4 Ways to Help Weight Loss With Herbs and spices

Herbs and spices can help boost your metabolism, curb your appetite, and give you energy, which in turn can help you lose weight.^[1] Some herbs also support immune function, reduce inflammation, and help prevent disease.^[2] By adding some heat to your food, using dried spices, consuming fresh herbs, and following some new recipes, you can harness the benefits of spices and herbs. As with any lifestyle change, you should consult your doctor before including new herbs and spices in your diet.

1.Adding Heat to Your Food

Choose mustard. Mustard is lower in calories than ketchup, mayo, barbeque sauce, and most other table condiments. Plus, a study from the Oxford Polytechnic Institute has shown that consuming mustard seed can boost your metabolic rate by up to 30%.^[3]

• Add mustard powder to sauce recipes for a little kick.
• Use mustard on sandwiches, burgers, and other snacks.
• Make your own salad dressing with Dijon mustard and citrus.

Spice it up with cayenne. Cayenne is a super spicy dried herb that can be added to almost any recipe. Cayenne contains capsaicin, a powerful compound that helps burn fat and suppress appetite.^[4]

• Add cayenne to soups, sauces, and meat dishes.
• Start with a tiny amount (such as ¼ teaspoon).
• Cayenne is very potent.

Grind fresh black pepper. Chances are, you have shakers of salt and black pepper in your kitchen already. Black pepper contains a compound called piperine. Piperine helps to improve digestion and burn fat.^[5]

• Black pepper is most potent when freshly ground.
• Consider purchasing a pepper grinder and whole black peppercorns.
• Add to popcorn, salads, and dips.

Grate some ginger. Ginger can add a delicious kick to any dish. This root has been shown to suppress appetite, improve digestion, soothe upset tummies, remove toxins, and raise body temperature (which boosts metabolism).^[6]

• Add to fruit smoothies.
• Combine with garlic and green onion to make any dish “Szechuan style.”
• Fresh ginger root will be the most potent, but you can use ground ginger in a pinch.

Listen to your tummy. If you have a sensitive stomach, including lots of herbs and spices—especially extra spicy ones—can have a negative effect. Begin introducing new spices sparingly and take a break if you feel any digestive discomfort.

2.Using Dried Spices

Eat turmeric. Turmeric is a brightly-colored spice that helps breaks down fat and stabilize the body’s metabolism. Turmeric is also known for reducing inflammation, and it may help reduce the risk of diabetes.^[7]

• Add turmeric to eggs, curries, and stir-fries.
• Purchase ground turmeric (or turmeric supplements) in health food stores.

Add some cumin. Cumin boosts digestion and provides energy, while also supporting the immune system. As an added benefit, cumin may help reduce symptoms of asthma and arthritis, and offer added support to those with kidney disease and colon cancer.^[8]

• Use cumin in chili, tacos, and Spanish rice.
• Season root vegetables (like beets, carrots, and potatoes) with cumin and roast in the oven.

Choose cinnamon. Like most of these spices, cinnamon has been shown to boost metabolism. Cinnamon is special in that it can also increase insulin levels, which helps lower the risk of diabetes.^[9]

• Use cinnamon in savory dishes like curries, rice pilafs, and stir-fires.
• Add cinnamon to coffee.
• Sprinkle cinnamon on buttered toast.

Sprinkle cardamom. This Indian spice is another metabolism booster. Cardamom is known for promoting smooth, healthy digestion. You can find whole cardamom pods at international grocery stores, or purchase ground cardamom in your spice isle.^[10]

• Use cardamom in puddings and other (low sugar) desserts.
• Pair cardamom with cumin in lentil or vegetable dishes.

3.Consuming Fresh Herbs

Brew ginseng tea. Ginseng root has been shown to speed up metabolism and boost energy. Panax ginseng, in particular, has been proven to aid weight loss. Purchase ginseng root at an international market, or buy pre-packaged ginseng tea or supplements are your local health food store.^[11]

• Chop about 2-3 grams of ginseng root for each cup of tea.
• Add chopped ginseng to your mug.
• Cover with boiling water.
• Step for five minutes, then strain the roots.
• You may reuse the same 2-3 grams of ginseng root for another cup of tea.^[12]

Chop parsley. Although parsley is most often viewed as a garnish, this small green herb contains several health benefits. Specifically, parsley improves the metabolism of the liver, which aids digestion and metabolism overall.^[13]

• Add chopped parsley to roasted vegetables.
• Sprinkle chopped parsley on top of soups, potatoes, or meat.

Mince garlic. Although garlic is technically a vegetable, it is often categorized alongside herbs. In addition to being naturally anti-inflammatory and antibiotic, garlic also helps to burn fat.^[14]

• Add a few cloves of garlic to a green smoothie, or juice garlic with fruits and vegetables.
• Add minced garlic to stir-fries, rice dishes, or roasted veggies.
• Add raw minced garlic to homemade salad dressing.

Add rosemary. This green, pine needle-like herb contains carnosic acid. Carnosic acid has been shown to limit weight gain and stabilize blood sugar levels.^[15]

• Bake sweet potatoes with olive oil, rosemary, and salt.
• Add rosemary to lentil stew.
• Use rosemary and olive oil to marinade chicken.

4.Following Recipes with Weight loss Herbs and Spices

Make ginger and black pepper rice pilaf. You can combine the metabolism boosting powers of ginger, cayenne, and black pepper (as well as cumin and cinnamon) in this flavored basmati rice recipe. Pair this with roasted veggies and/or chicken for a more complete meal.^[16]

• Gather the following ingredients:
  • 1/4 cup ghee, butter, or vegetable oil
  • 1 hefty tablespoon of fresh grated ginger
  • 1 teaspoon salt
  • 1/4 teaspoon cumin
  • big pinch of cinnamon
  • big pinch of cayenne
  • 1/2 teaspoon (or more to taste) fresh ground black pepper
  • 6 cups cooked basmati rice
• Heat ghee, butter, or oil is small saucepan over medium heat.
• Slowly add the ginger, salt, cumin, cinnamon and cayenne. Cook for 30 seconds, stirring constantly.
• Remove from heat. Add black pepper.
• Pour the seasoned ghee, butter, or oil over the rice and stir to combine.
• Add additional salt and black pepper (if needed) to taste.

Prepare spiced lentil soup. You can combine the metabolism-boosting powers of turmeric, cumin, cinnamon, and cardamom (plus garlic, black pepper, and cayenne) by preparing a delicious spiced lentil soup. This recipe is vegan, gluten-free, and diary-free.^[17]

• Gather the following ingredients:
  • 1 and ½ tablespoons olive oil
  • 2 cups diced onion (1 medium/large)
  • 2 large cloves garlic, minced
  • 2 teaspoons ground turmeric
  • 1 and ½ teaspoons ground cumin
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ground cardamom
  • 1 can (15 oz.) diced tomatoes
  • 1 can (15 oz.) coconut milk (full fat)
  • 3/4 cup uncooked red lentils
  • 3 and ½ cups low sodium vegetable broth
  • 1/2 teaspoon salt
  • Fresh ground pepper (to taste)
  • Pinch of cayenne (optional)
  • 2 big handfuls of baby spinach
  • 2 teaspoons fresh lime juice
• In a large pot, add oil, onion, garlic, and salt. Sautee over medium heat for five minutes.
• Add the turmeric, cumin, cinnamon, and cardamom and stir to combine. Cook one minute.
• Add diced tomatoes (with all of the juice), coconut milk, and broth. Add black pepper and cayenne (if using). Turn up the heat and bring to a boil.
• Reduce heat and let simmer for 18-22 minutes, under lentils are soft.
• Stir in spinach and lime juice. Allow it to cook one or two more minutes.
• Season with additional salt and pepper to taste.

Make pan-roasted cauliflower. You can combine the metabolism-boosting powers of garlic, parsley, and rosemary (plus cayenne and black pepper) by making pan-roasted cauliflower. Serve with a protein of your choice for a complete meal.^[18]

• Gather the following ingredients:
  • 2 medium head of cauliflower (about 2 lbs.)
  • 3 tablespoons olive oil
  • Salt (to taste)
  • Black pepper (to taste)
  • Crushed red pepper or cayenne (to taste)
  • 1 teaspoon minced garlic
  • 1 teaspoon fresh rosemary
  • 1/2 cup chopped parsley
  • 1/2 teaspoon lemon zest
  • 1/4 cup roasted salted almonds, chopped
• Cut each cauliflower into quarters and remove the core. Then, cut quarters into 1/2–inch thick slices. (Try to keep them all the same size).
• Heat olive oil in a large skillet over medium heat. Add cauliflower and toss to coat. Season with salt and pepper.
• Keep flipping the cauliflower, allowing the sides to turn brown. Repeat until cauliflower is tender (about 10-12 minutes).
• Add crushed red pepper (or cayenne), garlic, rosemary, parsley, and lemon zest. Cook for one more minute.
• Add additional salt and pepper to taste. Sprinkle with almonds, and serve.

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