Amla or Indian gooseberry is one of the most widely used ingredients in Ayurvedic medicines. It is known to offer a plethora of health benefits to a human body. Many studies have conducted on the role of Amla for weight loss, which has shown some interesting results. Let’s find them out in this article.
Amla is a commonly grown fruit in Asian and Middle East countries and the scientific name is “Emblica Officinalis”. It is also called “Amalaki” in Sanskrit, “Usirikaya” in Telugu, “Nellikai” in Kannada and Tamil. It has the mixed taste of sour, sweet and bitterness and is known its culinary and medicinal properties.
Table Of Content:
- Is Amla Good For Weight Loss?
- Nutrients In Amla
- Benefits of Amla For Weight Loss
- How To Use Amla For Weight Loss?
- Amla Recipes For Weight Loss
Is Amla Good For Weight Loss?
Amla is a powerhouse of many important nutrients like Vitamin C, dietary fiber and other key vitamins and minerals. It is also a low-calorie food, which an offering of just 44 calories per 100gm of serving. This makes it an ideal food for consuming it as part of the weight loss diet. Also, Gooseberry is a rich source of many antioxidants which are effective in fighting obesity. (1)
Nutrients In Amla:
Here is a breakup of the nutritional profile of Amla to understand its key offerings:
- Serving Size – 100gms
- Total Calories – 44
- Dietary Fiber – 4.3gm
- Protein – 0.9gm
- Carbohydrates – 10gm
- Vitamin A – 6%
- Vitamin C – 31%
- Calcium – 2%
See Also: Weight Loss Exercises
Benefits of Amla For Weight Loss:
Read along to understand how Gooseberry contributes to weight loss and belly fat reduction:
1. Rich In Dietary Fiber:
As per studies, foods which are high in soluble dietary fiber are known to fight obesity. Amla contains a good amount of this agent, which helps in promoting better digestion and increase of metabolic rate. Also, consuming whole fruits, along with the fiber can even regulate harmful cholesterol levels in the body (2).
2. The Power of Vitamin C:
Amla is packed with Vitamin C, which plays a vital role in body fat reduction. According to a research, a diet that is rich in Vitamin C can up the process of fat oxidation by 30% (3). This nutrient also strengthens your immune system and promotes healthy wellbeing.
3. Supplies Key Nutrients:
Along with Vitamin C, Amla also offers many crucial nutrients. Like Antioxidants to prevent oxidative damage, Vitamin B6 to increase the conversion of food into energy, Copper to support metabolism, etc. All these factors are important to support your weight loss goals.
How To Use Amla For Weight Loss?
Effective Uses Of Amla For Weight Loss:
Here are some of the best ways to use Amla for losing weight and belly fat:
1. Fresh Fruit:
Consuming Amla in its fresh form can give you uncompromised nutrition from this fruit. You can wash and clean it thoroughly and bite into it. Another way to enjoy its goodness is to mix them in salads or season the cut fruit with some pink salt and chilly powder.
2. Dried Amla:
Dried Amla is another version of Amla, which is prepared by sun drying the fruit. The water content is removed to create dry pieces which can be stored for future use. Dry Gooseberry can be had as a “Supari” after meals to impart better digestion. You can even have it with a little bit of honey to enhance the weight loss benefits.
3. Amla Juice:
Drinking Amla juice on an empty stomach for weight loss can flush out the toxins in the body and impart better digestion. It can also boost your metabolism for effective calorie burning. However, concentrated gooseberry juice might be harsh on a sensitive stomach and hence it is recommended to dilute it with some water. This product is readily available in the market (BUY NOW) or you can prepare fresh version at home.
Cut the required number of fruits into pieces and discard the seeds. Blend them in a juicer until smooth. Strain the mixture and collect the liquid in a bowl. Add some water and drink it immediately.
See Also: Amla Juice Benefits
4. Amla Candy:
Also called “Amla Murabba”, this candied version of Gooseberry helping for weight loss. It is prepared by preserving Amlas in spicy, sugar syrup, which lends a distinct flavour to it. Eating Amla Candy everyday is known to stimulate your digestive enzymes and energise your body after physical activity. You can prepare it at home or buy a good quality store bought candy.
5. Jam Of Amla:
If you are looking for a healthy way to kickstart your day, replace your readymade jams with Amla jam. It is very easy to prepare at home and is loaded with delicious goodness. You can have it with your bread, rotis, dosa or even with milk. However, keep a check on the quantity you consume, as this jam made up with plenty of sugar.
6. Amla Churna Or Powder:
Amla Churna is a popular Ayurvedic medicine, which is prepared by powdering the dry amla pieces. It is highly recommended for weight loss and works by treating constipation and aiding in better digestion. You can also prepare Amla water by mixing 1tbsp of this powder with warm water and drink it on an empty stomach for better results.
7. Amla Pickle:
Pickling is a tasty way of preserving seasonally available Amla fruits. Amalaki Pickle is preparing by immersing Amla fruits in a brine solution and later adding vinegar oil, chilly powder and other spices. You can have a small portion of this spicy version with Chapatis, Dosa or Rice to enjoy its great taste. Do not consume it in excess, as pickles have high salt content and may reverse the weight loss benefits.
Amla Recipes For Weight Loss
Try these easy Amla based methods which can be had as part of your diet:
1. Amla and Aloe Juice:
Amla Aloe mixture is the best drink to kickstart a long and hard day. Adding Aloe vera to the goodness of Amla can increase its efficiency, along with the nutritional values. This Aloe Amla drink is also known to reduce fat accumulation in the body. It is can also offer detox benefits and cleanse your stomach for promoting a healthy gut.
You Will Need:
- Aloe vera Pulp – ¼ Cup
- Gooseberry (Amla) – 2 Big Sized
- Black Salt – 1 Pinch
- Cumin Powder – ½ teaspoon
- Water – 500ml
How to Prepare?
- Wash and clean Amla fruits thoroughly. Cut them into pieces and remove the seeds.
- Now add Amla pieces and Aloe vera pulp into a blender jar
- Blend well until a smooth paste form
- Add water to this paste and mix well
- Season it with black salt and cumin powder
- Serve fresh
How Often Should I Do This? Take it once everyday for improved results.
See Also: How To Make Amla Churna
2. Amla Honey Blend
Adding Honey to Amla juice offers an array of health benefits. It is particularly beneficial to those who are on a weight loss journey, as it can allow for faster digestion of food. Also, Honey can improve liver functionality, along with having detox effects on the body.
You Will Need:
- Amla Pieces – 1/2 Cup
- Water – 500ml
- Honey – 1 tbsp
How to Prepare?
- Cut and deseed Amla fruits thoroughly.
- Extract the juice and mix water
- Add honey and mix well
How Often Should I Do This? You can have it once daily.
We hope this article has helped in gaining a better understanding of using Amla for weight loss. Although this amazing fruit offers plenty of health benefits, you must note that it alone cannot do the work. You must take it regularly along with a balanced diet and moderate intensity workout to notice improvement.