Skip to content

Turmeric for weight loss

January 15, 2021
Benefits of turmeric for weight loss

When we are trying to lose weight, we want to see results as soon as possible, but we must always make sure we do things the right way. If that is your case, surely you already know that maintaining a healthy diet, slightly reducing the number of calories ingested and doing physical exercise several days a week are the best allies to promote healthy weight loss ; however, there is another step you can take to get to your goal faster. As you read in the title of this article, the trick is to use turmeric , that miraculous spice in root form that has grown in popularity in recent years.

We are not saying that turmeric will make you lose extra kilos as if by magic, but what is clear is that its active compounds promote weight loss , in a natural and responsible way. Do you want to know how it works?

In this article we explain why it is worth including turmeric in your daily routine, how you should take it to lose weight , what daily dose is recommended and what precautions you should take in this regard.

Benefits of turmeric for weight loss

The properties of turmeric , especially its active compound curcumin, have been extensively studied for years. It has been seen that this root has great anti-inflammatory , antioxidant , antidiabetic , anticancer and immune power , hence its consumption helps prevent and treat numerous health conditions.1

See below: Benefits and Medicinal Properties of Turmeric (Scientific Findings)

But these are not the only benefits that are attributed to the tuber of Indian origin. One of its most popular uses, also backed by science, is as a home remedy for weight loss . Here is a summary of the main findings that reveal why turmeric is useful for weight loss:

  • Speeds up metabolism . Simply put, metabolism refers to a set of chemical reactions that occur in our body, the objective of which is to maintain good health and function of cells / organs. To complete these reactions, the body needs to burn calories; These are the well-known “calories burned at rest” or metabolic rate. It is known that, due to its thermogenic effect, turmeric is capable of accelerating our metabolism, causing us to spend more calories at rest and therefore, to lose weight naturally.2
  • It prevents the accumulation of fat . The quintessential fat accumulation area in our body is white adipose tissue. As you might expect, the formation of new cells in white adipose tissues leads to weight gain. However, curcumin has been shown to be able to decrease the size of these tissues by preventing fat cells from staying and accumulating.3
  • Helps prevent metabolic syndrome . Metabolic syndrome is a risk factor related to obesity. In general, this syndrome is due to a series of metabolic changes that are derived from the accumulation of fat around the abdomen. Consuming turmeric regularly prevents such changes by lowering cholesterol, triglyceride and blood sugar levels.4
  • Supports optimal liver function . This is a very beneficial property of turmeric to promote weight loss. The liver is responsible for many functions in the body, including digestion, fat metabolism, and elimination of toxins. Without a doubt, an oversaturated or inefficient liver can sabotage your weight loss plan, even make you gain more weight. Curcumin has been seen to improve liver function, not only contributing to greater detoxification and cleansing of the liver, but also increasing bile production.
  • Improves the digestion of food . Having a good digestive function is key to losing weight. Turmeric supports digestion, fights excess gas and bloating, and promotes regular bowel movements.
  • Regulates blood glucose levels. Including turmeric frequently in your diet helps keep your blood sugar levels stable, making you less prone to snacking between meals.

After knowing what are the main mechanisms that make turmeric a good ally to lose weight, surely you are wondering what you should do to obtain these benefits.

How do you take turmeric to lose weight?

Turmeric is generally available in its natural form (tuberous root similar to ginger , but smaller in size) or in powder form like any other spice. Both options are effective for losing weight, but the most recommended is to use fresh grated turmeric .

Likewise, it is important to bear in mind that the bioavailability of curcumin in the body is not very high, hence turmeric is usually combined with other ingredients to promote its absorption , for example black pepper (See Turmeric with Black Pepper ) , coconut oil or milk. 

Keep reading below to learn about some of the alternatives you can try to lose weight with turmeric.

Turmeric tea

Turmeric tea appears to be one of the most effective variants for getting the spice’s slimming benefits. It tastes good, combines very well with other ingredients and is prepared in a few minutes.

It is generally recommended:

  • Drink it 2 times a day, being careful not to take it on an empty stomach.
  • Prepare it with fresh turmeric root, instead of ground dried turmeric.
  • Add a pinch of black pepper or a teaspoon of coconut oil.

Without a doubt, taking this infusion every day, or several times a week, will help you speed up your metabolism, have better digestion, fight your appetite and maintain a good mood.

To learn about other benefits of turmeric tea, how to prepare it and what is the recommended daily dose , visit Turmeric Tea .

Turmeric water for weight loss

Similar to tea, turmeric water is very easy to prepare and include in your day to day. The difference is that instead of using the fresh root, we will be using the turmeric powder.

To 1 glass of warm filtered water add 1 teaspoon of the spice and a pinch of black pepper, stir vigorously to dilute well, and drink immediately (otherwise the turmeric will start to settle to the bottom of the glass).

This water can be taken at any time of the day, but to lose weight it is best to drink it in the morning or at night before going to bed.

Juices with turmeric to lose weight

Green juices are also a good alternative to promote detoxification and weight loss. The addition of ingredients like ginger, lemon, celery and turmeric is very effective in speeding up metabolism and burning fat in a short time.

Here we suggest some recipes for juices with turmeric root to lose weight:

Recipe 1 . Green juice of spinach, kale, green apple and fresh turmeric

Add ½ green apple (Granny Smith), ½ cup spinach, ½ cup kale (kale), a small piece of peeled turmeric and a glass of water to the blender. Blend until you get a homogeneous consistency and drink immediately.

Recipe 2 . Diuretic-slimming juice of cucumber, lemon, turmeric and spinach

Blend ½ cucumber (unpeeled), the juice of ½ lemon, 1 cup of spinach and a small piece of turmeric root to drink on an empty stomach.

Recipe 3 . Carrot, celery and pineapple juice with turmeric for weight loss

Instead of drinking a soda or high-sugar juice, make a homemade juice that’s naturally sweet, filling, and diuretic. Add to the blender 1 small carrot , ½ stalk of fresh celery, ½ slice of pineapple, 2-3 thin slices of turmeric and enough water to blend all the ingredients well. Blend until a smooth liquid consistency and drink immediately.

Maintaining a healthy and balanced diet, exercising at least 3 times a week and drinking one of these juices every day is an ideal strategy to lose weight in a matter of weeks . Remember that you should not use turmeric juices to replace any of your main meals; take them in the morning, as a snack between meals, or before / after training, etc.

Turmeric capsules

Turmeric is widely available as a dietary supplement. This can be in capsules , extracts , tinctures, or other preparations. By far the most popular and convenient option is capsules, which are made from turmeric powder.

Taking a dose of 400-600 mg of turmeric in capsules , 3 times a day, promotes thermogenesis, accelerates metabolism and promotes greater fat burning at rest, helping you lose weight naturally.

Supplements typically not only contain turmeric, but also include other ingredients to increase the absorption of curcumin, or to enhance certain health benefits. If you want to lose weight, some of the best options are:

  • Turmeric, black pepper and ginger capsules
  • Turmeric, cayenne pepper and green tea capsules
  • Curcumin, Ginger, and Apple Cider Vinegar Capsules

Note : follow the manufacturer’s recommendations regarding dosage and consumption schedule; If you have a health condition or are taking medication, consult your doctor first before taking turmeric capsules for weight loss.

Turmeric recipes for weight loss

Taking into account that turmeric is a spice, you can also take advantage of its benefits to reduce if you include it in your meals. Contrary to what many think, the flavor of turmeric can work well in many recipes , not just in dishes of Indian origin. Don’t worry if you don’t have the natural root; the variant most used in the kitchen is ground turmeric, which we can already find in the spice section of any local supermarket.

Some simple ideas that can help you incorporate the spice into your daily diet are:

Breakfast . Scrambled eggs with turmeric and other spices

  1. Heat a skillet over medium heat.
  2. Add a drizzle of olive oil, ½ bell pepper cut into strips, 1 tomato, diced, 1/3 finely chopped onion and a handful of spinach.
  3. Sauté for 3 minutes; then add 2 eggs, a pinch of salt, black pepper, and ¼ teaspoon of turmeric powder.
  4. Stir very well to break the eggs and integrate them with the rest of the ingredients.
  5. Let cook for 3 more minutes, without stopping stirring.
  6. Remove from heat, serve and start the day with a rich, nutritious and healthy recipe.

Lunch . Chicken soup with turmeric, lemon and ginger

This can be a great first course to tone your stomach and reduce your appetite. Add ½ teaspoon grated fresh turmeric (or ¼ teaspoon powdered turmeric), the juice of half a lemon, and ½ teaspoon grated ginger (or ¼ teaspoon ground ginger) to a hot chicken soup. Stir very well and let it sit for 3-5 minutes before eating.

Dinner . Chicken and Vegetable Stir Fry with Turmeric

  1. Heat a skillet over medium heat and add 1 teaspoon of olive / coconut oil.
  2. Add ½ julienned chopped onion, ½ sliced ​​red bell pepper, 4 sliced ​​mushrooms, 1 finely chopped celery stalk and 1 finely minced garlic clove . Sauté for 5 minutes.
  3. Now add ½ chicken breast cut into cubes, sprinkle a pinch of salt and pepper to taste, ½ teaspoon of ground turmeric and stir to integrate with the rest of the ingredients.
  4. Keep sautéing until the chicken is golden brown on all sides.
  5. Remove from heat and serve to enjoy a fast, satisfying, low-calorie meal with intense flavor.

Note : Make sure to get certified organic turmeric to avoid consuming pesticides, chemical fertilizers, dyes, and other harmful additives.

3 Popular Combinations For Weight Loss

After reviewing many of the testimonials and opinions available on the use of turmeric for weight loss, we came to the conclusion that these are three of the most popular and apparently effective combinations.

Ginger and turmeric

With very similar slimming properties, ginger and turmeric are a perfect pair to increase thermogenesis, accelerate metabolism and fat burning, raise energy levels, improve performance during exercise, fight cravings and improve function of the entire digestive system.5 6

To use both roots together and lose weight faster, consider the following forms of consumption:

  • Ginger tea , freshly ground black pepper, and grated turmeric
  • Green juice of cucumber, celery, fresh ginger root, and turmeric powder
  • Turmeric, ginger and black pepper capsules
  • Ginger and turmeric to flavor soups, meats, rice, sautéed vegetables, etc.

Turmeric and honey

The fat-burning, stimulating and anti-inflammatory effect of turmeric is combined with the digestive, antioxidant and antimicrobial power of honey to maintain the proper functioning of the body, contribute to a better general health and promote long-term weight loss . 7 8 9

The best way to consume turmeric and honey to lose weight is to prepare an infusion, repeating 2-3 times a day. It is enough to grate a small piece of turmeric root until completing 1 teaspoon; then it is added to a glass of very hot water and allowed to stand for 5 minutes. Finally, strain it, add ½ teaspoon of honey, stir very well and drink immediately.

Note : honey is still high in calories and counts as added sugar, hence you should consume it in moderation.

Turmeric, ginger and lemon

According to numerous testimonials, this is the perfect trio for weight loss . If we add the power of lemon, among other citrus fruits, to the benefits of turmeric and ginger, to eliminate fat deposits in the body, lower cholesterol and triglyceride levels, purify and alkalize the body, as well as to favor digestion of food, the result is surprising.1011

Turmeric, ginger, and lemon can be combined to make an energizing, gram-burning tea, can be added to any green juice or smoothie, or used for flavoring in cooking.

What is the recommended dosage of turmeric for weight loss?

Although a specific dose of turmeric for weight loss has not been established , most studies refer to the use of significant amounts of curcumin, that is, more than 1 gram per day. As we have already mentioned above, curcumin is the active ingredient that is credited with the healthy properties of turmeric, including weight loss. Researchers have suggested that the curcumin content in raw or dried turmeric is quite low, which means that we would have to consume a large amount of turmeric daily to reap its benefits. However, the evidence indicates that its moderate long-term consumption is enough to see the results in our body.12 13 14

Keep in mind that the recommended dose may vary depending on the medical condition that you want to treat with turmeric. For example, for osteoarthritis, 500 mg of turmeric extract is recommended twice a day for 2 to 3 months, while to reduce high cholesterol levels the dose is 700 mg, twice a day for 3 months.15

The first recommendation that we must take into account is that the consumption of turmeric should start little by little , especially if you have not used them before. The starting dose can be ¼ to ½ teaspoon per day for 1 week. This amount can be slowly increased by ¼ or ½ teaspoon each week to 1-2 teaspoons daily .

Below you can check the approximate dose of turmeric that is recommended for each available form of consumption:

  • Fresh turmeric roots (a small piece that weighs 1 to 3 grams, or is ½ inch long)
  • Turmeric powder (1-2 grams with a pinch of black pepper, i.e. ½ teaspoon of turmeric powder with ¼ teaspoon of freshly ground black pepper, 2 times a day – start small and gradually increase)
  • Golden paste (recommended to be taken after / with meals, avoiding taking it near medications; start with small doses, for example ¼ – ½ teaspoons, and if no side effects are observed, increase the dose by ¼ teaspoon each week. Continue until reaching a dose of 1-2 teaspoons 2-3 times a day)
  • Turmeric tincture ( turmeric tinctures usually have a large concentration in small doses; the average amount recommended is 10-30 drops, 2-3 times a day, preferably added in teas, juices or smoothies)
  • Turmeric tea (usually 1-2 cups a day of this infusion is enough to help you lose weight)
  • Turmeric milk (the equivalent of 1-2 cups a day can be taken)
  • Turmeric supplements (the recommended dose may vary depending on the manufacturer, but in most cases the amount ranges between 300 and 600 mg of turmeric, 2-3 times a day)

Additional reading – How to Take Turmeric? Forms of Consumption (Root, Tea, Supplements)

Precautions, side effects and contraindications

The use of turmeric in cooking as a spice is considered very safe. It can be consumed regularly in food, without any adverse effects being attributed to it. However, when we want to use this root as a supplement to lose weight, or natural remedy in general, it is necessary to take some precautions.16 17

Pay attention to the following list of side effects, contraindications and main aspects to consider.

First of all, taking turmeric for weight loss is not recommended if:

  • You have an empty stomach
  • Your doctor has not authorized it
  • It has been less than 3 hours since you have taken any medication

Its use is usually contraindicated to lose weight in:

  • People who have bleeding disorders or who take blood-thinning medications (turmeric promotes blood thinning).
  • People taking certain prescription drugs to treat a health condition, such as diabetes, high blood pressure, or heart disease (curcumin can interfere with the metabolism of different drugs).
  • People with a tendency to kidney stones or risk of gout (turmeric can increase the risk of developing kidney stones if consumed in large quantities).
  • People with abundant gallstones (turmeric promotes the flow of bile, hence it can lead to the passage of stones and block the bile ducts).
  • People who are close to a scheduled surgery.
  • Women during pregnancy and lactation.

Read more in: What Contraindications and Side Effects does Turmeric have?

Remember that not everyone can tolerate the same dose of turmeric . Each person should consult the doctor and observe how their body reacts in order to establish the most appropriate dose in their case. One of the main side effects of turmeric is known to be acid reflux or heartburn , especially when consumed on an empty stomach. To this are added other adverse effects such as diarrhea , dizziness , abnormal heart rhythm , muscle contractions and bleeding .

Note : these symptoms are usually seen after excessive turmeric consumption.



My name is Louise Hammond, and I am the creator of this website, a place to find information about tubers, bulbs and medicinal roots. In I show the properties, benefits, characteristics, photos and images, ways of growing and how to make delicious meals from starchy vegetables.