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7 Best Spices For Weight Loss


All of us spice up our dishes with different herbs and seasonings as nobody likes food that is bland and unappetizing.

We use various kinds of spices to add flavors to our food. This step not only makes our food taste better but also adds more nutritious value to it.

Some of the spices have various health benefits and can even aid in weight loss.

In this article, we are going to talk about some of the common kitchen spices that could boost your weight loss journey.

Best Spices For Weight Loss

Though working out and following a nutritious diet could help in weight loss, adding these 7 herbs to your diet could boost your weight loss goals-

  1. Cayenne Pepper

    The long, thin, red capsicum annuum that are used as moderately hot chili pepper to flavor dishes.

    The cayenne pepper is said to have originated from Cayenne, French Guiana. It’s commonly used in a dried fine powder form.

    It’s now grown around the world like in India, East Africa, Mexico, and certain areas of the United areas.

    Apart from adding delicious flavors to our food, it adds a touch of heat and provides various health benefits.

    It aids weight loss by boosting our metabolism and stimulating digestive health. It may also help in controlling the ghrelin hormone that is related[1] to reducing appetite.

    Capsaicin content in the cayenne pepper increases[2] the production of heat in your body and gives a slight boost to your metabolism which subsequently helps[3] you in burning a few more calories.

    It also helps in increasing the production of digestive fluids and releases enzymes to aid in digestion and protects the stomach against infections.

    It contains[4] many antioxidants like vitamins A, C, and E and some other nutrients like vitamins K, B1, B2, B6, manganese, potassium, magnesium, copper, iron, phosphorus, zinc, and folate.

    All these nutrients make cayenne pepper a healthy and preferable kind of spice. Cayenne pepper warms up your body naturally which helps with weight loss.

  2. Turmeric

    This vivid yellow-orange spice belongs to the ginger family. It is commonly found in Indian, Southeast Asian, and Middle Eastern kitchens.

    Turmeric is loaded with anti-inflammatory properties that can assist[5] in reducing the inflammation in our body which is also a cause of obesity.

    Curcumin, an antioxidant present in turmeric, helps[6] in suppressing fat tissue growth. It also aids in curbing high cholesterol problems.

    Turmeric could regulate[7] blood sugar levels and prevents insulin resistance which further prevents fat deposition in our body.

    The spice increases the production of digestive juice, and bile, which helps in emulsifying fat and metabolism.

    The most common way to include this spice in your diet is by adding it to your curries, rice dishes, desserts, and other delicacies.

  3. Cinnamon

    Cinnamon is a spice that is obtained from the inner bark of trees and it is scientifically known as Cinnamomum.

    Like turmeric, cinnamon is also loaded with antioxidants and has anti-inflammatory properties.

    It also contains some antibiotic components. It has been used medicinally for thousands of years now.

    Cinnamon is commonly consumed in the form of a drink, known as cinnamon water which has various health benefits.

    It is popularly known for its miraculous properties that help in weight loss.

    Cinnamon increases thermogenesis, which allows[8] for burning more calories. It reduces your appetite and cravings and prevents you from consuming unhealthy foods.

    It even balances out the effects of eating high-fat foods. It helps to break down the fat cells in your body.

    Regular consumption of cinnamon water can aid your metabolism rate and that will help you burn more calories.

    Apart from cinnamon water, we can consume cinnamon by adding it to our tea, curries, desserts, and other dishes.

  4. Cumin

    Cumin is a spice that is obtained from the seeds of the Cuminum cyminum plant.

    It is a go-to spice in native regions of the Mediterranean and Southwest Asia. Its distinctive flavor adds an amazing taste to curries.

    Just like the other spices this too has been used as a medicine traditionally.

    A study[9] observed that cumin could boost your weight loss rate as compared to other groups in that study.

    It may aid your digestion by increasing the activity of digestive enzymes in your gut.

    Cumin can help you in weight loss because of a unique[10] active ingredient- thymoquinone, a naturally occurring chemical with antioxidants and anti-inflammatory properties.

    Thymoquinone helps your body in cleansing itself of toxins. It keeps your sugar levels stabilized.

    The effects of cumin can do wonders along with a proper diet and workout routine. It also decreases the symptoms of fatigue, bloating, and swelling.

  5. Fenugreek

    Fenugreek is a herb belonging to the Fabaceae family. It has a strong maple flavor and it is commonly used in Indian cuisine.

    Fenugreek seeds, for ages, have been used in medicinal ways to treat high cholesterol, diabetes, and obesity.

    Fenugreek seeds could help[11] you in decreasing your daily fat and calorie intake by increasing satiety and feeling of fullness. It could also be linked[12] to decreasing excessive fat intake.

    Fenugreek has a healthy nutritional profile containing a good amount of fiber and minerals, including[13] magnesium as well as an essential[14] mineral iron.

    It is known for helping burn belly fat and control blood sugar levels and promote better digestion.

  6. Ginger

    Ginger is a flowering plant whose rhizome, ginger root, is widely used as a spice and a medicine for centuries. It’s used in almost every Indian kitchen for its flavor.

    Ginger helps in providing relief from nausea and aids digestion.  Ginger has various anti-inflammatory, antibacterial and antiviral properties.

    It decreases inflammation, stimulates digestion, and suppresses your appetite which ultimately promotes[15] weight loss.

    Ginger contains some compounds called gingerols and shogaols that stimulate some biological activities in the body after you consume it.

    Obesity can result in oxidative stress and inflammation in the body and oxidative stress is caused by the free radicals in the body.

    Another perk of including ginger in your diet is that it could help in increasing[16] metabolism while it may also help you lose weight this way by decreasing excessive fat accumulation.

    Consuming ginger and lemon water two-three times a day can help in reducing your appetite and promote weight loss. It also maximizes hydration in the body.

    Another way of consuming ginger for effective weight loss is in the form of ginger juice.

  7. Cardamom

    It has an aromatic flavor which adds an extravagant taste to delicacies. Cardamom contains some essential oils that promote health.

    It possesses antioxidant and antibiotic properties and helps in better digestion.

    It is a well-known spice that helps[17] in getting rid of bloating or indigestion. It also enables normal digestive functioning.

    It contains melatonin which may benefit[18] in increasing the rate of burning fats in overweight people.

    According to a study[19] done on animals, cardamom may assist in cutting the fat accumulated around the belly along with improving glucose intolerance.

    You can have it in the form of cardamom tea for an effective weight loss process. You can also add spices like cloves and cinnamon sticks for better results.

Final Takeaway

When these herbs and spices are used for seasoning foods, not only do they provide a burst of flavor but also they have a bunch of health benefits with minimal risks.

Just don’t consume too much of them and pair them with some nutritious food as it’s very important to keep a balanced diet for effective weight loss.

In case you have any medical conditions or allergies, it’s better to consult your doctor before taking any kind of supplements for these spices.

All these spices add great taste to our food but they benefit our health much more than that.

They help in enhancing fat burn, boost metabolism and promote feelings of fullness.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Astrid J. and Margriet S. Westerterp-Plantenga. The acute effects of a lunch containing capsaicin on energy and substrate utilisation, hormones, and satiety. Eur J Nutr. 2009 Jun; 48(4): 229–234. Published online 2009 Feb 24. doi: 10.1007/s00394-009-0006-1
  2. Mary-Jon Ludy , Richard D Mattes. The effects of hedonically acceptable red pepper doses on thermogenesis and appetite. Randomized Controlled Trial Physiol Behav. 2011 Mar 1;102(3-4):251-8. doi: 10.1016/j.physbeh.2010.11.018. Epub 2010 Nov 18. Available from: https://pubmed.ncbi.nlm.nih.gov/21093467/
  3. Jia Zheng, Sheng Zheng, Qianyun Feng. Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications. Biosci Rep. 2017 Jun 30; 37(3): BSR20170286. Published online 2017 May 11. Prepublished online 2017 Apr 19. doi: 10.1042/BSR20170286
  4. Vitamins. Available from: https://medlineplus.gov/ency/article/002399.htm
  5. H. Hatcher, R. Planalp, J. Cho, et al. Curcumin: From ancient medicine to current clinical trials
    Cell Mol Life Sci. 2008 Jun; 65(11): 1631–1652. doi: 10.1007/s00018-008-7452-4
  6. F Di Pierro , A Bressan, D Ranaldi, et al. Potential role of bioavailable curcumin in weight loss and omental adipose tissue decrease: preliminary data of a randomized, controlled trial in overweight people with metabolic syndrome. Preliminary study. Randomized Controlled Trial Eur Rev Med Pharmacol Sci. 2015 Nov;19(21):4195-202. Available from: https://pubmed.ncbi.nlm.nih.gov/26592847/
  7. Stuart P. Weisberg, Rudolph Leibel, and Drew V. Tortoriello. Dietary Curcumin Significantly Improves Obesity-Associated Inflammation and Diabetes in Mouse Models of Diabesity. Endocrinology. 2008 Jul; 149(7): 3549–3558. Published online 2008 Apr 10. doi: 10.1210/en.2008-0262
  8. Juan Jiang, Margo P. Emont, Heejin Jun, et al. Cinnamaldehyde induces fat cell-autonomous thermogenesis and metabolic reprogramming. Metabolism. 2017 Dec; 77: 58–64. Published online 2017 Sep 1. doi: 10.1016/j.metabol.2017.08.006
  9. Roghayeh Zare , Fatemeh Heshmati , Hossein Fallahzadeh. Effect of cumin powder on body composition and lipid profile in overweight and obese women. Randomized Controlled Trial Complement Ther Clin Pract. 2014 Nov;20(4):297-301. doi: 10.1016/j.ctcp.2014.10.001. Epub 2014 Oct 13. Available from: https://pubmed.ncbi.nlm.nih.gov/25456022/
  10. Ebrahim M. Yimer, Kald Beshir Tuem, Aman Karim, et al. Nigella sativa L. (Black Cumin): A Promising Natural Remedy for Wide Range of Illnesses. Evid Based Complement Alternat Med. 2019; 2019: 1528635.Published online 2019 May 12. doi: 10.1155/2019/1528635
  11. Jocelyn R Mathern , Susan K Raatz, William Thomas, et al. Effect of fenugreek fiber on satiety, blood glucose and insulin response and energy intake in obese subjects. Randomized Controlled Trial Phytother Res. 2009 Nov;23(11):1543-8. doi: 10.1002/ptr.2795. Available from: https://pubmed.ncbi.nlm.nih.gov/19353539/
  12. Hugues Chevassus , Nathalie Molinier, Françoise Costa, et al. A fenugreek seed extract selectively reduces spontaneous fat consumption in healthy volunteers. Clinical Trial Eur J Clin Pharmacol . 2009 Dec;65(12):1175-8. doi: 10.1007/s00228-009-0733-5. Epub 2009 Oct 7. Available from: https://pubmed.ncbi.nlm.nih.gov/19809809/
  13. Magnesium. Available from: https://www.hsph.harvard.edu/nutritionsource/magnesium/
  14. Iron. Available from: https://www.hsph.harvard.edu/nutritionsource/iron/
  15. Najmeh Maharlouei, Reza Tabrizi, Kamran B Lankarani, et al. The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials. Meta-Analysis Crit Rev Food Sci Nutr. 2019;59(11):1753-1766. doi: 10.1080/10408398.2018.1427044. Epub 2018 Feb 2. Available from: https://pubmed.ncbi.nlm.nih.gov/29393665/
  16. Vahideh Ebrahimzadeh Attari, Aida Malek Mahdavi, Zeinab Javadivala, et al. A systematic review of the anti-obesity and weight lowering effect of ginger (Zingiber officinale Roscoe) and its mechanisms of action. Review Phytother Res. 2018 Apr;32(4):577-585. doi: 10.1002/ptr.5986. Epub 2017 Nov 29. Available from: https://pubmed.ncbi.nlm.nih.gov/29193411/
  17. Md Mizanur Rahman, Mohammad Nazmul Alam, Anayt Ulla, et al. Cardamom powder supplementation prevents obesity, improves glucose intolerance, inflammation and oxidative stress in liver of high carbohydrate high fat diet induced obese rats. Lipids Health Dis. 2017; 16: 151. Published online 2017 Aug 14. doi: 10.1186/s12944-017-0539-x
  18. Ewa Walecka-Kapica, Grażyna Klupińska, Jan Chojnacki, et al. The effect of melatonin supplementation on the quality of sleep and weight status in postmenopausal women. Prz Menopauzalny. 2014 Dec; 13(6): 334–338. Published online 2014 Dec 30. doi: 10.5114/pm.2014.47986
  19. Md Mizanur Rahman, Mohammad Nazmul Alam, Anayt Ulla, et al. Cardamom powder supplementation prevents obesity, improves glucose intolerance, inflammation and oxidative stress in liver of high carbohydrate high fat diet induced obese rats. Lipids Health Dis. 2017; 16: 151.Published online 2017 Aug 14. doi: 10.1186/s12944-017-0539-x

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