13 effective slimming spices
The foods that a person eats have a direct impact on his weight. However, few people realize that spices and herbs that most people have in their kitchen cabinets can help to lose weight. Scientists have identified 13 herbs that have fat burning properties.
Content:
- Fenugreek
- Cayenne pepper
- Ginger
- Oregano
- Ginseng
- Carallum fimbriath
- Turmeric
- Black pepper
- Gymnema Sylvester
- Cinnamon
- Green coffee extract
- Caraway
- Cardamom
Outcome
Fenugreek
Fenugreek is a plant that produces small brownish seeds. They are used in food, adding to various soups, stews and other dishes. The spice has a sweet-nutty taste with some hints of bitterness.
Several studies have established that fenugreek helps to curb appetite. Its consumption promotes rapid satiety and therefore weight loss.
In one of the experiments, it was proved that 8 g of fenugreek, eaten per day, can significantly reduce the feeling of hunger [1].
In another study, participants were divided into 2 groups. One of them received fenugreek seed extract, and the other received a placebo. As a result, the participants from the first group ate 17% less fatty foods, due to which they lost weight faster [2].
Cayenne pepper
Cayenne pepper is the closest relative of chili. It is often used in cooking to add flavor and zest to dishes. It is provided by a substance called capsaicin. This alkaloid has many health benefits.
It has been proven that capsaicin helps speed up metabolic processes and increase calorie consumption. Due to this, excess weight is lost [3].
Plus, capsaicin from cayenne pepper can help reduce hunger. A person stays full longer, which means less often comes to the table. This has been proven experimentally. Study participants consumed capsaicin daily as a food supplement. As a result, they ate smaller portions than people in the control group [4].
Another small study involving 30 people found that capsaicin intake helps reduce levels of ghrelin, a hormone that causes hunger [5].
Read more: Cayenne pepper - what is it?
Ginger
For weight loss, you need to regularly eat ginger root. This spice helps to reduce weight and strengthen immunity. Traditional healers use ginger in the treatment of various diseases.
Scientists analyzed 14 studies that were aimed at studying the beneficial properties of this plant. They concluded that eating ginger significantly reduced body weight and belly fat [6].
Another large-scale analysis has already included 27 works. Experts who conducted it argue that ginger helps to accelerate metabolic processes, due to which there is an active burning of fats [7].
Oregano
Oregano is a popular spice that is closely related to basil, mint, thyme, sage, and rosemary. The plant has been found to help fight obesity thanks to its carvacrol content.
Scientists conducted a study on rodents that were specially fed with fatty foods. In parallel, one group of mice received carvacrol supplementation. It was found that those animals that did not take this chemical gained body weight much faster.
Experts have found that carvacrol affects certain proteins and genes in the body that are responsible for the production and storage of fat [8]. There have been no direct experiments with people eating oregano. However, scientists suggest that this spice actually helps fight body fat.
Ginseng
Ginseng is an herb that has many health benefits. This plant is especially actively used in Chinese traditional medicine.
Several studies suggest that ginseng can help you lose weight:
- Participants in the first experiment included Korean ginseng in their menu twice a day. In 8 weeks they managed to get rid of a few extra pounds and normalize the intestinal microflora. No other changes were made to the diet [9].
- The second study was conducted with animals. It has also shown that ginseng inhibits fat storage and prevents lipids from being absorbed in the intestines [10].
Ginseng can stimulate weight loss, so it should be included in the diet for people looking to lose weight.
Carallum fimbriath
Caralluma fimbriata is an edible cactus native to India. The inhabitants of this country have long included the succulent leaves of the plant in their diet to suppress appetite and increase stamina.
The plant extract is often found in various weight loss preparations. The effect develops by increasing the level of serotonin in the body. This neurotransmitter is known to have a direct effect on appetite.
In one of the studies, 33 people took part. All of them took Carallum fimbriate extract for 3 months. During this time, their belly fat decreased [11].
Another experiment showed that the consumption of 1 g of the plant extract promotes sustained weight loss by suppressing hunger. This study lasted 2 months [12].
Turmeric
Turmeric is a spice that is widely distributed throughout the world. Culinary experts appreciate it for its bright color and rich taste. Turmeric is good for health, so it is actively used in traditional medicine recipes.
The main component of turmeric is curcumin. This substance has been extensively studied. Numerous trials have shown that curcumin is associated with weight loss.
One experiment involved 44 obese people. All of them took curcumin twice a day as a food supplement. Within a month, they managed to lose 5% of their initial body weight [13].
Similar results were obtained in an experiment with rodents. Eating curcumin for 3 months helped put the mice in order. Scientists have established that this became possible due to the blocking of lipid synthesis in the body [14].
The findings are impressive, but it should be borne in mind that all participants in the experiment consumed curcumin in high concentrations. Getting that much curcumin from turmeric will be problematic. However, to a certain extent, this spice can contribute to weight loss.
Black pepper
Black pepper is present in the kitchen of every housewife. However, few people know that this spice is the source of a powerful compound - piperine. It is this substance that makes the pepper spicy, and also contributes to weight loss.
In one rodent study, piperine was found to help rid body fat even without dietary changes [15].
Another study has shown that piperine inhibits the formation of lipids in the body [16].
Unfortunately, all tests were carried out exclusively with the participation of animals. Therefore, there is so little information that black pepper is an inexpensive and effective weight loss product.
Gymnema Sylvester
Gymnema sylvester is a branchy woody vine that belongs to evergreens. It is well known to people suffering from diabetes mellitus, as the greens of this vine are often used as a means to lower blood sugar levels.
Recent studies have shown that this herb can help you lose weight. This is possible due to the presence of a special acid in its composition, which helps to reduce the natural susceptibility of body cells to sugars and reduce cravings for sweets [17].
It was experimentally established that taking sylvester gymnema helps to reduce appetite [18].
Another study involved rodents rather than humans. The plant was found to help mice not gain weight when consuming high-calorie foods [19].
Cinnamon
Cinnamon is a source of antioxidants that are beneficial to human health. Studies have shown that this spice promotes weight loss. Eating it regularly can help normalize blood sugar levels, reduce appetite and stay hungry for longer [20].
Experiments prove that cinnamon contains compounds that can mimic the action of insulin [21]. They help the body transport sugar from the blood to the cells of the internal organs. Therefore, everyone who wants to lose weight should definitely include cinnamon in their diet.
Green coffee extract
Green coffee extract can be found in various weight loss products. It is extracted from unroasted coffee beans. They contain a lot of chlorogenic acid, which contributes to weight loss.
It has been experimentally found that the use of green coffee extract helps to reduce BMI and break down body fat. Moreover, the process of losing weight starts even without making adjustments to the usual diet [22].
In addition, scientists performed an analysis of 3 studies and concluded that green coffee extract helps to lose weight by about 2.5 kg, but only if it is regularly consumed [23].
Caraway
Cumin is a spice widely used all over the world. The spice gives the dishes a light nutty aroma and flavor. Cumin is good for your health. Its use in food helps to speed up the process of losing weight and get rid of body fat faster.
Recently, there has been a study involving women. One group of patients received daily yoghurt with 3 g of cumin. Compared with the control group, whose participants did not take such a drink, their plumb line was much larger [24].
Another study lasted for 1.5 years. All participants who ate cumin supplement 3 times a day lost 1 kg more weight compared to the control group. Therefore, you can safely include cumin in a diet aimed at reducing body weight [25].
Cardamom
Cardamom is a spice derived from ginger seeds. It is used both for preparing a variety of dishes and for losing weight.
In an experiment carried out on animals, it was found that cardamom helps to reduce the thickness of the fat layer on the abdomen in rats. In this case, the rodents received high-calorie foods, and did not adhere to any specialized diet [26].
When using cardamom for weight loss, keep in mind that the experiment was conducted with animals, not humans.
Outcome
Herbs and spices can help you lose weight, but you need to use them wisely. Seasonings can only benefit your health if you don't overdo their dosage. Do not consume more than one teaspoon of any spice at knocks.
Seasonings should be added to vegetable dishes, whole grains, and other healthy foods. This is the only way to lose weight.
If the herb was chosen in the form of dietary supplements, then you must strictly follow the instructions for use. It is good if you have received a consultation from a specialist before starting the appointment. It is imperative to visit a doctor if you have any serious diseases, as well as when taking medications.
If, after consuming a spice, unusual reactions from the body appear, then it must be abandoned. It is possible that the person has an allergy to the seasoning. This also requires seeing a doctor. Experts do not recommend using several seasonings at the same time. This allows you to minimize the likelihood of developing undesirable effects.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
