Turmeric For Weight Loss: 5 Simple Ways To Make Turmeric Tea 2023

Lakshmi Vemuri

Updated on - Written by
Medically reviewed by Kimberly Langdon, MD

turmeric for weight loss

Turmeric has been in use for over 4000 years in India and a few other eastern countries. It is one of the staple spices among Indian households. Turmeric has been long hailed for its medicinal properties and is widely used in Indian cuisine. Not only does it add taste, but it also brings in a lot of health benefits as well. Long before the advent of allopathy, people used to apply turmeric on wounds and cuts. And there are many such benefits one could enjoy by incorporating it in their diet and lifestyle.

It has made its way to the west and is promoted as dietary supplements for various health conditions. This golden spice was one of the most used medicinal spices in Ayurveda. Turmeric has plenty of bioactive compounds called curcuminoids which possess great health benefits. 

How To Make Turmeric For Weight Loss?

Turmeric is a great spice that not only makes any food or drink tasty, but it also is very healthy. Especially, if you are trying to lose weight, you must consider turmeric, since it contains curcumin, which is a great fat-burner. To make effective turmeric teas for weight loss, try preparing by combining turmeric with either ginger, mint, cinnamon, honey, or lemon. All these ingredients offer many health benefits and fat-burning qualities.

Turmeric is composed of more than 100 components. Nutritional analysis[1] on turmeric of 100 grams showed that it contains components such as curcumin, volatile oils, 10mg of sodium, 2500mg of potassium, 47.5mg of iron, 4.8mg niacin, and 50mg of ascorbic acid. It is also a good source of omega-three fatty acids and linoleic acid. Apart from its health benefits, turmeric may also help you lose weight and melt belly fat too.

Turmeric tea could be the answer to your weight loss goals. But, the main active ingredient, curcumin is not well absorbed into the bloodstream. Consume black pepper along with turmeric, as it contains piperine which enhances curcumin absorption by 2000%[2]. It’s best to take curcumin supplements containing piperine to enhance curcumin absorption and increase its efficacy.

It’s also recommended to consume turmeric powder with a fatty meal, as curcumin is fat-soluble. As per the WHO, the dosage of turmeric is 1.4 mg per pound (3mg/kg) as an acceptable daily intake.

5 Ways To Make The Turmeric Tea Effective For Weight Loss

Turmeric tea is great for the digestive system, which makes it helpful for losing weight. Moreover, it has anti-inflammatory properties that can stop fat cell proliferation. Another way it helps us lose weight is by regulating blood sugar levels, thereby preventing insulin resistance. Curcumin is the fat burner that will speed up your weight loss process. 

Along with weight loss, you can also keep winter ailments at bay, by incorporating this spice in your diet. You can also sprinkle some turmeric on your salads or add it to any food. Turmeric tea accelerates the process of digestion, boosts metabolism, and aids weight loss. Here are 5 ways you can make turmeric tea that stimulates the fat-burning process. 

Turmeric Ginger Tea 

In a saucepan add water and bring it to a boil. Now, add a dash of ground turmeric and add grated ginger to it. Make sure to grate ginger instead of chopping it. Grating releases more juices than chopping. You can use either fresh ginger root or dried ginger powder. You can also use fresh turmeric root if you have one. Once boiled for around two minutes, turn down the heat and let it cool for a minute before drinking it.

Drink turmeric tea daily at room temperature. Ginger is a natural appetite suppressant and keeps our insulin levels in check. Ginger also improves your digestion prowess. According to a study[3], the compounds in ginger called zingerone and shogaols help with weight loss. Ginger is known to warm our bodies and to improve cold sensitivity. You can sip this tea and exercise outside in cold weather. This concoction contains potent antioxidants of both turmeric and ginger. Drink turmeric tea or turmeric water every morning on an empty stomach to see the results.

Turmeric Mint Tea

If you are a fan of mint leaves, then you might love this. In a saucepan, pour some water and add steep fresh mint leaves. To this, add turmeric powder and crushed black pepper. Let the concoction boil for a couple of minutes.

Enjoy the menthol fresh tea either in the mornings or evenings, preferably a couple of hours away from a meal. Mint leaves are high in fiber and low in calories. Mint prevents indigestion and stimulates digestive enzymes that help facilitate better absorption of nutrients from food. 

Digestive enzymes play a crucial role in breaking down fats and carbohydrates. These digestive enzymes turn fat into energy. When the body assimilates nutrients properly, the body’s metabolism improves as well. The faster the metabolism, the faster the weight loss. Moreover, pepper contains piperine, which inhibits fat cell formation and decreases body weight, according to this test tube study[4].

Turmeric Cinnamon Tea

Add cinnamon powder or a piece of cinnamon stick to the turmeric tea. You can also add freshly crushed black pepper. Cinnamon helps improve insulin sensitivity, decrease blood sugars, and is helpful in treating type 2 diabetes. However, cinnamon is a potent antioxidant as well. 

Cinnamon contains a natural chemical named cinnamaldehyde, which helps balance out hormones by increasing progesterone levels and decreasing testosterone production in women. By balancing hormones, it promotes weight loss. 

The strong antioxidant manganese in cinnamon protects your heart and brain health. This tea is loaded with antioxidants that are great for people working the night shift to boost their immune system. 

Turmeric Tea With Honey

If you have a sweet tooth, then this tea is for you. Add honey and a pinch of pepper. But do not add sugar. Honey is an appetite suppressant and has anti-inflammatory properties that will help you lose weight. A review study[5] reported that honey improves lipids metabolism by lowering the total cholesterol, LDL, and triglycerides and prevents fat deposition in arteries. Moreover, it also increases good cholesterol (HDL). Honey enhances insulin sensitivity and reduces oxidative stress. All these factors make honey a potent fighter of excess weight. Pepper is known to improve the absorption of turmeric, which contains fat-burning properties, into the bloodstream. Shed your excess fat with this sweet concoction.

Lemon Turmeric Tea 

To prepare this delicious tea, add a dollop of honey, pinch of turmeric, pinch of cayenne, and some lemon juice and bring it to a boil and turn off the heat. Lemon juice can promote satiety and fullness, which decreases calorie intake and helps you lose weight. The antioxidants in lemon have anti-inflammatory properties.

Lemon polyphenols[6] improve insulin resistance by regulating lipid metabolism and preventing metabolic syndrome. They also suppress fat accumulation. In addition, cayenne pepper contains capsaicin, which gives a spicy flavor to cayenne as a thermogenic ingredient, which is known to raise the temperature and stimulate energy expenditure. Capsaicin is known for its anti-obesity effect. Moreover, some studies[7] found that Capsaicin increases the levels of fullness and decreases the hunger hormone, ghrelin levels[8]

The Relation Between Turmeric & Weight Loss

The active compound of turmeric named curcumin is a powerful booster of the immune system with its anti-inflammatory and antioxidant properties. It is known to melt belly fat. Here are three studies that determine the role of turmeric in weight loss.

Study #1 – A meta-analysis[9] using 21 human studies on the effects of turmeric for weight loss showed that consuming curcumin significantly decreases weight, body mass index, waist circumference, and leptin- a hormone that regulates weight gain. Curcumin also significantly raised adiponectin levels.

Study #2A study conducted in mice[10] showed that curcumin in turmeric powder suppresses the formation of new blood vessels in fat tissue, with its effects on the metabolism of lipids in adipocytes. All these factors promote weight loss. These findings suggest turmeric can help prevent weight gain. 

Study #3 – According to the Animal study[10] conducted by Tufts University, Boston, curcumin can suppress fat tissue growth. Curcumin also reduces belly fat and obesity. Moreover, Turmeric is a cholagogue[1], it can produce bile, a digestive juice that emulsifies fat. Stimulating bile production can improve the body’s ability to digest fats

Final Words 

Indians have been consuming dry turmeric as a part of their everyday diet. It has been in use for both culinary and medicinal benefits. One cup of turmeric water is consumed on an empty stomach. The health benefits of this golden spice led to thousands of studies, thanks to many curious scientists. Several medicinal benefits of this spice not only helps in weight loss but also keep diseases at bay. 

For better results, try to follow a healthy diet. You could also take advantage of a high-quality CBD product that helps you in your weight loss journey along with Turmeric teas. However, you will also need to do proper exercise along with consuming this wonder spice.

+ 10 sources

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  8. ‌Smeets, A.J. and Westerterp-Plantenga, M.S. (2009). The acute effects of a lunch containing capsaicin on energy and substrate utilisation, hormones, and satiety. European Journal of Nutrition, [online] 48(4), pp.229–234. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695870/
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Lakshmi Vemuri

Medically reviewed by:

Kimberly Langdon

Lakshmi Vemuri holds a bachelor’s degree in Dentistry. She is also a published author of several Food and Wellness books. Lakshmi has a profound interest in alternative medicines, various forms of physical exercise, mental health, diets, and new inventions in medical sciences. Besides being a dentist, Lakshmi is passionate about gardening and is an environmental enthusiast

Medically reviewed by:

Kimberly Langdon

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