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 works to prevent fat accumulation. A study showed that curcumin has the ability to prevent fat deposits in the liver as well as the production of fetuin-A (1).
The liver of an overweight person synthesizes fetuin-A and emits it into the bloodstream. The fetuin-A is one of the causes of different metabolic disorders such as obesity, insulin resistance, diabetes, and fatty liver (2).
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.
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.
How Turmeric Benefits In Weight Loss
- Turmeric prevents fat accumulation and hastens fat loss
The fat accumulates in the adipose tissues that lead to obesity or excessive weight. However, angiogenesis or the formation of the 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.
- 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 to 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 to shedding extra pounds. The curcumin component of turmeric can significantly reduce fat, thus maintaining the recommended BMI.
- Turmeric promotes the browning of white adipose tissue
The brown adipose tissue is responsible for heat production that 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.
- Turmeric has thermogenic action
Turmeric works as a thermogenic by burning the 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 that resulting in the burning of calories.
- 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.
- 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.
- 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 worse 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.
- 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 prevents 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 interaction.
Generally, the dosage varies from one person to another depending on the tolerance of the stomach.
Who Should Not Use Turmeric?
Turmeric provides health benefits and helps in weight loss, but not all can take it. Some individuals should not take it including the following:
- 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.
- Individuals with a gallbladder obstruction
Curcumin is deemed to be helpful in preventing 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.
- 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.
- 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.
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 property, it can make white adipose tissue turns 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.
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.