When we are trying to lose weight, we want to see results as soon as possible, but we must always make sure we do things the right way. If this is your case, surely you already know that maintaining a healthy diet, slightly reducing the number of calories ingested, and exercising several days a week are the best allies to promote healthy weight loss ; However, there is another step you can take to get to your goal faster. As you can read in the title of this article, the trick is to use turmeric, that miraculous root-shaped spice that has gained popularity in recent years.
We are not saying that turmeric will make you lose the extra kilos as if by magic, but what is clear is that its active compounds promote weight loss, naturally and responsibly. Do you want to know how it works?
In this article we explain why turmeric is worth including in your daily routine, how you should take it for weight loss, what daily dose is recommended and what precautions you should take in this regard.
The Turmeric is a root plant is commonly used as a spice for cooking and in herbal medicine as it helps in health as an anti-inflammatory. Also, it has antioxidant properties, which makes it useful for losing weight. Turmeric comes as a yellow powder. To lose weight you can mix it with water to make yourself a tea, it also comes as a capsule supplement.
Benefits of turmeric for weight loss
The properties of turmeric, especially its active compound curcumin, have been extensively studied for years. This root has been found to have great anti-inflammatory, antioxidant, antidiabetic, anticancer and immunological power, hence its consumption helps prevent and treat numerous health conditions.
But these are not the only benefits attributed to the tuber of Indian origin. One of its most popular uses, also backed by science, is as a home remedy for weight loss. Here is a summary of the main findings that reveal why turmeric works for weight loss:
- Accelerates metabolism. Simply put, metabolism refers to a set of chemical reactions that occur in our body, the goal of which is to maintain good health and cell / organ function. To complete these reactions, the body needs to burn calories; These are the known “calories burned while resting” or metabolic rate. It is known that, due to its thermogenic effect, turmeric is capable of speeding up our metabolism, causing us to spend more calories at rest and therefore lose weight naturally.
- Prevents the accumulation of fat. The area of fat accumulation par excellence in our body is white adipose tissue. As expected, the formation of new cells in white adipose tissues leads to weight gain. However, curcumin has been shown to be able to decrease the size of these tissues by preventing fat cells from remaining and accumulating.
- Helps prevent metabolic syndrome. Metabolic syndrome is a risk factor related to obesity. This syndrome is usually due to a series of metabolic changes that result from the accumulation of fat around the abdomen. Consuming turmeric regularly prevents such changes by lowering cholesterol, triglyceride, and blood sugar levels.
- It favors the optimal functioning of the liver. This is a very beneficial property of turmeric to promote weight loss. The liver is responsible for many functions in the body, including digestion, fat metabolism, and toxin elimination. Undoubtedly, an oversaturated or inefficient liver can sabotage your weight loss plan, even make you gain more weight. Curcumin has been shown to improve liver function, not only contributing to further detoxification and cleansing of the liver, but also increasing bile production.
- Improves the digestion of food. Having a good digestive function is key to lose weight. Turmeric supports digestion, fights excess gas and abdominal inflammation, and promotes regular bowel movements.
- Regulates blood glucose levels. Including turmeric frequently in your diet helps keep blood sugar levels stable, making you less likely to eat spoiling foods between meals.
After learning about the main mechanisms that make turmeric a good ally for weight loss, you are surely wondering what you must do to obtain these benefits.
How is turmeric taken for weight loss?
Turmeric is usually available in its natural form (tuberous root similar to ginger, but smaller) or powdered like any other spice. Both options are effective for weight loss, but the most recommended is to use fresh grated turmeric.
Likewise, it is important to note that the bioavailability of curcumin in the body is not very high, hence turmeric is usually combined with other ingredients to promote its absorption, for example black pepper, coconut oil or milk.
Read on below for some of the alternatives you can try to lose weight with turmeric.
Turmeric tea appears to be one of the most effective variants for obtaining the slimming benefits of the spice. It has a good flavor, it combines well with other ingredients and it is prepared in a few minutes.
In general, it is recommended:
- Drink it twice a day, taking care not to take it on an empty stomach.
- Prepare it with fresh turmeric root, rather than dried ground turmeric.
- Add a pinch of black pepper or a teaspoon of coconut oil.
Without a doubt, taking this infusion every day, or several times a week, will help you speed up your metabolism, have better digestions, fight your appetite and maintain a good mood.
To learn about other benefits of turmeric tea, how to prepare it and what is the recommended daily dose, visit Turmeric Tea.
Turmeric water for weight loss
Similar to tea, turmeric water is very easy to prepare and include in your daily life. The difference is that instead of using the fresh root, we will be using turmeric powder.
To 1 glass of lukewarm filtered water add 1 teaspoon of the spice and a pinch of black pepper, stir vigorously to dilute well and drink immediately (otherwise, the turmeric will begin to settle in the bottom of the glass).
This water can be taken at any time of the day, but to lose weight it is best to take it in the morning or at night before going to bed.
Juices with turmeric for weight loss
Green juices are also a good alternative to promote detoxification and weight loss. The addition of ingredients such as ginger, lemon, celery and turmeric is very effective in speeding up metabolism and fat burning in a short time.
Here are some recipes for juices with turmeric root for weight loss:
Recipe 1. Green juice of spinach, kale, green apple and fresh turmeric
Add ½ green apple (Granny Smith), ½ cup spinach, ½ cup kale (kale), a small piece of peeled turmeric, and a glass of water in a blender. Blend until you get a homogeneous consistency and drink immediately.
Recipe 2. Diuretic-slimming juice of cucumber, lemon, turmeric and spinach
Blend ½ cucumber (unpeeled), the juice of ½ lemon, 1 cup of spinach and a small piece of turmeric root to drink on an empty stomach.
Recipe 3. Carrot, celery and pineapple juice with turmeric for weight loss
Instead of drinking a carbonated drink or a juice with high sugar content, prepare a naturally sweet, satiating and diuretic homemade juice. Add to the blender 1 small carrot, ½ fresh celery stalk, ½ pineapple slice, 2-3 thin slices of turmeric and enough water to blend all the ingredients well. Blend until a homogeneous liquid consistency is obtained and drink immediately.
Maintaining a healthy and balanced diet, exercising at least 3 times a week and drinking some of these juices every day is an ideal strategy to lose weight in a matter of weeks. Remember that you should not use turmeric juices to substitute any of your main meals; take them in the morning, as a snack between meals, or before / after training, etc.
Turmeric in capsules
Turmeric is widely available as a dietary supplement. This can be in capsules, extracts, tinctures or other preparations. Without a doubt, the most popular and convenient option is the capsules, which are made from turmeric powder.
Taking a dose of 400-600 mg of turmeric in capsules, 3 times a day, favors thermogenesis, accelerates metabolism and promotes greater burning of fat at rest, helping you to lose weight naturally.
Supplements typically not only contain turmeric, but also include other ingredients to increase the absorption of curcumin, or to enhance certain health benefits. If you want to lose weight, some of the best options are:
- Turmeric, black pepper and ginger capsules
- Turmeric, cayenne pepper and green tea capsules
- Curcumin, ginger and apple cider vinegar capsules
Turmeric Curcumin capsules
The BioSchwartz turmeric formula contains 1500 mg of turmeric and 10 mg of BioPerine (curcumin with black pepper) to improve fat absorption. The capsules are made of natural turmeric powder and are free of gluten, soy, milk, egg, shellfish, corn, wheat and peanuts. FDA approved.
In addition to the help it provides for weight loss, this product helps with joint pain and to control other health problems such as diabetes.
Vimerson Health turmeric capsules
This product is a complete dietary supplement that also helps the joints. It is effective for men, women and for the elderly. It is gluten-free, dairy-free, soy-free, no hormones, no antibiotics, no preservatives, no yeast, no soy, no sugar, no artificial colours or flavours, and no binders.
These capsules help you lose weight and improve the health of your joints, so it can work as a supplement for people who also actively exercise. It can help develop cartilage, increase joint mobility, increase joint flexibility, support joint structure, protect joint tissue and reduce inflammation. It can relieve the pain and discomfort that come with age, weight and athletic deterioration of the joints in the body.
Turmeric recipes for weight loss
Considering that turmeric is a spice, you can also take advantage of its benefits to reduce if you include it in your meals. Contrary to what many think, the flavor of turmeric can work well in many recipes, not only in dishes of Indian origin. Don’t worry if you don’t have the natural root; the most commonly used variant in cooking is ground turmeric, which we can already find in the spices section of any local supermarket.
Some simple ideas that can help you incorporate the spice into your daily diet are:
Breakfast. Scrambled eggs with turmeric and other spices
- Heat a skillet over medium heat.
- Add a splash of olive oil, ½ bell pepper cut into strips, 1 tomato, diced, 1/3 finely chopped onion and a handful of spinach.
- Sauté for 3 minutes; Then add 2 eggs, a pinch of salt, black pepper and ¼ teaspoon of turmeric powder.
- Stir very well to break the eggs and integrate them with the rest of the ingredients.
- Let cook for 3 more minutes, without stopping stirring.
- Remove from the heat, serve and start the day with a rich, nutritious and healthy recipe.
Lunch. Chicken soup with turmeric, lemon and ginger
This can be an excellent first course to tone your stomach and reduce your appetite. Add ½ teaspoon grated fresh turmeric (or ¼ teaspoon turmeric powder), the juice of half a lemon, and ½ teaspoon grated ginger (or ¼ teaspoon ginger powder) to a hot chicken soup. Stir very well and let stand for 3-5 minutes before eating.
Dinner. Chicken and vegetable stir fry with turmeric
- Heat a skillet over medium heat and add 1 teaspoon of olive / coconut oil.
- Add ½ julienned onion, ½ red bell pepper cut into strips, 4 mushrooms cut into slices, 1 celery stalk, finely chopped, and 1 garlic clove, finely minced. Sauté for 5 minutes.
- Now add ½ cubed chicken breast, sprinkle a pinch of salt and pepper to taste, ½ teaspoon ground turmeric and stir to integrate with the rest of the ingredients.
- Keep stir-frying until the chicken is golden on all sides.
- Remove from the heat and serve to enjoy a fast, satiating meal, low in calories and with intense flavor.
Note: Make sure you get certified organic turmeric to avoid consuming pesticides, chemical fertilizers, dyes and other harmful additives.
3 Popular Weight Loss Combinations
After reviewing many of the available testimonials and opinions on the use of turmeric for weight loss, we concluded that these are three of the most popular, and apparently effective, combinations.
Ginger and Turmeric
With very similar slimming properties, ginger and turmeric are a perfect match to increase thermogenesis, accelerate metabolism and fat burning, raise energy levels, improve performance during exercise, combat cravings and improve the functioning of the entire digestive system.
To use both roots together and lose weight faster, consider the following ways of consumption:
- Ginger tea, freshly ground black pepper and grated turmeric
- Green juice of cucumber, celery, fresh ginger root and turmeric powder
- Turmeric, ginger and black pepper capsules
- Ginger and turmeric to flavor soups, meats, rice, vegetable stir-fries, etc.
Turmeric and honey
The fat-burning, stimulating and anti-inflammatory effect of turmeric is combined with the digestive, antioxidant and antimicrobial power of honey to maintain the proper functioning of the body, contribute to a better general state of health and promote long-term weight loss.
The best way to consume turmeric and honey for weight loss is to prepare an infusion, repeating 2-3 times a day. Simply grate a small piece of turmeric root to 1 teaspoon; Then it is added to a glass of very hot water and left to rest for 5 minutes. To finish, strain, add ½ teaspoon of honey, stir very well and drink immediately.
Note: honey is still high in calories and counts as added sugar, hence you should consume it in moderation.
Turmeric, ginger and lemon
According to numerous testimonies, this is the perfect trio to lose weight. If to the benefits of turmeric and ginger we add the power of lemon, among other citrus fruits, to eliminate fat deposits in the body, lower cholesterol and triglyceride levels, purify and alkalinize the body, as well as to favor digestion of food, the result is surprising.
Turmeric, ginger, and lemon can be combined to make a gram-burning, energizing tea, can be added to any green juice or smoothie, or used for flavoring in the kitchen.
Organic turmeric powder
This yellow turmeric powder has a medium-strong aroma, is flavoured with ginger, and slightly spicy. It has anti-inflammatory effects and antioxidant properties; It also helps you relieve disease. You can use it to spice up meals and to drink in a tea.
As a spice, it combines mainly with Indian, Moroccan, Asian and Middle Eastern dishes. A small pinch of turmeric powder will add an orange-yellow hue to salad dressings. Use it to season vegetables and meat, particularly lamb. It will also complement any recipe you use for rice, lentils and beans.
What is the recommended dose of turmeric for weight loss?
Although a specific dose of turmeric for weight loss has not been established, most studies refer to the use of significant amounts of curcumin, i.e. more than 1 gram per day. As we have previously mentioned, curcumin is the active ingredient that is attributed to the healthy properties of turmeric, including weight loss. Researchers have argued that the curcumin content in raw or dried turmeric is quite low, meaning that we would have to consume a large amount of turmeric daily to reap its benefits. However, the evidence indicates that its moderate long-term consumption is sufficient to see the results in our body.
Please note that the recommended dosage may vary depending on the medical condition you want to treat with turmeric. For example, for osteoarthritis 500 mg of turmeric extract is recommended twice a day for 2 to 3 months, while to reduce high cholesterol levels the dose is 700 mg, twice a day for 3 months.
The first recommendation that we must take into account is that the consumption of turmeric should start little by little, especially if you have not used them before. The starting dose can be ¼ to ½ teaspoon per day for 1 week. That amount can be increased slowly by ¼ or ½ teaspoon each week until reaching the amount of 1-2 teaspoons daily.
Below you can see what is the approximate dose of turmeric that is recommended for each form of consumption available:
- Fresh turmeric roots (a small piece weighing 1 to 3 grams, or ½ inch long)
- Turmeric powder (1-2 grams with a pinch of black pepper, i.e. ½ teaspoon of turmeric powder with ¼ teaspoon of freshly ground black pepper, 2 times a day; start with a small dose and gradually increase)
- Gold pasta (it is recommended to take it after / with meals, avoiding taking it close to medications; start with small doses, for example ¼ – ½ teaspoons, and if no side effects are observed, increase the dose by ¼ teaspoon each week. Continue until reaching a dose of 1-2 teaspoons 2-3 times a day)
- Turmeric tincture ( Turmeric tinctures are usually highly concentrated in small doses; the average recommended amount is 10-30 drops, 2-3 times a day, preferably added in teas, juices, or smoothies)
- Turmeric tea (usually 1-2 cups a day of this tea is enough to help you lose weight)
- Turmeric milk (can take the equivalent of 1-2 cups daily)
- Turmeric supplements (the recommended dose may vary depending on the manufacturer, but in most cases the amount ranges from 300 to 600 mg of turmeric, 2-3 times a day)
Precautions, side effects and contraindications
The use of turmeric in cooking as a spice is considered very safe. It can be consumed regularly in food, without any adverse effects being attributed to it. However, when we want to use this root as a supplement to lose weight, or a natural remedy in general, it is necessary to take some precautions.
Pay attention to the following list of side effects, contraindications and main aspects to consider.
First of all, taking turmeric for weight loss is not recommended if:
- You have an empty stomach
- Your doctor has not authorized it
- It has been less than 3 hours that you have taken any medicine
Its use is usually contraindicated to lose weight in:
- People with bleeding disorders or taking blood-thinning medications (turmeric promotes thinning blood).
- People who take certain prescription drugs to treat a health condition, such as diabetes, high blood pressure, or heart disease (curcumin can interfere with the metabolism of different drugs).
- People with a tendency to kidney stones or risk of getting gout (turmeric can increase the risk of developing kidney stones if consumed in large amounts).
- People with abundant gallstones (turmeric promotes the flow of bile, hence it can lead to the passage of stones and block the gallstones).
- People who are close to a scheduled surgery.
- Women during pregnancy and lactation.
Remember that not everyone can tolerate the same dose of turmeric. Each person should consult the doctor and observe how their body reacts in order to establish the most appropriate dose in their case. One of the main side effects of turmeric is known to be acid reflux or heartburn, especially when consumed on an empty stomach. Added to this are other adverse effects such as diarrhea, dizziness, abnormal heart rhythm, muscle contractions and bleeding.
Note: These symptoms are usually seen after excessive consumption of turmeric.