Turmeric for Weight Loss: How to Use Turmeric to Lose Weight
Turmeric, a golden spice with a myriad of health benefits, has long been used in traditional medicine.
This powerful root is packed with curcumin, a compound with strong antioxidant and anti-inflammatory properties.
While turmeric is not typically known as a weight loss supplement, turmeric can help you lose weight and support your overall health.
I use turmeric supplements daily and often recommend them to friends and family.
Unlike other weight loss supplements that rely on artificial stimulants or fat burners, turmeric improves overall health and well-being while assisting long-term weight loss goals.
This article will delve into the science behind turmeric’s potential weight loss benefits and discuss how to incorporate it into your routine.
So, what makes turmeric a promising player in the weight loss game? Read on to find out!
How Does Turmeric Help You Lose Weight?
The results of multiple research studies indicate that turmeric supplementation can have a significant effect on BMI, weight, and waist circumference.
Ways turmeric assists with weight loss include:
Anti-inflammatory Properties
Chronic inflammation is associated with obesity and can make it difficult to lose weight.
Turmeric’s anti-inflammatory effects can help reduce inflammation, promoting a healthier weight-loss environment.
According to a study published in Clinical Reviews in Food Science and Nutrition, participants supplemented with curcumin displayed reduced inflammation and oxidative stress, decreased pain and muscle damage, superior recovery and muscle performance, better psychological and physiological responses (thermal and cardiovascular) during training, and improved gastrointestinal function.
Metabolism Booster
Curcumin has been shown to increase thermogenesis, the body’s process of generating heat and burning calories.
Appetite Suppressant
Some studies suggest that turmeric can help regulate appetite and prevent overeating, leading to reduced caloric intake.
Insulin Resistance
Turmeric may help improve insulin sensitivity, control blood sugar, and reduce fat storage.
One study in obese individuals found that supplementing with turmeric for eight weeks reduced body weight and body fat mass, as well as improved markers of inflammation and insulin resistance.
Another study in overweight and obese individuals found that supplementing with curcumin for 12 weeks significantly reduced body weight, waist circumference, and body fat mass, as well as improved insulin sensitivity and oxidative stress.
How to Use Turmeric for Weight Loss
While definitive research on using turmeric for weight loss remains inconclusive, several general principles can guide its incorporation into a weight loss regimen.
Turmeric supplements and turmeric powder can be added to food and beverages, though the curcumin content in powder form is relatively low, at approximately 3%.
Opting for turmeric supplements can ensure a more significant curcumin intake.
While using turmeric as a spice still provides benefits, its impact is less substantial compared to a supplement specifically formulated for higher curcumin content.
Furthermore, curcumin’s bioavailability is limited, making it essential to consume it alongside black pepper.
Piperine or Bioperine, natural compounds found in black pepper, can enhance curcumin absorption by up to 2000%.
Though curcumin supplements are typically more convenient, incorporating substantial amounts of turmeric powder into smoothies and shakes can also be effective.
For those who prefer this approach, products like Your Super Golden Mellow, which contains high-quality turmeric powder and additional health-promoting ingredients, can be useful.
Unlike some weight loss supplements, turmeric’s effects are gradual, but over time, consistent use can lead to increased weight loss.
It is recommended to consume turmeric supplements after a meal, as taking them on an empty stomach may cause discomfort.
Recommended Dosage
The recommended dosage of turmeric for weight loss varies depending on the form you choose to consume.
For general health benefits, the daily recommended intake is 500-2000 mg of turmeric extract containing 95% curcuminoids.
However, it’s essential to consult with a healthcare professional before starting any new supplement regimen, especially if you have any pre-existing medical conditions.
How Can to Incorporate Turmeric into Your Daily Diet
There are several ways to include turmeric in your daily diet for weight loss:
- Turmeric Tea: Prepare a warm cup of turmeric tea by adding turmeric powder, black pepper, and a natural sweetener like honey to hot water.
- Turmeric Smoothies: Add a teaspoon of turmeric powder to your favorite smoothie recipe for an extra boost of nutrition.
- Turmeric Recipes: Incorporate turmeric powder into your daily cooking, using it in dishes like curries, soups, and stews.
- Turmeric Supplements: Turmeric supplements and capsules can effectively incorporate turmeric into your weight loss plan. They offer a convenient and standardized dose of curcumin, ensuring you get the desired amount daily. However, it’s essential to choose a high-quality supplement with added black pepper or a bioavailability enhancer to ensure proper absorption.
Turmeric and Apple Cider Vinegar for Weight Loss
Combining turmeric and apple cider vinegar (ACV) is a great way to improve your overall health, improve your digestive system, and make losing weight easier.
Apple cider vinegar contains various properties that make it perfect to pair with turmeric for weight loss.
One of the main benefits of using turmeric and ACV for weight loss is the unique organic acids in ACV.
Benefits of the organic acids in ACV, such as acetic acid and propionic acid, include:
- Promoting Digesting
- Improving pH Balance (Acid/Alkaline Balance) in the Blood
- Aids Detoxification of the Body
- Dissolves and Oxidizes Fats
- Kills Viruses, Bacteria, Fungus
Additionally, apple cider vinegar contains polyphenols which researchers have shown play an important role in the prevention of:
- Cardiovascular Diseases
- Multiple Types of Cancers
- Neurodegenerative Diseases (such as Alzheimer’s)
- Osteoporosis
- Type-2 Diabetes
Lastly, a few documented properties of using apple cider vinegar for weight loss include:
- Reducing Appetite Due to Digestive Enzymes, Vitamins, and Nutrients it Contains
- Stimulating Your Metabolism
- Reducing Water Retention
- Reducing Cravings or “Sweet Tooth”
Making a turmeric and apple cider vinegar drink before bed is a great way to lose weight overnight because it will stimulate your metabolism and improve your health even while sleeping!
If you would like to purchase ACV to use with turmeric, Bragg’s Apple Cider Vinegar is the best:
Last update on 2023-03-22 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!
How Long Does it Take to See Weight Loss Results from Turmeric?
The time it takes to see weight loss results from using turmeric varies from person to person, depending on factors like diet, exercise, and individual metabolism.
Some people may notice results within a few weeks, while others may take longer.
It’s important to remember that weight loss is a gradual process, and a consistent, long-term approach is key to achieving and maintaining your goals.
Can You Use Turmeric as a Standalone Weight Loss Treatment?
While turmeric can support your weight loss efforts, combining it with a healthy diet and regular exercise is essential for the best results.
Turmeric should be considered a complementary addition to your weight loss plan rather than a standalone solution.
A balanced diet rich in whole foods, lean proteins, fruits, and vegetables, combined with regular physical activity, will help you achieve sustainable weight loss.
Best Turmeric Supplements for Weight Loss
There are many great turmeric supplements, and nearly any turmeric supplement you purchase will provide some amount of benefits.
However, certain turmeric supplements do provide much better results.
Here are a few of the best turmeric supplements that I have tried:
Okinawa Triple Turmeric
I have used over a dozen different turmeric supplements throughout the last few years, and after my experimentation, I believe the best turmeric supplement is Okinawa Triple Turmeric.
Okinawa Triple Turmeric is a turmeric supplement from Japan that combines three unique types of turmeric powder. I have used this supplement in the past, and I absolutely loved it.
It does not contain any ginger or other compounds except the three types of turmeric and black pepper for absorption, but this is one of the best turmeric supplements for weight loss!
Last update on 2023-03-22 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!
Nature’s Nutrition Turmeric Curcumin with BioPerine & Ginger
Nature’s Nutrition Turmeric Curcumin with Bioperine and Ginger is a high-grade blend of Curcuma Longa, ginger, and Bioperine optimized for maximal absorption.
I like this turmeric supplement because it is relatively affordable, high-quality, and high-potency.
Last update on 2023-03-22 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!
Swanson’s TheraCurcumin
Although I haven’t tried it yet, a promising turmeric supplement for weight loss is Swanson High Absorption TheraCurcumin.
Although black pepper extract is turmeric’s most commonly used absorption enhancer, newer studies have shown that nanoparticle curcumin is significantly more absorbed.
Unfortunately, not many brands utilize nanoparticle-entrapped curcumin for their supplements, and the ones that do are incredibly expensive.
Although the products are probably worth their money, it is still hard to pay $60 or more per month for turmeric supplements.
However, a significantly cheaper option is Swanson’s TheraCurcumin. TheraCurcumin is a patented form of nanoparticle curcumin, and Swanson sells it for a fraction of the price of other brands!
Last update on 2023-03-22 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!
Best Turmeric Tea for Weight Loss
Along with turmeric supplements, there are also some great turmeric teas for weight loss. Drinking turmeric as a tea can be a delicious and convenient way to incorporate it into your diet and potentially reap its health benefits.
Additionally, you can benefit from the additional components from various teas that you wouldn’t get from supplements.
Hyley’s Pure Matcha Turmeric Tea
If you want to add turmeric tea to your diet, try Hyley’s Pure Matcha Turmeric Tea.
Turmeric and matcha green tea is an excellent combination for weight loss, and drinking a turmeric-infused tea to kick off your morning is an excellent home remedy for weight loss that will boost your metabolism and help you lose weight.
I have purchased Hyley’s Pure Matcha Turmeric Tea several times.
Last update on 2023-03-22 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!
Is Turmeric Safe for Long-term Use?
Turmeric is generally considered safe for long-term use in moderate amounts.
However, you should always consult a healthcare professional before incorporating turmeric into your weight loss plan, especially if you have pre-existing medical conditions or are on medication.
Potential Side Effects
One of the best parts of using turmeric for weight loss is that there are few side effects.
There are some potential side effects of using turmeric supplements, but they generally will only happen if you use much more than the recommended dosage.
Potential side effects of high dosages of turmeric include:
- Increased Menstrual Flow
- Hyperactive Gallbladder Contractions
- Diarrhea
- Nausea
- Uterine Contractions in Pregnant Women
- Increased Risk of Bleeding
Also, individuals taking certain medications should be cautious when using turmeric supplements. Notably, people using anticoagulants such as:
- Aspirin
- Warfarin
- Clopidogrel
Taking turmeric supplements can also affect medications such as non-steroidal and anti-inflammatory drugs (NSAIDs).
As a general rule, use your turmeric supplement as directed, as with any other supplement or herb, because there is always some risk potential.
Concluding Thoughts – Is Turmeric Good for Weight Loss?
Overall, I strongly believe turmeric is good for weight loss.
Turmeric can be a valuable addition to a healthy weight loss plan because of its anti-inflammatory properties, antioxidant benefits, and potential to support digestion.
While turmeric is not a magic bullet for weight loss, incorporating it into a balanced diet and healthy lifestyle may support your weight loss efforts.
Remember, it’s important to consult with a healthcare professional before starting any new supplement regimen.
If you want to add extra support to your weight loss journey, consider incorporating turmeric into your diet and see how it can support your health goals.
If you want to try a turmeric supplement for weight loss, I suggest Okinawa Triple Turmeric.
Please let me know if you have any additional questions about how to use turmeric for weight loss.
