What Adding Turmeric to Your Diet Does for Weight Loss

Turmeric (Turmeric Longa) is a popular spice known for its intense yellow color. Studies suggest that curcumin, the active ingredient in turmeric, can help lose weight due to its antioxidant and anti-inflammatory effects. However, this may depend on how your body absorbs turmeric, among other factors.

Curcuma supplements – especially those that have been improved to increase bioavailability (improvement in body absorption) – can help you lose weight. Turmeric is the most effective for weight loss when associated with lifestyle changes,

A study revealed that people who used turmeric for weight loss had a reduction of 2 to 10% of body fat, waist tower, the circumference of the hip and the body mass index (BMI).

The capacity of turmeric to promote weight loss can be due to the main compound of the spice, curcumin, which has antioxidant and anti-inflammatory properties.

Although more research is needed to confirm these effects, turmeric can help you lose weight and reduce your waister because it:

• Stimulates metabolism thanks to an increase in calories combustion activities in brown and white fats
• Reduces inflammation, which has been associated with obesity
• Reduces adipogenesis (the production of new fat cells)
• Regulates hormones like leptin and adiponectin that influence hunger, metabolism and weight
• Helps the body to use more energy instead of storing it as fat
• Acts as a gentle prebiotic that helps regulate intestinal health

There are several ways to add turmeric to your daily routine to get its weight loss advantages. You can cook with dried spices, fresh root juice or take it as a supplement.

Food and drink

You can add turmeric like cooking spice or make turmeric plans or slats of golden milk. However, although these options can taste good, your body does not absorb the curcumin of food well.

In addition, there is not much curcumin in a teaspoon of turmeric powder. Studies suggest that turmeric contains approximately 3 to 8% curcumin. A spoon of turmeric powder dessert, which is approximately 3 grams, only contains about 30 to 90 milligrams of curcumin.

Research suggests that higher quantities of curcumin (500 to 2,000 milligrams) are necessary for weight loss. Thus, adding turmeric to your food or drinks may not be an effective way to take advantage of its weight loss advantages.

However, if you still prefer raw turmeric to supplements, you can increase its bioavailability to enjoy more advantages. The combination of turmeric with black pepper (piperine) or a food rich in oil or fat, such as coconut oil or avocados, can increase the amount of curcumin that your body absorbs.

Supplements

The consumption of higher curcumin doses than in food is a more effective way to use turmeric for weight loss. Many available turmeric supplements contain up to 95% curcumin.

There is currently no recommended dose of turmeric for weight loss. However, most research has revealed that curcumin supplements used in doses between 500 and 2,000 milligrams per day could support weight loss.

You can buy turmeric supplements in various forms, including capsules, powders, gammies and dyes. However, it is preferable to search for marks containing piperine, nanoparticles, antioxidants or phospholipids. These ingredients help the body better absorb the supplement.

For security, always make sure that any curcumin supplement that you buy has been tested independently by third-party organizations (such as Consumerlab, USP or NSF) for authenticity and the presence of toxic metals.

Turmeric is generally considered to be sure in doses up to 8,000 milligrams per day. However, if you consume high doses of turmeric, you may experience common side effects such as:

• Nausea
• Vomiting
• Headache
• Stomach
• Acid reflux
• Yellow stool

Some studies have linked turmeric consumption to liver insufficiency, but this is rare. However, if you notice symptoms of liver damage, such as dark urine, jaundice, fatigue, nausea or bad appetite, stop taking turmeric products and discuss with your health care provider.

Currently, there is not enough research on turmeric during pregnancy to recommend its use. If you are pregnant or breastfeeding, talk to your doctor before using turmeric.

The use of turmeric is also not recommended for people with bile calculation or blocked bile ducts.

Drug interactions

Turmeric can affect the functioning of certain drugs. Let your doctor know if you use the following medications before using turmeric:

• Anticoagulants or anticoagulants such as aspirin (acetylsalicylic acid), plavix (clopidogrel) and coumadin (warfarin)
• Antacids such as Tagamet (Cimetidine), Pepcid (Famotidine) and Zantac (Ranitidine)
• Blood sugar drugs such as gluCophage (metformin) and insulin
• Cancer drugs like tamoxifen
• Replacement hormone therapy, such as estrogen pills
• Hypotic-powerful drugs such as amylodipine

Turmeric can withstand weight loss when combined with lifestyle changes such as diet and exercise. However, the addition of turmeric to meals alone may not be enough to see the results.

Turmented supplements, taken in doses of 500 to 2,000 milligrams per day, can be more effective for weight loss than turmeric used in food. However, taking more than 8,000 milligrams of turmeric per day increases the risk of side effects such as nausea, vomiting, stomach pain and acid reflux.