How To Use Turmeric For Weight Loss

Turmeric, a golden-yellow spice known for its anti-inflammatory and antioxidant properties, can play a supportive role in weight loss when combined with a balanced diet and exercise. Many people spend a huge amount of money to buy synthetic and natural supplements, weight loss gadgets, and bariatric surgeries.

But, not all can provide good results. It’s because the reaction of the body differs from one person to another.

Turmeric is one of the natural ingredients that can help you shed unwanted pounds while keeping your body in optimal health.

According to a study, consuming a teaspoon of turmeric daily will cut heart attack risk just as efficiently as conducting three 60-minute aerobic exercises each week.

What is Turmeric?

Turmeric is an Asian spice that is scientifically called Curcuma Longa. The rhizome is used in cooking, traditional medicines, and cosmetics.

The bioactive compounds present in turmeric provide several medicinal benefits. Curcumin is the most versatile and active compound of turmeric. Other compounds include Vitamins B and C, sodium, potassium, iron, volatile oils, α-linolenic acid, omega-3 fatty acids, carbohydrates, proteins, fibers, and others.

These compounds have antioxidant, anti-inflammatory, anti-microbial, thermogenic, and analgesic properties.

How Does Turmeric Help in Weight Loss?

Turmeric is popularly used for weight loss as it prevents fat accumulation. A study showed that curcumin can prevent fat deposits in the liver and the production of fetuin-A (1).

The liver of an overweight person synthesizes fetuin-A and emits it into the bloodstream. Fetuin-A is one of the causes of metabolic disorders such as obesity, insulin resistance, diabetes, and fatty liver (2).

Studies suggest that curcumin can suppress the growth of fat tissue and promote the breakdown of existing fat cells, preventing weight gain.

Turmeric can help maintain stable blood sugar levels by improving insulin sensitivity. Stable blood sugar reduces cravings for unhealthy snacks and prevents fat accumulation.

You can speed up fat loss by adding turmeric to your cooking. Turmeric stimulates the metabolism and boosts thermogenesis, thus burning fat (3). In this case, the accumulated fat within the tissues is eliminated.

How Turmeric Benefits In Weight Loss

1. Turmeric prevents fat accumulation and hastens fat loss

The fat accumulates in the adipose tissues which leads to obesity or excessive weight. However, angiogenesis, or the formation of new blood vessels is linked to fat deposits. Thus, it is important to target angiogenesis to reduce the accumulation of fat.

The curcumin present in turmeric prevents fat accumulation, particularly in the adipose tissues. Likewise, it also reduces the size of the adipose tissues and reduction of fat.

It was also observed that fat deposition can be prevented by using turmeric. With this, the lipid profile of the liver and blood improves.  This means that using turmeric is helpful in managing your weight.

2. Turmeric can accelerate diet-induced weight loss

If you want to lose weight, you should pay attention to your diet. It is also important to check your calorie intake. With this, avoiding a high-fat diet and consuming food that can help you lose weight can help a lot.

Consider integrating turmeric into your diet that can induce weight loss. Although this spice contains carbohydrates, it doesn’t absorb into your body.

Turmeric also has dietary fibers that are also helpful in shedding extra pounds. The curcumin component of turmeric can significantly reduce fat, thus maintaining the recommended BMI.

3. Turmeric promotes the browning of white adipose tissue

The brown adipose tissue is responsible for heat production which can burn lipids and glucose. The heat production of the brown tissue works as a therapeutic against obesity.

Curcumin facilitates the browning of the white adipose tissue. Thus, the accumulated fat in your body is burned.  The browning of the adipose tissue prevents excessive weight gain.

4. Turmeric has thermogenic action

Turmeric works as a thermogenic by burning calories for energy expenditure. The thermogenic action promotes weight loss. If you’re into weight management, you should follow a diet that can increase the thermogenesis process in your body.

Adding turmeric to your diet can stimulate thermogenesis, thus losing weight. 6-gingerol is a component that is present in both ginger and turmeric. Through the thermogenic action, the metabolic rate is increased resulting in the burning of calories.

5. Turmeric suppresses inflammation associated with obesity

Curcumin has an anti-inflammatory property that can address inflammation as a result of obesity. Apparently, the inflammation can lead to metabolic disorders and the inability of the body to regulate blood sugar.

Consuming turmeric slows down the production of pro-inflammatory factors, thus inflammation of the fat cells is prevented. In the same manner, the adipose tissue produces substances called adipokines that have to pose inflammatory effects.

Turmeric can reduce inflammation as well as oxidative stress. With this, obesity-related disorders will be at bay.

6. Turmeric has anti-diabetic action

Obese individuals are at higher risk of developing diabetes. Turmeric has an anti-diabetic effect that is useful to prevent or treat diabetes among obese individuals. The curcumin content of turmeric can reduce the blood sugar level.

7. Turmeric prevents metabolic syndrome

Another health issue that is related to obesity is metabolic syndrome. It is very common for obese people in which the fat is accumulated around the abdomen area. In this case, there’s a possibility to experience metabolic syndrome that in the worst case may result in coronary heart problems.

The best way to prevent metabolic syndrome is to reduce weight. Consuming turmeric is an effective way to fight against metabolic syndrome. It also reduces blood sugar levels, triglycerides, and cholesterol.

8. Turmeric reduces depression

Finding the right way to reduce weight can cause depression not to mention the detrimental effects of being overweight. This means that obesity can cause depression or the other way around.

The metabolic disturbance in the body caused by obesity can trigger depressive behavior. The metabolic disturbances include hormonal disorders, insulin resistance, and inflammatory signals.

How to Use Turmeric for Weight Loss?

There are many options on how you can use turmeric for weight loss. You can choose supplements that are available in capsule or tablet form. If you will take turmeric orally, you should take it along with black pepper so that it will fully absorb into your body.

Drinking turmeric tea can also help to shed extra pounds because of its thermogenic effects that speed up the metabolism and burn fat faster. This may result in quick, yet safe weight loss. It is also helpful as a remedy for digestive problems and inflammation.

Aside from losing weight, consuming turmeric tea regulates blood sugar and prevents cardiovascular diseases.

You can make your own turmeric tea by boiling water and spice. Add some honey to enhance the taste or drink it plain. Drink turmeric tea regularly to start losing weight and achieve a leaner weight.

Another way to use turmeric to lose weight is by adding spice when cooking or blending it with smoothies. This won’t only make the food delicious but also prevent fat accumulation.

The Dosage of Turmeric for Weight Loss

There’s no specific dosage of turmeric if you’ll use it for weight loss. It is believed that this spice is safe to take regularly. The main concern is how the body absorbs turmeric. It is recommended to use turmeric little by little and slowly increase the amount gradually.

The daily recommended consumption of fresh root or powdered Turmeric root should be limited to 1 to 3 grams per day. If you prefer to take the Turmeric supplements, then don’t exceed the limit of 400-600 mg, 3 times per day (source: University of Maryland Medical Center).

You can start 1 teaspoon three times a day. However, do not take it on an empty stomach. It should not be taken along with medication to avoid negative interactions.

Generally, the dosage varies from one person to another depending on the tolerance of the stomach.

Best Turmeric Juice Recipe

Ingredients (for 6 servings)

• 1 piece turmeric root (½” in diameter and 2 ½” long, scrubbed well)
• 3 carrots (large, ends trimmed, scrubbed well and quartered)
• 1/2 apple (large, core removed)
• 2 tablespoons ginger (scrubbed well, 1 1″ diameter x 2″ long piece)
• 1/2 lemon (medium, seeds removed the skin and pith trimmed off)
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper
• 1/4 cup maple syrup
• 4 cups water

Place all ingredients into a blender and blend until smooth.

Who Should Not Use Turmeric?

Turmeric provides health benefits and helps with weight loss, but not everyone can take it. Some individuals should not take it including the following:

1. Pregnant or breastfeeding women

Pregnant or breastfeeding women are not advised to take turmeric or any weight loss supplements. Instead, you can add turmeric when cooking for safety purposes to avoid the concentrated amount of curcumin.

2. Individuals with gallbladder obstruction

Curcumin is deemed to help prevent gallstone formation. But, if a person already has gallstones, it is recommended to avoid curcumin supplements. Otherwise, you may experience severe pain due to the contraction of the gallbladder.

3. Individuals taking medications

Curcumin may cause adverse drug interactions when it interacts with some enzymes. That’s why if you’re taking medications you should consult first your doctor prior to taking turmeric supplements.

4. People who are at risk of developing kidney stones

Turmeric has oxalate content that can increase the risk of developing kidney stones. That’s why those who are at high risk should take the spice in moderation or not at all.

Conclusion

If you will use turmeric for weight loss you can expect long-term results. Likewise, it is also safe to use and effective as well as cost-effective.

It is effective for weight reduction and prevents fat accumulation. Because of its anti-inflammatory properties, it can make white adipose tissue turn brown. Likewise, it increases the metabolic rate of the body.

Turmeric fights complications associated with obesity that’s why it is a practical option to lose weight.