weight loss

7 Best Spices for Weight Loss

7 Best Spices for Weight Loss

Adding spices to your meal gives your food a healthy “upgrade” in various ways. You get that extra flavor enhancement, which only natural spices can bring. Also, you get various health benefits, as spices contain minerals, antioxidants, vitamins and unique medicinal properties.

Some spices can help you maintain a healthy body weight through weight loss. So, if you are trying to lose a few pounds, consider adding some healthy flavor to your next meal with these Best Spices for Weight Loss.

Spices for Weight Loss:

1. Black Pepper

Black pepper has been reported to increase metabolism and raise the body temperature. Piperine, which is present in dried black pepper may prevent new fat cells from forming, according to Web MD.

Also, black pepper has been shown to help in digestion because when it is consume, a signal is sent to your stomach to produce hydrochloric acid. Hydrochloric acid is needed for the digestion of protein, and other foods in the stomach. When not enough hydrochloric acid is produced by the stomach, the results can range from indigestion, gas to diarrhea.

Black pepper also has been reported to contain anti-bacterial and antioxidant properties.

2. Cayenne Pepper

Capsaicin, which is the compound that gives peppers their heat, may help in fighting obesity by shrinking fat tissue, decreasing calorie intake, lowering blood fat levels, and fighting fat build-up by triggering beneficial protein changes in your body (J Proteome Res. 2010 Jun).

This may be because of capsaicin’s heat potential, as it is a thermogenic substance which may temporarily increase thermogenesis in your body. Thermogenesis, is where your body burns fuel, such as fat to create heat, with beneficial impacts on fat storage and metabolism.

Research suggested that eating thermogenic ingredients may help in boosting your metabolism by up to 5%, and increasing fat burning by at least 16%.3 It may even help counteract the decrease in metabolic rate that often occurs during weight loss.

3. Cinnamon

Cinnamon have powerful antioxidants known as polyphenols, which are proven to alter body composition and improve insulin sensitivity.

An animal study, which was published in Archives of Biochemistry and Biophysics, showed that the addition of dietary cinnamon helped in reducing the accumulation of belly fat. Also, a series of studies that was published in the American Journal of Clinical Nutrition, reported that adding just 1 teaspoon of cinnamon to a starchy meal, may help in fighting insulin spikes and stabilizing blood sugar.

Sprinkle cinnamon in your smoothies and morning oats, for a fewer cravings, smaller waist, and appetite control.

4. Coriander

Coriander is derived from cilantro seeds, and contains a unique blend of oils, specifically, geranyl acetate and linalool, which work like over-the-counter meds to alleviate an overactive gut and relax digestive muscles.

A study that was published in the journal Digestive Diseases and Science reported that patients with irritable bowel syndrome (IBS) benefited from taking coriander for 8 weeks, as opposed to placebo.

Ethnic foods that makes use of coriander can aggravate the tummy, but you can still add the spice into salad dressings, marinades, and soups for Zero Belly effects.

5. Garlic

Adding fresh garlic to your meal, not only enhances its taste, but, it also has been known to help the body better metabolize fats and carbohydrates. Studies have even reported garlic to help in preventing the body from creating more fat.

You can add garlic to food fresh, or in powder form.

6. Ginger

Ginger helps in controlling blood sugar, and this means it can help in preventing an increase in your glucose levels after a carb or sugar-rich meal. Also, this spice contains the same thermogenic or fat-burning properties as turmeric and cayenne, according to Barbara Mendez, RPH, MS, and an integrative nutritionist in New York City.

You can grate fresh ginger into baked fish, stir-fries, or into tea or fruit salad.

7. Mustard

The mustard plant belongs to the cruciferous family of vegetables, including cabbage, broccoli, and Brussels sprouts. Mustard seeds have been known to help boost metabolic rate by 25%, which means you will burn calories more efficiently. Also, just 3/5 teaspoon of mustard seeds daily may help you burn that extra 45 calories an hour (Nutrition Almanac, John Kirschmann, 2006).

Sources:
1 J Proteome Res. 2010 Jun 4;9(6):2977-87.
2 Int J Obes (Lond). 2010 Apr;34(4):659-69. Epub 2010 Feb 9.
3 7 Nutrition Almanac, John Kirschmann, 2006

Related Posts:
1. 7 Tips to Hack Your Metabolism to Lose More Weight
2. 7 Things That Happen to Your Body When You Go Vegan
3. Calamansi Juice: 5 Amazing Health Benefits and How to Make One

photo credit: pixabay

Lisa is a researcher in beauty and health products from Australia. She spends most of her time studying health sciences and when she is not working she writes about her findings and experience on various blogs.

Posted by Lisa in Health, 0 comments
7 Tips to Hack Your Metabolism to Lose More Weight

7 Tips to Hack Your Metabolism to Lose More Weight

Your ultimate weight loss driver is none other than your metabolism. How you impact your metabolism determines the amount of pounds that you will lose.

What is Metabolism?

Metabolism is the term that is used for all the chemical reactions that are taking place in your body, from creating hormones in your body and converting food to fuel.

Here are some research-backed strategies you can use to speed up your metabolism. This means that burning more calories while at rest or increasing the daily expenditure with standby methods such as physical activity and exercise is a must.

But worry not, because a more efficient metabolism is well within your reach. These below hacks can reset your metabolism and get the body you have always wanted.

How to Hack Your Metabolism to Lose More Weight:

1. Consume Some Probiotics

What do kimchi, sauerkraut, and pickles have in common? These foods are all delicious and healthy ways to boost your metabolism faster.

Researchers at the Imperial College London have found a link between consumption of probiotics, such as those present in fermented foods, and the metabolic changes associated with weight loss and decreased fat absorption.

Therefore, if you are eager to kick your metabolism into gear, start by adding some fermented foods into your diet.

2. Bring On the Heat

The researchers at Maastricht University and the Paris Institute of Technology for Life, Food and Environmental Sciences reported that supplementation using even just a small amount of capsaicin, which is the compound that makes hot foods spicy, increased the subject particpant’s calorie burn. This is minus the increase in their blood pressure, which makes it a safe metabolic remedy for persons who cannot add high-intensity exercise into their routine.

Even if you are not into spicy food, you can still try the calorie-burning benefits of capsaicin by adding some paprika into your food. Chili peppers are not the only metabolism-booster in your kitchen pantry.

3. Drink More Water

According to a study in The Journal of Clinical Endocrinology and Metabolism, drinking more water may help in increasing the rate at which healthy people burn calories.

After drinking approximately 17 ounces of water or about 2 tall glasses, study participants’ metabolic rates increased by 30%. The researchers estimate that by increasing water consumption by at least 1.5 liters daily or about 6 cups, would burn an extra 17,400 calories over the course of 1 year, which is a weight loss of approximately 5 pounds.

4. Fill Up on Protein

To burn more calories from your food, while also feeding your muscles the nutrients needed for growth and repair, make sure you are meeting your daily protein needs.

Recent guidelines that were provided by the International Society of Sports Nutrition, recommends a consumption of at least 1.4 to 2 grams of protein per kilogram of bodyweight daily. This means that, a 140-pound woman should aim for roughly 89-127 grams of protein daily.

5. Get Some Early Morning Sunlight

One of the easiest tools that can help boost your metabolism is not only free, but is easily available. Getting some early morning sunlight could be the answer to losing those excess pounds.

Researchers at Northwestern University’s Feinberg School of Medicine reported that persons who were exposed to early morning sunlight had lower BMIs. These are independent of other factors which are known to affect metabolism, including ge, calorie consumption, and exercise.

The power of the early morning sunlight is so potent, that individuals who caught the same amount of sunshine just a few hours later did not get the same metabolism-boosting effects.

6. Get Moving for at Least 2.5 Minutes

A research that was published in the journal Physiological Reports had shown that people who did 5, 30-second bursts of max-effort cycling, followed by 4 minutes of rest, burned 200 extra calories. That is about 2.5 minutes of work for a resting metabolism boost that will last for 24-48 hours.

7. Laugh

Laughter may cause a 10-20% increase in your resting heart-rate and basal energy expenditure, that is according to a study that was published in the International Journal of Obesity. This means that a 10-15 minute giggle fest could burn approximately 40-170 calories.

Lisa is a researcher in beauty and health products from Australia. She spends most of her time studying health sciences and when she is not working she writes about her findings and experience on various blogs.

Posted by Lisa in Health, 0 comments