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8 Awesome Benefits Of
Turmeric In Weight Loss
[UPDATED]
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One of the most common health hazards of modern time is excessive fat
deposition in the body. A very large portion of the human population is
affected by it all over the world.

Being overweight is the condition of energy imbalance in the body. This

imbalance is reflected as storage of fat.

The energy imbalance is caused when our calories (a measurement of

energy) intake is higher than what is used by the body for the metabolic
processes such as breathing, regulation of body temperature, digestion etc.
The calories that we take in, come from the what we eat or drink. The
amount of energy that is left after the use in bodily functions is stored for
the future use. This energy is stored in liver cells as glycogen and as
triglycerides in the fat tissues.

The energy imbalances may also be caused by other factors such as

hormonal disorders l e, hypothyroidism. Certain genetic disorders and
medications can also cause the weight gain.

When the weight gain is excessive, it is called as obesity and leads to other
complications such as metabolic syndrome, hypertension, artherosclerosis,
diabetes etc.

Obesity is an increasingly social and medical problem all over the world
and refers to having too much body fat.

However, it is not like being overweight which refers to weighing too

much. A person may be overweight because of extra muscle or bone or
water retention in the body.

Both result in a person having more than the recommended healthy body
weight.

This could cause a host of medical problems like osteoarthritis, gallstones,

liver problems, heart diseases, high blood pressure, high triglycerides, high
cholesterol, diabetes, sleep apnea etc.

Apart from eating too much, obesity can be caused by excess alcohol
consumption, menopause, hypothyroidism, not exercising etc. The first
step to fighting obesity or being overweight is to start a weight loss
program.

This includes following a strict diet, exercise and in some

cases even surgery.

If you already know about Turmeric, please jump to the relevant section
using the Table of Contents below, else please read on.

Table of Contents [show ToC]

What is turmeric?
Turmeric scientifically known as Curcuma longa is one of
the most relished spice. It belongs to the family Zingiberaceae, to which
many spices belong.

The rhizome of turmeric is used in the dried or fresh form in cooking,

cosmetics and traditional medicines.

It has numerous bioactive compounds that endow several medicinal

benefits to this spice. The most active and versatile of these compounds is
the curcuminoids, especially curcumin.

The other compounds that are present in turmeric are volatile oils,
Vitamins (B&C), Potassium, Sodium, Iron, Omega-3 fatty acids, α-
linolenic acid, proteins, carbohydrate, fibres etc.

These compounds provide turmeric with anti-inflammatory, antioxidant,

anti-microbial, analgesic, thermogenic properties and many more.

8 Awesome Benefits of Turmeric in

Weight loss
The diverse biological activities of turmeric can have very positive
implications on the process of weight loss. These activities not only
promote weight loss but can also help in combating the complications
related to the obesity.

1.Turmeric prevents fat accumulation and hastens fat

loss
Accumulation of fat in the adipose tissues or other tissues such as those of
stomach and liver is characteristic of excessive weight and obesity.

The white adipose tissue in the body is the major fat accumulation site.

Angiogenesis (formation of new blood vessels) in the white adipose tissue

is linked to the fat accumulation in the obese people.

In order to reduce this fat accumulation the angiogenesis in white adipose

tissue needs to be targeted.
Turmeric can be useful in this. The turmeric constituent, curcumin can
prevent fat accumulation in the adipose tissues.

In a study, it has been shown to modulate the metabolic activities in the

white adipose tissues that prevent angiogenesis. This, in turn, results
in decreased fat accumulation.

Curcumin has also been found to decrease the size of adipose tissues, i.e.
lower fat accumulation in over-weight patients. The body measurements of
these patients showed significant reduction of fat.

Moreover, it has been observed that turmeric along with sulphur can
prevent fat deposition and improve the lipid profile of blood and liver in
over-weight individuals.

What does it mean?

It means turmeric can prevent the fat accumulation in the adipose tissues and other
organs. This can be useful in avoiding further weight gain in over-weight or obese
people. Thus, this can be very helpful in managing weight.

2.Turmeric can accelerate diet-induced weight loss

Diet is a very important component of weight management. The calories
that we consume through our diet require check in order to prevent weight
gain.

Reduction of high fat diet intake and consumption of food that help in
weight loss is useful.

There are several dietary products such as spices like turmeric which assist
in the diet induced weight loss.

The carbohydrate fraction of turmeric is not absorbed in the body which is

helpful in fat reduction and prevention of weight gain. Also, the dietary
fibres of turmeric help in this.

Other studies have also shown the efficacy of turmeric (curcumin) in

accelerating the weight loss induced by dietary changes.

In a study, overweight individuals were put under weight loss treatment

through diet and lifestyle interventions. Some of them did not show
significant weight loss and were then treated with curcumin.
These individuals after the curcumin treatment showed an enhanced
weight loss. There was a significant increase in fat reduction and BMI was
also found to decline considerably.

What does it mean?

It means turmeric use can assist and accelerate the weight reduction induced by diet.
The dietary fibres and non absorbable carbohydrates of turmeric assist in this.

3.Turmeric promotes browning of white adipose

tissue
Brown adipose tissue in humans has a significant function of heat
production. This heat production comes at a cost of combustion of glucose
and lipids.

This novel action of the brown tissue is gaining popularity as a therapeutic

potential against obesity.

It has been observed that white adipose tissue can undergo browning and
become an energy liberating tissue instead of a storing one.

There is a role of norepinephrine (a neurotransmitter) in the function of the

brown adipose tissue.

The turmeric constituent, curcumin is found to be a promoter of browning

of the white adipose tissue. It elevates the levels of norepinephrine
which induces the browning process.

This action of curcumin, in turn, can prevent obesity by promoting the

burning of accumulated fat in the body.

What does it mean?

It means consumption of turmeric can promote burning of fat by inducing browning of
fat storing white adipose tissues. This can be very effective in preventing excessive
weight gain.

4.Turmeric has thermogenic action

Thermogenesis is a metabolic process that involves burning of calories in
the body for energy expenditure. This process promotes the weight loss.
Increasing thermogenesis in the body through diet is seen as a practical
and feasible approach towards the weight management.

Many dietary products such as green tea and spices are known to promote
weight loss through thermogenesis.

Ginger, another spice of Zingiberaceae family is known for its

thermogenic action. Its components gingerols and shogaols have
been identified as potent themogenic substances.

6-gingerol has been found to regulate metabolic rates in the animal model.

Turmeric has a presence of these components therefore, it has a potential

of being a thermogenic substance.

What does it mean?

It means intake of turmeric in diet can promote weight loss by its thermogenic action.
An increased metabolic rate in the body burns the calories and stored form of energy
and thus promotes weight loss.

5.Turmeric suppresses inflammation associated with

obesity
Inflammation is greatly associated with obesity or excessive fat deposition
in the body. In cases of obesity, the accumulation of pro-inflammatory
substances (IL-6, TNF-α etc.) has been found.
Adipose tissue produces substances called adipokines, some of these such
as IL-6 and TNF-α have inflammatory action. In case of obesity or excess
fat deposition, the inflammatory action of these adipokines leads to
the production of oxidative stress.

This inflammatory response further leads to other diseases like metabolic

syndrome, cardiovascular disorders, diabetes etc.

Turmeric being an anti-inflammatory substance can be very effective in

targeting the inflammatory action of adipokines.

Curcumin’s antioxidant and anti-inflammatory action is known to target

the obesity associated inflammation. It down-regulates the activity of
adipokines and up-regulates adiponection (regulates glucose and fatty
acids levels) and thus decreases the oxidative stress caused by
inflammatory adipokines.

What does it mean?

It means use of turmeric can reduce the inflammation and associated oxidative stress
and thus be useful in preventing the disorders related to the obesity.

6.Turmeric has anti-diabetic action

The risk of diabetes is one of the most common among overweight or
obese individuals. Therefore, prevention of this disease becomes very
important.

Turmeric comes in handy here as well. It is known for its efficacy in the
treatment and prevention of diabetes.

The antioxidant and anti-inflammatory actions of the curcuminoids,

especially curcumin have great anti-diabetic effect. These
substances lower the blood sugar levels.

Curcumin has also been found to be significantly active against

diabetes associated with obesity.

What does it mean?

It means turmeric consumption can reduce the risk of diabetes among the obese
individuals. The anti-diabetic effect of turmeric can be useful in the treatment of
diabetes among obesity patients.
7.Turmeric prevents metabolic syndrome
Metabolic syndrome is another prevalent risk factor associated with
obesity. Fat accumulation around abdomen causes metabolic changes that
cause metabolic syndrome, i.e. the risk factors that lead to coronary heart
problems.

The reduction in weight can lower the risk of metabolic syndrome.

Turmeric is an efficacious agent against metabolic syndrome as well. It

lowers the cholesterol, triglyceride levels, and blood sugar levels, and
collectively acts againstthe condition.

Turmeric along with black seeds has been found to be very effective in the
metabolic syndrome prevention.

What does it mean?

It means use of turmeric can help in prevention and treatment of metabolic syndrome
among the obese individuals.

8.Turmeric reduces depression

Depression is another complication associated with obesity and
overweight that has detrimental effect on the patients.

Many studies have confirmed the relationship between obesity and

depression both ways, i.e. obesity can lead to depression and vice-versa.

The metabolic disturbance caused in the body by obesity is linked to the

depressive behaviour in the patients. These
disturbances include inflammatory signals, insulin resistance, and
hormonal disorders.

Turmeric is known for its anti-depressant like activity.

Curcumin increasesserotonin and dopamine levels that lead to a reduction
of depression.

What does it mean?

It means consumption of turmeric can be helpful in the reducing the depression related
to obesity and overweight. The anti-depressant like activity of turmeric can also be
useful in preventing the risk of obesity caused by depression.
Dosage of Turmeric for Weight loss
The specification regarding dosage of turmeric for weight loss is not
established. Turmeric is a safe product for regular dietary use.

The bioavailability or absorption of turmeric by the body, however, is a

matter of concern. (Read How to improve turmeric’s bioavailability?)

Turmeric’s bioavailability can be enhanced by the use of Golden

Paste (black pepper and healthy oils are added to turmeric paste).

Golden Paste can be prepared using turmeric powder or fresh turmeric

root.

Turmeric consumption should be started little by little for people who do

not include turmeric in diet daily. Initially, the intake should be a quarter
to half a teaspoon per day for a week. The quantity can be raised slowly by
a quarter or half a teaspoon every week.

The quantity that is most recommendable is 1 to 2 teaspoons 2 to 3 times a

day (specifically 1 teaspoon 3 times a day).

In an empty stomach, turmeric consumption should be avoided.

(Read Does Turmeric cause acid reflux?)

Turmeric consumption at the same time of as medicines is not appropriate.

Turmeric and medicine intake must be at least 3-4 hours apart.
(Read Black pepper in GP: Does it cause drug interaction?)

Turmeric dosage cannot be same for everyone. It varies depending upon

the individual. The dose tolerated by one’s stomach decides the suitable
amount to be taken by the person.

Turmeric milk and Turmeric tea are some tasty alternatives for turmeric
consumption.

Check out our recommendation on best organic turmeric brands, if looking

for some good organic turmeric brands.
Turmeric supplements can be a feasible option for turmeric use. However,
in order to avoid any adverse effect of the supplements it is important to
consult a medical expert.

Precautions
Dietary use of turmeric is regarded as very safe. Many cuisines use
turmeric regularly as a spice and no adverse effects have been recorded
due to its culinary use.

While using turmeric supplements, some precautionary measures are

necessary to take. (Read Side effects of Curcumin, Side effects of
Turmeric)

Acid reflux may be caused by consumption of turmeric in an empty

stomach. Turmeric’s use in on an empty stomach must be avoided, as it
can result in acidity. (Read Does turmeric cause acid reflux?)

Curcumin in turmeric interferes in drug metabolism activity. Though

dietary turmeric should not pose any risks, if taking large doses of Golden
Paste or curcumin supplements then avoid taking it at the same time as
taking any medication. Maintain a 3-4 hour gap.

Bleeding disorder patients should not consume turmeric. Although the

dietary use of turmeric is safe in bleeding disorders turmeric supplement
should not be used. Turmeric supplements have constituents in
concentrated amounts which may result in problems as turmeric has a
blood thinning activity. (Read Is Turmeric a blood thinning agent?)

Limit turmeric consumption in case of risk of gout and kidney stones.

Turmeric in large quantities can raise the risk of developing kidney stones
(in sensitive individuals). (Read Is turmeric safe in gout? Does turmeric
cause kidney stones?)

Turmeric is a stimulant of bile flow. If one is suffering from gallstone, this

may lead to bile duct obstruction, causing pain and other problems. (Read
Is Turmeric Consumption Safe In Gallstones?)

Discontinue taking turmeric supplements if you are scheduled for a

surgery. It is suitable to stop using turmeric supplements around 2 weeks
prior to a surgery. Being a blood thinner, turmeric can interfere with the
process of blood clotting after a surgery.

Avoid using turmeric supplements if you are pregnant or breastfeeding .

Conclusion
Turmeric’s potential in weight loss is immense. It has a diverse range of
action that helps in weight reduction as well as prevention of fat
accumulation.

Turmeric prevents fat accumulation by its anti-inflammatory activity and

its ability to turn white adipose tissue into brown. It also increases the rate
of metabolism in the body.

Turmeric is also helpful in combating and preventing the complications

that arise due to obesity.

Moreover, depression caused by obesity or obesity triggered by depression

can be avoided by the use of turmeric.

It can be inferred that turmeric is a reasonable and feasible option for

weight loss.