It is no arcane knowledge that what food you consume plays a vital role when it comes to weight loss, but spices you use can similarly play an essential role during your weight loss training. Spices and herbs boost fat burning and fight cravings as well as weight loss.
Fenugreek
Fenugreek is a usual spice that can be generally found in households and is derived from a plant belonging to the legume family, called Trigonella foenum-graecum.
Multiple studies have shown that fenugreek usage can help bring down food intake and control appetite when it comes to weight loss.
A study consisting of 18 people found that a supplement of 8 grams of fenugreek fiber on a day to day basis helped reduce food intake and hunger while increasing the feeling of fullness compared to a control group.
Another study found that fenugreek seed extracts reduced daily fat consumption by 17% compared to a placebo, which resulted in a lesser number of calories consumed over the course of a day.
Cayenne Pepper
Cayenne Pepper is a variety of chili pepper that people generally use to bring the flavor of spice to a dish.
Cayenne pepper gets its signature heat as well as the health benefits that it can offer from a compound it contains called capsaicin.
Some research has found that capsaicin can help boost metabolism slightly, which increases the number of calories you burn over the course of a day.
A small study has shown that intake of capsaicin capsules decreased total calorie intake and increased fullness levels.
Another study consisting of 30 people found that consuming a meal that contained capsaicin brought down ghrelin levels, a hormone responsible for prompting hunger.
Ginger
The spice ginger is made from the rhizome of Zingiber officinale, a flowering ginger plant.
Commonly used as a natural remedy in folk medicines for numerous types of ailments, some research has also shown that ginger can help in weight loss.
A review of 14 human studies found that complementing ginger helped remarkably reduce belly fat and body weight.
A review of 27 animal, test-tube, and human studies similarly concluded that ginger could aid in weight loss by fat burning and raising metabolism while simultaneously reducing appetite and fat absorption.
Oregano
Oregano is an herb that belongs to the same family of plants as basil, mint, rosemary, thyme, and sage; oregano is a perennial herb.
It contains a powerful compound called carvacrol, which can aid in weight loss.
A study on mice put on a high-fat diet that contained carvacrol or not discovered that the group that received carvacrol gained significantly lesser body fat and weight than the control group.
Carvacrol supplements directly influence some of the proteins and genes that control fat synthesis in the body.
However, research on carvacrol and oregano and their effects on weight loss are still limited, mainly human-based studies.
Ginseng
Ginseng is a plant that contains health-promoting properties that are often in traditional Chinese culture, considered a staple.
It can be divided into several different types, including Chinese, American, and Korean, belonging to the ginseng plant’s same genus.
Numerous studies have suggested that ginseng can aid in weight loss.
A small study found that consuming Korean ginseng twice a day for eight weeks resulted in quantifiable cutting in body weight and microbiota composition changes in the gut.
Another animal study showed that ginseng countered obesity by delaying intestinal fat absorption and changing fat formation.
However, larger scale and high-quality studies are required to survey ginseng’s effect on weight loss in people.
Caralluma Fimbriata
Caralluma Fimbriata is an herb that is commonly used in numerous diet pills.
It functions by raising serotonin levels, which is a neurotransmitter that directly influences appetite.
A 12-week study consisting of 33 people showed that participants who consumed Caralluma Fimbriata had a notably substantial decrease in body weight and belly fat than the participants on placebo.
Another small study found that consumption of 1 gram of Caralluma Fimbriata on a day to day basis for two months resulted in a decrease in hunger levels and weight compared to a control group.
Turmeric
Turmeric is a spice popular known for its vibrant color, flavor, and its powerful medicinal properties.
Curcumin provides turmeric most of its medical properties, a chemical that has been studied considerably for its effect on weight loss to inflammation.
A study consisting of 44 overweight people found that consuming curcumin daily for a month was proven to decrease belly fat, increase weight loss by 5%, and enhance fat loss.
Another study on animals showed that supplementing mice with curcumin for 12 weeks helped reduce body fat and body weight by blocking fat synthesis.
However, it is important to note that these studies use concentrated curcumin in a higher amount than available in an average dose of turmeric.
Conclusion
Besides punching in a twist of flavor to your favorite dishes, numerous spices and herbs have been proven effective in raising metabolism, promoting feelings of fullness, and enhancing fat burning.
Utilizing varied kinds of spices with their health benefits in mind can be a simple yet effective aid in your weight loss journey.
