Do you want to lose weight? If so, you’re not alone. Many people are looking for a way to shed those unwanted pounds. And if you’re looking for a natural way to do it, you may want to consider using turmeric. Turmeric is a spice that has been used for centuries in India for its medicinal properties. It has many benefits, including the ability to help you lose weight. In this blog post, we will discuss how turmeric for weight loss is a great option and some of the other health benefits it offers.
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Weight Loss Benefits Of Turmeric
Here are 8 comprehensive ways turmeric helps in weight loss:
May Block Fats
Curcumin is a compound found in turmeric that has been studied for its potential weight loss benefits. Several studies have linked curcumin to increased fat burning and reduced fat accumulation. It may also reduce inflammation, which can help you lose weight by improving your metabolic rate.
One study published in the journal Phytotherapy Research found that taking curcumin for eight weeks reduced body fat and waist circumference in overweight adults.
Similarly, another study published in the journal Nutrition found that taking curcumin for eight weeks reduced body weight, waist circumference, and fat mass. Additionally, curcumin has been found to reduce levels of the hormone leptin, which can help regulate appetite and aid in weight loss.
May Stimulate Thermogenesis
Thermogenesis is the process in which your body burns calories to produce heat. Turmeric has been found to stimulate thermogenesis, which can help boost your metabolism and increase the number of calories you burn.
One study published in The American Journal of Clinical Nutrition found that taking curcumin for eight weeks increased fat burning and thermogenesis in overweight adults.
Furthermore, another study in the International Journal of Obesity found that taking curcumin for 12 weeks increased thermogenesis in overweight and obese individuals. What’s more, a number of studies have found that turmeric can increase energy expenditure and fat burning.
May Reduce Appetite
Turmeric may also help reduce appetite and cravings, making it easier to stick to a healthy eating plan. One study published in the journal Critical Reviews in Food Science and Nutrition found that taking curcumin for eight weeks reduced hunger and food cravings.
Similarly, another study in the journal Phytotherapy Research found that taking curcumin for eight weeks reduced hunger in overweight adults. Additionally, a number of studies have found that curcumin may reduce levels of the hormone ghrelin, which is responsible for stimulating appetite.
May Enhance Fat Burning During Exercise
Turmeric may also help enhance fat burning during exercise. One study published in the journal Phytotherapy Research found that taking curcumin for eight weeks improved fat burning during exercise in overweight adults.
Similarly, another study in the journal Nutrition found that taking curcumin for eight weeks increased fat oxidation and fat burning during exercise. Additionally, a number of studies have found that turmeric may reduce oxidative stress, which can help improve exercise performance and fat burning.
May Reduce Body Fat
Turmeric may also help reduce body fat. Several studies have found that taking curcumin for eight weeks reduced body fat and waist circumference in overweight adults.
Similarly, another study in the journal Nutrition found that taking curcumin for eight weeks reduced body weight, waist circumference, and fat mass.
What’s more, a number of studies have found that turmeric may reduce levels of the hormone leptin, which can help regulate appetite and aid in weight loss. Additionally, curcumin has been found to reduce inflammation, which can help improve metabolic rate and aid in weight loss.
May Improve Gut Health
Turmeric may also help improve gut health. Gut health and weight loss are closely linked, and improving gut health can be beneficial for weight loss. One study published in the journal Nutrients found that taking curcumin for eight weeks improved gut health by reducing inflammation and increasing the diversity of beneficial bacteria in the gut.
Similarly, another study in the journal Molecular Nutrition & Food Research found that taking curcumin for eight weeks improved digestive health by reducing inflammation and increasing beneficial bacteria.
What’s more, a number of studies have found that turmeric may reduce the risk of certain gastrointestinal diseases, such as ulcerative colitis. Additionally, curcumin has been found to improve gut permeability, which can help improve nutrient absorption.
May Lower Cholesterol
Turmeric may also help lower cholesterol levels. One study published in the journal Nutrition & Metabolism found that taking curcumin for eight weeks reduced total cholesterol, LDL (“bad”) cholesterol, and triglycerides in overweight adults.
Similarly, another study in the journal Phytotherapy Research found that taking curcumin for eight weeks reduced cholesterol levels and improved heart health markers.
Additionally, a number of studies have found that turmeric may reduce levels of the enzyme HMG-CoA reductase, which is responsible for producing cholesterol in the body. Furthermore, curcumin has been found to reduce inflammation, which can help lower cholesterol levels, which can further help in weight loss.
May Lower Blood Pressure
Turmeric may also help lower blood pressure. Reducing blood pressure helps in weight loss by improving circulation and improving the functioning of the heart.
Several studies have found that taking curcumin for eight weeks reduced systolic and diastolic blood pressure in overweight adults. Similarly, another study in the journal Nutrition & Metabolism found that taking curcumin for eight weeks reduced blood pressure in people with prehypertension.
What’s more, a number of studies have found that turmeric may reduce levels of the enzyme angiotensin-converting enzyme (ACE), which is responsible for regulating blood pressure.
Other Benefits Of Turmeric
Here are other benefits of turmeric
May Improve Brain Function
Turmeric may also help improve brain function. One study published in the journal Frontiers in Aging Neuroscience found that taking curcumin daily for 12 weeks improved memory and attention in older adults.
Similarly, another study in the journal Psychopharmacology found that taking curcumin for four weeks improved memory and mood in healthy adults. What’s more, a number of studies have found that turmeric may reduce levels of the hormone cortisol, which can help reduce stress and improve focus. Additionally, curcumin has been found to reduce inflammation, which can help improve cognitive function.
May Protect Against Cancer
Finally, turmeric may also help protect against cancer. Several studies have found that taking curcumin for eight weeks reduced the risk of developing certain types of cancer.
Similarly, another study in the journal Phytotherapy Research found that taking curcumin for eight weeks reduced the risk of developing certain types of cancer. Additionally, a number of studies have found that turmeric may reduce inflammation and oxidative stress, which can help protect against cancer. Furthermore, curcumin has been found to alter the expression of certain genes that are involved in the development of cancer.
May Help Prevent Diabetes
Turmeric may also help prevent diabetes. One study published in the journal Nutrition & Metabolism found that taking curcumin for eight weeks reduced blood sugar levels in people with prediabetes.
Similarly, another study in the journal Diabetology & Metabolic Syndrome found that taking curcumin for eight weeks reduced insulin resistance and improved blood sugar control in people with prediabetes.
What’s more, a number of studies have found that turmeric may reduce levels of the enzyme glucokinase, which is responsible for regulating blood sugar levels. Additionally, curcumin has been found to reduce inflammation, which can help protect against diabetes.
May Improve Skin Health
Finally, turmeric may also help improve skin health. One study published in the journal Phytotherapy Research found that taking curcumin daily for 12 weeks improved skin health in adults with mild-to-moderate acne.
Similarly, another study in the journal Acta Dermato-Venereologica found that taking curcumin for eight weeks improved skin health in adults with psoriasis.
What’s more, a number of studies have found that turmeric may reduce levels of the hormone cortisol, which can help reduce stress and improve skin health. Additionally, curcumin has been found to reduce inflammation, which can help improve skin health.
May Help Reduce Arthritis Pain
Turmeric may also help reduce arthritis pain. One study published in the journal Phytotherapy Research found that taking curcumin daily for six weeks improved pain and function in people with osteoarthritis.
Similarly, another study in the journal Clinical and Experimental Rheumatology found that taking curcumin daily for six weeks improved pain and function in people with rheumatoid arthritis.
What’s more, a number of studies have found that turmeric may reduce inflammation and oxidative stress, which can help reduce arthritis pain. Additionally, curcumin has been found to alter the expression of certain genes that are involved in the development of arthritis.
How To Incorporate Turmeric Into Diet For Weight Loss?
Incorporating turmeric into your diet is easy and can be done in a variety of ways. Here are some ways to get started
- Soups: Add turmeric to soups or stews for an added burst of flavor. Furthermore, turmeric can be added to many breakfast options like oatmeal, smoothies, or eggs.
- Spices: Incorporate turmeric into a variety of dishes by adding it to your spice rack. You can add a pinch or two to any savory dish. Moreover, you can even sprinkle it onto fruits and vegetables for an extra kick of flavor.
- Tea: Add turmeric to your favorite tea or herbal blend for a delicious and healthy drink.
- Juice: Add fresh turmeric root or powder to a juice or smoothie for an extra boost of antioxidants and flavor.
- Supplements: Supplementing with turmeric is also a great option for those who want to increase their intake. There are many turmeric supplements available on the market. Be sure to talk to your doctor about which one is best for you.
For those looking to add a little more flavor and nutrition to their diet, adding turmeric is an excellent choice.
What Is A Safe Amount Of Turmeric To Take Daily?
When it comes to turmeric, it is important to start with a small amount and work your way up. The recommended daily dose of turmeric is usually around 500 mg. The recommended amount can vary depending on your individual needs and health goals. Generally speaking, it is safe to take up to 8,000 mg of turmeric per day. Make sure to divide doses throughout the day. Always talk to your doctor before taking any supplements or herbs to make sure they are right for you.
When taking supplements, it is important to read the label carefully and follow the manufacturer’s instructions. It is also important to remember that supplements are not intended to replace a healthy and balanced diet. It is still important to eat a variety of nutrient-rich foods. Additionally, taking more than the recommended dose can increase your risk for adverse effects. Adverse effects include upset stomach, nausea, and diarrhea. So it is always best to start with a small amount and talk to your doctor before increasing the dose.
Conclusion
Turmeric is a powerful and versatile herb with numerous health benefits. It has been studied for its potential to reduce inflammation, improve skin health, and even reduce arthritis pain. The best way to reap the benefits of turmeric is by incorporating it into your diet. You can add turmeric to soups, spices, tea, and juice, and take supplements. However, it is important to start with a small amount and talk to your doctor before increasing the dose. With proper usage, turmeric can be an excellent addition to any health journey. We also provide effective online arthritis physiotherapy.
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