial effects on body weight and blood lipids of diabetic patients. However, it increased the hemoglobin A1C levels. Therefore cautious consumption of this food by those with diabetes is recommended. [18]
Many people stop eating to reduce their weight, but this is a potentially dangerous practice. If you don’t eat enough food, which is the primary way of acquiring calories, vitamins, minerals, and fiber, your immune system will weaken.
Always Remember
Your weight loss programshould focus on ensuring the proper intake of all nutrients and not just reducing the intake of calories. Furthermore, you should also increase your daily burning calories through regular exercise along with a healthy diet to achieve the desired result. Weight loss is a gradual process; don’t look for shortcuts as they may be harmful.Always consult a qualified dietitian or a nutritionist for a proper meal plan.
