Obesity is a disorder where there is excess accumulation of fat in the body. This leads to excess body weight. Obesity brings along other dangers of heart diseases, high blood pressure and diabetes.
It is observed that obesity affects about 12.7 million children and adolescents in the U.S. and one-third (36.5%) of U.S. adults have obesity.
Any person having his/her BMI from 25 – 29.9 is said to be overweight. If his/her BMI is 30 and above, he/she is said to be obese. If BMI is 40 and above, he/she is severely obese.
Childhood obesity occurs when the weight of the child is high above the normal bar for his/her age and height. This happens due to a variety of reasons mainly due to the overexposure to unhealthy fat rich junk food, and comparatively very less activity.
Even factors such as lack of breastfeeding at the time of infancy has been linked with childhood obesity.
Adult obesity mostly occurs from poor exercise, fluctuating sleeping and diet patterns, and of course, intake of fatty foods. Adult obesity, if not curbed in good time, leads to other health complications like diabetes, cancer, strokes, etc.
Consequences of obesity are many. Disorders and diseases like osteoarthritis, higher rate of mortality, Type 2 diabetes, sleep apnea, depression, anxiety, etc.
How Turmeric Benefits In Weight Loss
Many plants contain different naturally occurring chemicals which hasten the process of weight loss. Turmeric is one such plant. The phytochemical “curcumin” plays a crucial role in facilitating weight loss.
- Turmeric reduces fat mass and accelerates diet and exercise induced weight loss
- It helps detoxify the liver, which is the essential organ for burning fat.
- It improves digestion
- It has an anti-inflammatory effect, hence reduces obesity- induced inflammation
- It reduces Type 2 diabetes associated with obesity.
- Obesity reduces the expression of antioxidant enzymes. Turmeric increases the antioxidant level in such people.
- Curcumin changes white fat cells (bad fat cells) to brown fat cells (good fat cells).
- Curcumin lowers bad cholesterol levels.
- Turmeric enhances rate of metabolism (breakdown of food particles and formation of energy).
Best Ways To Take Turmeric For Weight Loss
Disclaimer – There is no particular prescribed dose of turmeric defined for obesity. Based on the studies and reader’s reports we have summarized various ways of taking turmeric which could benefit in this condition.
Various studies have investigated the beneficial role of turmeric in obesity.
The dosage depends in terms of the formulation and severity of the condition. Here is the recommended dose:
Fresh Turmeric roots
Turmeric roots are a great addition to diet but it is difficult to expect a therapeutic effect from the limited amounts of roots we consume.
Recommended intake: 1-3g or ½ inch long piece of root sliced or chopped. You can also juice it and take it with a pinch of black pepper. This can be a part of your fresh juices or taken individually. You can also make Golden Paste from fresh roots.
Further Read – Is fresh turmeric better then powder?
However if you take turmeric powder straight with black pepper then it would be 1-2 g of turmeric powder with a pinch of black pepper.
In terms of teaspoon that would be 1 teaspoon of turmeric powder with ¼ tsp freshly ground black pepper powder twice a day.
Start with small dose and increase gradually. Avoid taking it on an empty stomach. You can also prepare DIY Turmeric Capsules.
Maximum dose: 1 tsp of turmeric powder with ¼ tsp freshly ground black pepper thrice a day
Golden Paste combines heat, black pepper and healthy fats to increase the absorption of turmeric.
It is highly recommended to take this paste after/with meals and to avoid taking it close to other medications. (Read Does Turmeric cause acid reflux? Black pepper in GP: Does it cause drug interaction?) Here is the recipe.
You can also make Golden Paste from fresh roots.
Start with small doses such as 1/4-1/2 tsp and if you see no side effects then increase the dose by ¼ teaspoon every week. Continue till reach a dose of 1-2 tsp 2-3 times a day.
This is the ideal dose of Golden Paste where you should experience some benefits. However the ideal dose differs with every individual; some may need less some may need more.
Thinking of other ways to take Golden Paste read 10 ways to take Golden Paste
Maximum dosage: 1 table spoon 2-3 times a day only advised if you are comfortable taking it and not experiencing gastric side effects.
Turmeric tinctures are considered to be very beneficial as they pack tremendous potency in a small dose; but there is not much evidence about its efficacy in obesity and weight loss.
Take 10-30 drops 2-3 times a day depending on the condition. It can be added to teas, juices or smoothies.
Maximum dosage: 20-30 drops 3 times a day
This is a good option for tea lovers and who want to skip the taste of turmeric paste. Here is the recipe for Turmeric Tea.
Recommended intake: 1-2 cups a day
This is just perfect when it comes to combating pain naturally. You can find the recipe for Turmeric Milk here.
Recommended intake: 1-2 cups a day
The recommended dosage for supplements is 300-400mg 2-3 times a day for standardized 95% curcumin extract.
However the dose would differ based on the formulation, hence it is best to consult a doctor before taking turmeric supplements.
Avoid taking supplements on an empty stomach and close to the time of taking medicines. Consult a doctor before taking turmeric supplements.
Turmeric in diet is absolutely safe. Turmeric supplements should be taken with care. (Read Side effects of Turmeric)
If you are taking blood thinners, turmeric supplements should be avoided. Turmeric can be included in diet in small doses. If suffering from a bleeding disorder consult a doctor and herbalist or naturopath before taking turmeric.
Turmeric supplements should be avoided in case of pregnancy and lactation. Discontinue use of turmeric supplements 2 weeks prior to surgery.
Turmeric supplements should be avoided in case of gall bladder obstructions. (Should you take turmeric if you have gallstones?)
Turmeric may interact with certain medications like stomach acid reducing drugs, diabetes medications, blood thinners. Avoid taking turmeric supplements at the same time as medicines.
Consult a health practitioner before taking turmeric supplements.
If harrowed by turmeric stains here is how you can take care of them.
Curcumin, one of the active ingredient in turmeric, has many benefits in the area of weight loss.
Turmeric helps in digestion and metabolism. It even protects the body from various side- disorders which accompany obesity. One can just incorporate turmeric in required dosage in their diet and hasten weight loss!