How Does Black Pepper Help You Lose Weight?

Tea, smoothies, salads, and more ways to use black pepper to meet your weight loss goals.

Medically reviewed by Madhu Sharma, RD
Written by Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist
Edited by Arshiya Syeda
Fact-checked by Aparna Mallampalli, BEd (Biological Sciences), MSc (Microbiology), Diploma In Nutrition  • 

You might be surprised to know that black pepper aids weight loss. This aromatic spice is loaded with healthy fats, vitamins, minerals, and dietary fiber. Moreover, it is low in calories. Scientists found that black pepper contains an active ingredient called piperine that boosts fat metabolism, reduces fat cell formation, and increases the bioavailability of nutrients (1), (2). Want a svelte figure and look super healthy and fit? Start adding black pepper to your diet. It is inexpensive and can be easily incorporated into your culinary dishes as seasoning. Read on to know how to use black pepper for weight loss.

1. How To Use Black Pepper For Weight Loss

Image: IStock

You can have black pepper either internally or apply externally. Here is a list of the ways to use black pepper for effective weight reduction.

a. Black Pepper Oil

Buy 100% pure black pepper oil from a pharmacy and add 1 drop of this oil to a glass of water. Consume this before having breakfast. You can also apply this oil on your skin to treat skin infections.

b. Black Pepper Tea

Easy to prepare, black pepper tea is one of the best ways to consume black pepper for weight loss. You can use ginger, lemon, honey, tulsi, cinnamon, or green tea bags to prepare the tea. Use ½ – 1 teaspoon freshly ground black pepper and drink it before breakfast. It is a fitness secret and key to a healthy lifestyle.

c. Black Pepper Drink

Use black pepper in your vegetable or fruit juice. Black pepper’s pungent smell and distinct taste will spice up your drink. Regular consumption will not only help you lose weight but also improve your skin and prevent gut problems.

d. Consume Directly

You can consume black pepper directly by chewing 2-3 black peppercorns every morning. This should be done only by those who can tolerate the heat of black pepper.

Now that you know the different ways to incorporate black pepper in your daily diet, let us take a look at its nutrition facts in the section below.

2. Black Pepper Nutrition Facts

100 gms Black Pepper contains

Nutrition facts about black pepper

3. Black Pepper Dosage For Weight Loss

Image: IStock

You can consume 1-2 teaspoon of black pepper every day for weight loss. If you are not used to too much black pepper, increase your daily dose of black pepper gradually. Do not consume too much black pepper as it will only cause gastrointestinal problems, stomach irritation, burning sensation in the eyes, and respiratory problems.

4. When To Consume Black Pepper For Weight Loss

Black pepper tea and black pepper oil (diluted in 1 cup of water) should be consumed before breakfast. Also if you prefer to chew black peppercorns, have it in the morning after your morning detox drink and before breakfast. You can have a glass of vegetable or fruit juice with black pepper in the evening or post lunch. You can also add some black pepper when cooking your lunch or dinner for a unique flavor and a healthy meal.

5. Black Pepper For Weight Loss Recipes

  • Black Pepper And Honey

Image: Shutterstock
  • 1 cup water
  • 1 teaspoon honey
  • ½ teaspoon freshly ground black pepper
How To Prepare
  1. Boil a cup of water.
  2. Add honey and black pepper.
  3. Stir well and let it cool down to room temperature before drinking.

This concoction acts as a detox water when consumed in the morning. Honey is a natural sweetener which enhances taste, and it is also a potential antidiabetic agent (3). Hence considering black pepper and honey for weight loss is a healthy option.

  • Black Pepper & Kale Smoothie

Image: Shutterstock
  • 1 cup roughly chopped kale
  • 1 teaspoon freshly ground black pepper
  • ½ lime juice
How To Prepare
  1. Toss the chopped kale into the blender and give it a spin.
  2. Pour the blended kale into a glass and add lemon juice and black pepper.
  3. Stir well before drinking.

This is a healthy and quick breakfast option. Kale is popularly known for its ability to aid weight loss. It helps to suppress glucose levels in our body after a meal and thereby prevents diabetes (4). Lime is an excellent source of vitamin C and helps to strengthen the immune system (5).

protip_icon Quick Tip
Fresh spinach would be an excellent alternative if you cannot get kale. Also, you may add almond milk or a few ice cubes to the smoothie to enhance its taste.

Mexican Pepper Chicken Salad

  • 100 gm boiled chicken breast
  • ¼ cup finely chopped red and yellow bell peppers
  • ¼ cup avocado
  • ½ lime juice
  • 3-4 pickled jalapeno slices
  • Handful cilantro
  • 2 lettuce leaves
  • 2 teaspoon coarsely ground  black pepper
  • 2 teaspoon olive oil
  • Salt
How To Prepare
  1. Mix olive oil, salt, pepper, lime juice, and avocado in a bowl.
  2. Dice or shred the boiled chicken breast and add finely chopped bell peppers, salt, and pepper.
  3. Mix the diced or shredded chicken with the avocado dressing.
  4. Take a salad bowl and place lettuce leaves first.
  5. Place the diced or shredded chicken on the lettuce.
  6. Top it with a little olive oil, black pepper, and cilantro.

This healthy eating option contains several benefits. Avocados contain healthy fats which aid weight loss and protect from cardiovascular diseases (6).  Chicken breast is a good source of lean protein (7).  Bell peppers are rich in antioxidants and are a  potential anti-cancer agent (8). Limes are packed with antioxidants and Vitamin C. It helps protect against rheumatoid arthritisi  XAn autoimmune disease that causes the immune system to attack its own healthy cells, resulting in inflammation and pain in the joints. (9). Lettuce helps to cleanse your colon and keeps your heart healthy (10).

  • Black Pepper Tea

Image: Shutterstock
  • 1/2 teaspoon black pepper
  • 1 inch ginger root
  • 1 green tea bag
  • 1 cup water
How To Prepare
  1. Use a mortar and pestle to crush the ginger root.
  2. Let the cup of water come to a boil and add the crushed ginger.
  3. Boil it for 5 minutes and strain it into a cup.
  4. Soak the green tea bag for 2-3 minutes.
  5. Add black pepper and stir well before drinking.

Ginger has antimicrobial, anti-inflammatory, and antioxidant properties and helps to reduce the risk of cardiovascular disease and gut problems (11). Green tea is anti-diabetic in nature, helps to treat obesity and cardiovascular disease (12).

protip_icon Quick Tip
Instead of honey, you may add natural sweeteners like agave or maple syrup to enhance the taste. To enrich the flavors, you may steep the tea with cardamom pods, bay leaves, or lemongrass.

Black Pepper And Fruit Juice

Image: Shutterstock
  • ½ cup watermelon
  • ½ cup pineapple
  • ½ teaspoon freshly ground black pepper
  • 1  teaspoon lime juice
  • Pinch of salt
How To Prepare
  1. Toss the watermelon and pineapple into a blender.
  2. Give it a spin and pour the juice into a glass.
  3. Add lime juice, freshly ground black pepper, and a pinch of salt.
  4. Stir well.

Watermelon is rich in antioxidants, vitamins, and minerals and thus helps to fight certain types of cancer, cardiovascular diseases, obesity, and diabetes (13). Pineapples are a great source of vitamin C and help to treat diabetes and asthma (14). Limes are low in calories, rich in vitamin C, and helps fight heart disease, obesity, and diabetes (15).

6. Other Health Benefits Of Black Pepper

Image: Shutterstock

Antioxidant activity of black pepper halts the proliferation of tumor cells. The alkaloid piperine helps to improve brain function and gastrointestinal functions. Black pepper also increases the bioavailabilityi  XThe extent and rate at which a medication or other substance is absorbed and used by the body after ingestion. of nutrients and therapeutic drugs (16), (17). Another research claims that black pepper stimulates skin pigment cell proliferationi  XThe process by which cells grow, divide, and multiply which leads to an increase in the number of cells. and dendrite formationi  XThe process of producing dendrite, the short branches of the nerve cells that receive communication from other cells. and therefore can be used to treat skin depigmentation problems such as vitiligoi  XA chronic skin disease that causes loss of skin color in patches due to genetic changes, stress, or chemical exposure. (18). Black pepper is a natural remedy that has antimicrobial properties and therefore, can help to address microbial infections and insect bites (19). A study also confirmed that inhaling vapors from the black pepper oil can help smokers kick the butt (20). It is also an effective home remedy for a sore throat and cold. Black pepper helps in thermogenesis, which boosts metabolism and helps in calorie and fat burning. It is also a potent antidepressant and therefore, aids in appetite suppression and prevents stress and emotional eating.

7. Black Pepper Side Effects

Consuming too much black pepper can lead to gastrointestinal problems and stomach upsets.

  1. Consuming too much black pepper during pregnancy can lead to miscarriage.
  2. Direct application of too much black pepper on your skin may irritate the skin.

8. Useful Tip

Make sure to drink at least half a cup of water after consuming black pepper. You should also include half cup of fat-free yogurt in your diet to soothe the intestinal walls. I would also recommend that you watch your meal portion sizes and do light stretching exercises every day to lose weight fast.

9. Caution

Consuming too much black pepper can seriously harm you and therefore if you feel uneasy and if a burning sensation in your stomach persists, stop use of black pepper immediately.

The benefits of black pepper for weight loss are many as we see above. With its active ingredient piperine, black pepper not only helps boost your body’s fat metabolism but also helps better absorption of essential nutrients. Loaded with vital vitamins, minerals, healthy fats, and dietary fiber, black pepper is a beneficial and easily available spice. You can include about 1-2 teaspoons of black pepper in the form of oil, tea, or powder in your daily diet and wellness routine to help see a visible difference over time.

Frequently Asked Questions

Does black pepper help in burning belly fat?

Yes. Black pepper contains piperine, which boosts fat metabolism and may help burn belly fat. So, adding it to the diet along with proper exercises and lifestyle management will help burn belly fat fast.

Is black pepper hot or cold?

Black pepper is considered a warm or hot food, as it (along with other spices) produces heat in the body.

Is black pepper a natural fat burner?

Piperine, a substance in black pepper, enhances metabolism and digestion and prevents the body from storing fat. Regular consumption of black pepper tea will help you manage your weight.

What is turmeric and black pepper good for weight loss?

Together, black pepper and turmeric can aid in weight loss because curcumin has been shown to reduce fat storage and even aid in fat burning, and black pepper has piperine, a compound with thermogenic properties, which burns fat as mentioned above.

Is cinnamon and black pepper good for weight loss?

Your body’s metabolism can be accelerated by drinking a herbal tea flavored with cinnamon, black pepper, and honey. In addition to suppressing appetite, cinnamon aids in lowering insulin resistance. Hence cinnamon and black pepper help in weight loss.

Are there any natural alternatives to black pepper for weight loss?

You can try alternatives like ginger, which also has thermogenic (fat-burning) properties, and cayenne pepper to lose weight.

Key Takeaways

  • Piperine in black pepper improves metabolism and burns fats.
  • Consuming black pepper fosters a healthy gut by reducing constipation and bloating.
  • Black pepper intake can improve digestion and help in controlling weight.
  • Take only 1-2 teaspoons of black pepper per day. Overconsumption might upset the stomach.

Learn the simplest way to lose weight with black pepper and lemon juice! Check this video to get the tips and tricks to help you shed those extra pounds quickly and easily!

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