Fenugreek
Fenugreek is a plant that produces small brownish seeds. They are used as food, adding to various soups, stews and other dishes. The spice has a sweetish-nutty taste with some notes of bitterness.
Several studies have found that fenugreek helps curb appetite. Eating it promotes rapid satiety, and hence weight loss.
In one experiment, it was proven that 8 g of fenugreek eaten per day can significantly reduce the feeling of hunger [1].
In another study, participants were divided into 2 groups. One of them received fenugreek seed extract, and the other received a placebo. As a result, participants from the first group ate 17% less fatty foods, due to which they lost weight faster [2].
Onion
The characteristic taste of onions and tears when cutting them are the result of the presence of specific essential oils in it. In addition to them, each onion contains not only vitamins, but also approximately 0.65 percent of minerals - potassium, phosphorus, calcium and iron. Onions also contain natural antibiotics – phytoncides. Onion shoots
- green “feathers” - are very rich in carotene and vitamin C, which is why it is better to add them to dishes raw, choosing young and not too spicy shoots.
Raw onions
are not recommended for most diets, but sauteed or stewed onions can be added to almost any dish. The main thing is not to overdo it with fat.
Cayenne pepper
Cayenne pepper is the closest relative of the chili pepper. It is often used in cooking to add flavor and piquant spiciness to dishes. It is provided by a substance called capsaicin. This alkaloid has many health benefits.
It has been proven that capsaicin helps speed up metabolic processes and increase calorie consumption. Due to this, excess weight is lost [3].
In addition, capsaicin from cayenne pepper helps reduce hunger. A person stays full longer, which means he comes to the table less often. This has been proven experimentally. Study participants consumed capsaicin daily as a dietary supplement. As a result, they ate smaller portions than people in the control group [4].
Another small study involving 30 people found that taking capsaicin helped reduce levels of ghrelin, a hormone that causes hunger [5].
Read more: Cayenne pepper – what is it?
Green tea with cinnamon and mint
Green tea has a strong cleansing effect; it quickly removes pathogenic substances, waste, and toxins from the body. In addition, it speeds up metabolism and has a positive effect on the functioning of the digestive system. And if you supplement it with cinnamon and mint, it can suppress the feeling of hunger for a long time.
How to prepare the drink:
- It is worth pouring a few spoons of green tea into the teapot.
- Next, add a pinch of cinnamon.
- Dry and fresh mint are suitable for the drink. If you use fresh mint, then 3-4 leaves will be enough, and if dry, then you should add about 1 teaspoon.
- Afterwards everything is filled with hot water.
- You need to insist for about 15 minutes.
You can drink the drink in unlimited quantities, but 3-4 cups per day is better. It can be consumed before every meal.
Ginger
To lose weight, you need to regularly eat ginger root. This spice promotes weight loss and strengthens the immune system. Traditional healers use ginger in the treatment of various diseases.
Scientists analyzed 14 studies that were aimed at studying the beneficial properties of this plant. They concluded that consuming ginger significantly reduced body weight and belly fat [6].
Another large-scale analysis included 27 works. The experts who conducted it claim that ginger helps accelerate metabolic processes, due to which active fat burning occurs [7].
Oregano
Oregano is a popular spice that is a close relative of basil, mint, thyme, sage and rosemary. It has been found that the plant helps in the fight against excess weight due to the carvacrol it contains.
Scientists conducted a study on rodents that were specially fed fatty foods. In parallel, one group of mice received a carvacrol supplement. It was found that those animals that did not take this chemical gained body weight much faster.
Experts have found that carvacrol affects certain proteins and genes in the body responsible for the production and storage of fat [8]. There have been no direct experiments involving people eating oregano. However, scientists suggest that this spice actually helps fight fat deposits.
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TOP 20 foods that burn fat and regulate metabolism
As you know, to look your best, you first need to say goodbye to extra pounds. A huge number of all kinds of diets offer us ways to combat excess weight, requiring remarkable willpower and threatening to empty your credit card and wallet. Is there a panacea that will give you harmony without harsh sacrifices? Unfortunately, the famous saying - “beauty requires sacrifice” - has not yet been canceled, and without sufficient physical activity it will not be possible to lose weight safely and effectively.
However, science does not stand still, and scientists are discovering more and more new methods of combating excess weight. One of these ways to lose weight is to eat foods that burn fat.
1. Dairy products.
Dairy products, other than milk, increase the amount of the hormone calcitriol in the body, which forces cells to burn fat. Low-fat dairy products - yoghurt, kefir, cottage cheese, yogurt, according to experts, will help you lose excess weight and reduce the amount of newly digestible fat. Whey – contains high-quality milk protein that accelerates fat metabolism. Whey promotes the consumption of subcutaneous fat in order to compensate for the body's energy costs.
2. Ginger.
Ginger is one of the so-called “hot” foods. It provides excellent secretion and blood supply to the stomach, thereby speeding up the metabolism in the body. Due to the high content of essential oils, ginger enhances metabolism, which promotes the rapid burning of fat cells. In addition, ginger improves the condition of the skin, making it young and beautiful.
3. Cabbage.
White cabbage, cauliflower, and broccoli are constant helpers in the fight against excess weight. White cabbage works like a brush in the body, thereby cleansing it of toxins. Broccoli is a storehouse of vitamins and microelements. The main one is indole-3-carbinol, which normalizes the metabolism of estrogens - female sex hormones. Cauliflower is in second place after broccoli in terms of vitamin content. Cabbage is a low-calorie product, so it can be eaten with almost no restrictions.
4. Cucumbers.
Cucumbers are an effective means for losing weight, however, like most other products of plant origin, they are seasonal and bring maximum benefit precisely during the period of their natural ripening. They are recommended to be eaten at that stage of ripeness, when the fruits are still small, hard, crunchy, and the seeds have not fully developed. If possible, the peel of cucumbers is not peeled, since it is in it that most of the vitamins and minerals are concentrated. Cucumbers have a diuretic effect on the human body, which, combined with its low calorie content, makes it an indispensable food product for people struggling with excess weight.
5. Cinnamon.
This spice has been used in the fight against excess weight relatively recently, but has already established itself as an excellent fat-burning agent. Cinnamon lowers blood sugar levels, thereby promoting fat accumulation. You can add cinnamon to tea, coffee, kefir, and if you drink a drink made from a mixture of ½ teaspoon of cinnamon, steamed with boiling water with 1 teaspoon of honey, the fat will simply melt.
6. Grapefruit.
The grapefruit diet is not a myth. Researchers at the Scripps Clinic found that those who ate half a grapefruit for 12 weeks lost an average of 3 pounds. The unique chemical properties of this citrus fruit, literally packed with vitamin C, reduce insulin levels, which promotes weight loss. This amazing fruit is the most active “killer” of fats in the body. Due to the high content of the flavonoid naringin, it has a powerful choleretic effect, thereby promoting the breakdown of fats that enter our body with food. But at the same time, it is necessary to remember that grapefruit must be eaten without clearing the internal bitter membranes, because they contain the substance that burns fat.
7. Green tea.
The most powerful fat killer is green tea. Research shows that green tea extract speeds up metabolism and may help with weight loss. This tea improves mood and may have anti-carcinogenic properties and may also help prevent heart disease. This is a very fashionable drink among the stars. It contains a large amount of natural caffeine, which accelerates the body's metabolism by 15-20%. Green tea easily washes away not only subcutaneous fat, but also the most dangerous so-called visceral fat - internal fat. Drinking 3 cups of green tea a day will make even the fattest person lose weight.
8. Water.
New research suggests that water speeds up weight loss. German researchers found that by drinking about 500 grams of water per day, study participants increased the rate of calorie burning by 30%. Water is also a natural appetite suppressant, flushing salt and toxins from the body. Drinking enough water will also help you avoid the mistake of mistaking thirst for hunger.
9. Raspberry.
Raspberries – contain fruit enzymes that promote the breakdown of fats. Half a glass of raspberries, eaten half an hour before meals, will help the stomach cope with a rich feast. This berry speeds up metabolism. In addition, 100 grams of raspberries contain only 44 kcal.
10. Mustard.
Mustard stimulates the secretion of gastric juice and improves the functioning of the gastrointestinal tract.
11. Oranges.
Who said that fat-burning products are necessarily something sadly dietary and tasteless? One orange “weighs” only 70-90 calories. And most importantly: after this fruit, the feeling of fullness lasts for about 4 hours.
12. Almonds.
Only 40% of the fat contained in almonds is digested. The remaining 60% leaves the body without having time to go through the stages of breakdown and absorption. That is, almonds fill you up without leaving behind unnecessary calories.
13. Horseradish.
The enzymes contained in horseradish root help burn fat. Flavor fish and meat dishes with horseradish.
14. Beans.
Legumes are a source of vegetable protein, which is so necessary for our body. Protein itself is metabolic, which gives it the ability to easily burn fat cells. In other words, to digest protein foods, the body spends a lot of energy, which it takes from its own fat reserves. Nutritionists recommend beans as a side dish or added to a salad.
15. Coconut milk.
Coconut milk contains fats that make your metabolism go faster.
16. Pineapple.
Pineapple contains the enzyme bromelain, which until recently was considered an active fat burner and was widely advertised in products that help in the fight against excess weight. Unfortunately, scientists have found that under the influence of gastric juice, it loses its enzymatic properties. But still, pineapple helps improve digestion and successfully reduces hunger.
17. Papaya.
Papaya - contains enzymes that act on lipids and break down proteins. However, there is no point in going on a papaya diet because the enzymes lose their activity 2-3 hours after entering the body. To get the desired effect, papaya should be consumed immediately before, during or immediately after meals.
18. Red wine.
Red wine – contains the active ingredient resveratrol, which stimulates the production of a protein that blocks receptors in fat cells. Resveratrol promotes the breakdown of fats and slows down the formation of new fat deposits. This wonderful ingredient is found in grape skins and white wine, but in these products it quickly oxidizes and becomes less effective. Red wine is a unique source of an effective fat burner, however, like any alcohol, it should be consumed in limited quantities. Half a glass of red wine a day will provide you with beneficial effects on the body.
19. Apples and pears.
Overweight women who ate 3 small apples or pears a day lost more weight on a low-calorie diet compared to those who did not add fruit to their diet. This conclusion was reached by researchers from the State University of Rio de Janeiro. Those who ate vegetables consumed fewer calories overall. So next time you're craving something sweet, grab this low-calorie, high-fiber snack. You will feel full longer and eat less.
20. Oatmeal
Excellent source of soluble fiber (7 g per 2-cup serving). Gives a feeling of fullness and energy necessary for exercise.
Fat burner products are our faithful assistants in the fight against excess weight, but we must not forget that not a single food product will get rid of fat deposits without a balanced diet and sufficient physical activity.
Remember: spices will help us stay slim!
All girls dream of a slim and beautiful figure. But what to do if nature has rewarded you with curvaceous figures, but you don’t have enough willpower to regularly go to the gym and follow a diet? The most important thing is not to despair! Spices will come to the rescue! Scientists and nutritionists say that food with spices satisfies hunger faster than an unseasoned dish. And besides this, spices speed up metabolism and successfully fight fat deposits.
1. Cinnamon.
It is considered the best spice for those who want to lose weight. Just a quarter teaspoon of cinnamon and your carbohydrate metabolism will improve twenty times. In addition, the spice controls blood sugar levels, due to surges in which a “ravenous appetite” awakens. Moreover, even the smell of cinnamon can deceive the appetite and create the illusion of satiety. The spice can be added to tea, coffee, cottage cheese or yogurt, baked apples or pumpkin.
2. Cayenne pepper.
Just a pinch of pepper added to a dish speeds up metabolic processes by 25 percent, lowers blood sugar and suppresses appetite. But those who have gastrointestinal diseases need to be careful with this spice.
3. Turmeric.
Popular Indian seasoning. An excellent antioxidant and metabolism activator. The unique substance curcumin contained in the spice prevents the accumulation of fatty deposits and improves digestion. Turmeric can be used to prepare a variety of vegetable stews, sauces and salads.
4. Cardamom.
A piquant and fiery spice originally from India. This spice is primarily an excellent antioxidant and fat burner. Cardamom breaks down and removes cholesterol, improves immunity and fights depression. Can be added to almost all dishes.
5. Anise.
An excellent appetite suppressant. The amazing properties of this plant were known back in the times of Hippocrates and Avicenna. For example, ancient Greek athletes always chewed anise seeds to suppress hunger and not fill their stomachs before important competitions. In addition, anise lifts your mood and gives fresh breath.
6. Ginger.
Ginger is an indispensable assistant on the path to a slim figure. It will give your dishes a wonderful taste and aroma, but in addition it will improve the functioning of the digestive system, significantly speed up metabolic processes and reduce cholesterol levels in the blood.
7. Black pepper.
Black pepper can be found in the kitchen cabinet of almost all housewives. But few people know about its beneficial properties. And as it turned out, there are quite a few of them. Black pepper is able to destroy fat cells and burn excess calories, improves the functioning of the brain and nervous system. It also fights heartburn, indigestion and bloating.
8. Horseradish
Horseradish is not only a fiery, spicy seasoning, but also a plant that has many beneficial and medicinal properties. It has a general strengthening, anti-inflammatory, bactericidal, diuretic and choleretic effect. But doctors do not recommend abusing this spice. Its excess in the daily diet can lead to a sharp increase in blood pressure.
Top20 products
Spices for slimness
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Ginseng
Ginseng is a herb that has many beneficial properties for human health. This plant is especially actively used in Chinese traditional medicine.
Several studies suggest that ginseng helps get rid of excess weight:
- Participants in the first experiment included Korean ginseng in their menu 2 times a day. In 8 weeks they managed to get rid of several extra pounds and normalize the intestinal microflora. No other changes were made to the diet [9].
- The second study was conducted with animals. It also proved that ginseng prevents the accumulation of fat and prevents lipids from being absorbed in the intestines [10].
Ginseng can stimulate weight loss, so it should be included in the diet of people who are trying to lose weight.
Spices from the branded online store “Eat at Home”
When used correctly, these wonderful spices will help you achieve your desired shape. Peices from the “Eat at Home” brand store will add brightness to your dishes! But you shouldn’t forget about the side effects. Pay special attention to studying them before adding miracle seasonings to the menu.
Caralluma fimbriata
Caralluma fimbriata is an edible cactus native to India. Residents of this country have long included the succulent leaves of the plant in their diet to suppress appetite and increase stamina.
The plant extract is often found in various weight loss medications. The effect develops by increasing the level of serotonin in the body. This neurotransmitter is known to have a direct effect on appetite.
One study involved 33 people. All of them took Carallum fimbriata extract for 3 months. During this time, their abdominal fat decreased [11].
Another experiment showed that consuming 1 g of the plant extract promotes lasting weight loss by suppressing hunger. This study lasted 2 months [12].
Made from ginger, lemon and honey
If you want to lose weight and get your body in order, you can drink ginger tea every day. It will remove excess fluid from the body, cleanse toxins, speed up metabolism and launch the natural process of burning fat deposits. And most importantly, it can be easily prepared at home.
Features of preparing the drink:
- For tea you will need a small piece of peeled ginger root.
- Ginger is cut into small pieces or strips, and it can also be grated.
- Next, the ginger pulp should be placed in a thermos.
- The spice is poured with a liter of hot water.
- Then add a few slices of lemon.
- To improve the taste and increase the benefits, you should add a little natural honey to the drink.
- You need to insist for 15-20 minutes.
The drink should be consumed in small portions throughout the day. It can curb your appetite and also improve your general condition.
Turmeric
Turmeric is a spice that is widely used throughout the world. Culinary experts appreciate it for its bright color and rich taste. Turmeric is good for health, so it is actively used in traditional medicine recipes.
The main component of turmeric is curcumin. This substance has been thoroughly studied. Numerous trials have found that curcumin promotes weight loss.
One experiment involved 44 obese people. All of them took curcumin as a food supplement 2 times a day. Within a month, they managed to lose weight by 5% of their initial body weight [13].
Similar results were obtained in experiments with rodents. Eating curcumin for 3 months helped bring the mice's weight back into shape. Scientists have found that this became possible due to blocking lipid synthesis in the body [14].
The data obtained is impressive, but it must be taken into account that all participants in the experiment consumed curcumin in high concentrations. Getting that amount of curcumin from turmeric will be problematic. However, to a certain extent, this spice can contribute to weight loss.
Rules of use
Spices are good for weight loss, but in limited quantities. It is recommended to drink teas with spices in the first half of the day. They have an invigorating effect, giving strength and energy. In the first half of the day, these properties have a positive effect on the body. If you have problems with sleep disorders, it is better to spend the second part of the day without drinking special teas.
The optimal daily dose of cardamom tea is 300 ml. When it increases, it is recommended to monitor your well-being. It is more effective to take it half an hour before meals. The course of taking a drink with spices is two weeks. Then there is a break for a month, then the course is repeated.
It is recommended to take 2 glasses of tea with turmeric and cumin per day. The weight loss course lasts no more than a month with a break of two weeks.
Black pepper
Black pepper is present in every housewife's kitchen. However, few people know that this spice is a source of a powerful compound called piperine. It is this substance that gives pepper its spiciness and also promotes weight loss.
One rodent study found that piperine helped reduce body fat even without dietary changes [15].
Thanks to another study, it was proven that piperine inhibits the formation of lipids in the body [16].
Unfortunately, all testing was carried out exclusively with animals. This is why there is so little information out there that black pepper is an inexpensive and effective weight loss remedy.
Gymnema sylvestra
Gymnema sylvestra is a branched woody vine that belongs to evergreen plants. It is well known to people suffering from diabetes, as the greens of this vine are often used as a means to lower blood sugar levels.
Recent studies have found that this plant helps to get rid of excess weight. This is possible due to the presence of a special acid in its composition, which helps reduce the natural susceptibility of body cells to sugars and reduce cravings for sweets [17].
Experimentally, it was possible to establish that taking Gymnema sylvestre helps reduce appetite [18].
Another study involved rodents rather than humans. It was found that the plant helps mice not gain weight when eating high-calorie foods [19].
Cinnamon
Cinnamon is a source of antioxidants that are beneficial for human health. Studies have shown that this spice promotes weight loss. Its regular consumption helps to normalize blood sugar levels, reduce appetite and not feel hungry longer [20].
Experiments prove that cinnamon contains compounds that can mimic the action of insulin [21]. They help the body transport sugar from the blood to the cells of the internal organs. Therefore, everyone who wants to lose weight should definitely include cinnamon in their diet.
How to lose weight with spices: rules of administration
Incredibly, experienced nutritionists often advise their clients who want to lose a couple of extra pounds without much effort to add spices and spices to their food.
It would seem, what could be simpler? But even here you should take into account some rules that are actually very easy to follow.
And besides, spices can turn the simplest and most bland dish into something unique and even delicious.
And for those losing weight, these herbs are wonderful because they help speed up metabolism, help burn fat reserves, and cleanse the body of waste and toxins. And some of the spices can suppress appetite and cause a feeling of fullness.
Herbs with a rich aroma and pungency are not recommended for use in the evening, as they can greatly stimulate the gastrointestinal tract and, as a result, increase appetite and disrupt the quality of sleep.
It is worth considering that salt, sugar and vinegar are NOT spices, as some are accustomed to thinking.
Spices include aromatic plant components such as herbs, roots, stems, and leaves.
Now let’s figure out together which spices and herbs are the most useful and effective for weight loss.
Green coffee extract
Green coffee extract can be found in various weight loss medications. It is extracted from coffee beans that have not been roasted. They contain a lot of chlorogenic acid, which promotes weight loss.
It was experimentally found that consuming green coffee extract helps reduce BMI and break down body fat. Moreover, the process of losing weight starts even without making adjustments to the usual diet [22].
In addition, scientists analyzed 3 studies and concluded that green coffee extract helps lose weight by about 2.5 kg, but only if consumed regularly [23].
Strike with fire
What seasonings can you add to your diet besides ginger? Cayenne pepper, also known as chili, improves digestion, breaks down fat cells and lowers cholesterol. It also strengthens the immune system, which is important if there is a lack of certain vitamins. Spicy infusions are especially good for weight loss. Steam ¼ tsp. chili in 100 ml of boiling water, add 100 ml of chamomile decoction and honey to taste. Drink the infusion before meals, and parting with excess kilograms will speed up.
Caraway
Cumin is a spice that is widely used all over the world. The spice gives dishes a light nutty aroma and taste. Cumin is good for health. Eating it helps speed up the process of losing weight and quickly get rid of fat deposits.
Recently, a study was conducted with the participation of women. One group of patients received yogurt with 3 g of cumin daily. Compared to the control group, whose participants did not take such a drink, their plumb line was much greater [24].
Another study lasted for 1.5 years. All participants who took the cumin supplement 3 times a day lost 1 kg more weight compared to the control group. Therefore, you can safely include cumin in a diet aimed at reducing body weight [25].
Spices for weight loss: recipes
Milk with spices for weight loss
- 200 grams of warm milk + a pinch of cinnamon. It is recommended to drink this drink before bed or in the morning on an empty stomach.
- Add a pinch of saffron to 1 glass of milk, pour the contents into a glass or enamel container and simmer for 10 minutes over low heat. Drink warm.
- 1 glass of milk + a pinch of ground nutmeg.
Kefir with spices for weight loss
- 1 cup kefir + pinch of cinnamon
- 1 glass of kefir + 1 tsp. ground ginger + 1 tsp. honey
- 1 glass of kefir + 0.5 tsp. cinnamon + 0.5 tsp. ginger + a pinch of ground red pepper on the tip of a knife
Tea with spices for weight loss
In order to quench your appetite, it is recommended to drink the following tea before meals:
- 5-6 sprigs of mint + 1 chopped lemon + 1 tsp. ground ginger.
- Pour 1 liter of boiling water into a thermos and leave for 3 to 5 hours.
Cardamom
Cardamom is a spice obtained from ginger seeds. It is used both for preparing a variety of dishes and for losing weight.
In an experiment conducted on animals, it was possible to establish that cardamom helps reduce the thickness of the abdominal fat layer in rats. At the same time, the rodents received high-calorie foods, and did not adhere to any specialized diet [26].
When using cardamom to reduce body weight, you need to take into account that the experiment was carried out with the participation of animals, not people.
