Turmeric For Weight Loss: Does It Actually Work?

Written by Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist

Turmeric is a regular kitchen ingredient in many Indian households. It has many health benefits, and using turmeric for weight loss is now a growing trend. This herb is more effective and safer than most other fancy weight loss pills that break the bank. Turmeric is loaded with antioxidants and has anti-inflammatory properties that make it ideal for weight loss. Moreover, it has been used to address many health problems since ancient times. Modern research also backs the good effects of consuming turmeric. Hence, it is a good time to replace those weight loss pills with turmeric for weight loss. Here’s how turmeric aids weight loss and how you can add it to your diet. Read on.

1. How Turmeric Aids Weight Loss ?

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One of the reasons of weight gain is low-grade metabolic inflammation. Turmeric contains a polyphenol, curcumin that possesses anti-inflammatory and antiobesity properties. This property of curcumin helps to suppress white adipose tissue inflammation. Curcumin also inhibits fat cell proliferation and promotes adiponectin secretion, an anti-inflammatory agent secreted by fat cells (1) (2).

Another way in which turmeric helps weight loss is by regulating sugar levels and preventing insulin resistance. As a result, excess fat is not retained in your body. People who are overweight or obese are prone to diabetes, eating turmeric protects them from this condition.

It has been seen that regular consumption of turmeric increases the bile present in the stomach. Bile is a digestive juice that helps in emulsifying fat and consequently, its metabolism. So, this is another way in which turmeric is effective in weight loss.

2. How To Use Turmeric For Weight Loss ?

Turmeric And Cinnamon Tea For Weight Loss

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  • 1 teaspoon fresh turmeric paste
  • ½ teaspoon cinnamon powder
  • ½ teaspoon fresh mint leaf paste
  • 1 cup water
How To Prepare
  1. Pour a cup of water into a saucepan and add the cinnamon powder.
  2. Boil the water till it reduces to half.
  3. Pour it into a cup and let it cool down to a temperature which is neither hot nor cold.
  4. Add turmeric and mint paste.
  5. Stir well. If needed, strain it before drinking.

Cinnamon helps to improve insulin sensitivity and is a potent antioxidant (3).

Mint leaves have antioxidant properties which help to treat allergies and cold. It also supports the digestive system, treats Irritable Bowel Syndrome, and helps to relieve pain (4).

Turmeric Milk For Weight Loss

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  • 1 cup fat-free milk
  • 1 teaspoon turmeric powder
How To Prepare
  1. Heat the milk in medium flame for about 6-7 minutes.
  2. Pour the milk into a glass and add the turmeric powder.
  3. Stir well.

Milk is a great source of calcium and therefore helps to strengthen the bones and protects women from the risk of osteoporosis (5).

Ginger Turmeric Tea For Weight Loss

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  • ½ teaspoon fresh ginger paste
  • 1 teaspoon fresh turmeric paste
  • 1 ½ cup water
How To Prepare
  1. Pour the water into a saucepan.
  2. Add ginger and turmeric paste and let it come to a boil.
  3. Immediately turn off the heat and let it cool to room temperature.
  4. Strain it before drinking.

Ginger has anti-flatulent, appetizing, bad cholesterol-lowering, and gastro-protective properties (6). Hence considering turmeric tea for weight loss is a healthy option.

Turmeric And Centella Juice to Loose Weight

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  • 1 teaspoon fresh turmeric paste
  • 1 teaspoon fresh Centella paste
  • 1 cup water
How To Prepare
  1. Add the turmeric and Centella paste to a cup of water and leave it for half an hour in the fridge.
  2. Strain the water before drinking.

Centella (Centella asiatica) is a herb that tastes sour and is used to cure skin problems, poor digestion, improves cognition, and prevents female genitourinary tract diseases (7).

Turmeric And Garlic Shot for Weight Loss

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  • 1 teaspoon fresh turmeric paste
  • ½ teaspoon fresh garlic clove
  • 1 tablespoon lemon juice
  • 90 ml water
How To Prepare
  1. Add lemon juice, turmeric and garlic paste to 90 ml water.
  2. Stir well before drinking it in one go.
  • Garlic helps to prevent metabolic diseases, reduces the risk of diabetes, hyperlipidemia, thrombosis, and hypertension (8).
  • Lemons prevent body fat accumulation, hyperlipidemia, and insulin resistance .

3. When To Consume Turmeric For Weight Loss ?

  • Consume turmeric tea or turmeric juice in the morning before breakfast.
  • Consume turmeric milk before going to bed.

4. Benefits Of Turmeric

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Apart from aiding weight loss, turmeric has a myriad of other benefits.

  1. Turmeric has anti-inflammatory properties and therefore helps to prevent diseases such as arthritis, pancreatitis, and inflammatory bowel disease (10).
  2. Turmeric has antimicrobial properties and therefore can be used in food as a preservative and the pharmaceutical industry for preparing antimicrobial formulations (11).
  3. Turmeric can help prevent atherosclerosis, atrial and ventricular arrhythmias since it has anti-thrombotic and anti-inflammatory properties (12).
  4. Turmeric polyphenol, curcumin, and its derivative bisdemethoxycurcumin prevent blood clotting since it possesses anticoagulant properties (13).
  5. Turmeric can also be applied topically to prevent skin diseases such as acne, vitiligo, psoriasis, and facial photoaging  (14).
  6. Turmeric has anti-cancer properties and has shown to inhibit unlimited cell proliferation (15).
  7. Turmeric enhances the functions of the body’s defense cells and antibody production (16).

5. Precautions

Too much of anything can be bad, and the same principle applies to turmeric as well. First of all, it is never a good idea to take supplements of anything when you can easily find in an organic form. So, try to use the powder, or better yet, use the raw roots instead of taking supplements.

  • You must also be careful about the dosage. It is recommended to limit your daily turmeric consumption to 1,500 mg. For best results, 500 mg is sufficient.
  • Apart from that, many people suffer from allergic reactions to turmeric, and the reactions might range from mild inflammation and itching to violent bouts of diarrhea, gastric upset, and nausea. If you develop rashes on using a lotion containing turmeric, do not ingest the spice.
  • Also, as already mentioned, turmeric increases the bile production (17). Used bile is stored in the gall bladder. Increased bile secretion can aggravate gallbladder problems and forms stones in the gallbladder or the duct.
  • Although it is known to be anti-inflammatory, turmeric can act as a stimulant of gastric acid secretion. If you already suffer from acid reflux or hyperacidity, the slightly acidic turmeric may worsen the situation.
  • If you feel any discomfort or pain after taking turmeric, consult the physician and seek medical help.

6. Useful Tip

Apart from taking your daily recommended dose of turmeric, you should also control your meal’s portion size, avoid junk food and simple carbs, eat veggies, fruits, healthy fats, and protein. If time permits, exercise at least 3 times a week.

Losing weight is not easy, but when you incorporate turmeric into your daily routine, you will be amazed to see how your body starts healing from within. As that happens, most of your health problems will disappear, obesity being one of them. So, start consuming turmeric today to lose weight and live a healthier life.

Cheers to good health!

The benefits of turmeric for weight loss are attributed to curcumin, a polyphenol that prevents the inflammation of the adipose tissue. Moreover, this herb and spice also helps keep insulin resistance at bay by managing blood sugar levels and preventing excess fat buildup. Besides weight loss, turmeric also aids in reducing the risk of cancer, inflammatory bowel disease, pancreatitis, skin conditions (like acne and psoriasis), and improving immunity. So, try out the turmeric recipes listed above before breakfast and before going to bed to induce weight loss naturally.

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