People from all walks of life in the United States and around the globe are struggling with the adverse effects that obesity has on the body. Trying to lose weight while being overweight can be one of the most challenging things you can overcome. It feels like you are stuck and you can’t lose any weight regardless of what you do.
Fortunately, recent research has indicated that there are natural substances that can possibly help with weight loss. One of the most promising natural compounds that researchers are excited about is Turmeric Curcumin. You may have heard of Turmeric before since it’s in a lot of Indian food as well as other food dishes from around the world.
At this point, you might be thinking “How does a common food ingredient help with weight loss?” Don’t worry we will go over all of that. We spent a ton of time creating this Turmeric guide and we hope it helps you! Below you will find everything you need to know about how Turmeric can help you lose weight.
What is Turmeric?
Turmeric (Curcuma longa) is a rhizomatous plant that is part of the ginger family. It’s most commonly grown in India and Southeast Asia. The part of the Turmeric plant that is harvested is its roots which are ground up into a powder. Turmeric powder is bright orange and has been used as a dye for centuries.
Most people cook with Turmeric powder and use it as a spice. You can most likely find Turmeric in curries as well as other Indian and Asian inspired dishes. Though, science is now starting to research the many health benefits that people are claiming that they have gotten from using Turmeric.
One of the more recent claims is that Turmeric can be effectively used to help with weight loss. While at first glance you wouldn’t think that this spice could actually produce weight loss results. But scientists may have found the powerful ingredient inside of Turmeric that is responsible for its supposed weight loss benefits.
Health Benefits of Turmeric
Turmeric has been used because of its health benefits for hundreds if not for thousands of years. It’s widely known to be a potent anti-inflammatory. Because of its anti-inflammatory properties, it’s used as an effective treatment for arthritis and for joint and muscle pain relief. There are many studies that back up these claims.
It wasn’t until recently that researchers and scientists found other benefits that Turmeric possesses. One of the most surprising benefits that were found to be true about Turmeric is that it seems to be a powerful fat burner.
At first glance, you wouldn’t think that a spice could be good at helping you get rid of fat. But as experts took a deeper look into Turmeric they found a special ingredient that was actually able to help assist with weight loss.
Turmeric’s Secret Ingredient to Combat Weight Loss
The root of the Turmeric plant contains a powerful ingredient that is responsible for all of its health benefits. This Ingredient helps you lose weight, reduce inflammation, regulates blood sugar, and more. You might have even heard of this ingredient before, it’s called Curcumin or Curcuminoids.
You will often see supplement manufacturers label their Turmeric products as Turmeric Curcumin. This is because Turmeric roots contain 2% to 5% Curcumin. In health supplements, you want a high level of Curcumin extract because it contains all of the beneficial properties that you would desire. While Turmeric by itself is the spice that people want in their curries.
When you are looking to purchase a high-quality Turmeric Curcumin supplement. You need to make sure that it has high levels of Curcumin. It’s essential that it contains at least 95% Turmeric Curcuminoids. Also, additives like BioPerine (black pepper) and ginger are said to enhance Turmeric’s weight loss abilities.
Research That Supports Turmeric For Weight Loss
You don’t have to just rely on our word that Turmeric Curcumin is effective for weight loss. There have been numerous studies that have concluded that it does, in fact, help people lose weight.
The mechanisms that Turmeric uses to induce weight loss is quite unique. For instance, you wouldn’t think that by reducing inflammation it would cause you to lose weight. But when our bodies have less inflammation it reduces stress which then helps the body burn fat at a quicker pace.
Think of it this way, when everything in your life is going great and you have little to no stress you tend to make healthier choices. But when things start going bad and stress is just piling up on top of itself. People will usually start making unhealthy choices that increase inflammation and causes rapid weight gain.
Below is just a couple of studies that researched the weight loss benefits that this orange spice can provide. There are many more in-depth peer-reviewed studies out there that talk about the many other health benefits that Turmeric has.
Potential Role of Bioavailable Curcumin in Weight Loss
This controlled clinical trial conducted in 2015 had 44 participants. They began the trial by administering a diet and various lifestyle changes to see how much weight they could lose. This part of the trial they gave zero Turmeric. At the conclusion of the first 30 days, the participants lost 1.88% of body weight and a reduction of .70% body fat.
In the next 30 days of this trial, they added Turmeric Curcumin. They wanted to see how effective Turmeric is against dieting alone. Surprisingly at the end of the 2nd 30 days, Turmeric was able to increase weight loss to 4.91% of body weight and have a reduction of 8.43% body fat.
Not only was it found that Turmeric is more effective at weight loss then just dieting alone. But it produced 2x better overall weight loss results compared to dieting and body fat was decreased more than 12x faster.
Turmeric Curcumin & Obesity
This study was an overview of Turmeric on how it’s able to help reduce the effects of obesity. Curcumin anti-inflammatory benefits play a major role in helping promote fat loss. It is believed to be one of the key factors on how Turmeric works to reduce the amount of body fat that is found throughout the body.
According to this study, “Curcumin directly interacts with white adipose tissue to suppress chronic inflammation“. What this means is that Curcumin is able to interact with the white adipose tissue (body fat) to reduce inflammation in those areas. This triggers fat burning within the body and that is why people notice weight loss while taking Turmeric.
Targeting Inflammation-Induced Obesity & Metabolic Diseases
This 2010 study discussed the possible benefits that Turmeric and other spices like piperine, capsaicin, and fenugreek have on the prevention of obesity and diabetes. It was noted that one of the best ways that Turmeric has to help combat weight loss is that it fights against insulin resistance by lowering blood sugar levels and by reducing inflammation.
Turmeric Dosage For Weight Loss
When most people start researching Turmeric for weight loss they most often want to know how much they need to take in order for it to be effective. The dosage of Turmeric varies based on what kind of benefits that you want from it.
The easiest way to take Turmeric is with the use of supplements. As we have already stated it’s very important that you get a supplement that is standardized with 95% Curcuminoids. You need to be careful because there are some companies out there that will try to sell you an inferior product that has less than 95% Curcuminoids.
When you are trying to figure out the dosage you should take. Make sure you follow the directions on the supplement bottle. But if for some reason you don’t have instructions or you are taking Turmeric powder. An effective Turmeric dosage for weight loss is 400 – 600 milligrams 3 times a day.
Of course, if you need to adjust the amount of Turmeric you are taking to better fit your needs you can easily do so. Turmeric is considered to be very safe and as long as you aren’t taking way too much then you should be fine.
Those that have serious medical issues need to be cautious when starting any new supplements. There is a possibility for Turmeric to interfere with certain medications (blood thinners). If you have any concerns at all you should talk to your doctor.
Side Effects of Turmeric
Most people will experience absolutely ZERO side effects from taking Turmeric. But just like with anything there are some people that do have some negative effects from taking it. Some of the most common side effects that are often associated with Turmeric are usually mild and go away very quickly. Below are the most reported side effects of Turmeric use.
– Increased Risk of Bleeding
– Headache & Nausea
– Hyperactive Gallbladder Contractions
– Digestive Issues
– Kidney Stones
Keep in mind that these side effects are very rare. The side effects of Turmeric have usually occurred because the person took a dose that was too high or because they had a serious underlying medical condition.
How to Take Turmeric?
An easy way to take Turmeric is adding it to your diet. You can either make a curry with it or use it to add flavor to your meals. Now if you don’t like the taste of Turmeric you can always take it in capsule form. The correct way to take Turmeric varies between these two methods.
Taking a Turmeric supplement is a quick way to get the required amount of Curcumin that can assist you with weight loss. The most common Turmeric supplements come as capsules but it can also be found as a liquid.
Choosing between a Turmeric liquid or capsules really comes down to your personal preference. If they contain the same ingredients then they will work the exact same way. For most Turmeric supplements you should take it 3 times daily 30 minutes before a meal with an 8oz glass of water.
Spice it Up!
If you like the taste of Turmeric already then it will be very easy for you to add more Curcumin into your daily routine. The most common food dish that needs Turmeric is curry. There are many different ways to make curries based on what you like.
Besides eating curry to get Turmeric into your diet. You can buy pure Turmeric powder and add it to a variety of different foods from smoothies to teas there is a Turmeric recipe for everyone.
Ways To Increase Turmeric’s Weight Loss Effects
While taking Turmeric on its own will give you plenty of weight loss benefits. Many have taken this golden spice with other natural ingredients to increase its effectiveness. The idea behind combining Turmeric with other ingredients is that you can get a synergistic effect that has the potential of increasing your results significantly.
Some of the ways that these natural ingredients are able to enhance Turmeric’s abilities is that it improves the absorption which allows the active ingredient to be more bioavailable. In other words, your body uses Turmeric more effectively. Also, other ingredients like natural appetite suppressants are added with Turmeric so that it’s kinda like a one-two punch for weight loss.
For example, Turmeric is a powerful fat burner and when taken in the right doses you will start noticing weight loss. When you combine an appetite suppressant to help fight food cravings you will eat less food. So not only will Turmeric fight fat but the appetite suppressant will aid you in eating fewer calories.
Turmeric Recipes For Weight Loss & More
If you have decided that you would rather consume Turmeric than use a supplement. Then you will find all of the best recipes below. Some of these recipes sound a little bizarre but they really can enhance your health.
A couple of these recipes are 100s of years old while there are some that are relatively new. Each individual recipe combines other beneficial ingredients with Turmeric to increase the health benefits that it’s able to provide you with.
If you don’t like the taste of one recipe go ahead and try another one. You are bound to find something that you will enjoy. And if you don’t like these Turmeric recipes then you can always use a supplement to get your daily dose of this amazing superfood.
Golden paste is one of the most commonly used Turmeric recipes. It’s a combination of Turmeric, black pepper, and a healthy fat like coconut oil or olive oil. The combination of black pepper and a healthy fat are said to increase absorption of Curcumin by as much as 2,000 percent.
The reason why you may want to try golden paste is that it’s supposed to provide you with a variety of different health benefits. These benefits include relieving pain from arthritis, helping with digestive issues, lower blood sugar levels, and more.
Below you will find a simple golden paste recipe that is widely used. If you going to try golden paste or have tried it before we would love to hear how it worked for you.
Simple Golden Paste
1 1/2 Teaspoon
Coconut Oil or Olive Oil
Add Turmeric powder and water into a pan. Slowly heat up these two ingredients while stirring together until it forms a thick paste. This process can take 5 to 8 minutes. Make sure that you don’t overheat the mixture. If there is too much liquid then add some Turmeric powder to balance it out. Or if it’s too powdery add a little bit more water.
Now add black pepper and oil to your Turmeric paste. You need to make sure that everything is properly mixed. After you are done let the golden paste cool down and then you can put it in the refrigerator. The shelf life of golden paste is only a couple of weeks so only make as much as you are planning on using.
Other Turmeric Uses
Besides the many health benefits that Turmeric offers it has many other uses. Some of the uses of Turmeric are surprising while others make sense. Below is a list of just a few of the things that people use Turmeric for.
It probably isn’t a surprise that Turmeric has been used as a dye for 100s if not for 1000s of years. Today, in some parts of the world Turmeric is still used to dye fabrics because of how well it works and the bright colors (shades of yellow) it’s able to produce. There are some people that even use Turmeric to dye their hair.
You might not think a dye can actually brighten your teeth. But many people have had a lot of success getter whiter teeth using a Turmeric toothpaste. When Turmeric is used for teeth whitening purposes it acts as a mild abrasive that’s able to polish teeth clean and helps get rid of yellowing. There are a variety of different Turmeric toothpaste recipes out there that include coconut oil and baking powder.
Dentists recommend that you don’t overuse Turmeric toothpaste because it has the possibility of rubbing enamel away. Though, this can only happen if you use it excessively (like twice a day every day). If you use it every once in a while to quickly whiten your teeth you should have no problems.
Also, since Turmeric stains everything it comes into contact with (besides your teeth) your toothbrush will be stained and you need to be careful not to get any on your clothes.
When our skin is exposed to the sun’s Ultraviolet B (UVB) light it causes it to become inflamed and irritated. Turmeric sunscreen is able to use its anti-inflammatory and anti-oxidant properties to help counter the negative effects that the sun inflicts on us.
Getting Rid of Acne
A recent popular use of Turmeric is to make a face mask out of it. It’s said that it’s supposed to help fight acne and other skin related issues. The way it helps get rid of acne is that it reduces inflammation and gets rid of harmful bacteria that is damaging the skin. There are a variety of Turmeric mask recipes out there that involve rose water, coconut oil, honey, lemon, aloe vera, and more.
Should You Use Turmeric Curcumin?
Turmeric has been found to be very safe and it has many health benefits that are quite appealing. If you are trying to lose weight then Turmeric is one of the best natural substances that can actually provide you with real weight loss results.
Even if you aren’t looking to lose weight Turmeric is effective for many other ailments. Its anti-inflammatory properties are very unique. Those that suffer from joint pain finally get relief when they add Turmeric to their daily routine.
Let’s not forget that Turmeric actually tastes quite good. You can add it to almost any dish and it will brighten up its flavor. With all of Turmeric’s health benefits and its versatility as a spice, you really can’t go wrong taking it.