Spices not only improve the taste of dishes, but can also be a useful complement to the process of losing weight . Studies show that some of them accelerate metabolism, appetite and even promote fat burning .
However, it is important to understand that spices themselves do not produce an instant result . They work effectively only in combination with proper nutrition, physical activity and healthy lifestyle.
Red pepper (Kaynsky)
Capsaicin is the main bioactive component of Kayene pepper. Some studies show that capsaicin can briefly reduce appetite and promote fat loss, but specific studies on Kayen pepper are limited.
Some studies suggest that capsaicin accelerates the metabolism of fats and carbohydrates, increases the amount of calories burned, stimulates thermogenesis (the internal process of fat burning) and increases the feeling of saturation, reducing the amount of food consumed.
However, more studies are needed to understand the mechanism of capsaicin in the Kayene Pepper. For example, in one study in 2017, people who took 6 mg of capsaicin a day for 12 weeks showed better results to reduce the body mass index (BMI), waist weight and circumference compared to those who received placebo.
Garlic
Some studies have shown that the sulfur -containing component of allicin, which is contained in garlic, has anti -vegetable properties, but the results are contradictory.
In 2021, the people who consumed garlic have decreased the waist circumference, but no significant changes in body weight and BMI were observed. In another study, women with polycystic ovarian syndrome (PCOS), which took garlic supplements, showed a decrease in weight, BMI and waist circumference.
Another study in people with metabolic syndrome has shown that the use of crushed garlic twice a day for four weeks has led to a decrease in waist circumference, as well as a decrease in high blood pressure and triglycerides.
However, in a study with the participation of obesity women, the group that took allium for two months showed a significant decrease in the weight, waist and thighs, as well as BMI. But in the group that took placebo, there was also a decrease in weight, which complicated the determination of the exact effect of the allium.
Fenugreek
The high fiber content in the fenugreek can help reduce appetite and overeat, which for its part helps to reduce weight. However, there is no reliable evidence of the efficiency of the fenugreek for weight loss.
In a small study with the participation of nine overweight, the participant drank tea with fennel, fenugreek or placebo before lunch. Women who drank tea with a fenugreek reported less hunger and greater satiety, but it did not affect the total calorie intake.
Black pepper
Black pepper contains piperin, alkaloid, which has antioxidant properties and potentially contributes to weight loss.
In a study with the participation of 16 people, a drink on the basis of black pepper increased the feeling of saturation and reduced appetite.
Cinnamon
All cinnamon types contain a cinnamon aldehyde compound that has properties that can help reduce weight.
Studies show that adding cinnamon to the diet can significantly affect the following obesity. Particularly pronounced effects were observed in people over 50 years, and in those whose body mass index exceeded 30.
Turmeric
Turcumin is associated with many processes that contribute to weight loss, if you use it in the amount of 70 to 2400 mg per day for 4-36 weeks.
Ginger
The main active substances in ginger - gingyroles and shogoli - can affect calories burning and saturation.
Metanalysis 14 studies of 2019 showed that adding ginger to the diet reduces body weight, waist ratio to the thighs and blood sugar on an empty stomach.
Cumin
Some studies show that cumin can also help reduce weight, although more data is required for a serious statement.
However, in a study with 72 participants, those who took cumin with lime showed a more pronounced weight loss and BMI compared to groups that took only cumin or placebo.
Cardamom
Many know that cardamom has anti -inflammatory properties that, in particular, can affect weight loss. However, research on people is not enough at the moment.
Mice research has shown that cardamom helps maintain muscle mass and reduce fat by regulating appetite and improving energy metabolism.
