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Join our Facebook support group and learn about Diet from other community members! Cinnamon This awesome little spice comes from the inner bark of the Cinnamomum tree, and it's good for a lot more than just toast crunch and snickerdoodles.
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Turmeric Though its bright orange is sometimes harnessed as a coloring for other foods and cosmetics, turmeric is plenty valuable in its own rights. Garlic There is debate about whether garlic technically counts as an herb or spice rather than a vegetable, but since it's more often used to augment dishes than eaten on its own, it's close enough to at least categorize as the latter for culinary purposes.
Luckily for us, it's even more nutritious than it is delicious; it's full of vitamins and antioxidants , and it also contains a compound called allicin that has been found to reduce blood pressure. Another recent study directly associated garlic with increased fat-burning in mice. Plus, you never do know for sure if a vampire is afoot, do you? A chemical called capsaicin is responsible for this spice's metabolism boosting effect, and capsaicin consumption has also been scientifically shown to increase satiety in those who eat it. Throw some cayenne into your next stir-fry, and you'll be well on the road to becoming as hot as it is!
Can Spices Help You Lose Weight?
Ginger The gingerbread man may have been on to something. Ginseng This popular herbal remedy comes in both an American and a Korean version; the Korean is thought to be more stimulating and the American version more calming. Black Pepper Instead of dousing your food with heart-unhealthy salt, why not give some more love to its much underrated partner in crime? Rosemary Rosemary may be known for its beautiful purple flowers, but this plant is more than just a pretty face.
Rather than boosting your metabolism, cinnamon can help you drop some pounds in a less direct way. Cinnamon may help stabilize blood sugar by lowering the amount of glucose or sugar circulating in the blood and by promoting insulin release the hormone that helps lower and utilize your blood sugar.
These mechanisms prevent you from experiencing spikes and dips in your blood sugar levels, which can make you hungry. More research is needed on both ends before we can be sure. Cinnamon in moderation is great, and a little sprinkle can go a long way for flavoring purposes. There are two different types of cinnamon and they should be dosed a little differently: Cassia and Ceylon cinnamon. Generally speaking, one teaspoon of Cassia cinnamon per day is considered safe for adults according to European guidelines, and slightly higher amounts of Ceylon cinnamon can be tolerated.
Search out Ceylon cinnamon to be on the safe side. Sprinkle cinnamon on oatmeal, coffee, tea, smoothies, sliced blood oranges, and roasted or warmed apple slices yum! Fenugreek seeds have been historically used to treat a variety of health conditions, but a novel finding of this plant extract shows it can help people eat less fat. A small study of 12 healthy men compared a high dose of fenugreek seed extract milligrams , and low dose milligrams , and a placebo pill per day for two weeks.
The high dose fenugreek extract significantly decreased the amount of fat the men were eating per day, leading to them consuming less calories overall. This study shows that fenugreek seed extract at doses of up to milligrams is safe and tolerated by healthy individuals. Fenugreek is not recommended for pregnant women, and may not be recommended for women with hormone related cancers. Fenugreek may also interact with some medications, so if you're on a medication and interested in adding this herb to your diet, talk to your healthcare provider about potential interactions. Combine it with other spices fenugreek powder alone is not the most appealing, and it pairs nicely with cumin and coriander , or add it to tomato sauces or a roast chicken.
The active ingredient in your pepper shaker is called piperine and has been found to have immune-boosting, anti-oxidant, and anti-inflammatory properties. Lab and animal studies also indicate that piperine may positively influence body weight and other markers of health. In one animal study , rats fed a high fat diet with high blood lipid levels were either supplemented with piperine or an appetite supressor, while continuing eating a high fat diet.
Can Spices Help You Lose Weight? - Scientific American
There is currently no recommended dose or safety dose for black pepper. You likely know what to do with this one… but in case you need some inspiration, black pepper pairs nicely with eggs, roasted vegetables, avocado toast, and roasted chicken. Saffron, dubbed the most expensive spice in the world , is found in many Mediterranean and Asian dishes and is known for its golden hue in foods.
Research suggests that saffron may be beneficial in the treatment of heart disease, high blood pressure, stomach conditions, and more. In one preclinical study, rats who were being fed a high fat diet that also received saffron extract supplementation had significantly decreased food intake compared to just eating the high fat diet alone.
However, a clinical trial of 84 patients with coronary artery disease were randomized to either receive 30 milligrams of saffron in a water solution, 30 milligrams crocin the main pigment in saffron , or a placebo. Patients in the saffron group had significantly decreases in BMI, waist circumference and fat mass compared to the crocin group. Saffron was also noted to be the most effective of the three groups in suppressing appetite and food intake, showing that, in this scenario, the spice as a whole has more benefits than the pigment alone. Saffron is generally safe to include in the diet with few side effects, if any.
And you only need as little as 30 milligrams a day to see some health benefits! Pair this spice with complementary herbs cilantro, basil rosemary , or add it to stews, risotto, rice dishes, chicken, bone marrow, and seafood. Rosemary, another sneaky herb to make it onto this list, is a member of the mint family, and its leaves fresh, dried, or ground are used to flavor food. From antioxidant to neuroprotective properties , rosemary can be a healthy addition to a meal. But can it also help with weight loss? The short answer? One study showed that rats fed a high fat diet with rosemary leaf extract had a significant reduction in weight and fat mass gain in about seven weeks.
However, more research is needed before we can make that same conclusion in humans. Rosemary is generally considered safe, but you should not consume more than 4 to 6 grams of the dried herb in a day. Talk to your healthcare provider about the right dose of rosemary for your condition and potential interactions with medications rosemary may interfere with some blood clotting and blood pressure drugs to name a few. Spices pack a flavor and nutritional punch to any meal or snack; and some spices may even go as far as helping you shed a few pounds.
There is no limit to the number of spices you can include in your diet in a given day. It is best that you use the green tea leaves to prepare a cup of tea. You can have as many as 4 cups of green tea per day. The best way is to drink a cup of green tea minutes before a meal. Green tea and cinnamon are powerful weight loss agents. Green tea boosts metabolism and melts fat. Cinnamon aids weight loss by regulating the blood sugar levels, insulin levels, lowering cholesterol, and suppressing appetite.
Do not drink too much green tea as it may lead to insomnia, diarrhea, vomiting, heartburn, and dizziness. Pu-erh Tea, named after the city Pu-erh in China is a fermented tea. The tea leaves are first dried and rolled before being fermented and oxidized by microbes.
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Like wine, these tea leaves are left to age to add flavor and taste to the tea. The Pu-erh tea acts by keeping the spleen healthy and thereby helping proper digestion and absorption. This, in turn, accelerates the metabolic rate that leads to weight loss. Drinking Pu-erh tea will help boost your metabolism. It will also help keep your gut healthy and support better bowel movement. You will be able to burn and mobilize fat, which is essential if you want to lose weight. Do not drink Pu-erh tea before meals, as you will gain weight instead of losing. An overdose of this can lead to irregular heartbeats, irritability, ringing ears, and confusion.
Image: Source. Coleus forskohlii, also known as Indian coleus is native to Southern Asia. Its roots are used in pickles and help to strengthen heart muscles. The roots have been used since ages as an Ayurvedic medicine. It also helps to generate ATP which is why you will feel more energetic after consuming the root.
Also, in males, it stimulates testosterone production, which helps to build lean muscle mass. You can have 50 mg of Coleus twice a day. Lime and coleus forskohlii is a unique combination but both works to help reduce weight. This drink will keep you active and energetic all day long.
This will also improve your muscle and brain function. Your metabolism and immunity will also be boosted. Avoid taking this supplement if you are pregnant or are a breastfeeding mother. Overdose can also cause bleeding problems and low blood pressure. Gurmar is a perennial climber, mostly found in India and Sri Lanka, has oval leaves and bears yellow flowers. This herb is well known in Ayurveda as it has been used for centuries to treat kidney stones, obesity, diabetes, and constipation. This herb contains a compound called the gymnemic acid that prevents sugar absorption in the intestine and increases insulin sensitivity.
Gurmar leaves are available in powdered form, which you can take mg per day. If you opt for dry leaf, you can take gms per day.