9 Spices That Can Boost Your Metabolism and Help With Weight Loss

Consuming spices may add more than just flavor to your food. Research shows that some spices may impact how your body loses weight by boosting your metabolism, decreasing hunger, and helping you burn more fat.

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1. Cayenne Pepper

Capsaicin is the main ingredient in cayenne pepper. Some evidence shows that capsaicin supplements may have a short-term impact on appetite suppression and body fat loss.

Some research suggests that capsaicin:

However, most of the research is on capsaicin with little evidence linking cayenne pepper specifically to weight loss.

2. Garlic

Some research indicates that the sulfur compound allicin in garlic may have anti-obesity properties, but the results are mixed. Some of the findings include:

• One review found that subjects who consumed garlic had lower waist circumferences but no significant change in body weight and BMI.
• Women with polycystic ovary syndrome (PCOS) who took garlic supplements experienced lower weight, BMI, and waist circumference (belly fat).
• After consuming raw crushed garlic twice daily for four weeks, one study’s participants noted a smaller waist circumference and a lower blood pressure, triglyceride levels, and other components of metabolic syndrome.
• In another study involving women with obesity, participants who took allium for two months had a significant decrease in weight, waist and hip circumferences, and BMI. However, women in the placebo group also had a weight reduction. Both groups followed a low-calorie diet, so whether the results are linked to allium is unclear.

3. Fenugreek

The high fiber content of fenugreek may help reduce overeating and promote weight loss by suppressing your appetite and increasing satiety. However, more high-quality evidence is needed. A few small studies found:

• People who drank fenugreek tea reported fewer feelings of hunger and more satiety. However, the fenugreek tea did not affect calorie consumption.
• One study showed that consuming fenugreek seed extract regularly reduced dietary fat consumption in humans.
• Participants in another study who consumed 8 grams (g) of fenugreek fiber significantly increased satiety and reduced hunger ratings and potential food consumption. This suggested potential benefits for short-term weight loss and improved cholesterol.

4. Black Pepper

Black pepper includes piperine, an alkaloid that acts as an antioxidant and may have potential fat-reducing effects. However, more significant research is needed.

Research on animals found that small piperine doses significantly increased high-density lipoprotein (HDL) cholesterol levels. They also reduced serum triglyceride, low-density lipoprotein (LDL), and total cholesterol. However, food appetite did not change.

In another study, participants who drank a black pepper–based beverage experienced:

• Increased satiety
• Lower acute appetite with lower hunger
• Reduced desire to eat
• Lower overall food consumption

5. Cinnamon

The compound cinnamaldehyde found in all varieties of cinnamon has several properties that allow it to work as a natural weight-loss aid. Research indicates the following:

• When administered over 12 weeks, cinnamon supplementation can significantly impact obesity measurements, such as body weight, BMI, waist circumference, and fat mass. Results were strongest in people older than 50 and those with a baseline BMI of 30 or greater.
• Adolescents with obesity showed that cinnamon was effective in reducing serum leptin levels and body fat percentages after 26 weeks compared to the placebo group.
• Supplementing with cinnamon significantly reduced BMI and body weight, with a more significant impact in people taking a daily dosage of 3 grams or more and in people with PCOS.

6. Turmeric

A systematic meta-analysis of people with metabolic syndrome reviewed the impact of curcumin on weight loss. Daily consumption of curcumin for four to 35 weeks significantly decreased weight, BMI, and waist circumference. Curcumin may improve weight by increasing metabolism.

Supplements containing curcumin support weight loss and a decrease in BMI. However, researchers also advise using curcumin with increased exercise or other lifestyle changes, which may support weight loss.

7. Ginger

Compounds in ginger may impact how your body burns calories and help sustain feelings of satiety. Researchers found evidence that ginger supplementation reduced body weight, waist-to-hip ratio, and fasting glucose.

Other research found that those who consumed two powdered ginger tablets for 12 weeks showed a decrease in changes in:

• Body weight
• BMI
• Waist and hip circumferences
• Body composition
• Appetite

8. Cumin

In a study, participants who consumed high-dose cumin plus lime for eight weeks experienced significant decreases in weight and BMI vs. those who consumed low-dose cumin or a placebo. However, the mechanism by which cumin and lime intake might affect weight loss and reduce BMI is not fully understood.

Other research shows that those who consumed cumin in a weight-reduction diet reduced their weight, BMI, and waist circumference. They also improved body composition by reducing fat mass and mass percentage.

9. Cardamom

While cardamon has anti-inflammatory properties that may impact weight loss, research on humans is limited. A review of cardamom on metabolic syndrome reported that cardamom has benefits for the treatment of metabolic syndrome and its related conditions, which include obesity.

Other research found that cardamom may help maintain lean body weight and reduce body fat in mice. Researchers reported that cardamom could regulate appetite, improve energy expenditure, and lower body fat mass. However, more human studies are needed.

How to Add Spices to Your Diet

To safely incorporate spices into your weight management program, understanding how each spice works is important. While most spices are safe when used to flavor foods, using them in larger amounts may pose health risks and have adverse effects. Follow these steps before using spices for weight loss or other medicinal purposes:

• Consult a healthcare provider before trying a new spice supplement or therapeutic dose to ensure you are not risking an interaction with your existing medication or other supplements.
• Discard old spices. Dry spices should not be kept longer than a few years, especially after opening them.
• Maintain dry spices’ taste and health properties. Store them in airtight containers in a cool, dark pantry or cupboard.
• Take note of serving sizes based on the form. Spices are often available in fresh, whole-dried, ground dried, or prepared supplements. The strength and amount you consume can vary.
• Read the labels of packaged spices to look for fillers or other added ingredients that can impact the benefits you hope to achieve.
• Discontinue using a spice if you experience adverse reactions after trying it in any form.

Key Takeaways

• Some spices, such as garlic, ginger, cumin, cardamom, black pepper, turmeric, and cinnamon, may support weight loss by boosting metabolism, reducing appetite, or helping burn fat.
• However, research is limited and sometimes conflicting, so results can vary.
• Spices alone won’t lead to long-term weight loss, but can complement a healthy diet and exercise plan. Before trying a new spice or supplement, talk to a healthcare provider to avoid side effects or interactions.